The 5 Best Workout Splits for Strength & Gain (with PDF)

If you’re looking for a workout split that can help you achieve your best physique, you’ve come to the right place. In this article, I’ll share the five different types of workout routines to help you maximize muscle growth and improve body composition. So, depending on your choice, you can save the one you need or try the variations.

The Different Types of Workout Splits

Many of us want to maximize strength and growth, but not all of us follow the same training split. For example, some people follow a full-body training program, some PPL, whereas some follow the upper-lower split.

The different kinds of bodybuilding splits have their own pros and cons, and based on your choice, you can follow the one to achieve your best physique.

Here’s the example of best workout splits:

1. Total Body Split Workout
2. Upper Lower Split Workout
3. Push/Pull/Legs Split
4. Hybrid Split
5. Muscle Group Split a.k.a Bro Split

You can also structure your workout routine using these training splits.

Let’s find out more about each exercise split.

1. Total Body Split Workout

The total body workout is a strength booster and muscle-building program that allows you to work on every muscle group in one training session and keeps your intensity high throughout the session.

It helps you train your major muscles, such as the chest, back, and legs, two to three times a week and help you pump up your strength.

A study has also shown that split training and full-body are equally effective for gaining strength and size throughout the body in beginners.

So, depending on what suits you the most and motivates you, you can follow the program you like.

If you go with the full-body workout program, you can train effectively in just four days a week.

Here’s a sample of the total body workout plan.

4 Day Full Body Split Workout For Strength and Gain

• Monday – Workout
• Tuesday – Workout
• Wednesday – OFF
• Thursday – Workout
• Friday – Workout
• Saturday – OFF
• Sunday – OFF

Monday

Exercises	Muscles	Reps	Rest
Barbell Back Squat	Leg	10-12 x 3	2-3 min
Pullups	Back	6-12 x 3	2 min
Front Lat Pulldown	Back	10-12 x 3	2 min
Weighted Glute Bridge	Glute	8-10 x 3	1-min
Flat Bench Press	Chest	8-12 x 3	2 min
Incline DB Bench Press	Chest	8-12 x 3	2 min
Dumbbell Lateral Raise	Shoulder	8-12 x 3	90-sec

Tuesday

Pull Exercises	Muscles	Reps	Rest
Parallel Bar Dip	Chest, Triceps	8-12 x 3	1-min
Diamond Pushup	Chest, Triceps	15 x 2	90-sec
Barbell Bent Over	Back	8-12 x 3	2 min
Seated Cable Rowing	Back	8-12 x 3	2 min
Barbell Bicep Curl	Biceps	8-12 x 3	90-sec
Arnold Press	Shoulder	10 x 3	2 min
Hamstring Curl	Hamstring	8-12 x 3	90-sec

Thursday

Exercises	Muscles	Reps	Rest
Deadlift	Leg, Back	4-6 x 3	3 min
Good Morning	Ham, Glute	6-8 x 3	60-sec
Machine Leg Press	Quads	10-12 x 3	2 min
DB IYT Raises	Back	6-8 x 3	2 min
Face pull	Back, Shoulder	8-12 x 3	2 min
Dumbbell Pullover	Chest	8-10 x 3	2 min
Shrug	Shoulder	8-12 x 3	90-sec

Friday

Exercises	Muscles	Reps	Rest
Chinups	Biceps	8-12 x 3	2 min
Barbell Jammer	Full Body	8-10 x 3	2 min
One-arm DB Row	Back	8-10 x 3	90-sec
Pec Deck Fly	Chest	8-12 x 3	90-sec
Seated Rear Delt Raise	Shoulder	8-10 x 3	90-sec
Dumbbell Biceps Curl	Biceps	8-12 x 3	90-sec
Hanging Knee Raise	Core	8-12 x 2	90-sec
Cable Woodchop (H2L)	Core	8-12 x 2	90-sec

2. Upper Lower Split Workout

This split workout targets the upper body one day and the lower body the next. It helps you target every major muscle twice a week and ensures you can have a good workout throughout the week.

It is one of the famous split workout routines among bodybuilders and fitness enthusiasts that helps maximize strength and mass.

With this split workout, you can train your upper and lower body one to three times a week. For example, you can set up your routine into a two to six-day split, depending on your fitness level.

If you choose to follow a two-day split, you’ll have one upper Monday and one lower body session on Thursday with five days of ample rest during the week.

And if you structure your routine into six days, you’ll have three upper and lower body sessions with one day of rest during the week.

To help you understand, I’ve created a five-day split sample with three upper body sessions and two lower body sessions.

The 5 Day Upper Lower Split Workout For Ultimate Muscle Gain

• Monday – Upper Body
• Tuesday – Lower Body
• Wednesday – Upper Body
• Thursday – OFF
• Friday – Lower Body
• Saturday – Upper Body
• Sunday – Rest

Monday – Upper Body

Exercises	Muscle	Reps	Rest
Flat Bench Press	Chest	12 x 3	2 min
Incline Dumbbell Press	Chest	12 x 3	2 min
Bar Dips	Chest, Tris	10 x 3	2 min
Dumbbell Lateral Raise	Shoulder	10 x 3	2 min
Barbell Skull Crusher	Triceps	10 x 3	2 min
Rope Pushdown	Triceps	12 x 3	2 min
Barbell Biceps Curl	Biceps	12 x 3	2 min
Dumbbell Hammer Curl	Biceps	10 x 3	2 min

Tuesday – Lower Body

Workout	Muscle	Reps	Rest
Barbell Back Squat	Quad	12 x 3	3 min
Machine Leg Press	Quad	12 x 3	2 min
Hamstring Curl	Ham	12 x 3	2 min
Romanian Deadlift	Ham	8 x 3	2 min
Hip Thrust	Glute	10 x 3	2 min
Calf Raises	Calves	15 x 3	60-sec

Wednesday – Upper Body

Workout	Muscle	Reps	Rest
Pull-up	Back	10 x 3	2 min
Front Lat Pulldown	Back	12 x 3	2 min
Seated Cable Rowing	Back	12 x 3	2 min
Barbell Bent-over Row	Back	12 x 3	2 min
Dumbbell Pullover	Lat, Chest	10 x 3	2 min
Face Pull	Back, Rear Delt	12 x 3	90-sec
Dumbbell Incline Curl	Biceps	10 x 3	90-sec
EZ Bar Bicep Curl	Biceps	12 x 3	90-sec

Friday – Lower Body

Workout	Muscle	Reps	Rest
Dumbbell Lunges	Legs	12, 10, 8	2 min
Landmine Sumo Squat	Legs	12, 10, 8	2 min
Leg Extension	Quad	12, 10, 8	90-sec
Dumbbell Step-up	Legs	12, 10, 8	90-sec
Hamstring Curl	Hams	12, 10, 8	90-sec
Farmers Walk on Toes	Legs	12, 10, 8	90-sec

Saturday – Upper Body

Workout	Muscle	Reps	Rest
Conventional Deadlift	Full Body	6, 4, 2	3-min
One-arm Dumbbell Row	Back	10 x 3	90-sec
Incline Bench Press	Chest	12 x 3	2 min
Military Press	Shoulder	12 x 3	2 min
Dumbbell Lateral Raises	Shoulder	10 x 3	90-sec
Reverse Machine Fly	Shoulder	10 x 3	90-sec
Dumbbell Shrug	Shoulder	10 x 3	90-sec

It would be best to work on your core on any day of the week, at least once a week.

Example of core workout:

• Mountain Climber – 30 seconds
• Reverse Crunches – 20 reps
• Leg Raises – 10 reps
• Woodchop (L2H) – 10 reps
• Hanging Knee Raise – 10 reps
• Woodchop (H2L) – 10 reps
• Front Plank – 60 seconds
• Side Plank – 30 seconds on each side

3. Push/Pull/Legs Training Split

The push, pull, and legs (PPL) is one of the popular training programs for maximizing strength and hypertrophy. It splits into three parts, i) push workout, ii) pull workout, and iii) legs workout.

• Push Workout: It includes exercises where you push the weights up, down, or against the body. The push exercises work on the chest and shoulder, and triceps.
• Pull Workout: It includes exercises where you pull the weights up, down, and towards your body. Pull exercises work on the back, biceps, rear delt, and forearms.
• Leg workouts: The leg day include all exercises that target different lower body muscles, such as quadriceps, hamstrings, glutes, and calves.

Examples of Push, Pull, and Legs workouts:

• Push Exercises: Bench press, overhead press, push-ups, and triceps pushdowns are some examples of pull exercises.
• Pull Exercises: Pull-ups, lat pulldowns, bent-over row, and seated rowing are typical pull exercises.
• Leg Exercises: Squats, machine leg press, lunges, step-up, leg extension, and leg curl.

You can structure your PPL workout into a three-day or six-day split, depending on your fitness goal.

The three-day split looks like this:

Monday	Wednesday	Friday
Push	Pull	Legs

The three-day split is suitable for those who are starting out and want to maintain strength and mass. However, if you want to push your limit and maximize your muscle growth, you should do a six-day split.

6-Day Push, Pull, Legs (PPL) Split Workout For Maximum Muscle Growth

• Day 1 – Push Workout
• Day 2 – Pull Workout
• Day 3 – Legs and Core
• Day 4 – Push Workout
• Day 5 – Pull Workout
• Day 6 – Legs and Core
• Day 7 – OFF

Day 1 – Push Workout (High Reps)

Exercises	Muscles	Reps	Rest
Barbell Flat Bench Press	Chest	16, 14, 12	2-min
Incline Dumbbell Press	Chest	12 x 3	90-sec
Pec Deck Fly	Chest	16, 12, 12	90-sec
Barbell Overhead Press	Shoulder	16, 12, 12	2-min
Dumbbell Lateral Raises	Shoulder	12 x 3	90-sec
Bent-over Rear Delt Raise	Triceps	12 x 3	90-sec
Triceps Rope Pushdown	Triceps	15 x 2	60-sec
Triceps Kickback	Tricep	15 x 2	60-sec

Day 2 – Pull Workout (High Reps)

Exercises	Muscles	Reps	Rest
Pull-up	Back	10 x 3	2-min
Medium Grip Lat Pulldown	Back	15 x 3	2-min
Barbell Bent-Over Row	Back	15 x 3	2-min
Seated Cable Rowing	Back	15 x 3	2-min
Dumbbell One-arm Row	Back	15 x 2	1-min
EZ Bar Standing Bicep Curl	Biceps	15 x 3	90-sec
Incline Dumbbell Curl	Biceps	15 x 2	90-sec
Dumbbell Hammer Curl	Biceps	15 x 2	90-sec

Day 3 – Legs and Core (High Reps)

Exercises	Muscles	Reps	Rest
Barbell Back Squat	Quad	15 x 3	2-min
Dumbbell Lunges	Legs	12 x 2	1-min
DB Romanian Deadlift	Hamstring	10 x 3	2-min
Hamstring Curl	Hamstring	15 x 3	90-sec
Barbell Hip Thrust	Glute	12 x 3	90-sec
Calf Raises	Calves	15 x 3	1-min
Cable Woodchop (H2L)	Core	15 x 2	1-min
Plank	Core	60-sec	–

Day 4 – Push Workout (High Load)

Exercises	Muscles	Reps	Rest
Barbell Flat Bench Press	Chest	10, 8, 6, 4	2-min
Incline Dumbbell Press	Chest	6-8 x 3	2-min
Parallel Bar Dips	Chest	10 x 3	1-min
Dumbbell Lateral Raises	Shoulder	10, 8, 6	2-min
Rear Delt Raises	Shoulder	10, 8, 6	2-min
Shoulder Shrug	Shoulder	10 x 2	90-sec
Skull Crusher	Triceps	10, 8, 6	90-sec
Rope Pushdown	Triceps	10, 8, 6	90-sec

Day 5 – Pull Workout (High Load)

Exercises	Muscles	Reps	Rest
Deadlift/Rack Pull	Back	6, 4, 3, 2	3 min
Lat Pulldown	Back	10, 8, 6, 6	3 min
Seated Cable Rowing	Back	10, 8, 6, 6	2 min
Cable Facepull	Back	10 x 3	2 min
Chinups	Biceps	10 x 2	2 min
Standing Barbell Curl	Biceps	10, 8, 6	2 min
Concentration Curl	Biceps	10 x 2	2 min
Hammer Curl	Biceps	10, 8, 6	2 min

Day 6 – Legs and Core (High Load)

Leg and Core Exercises	Muscles	Reps	Rest
Back Squat Squat	Quad	10, 8, 6, 6	3-min
Machine Leg Press	Thighs	12, 10, 8	2-min
Leg Extension	Quads	10 x 3	2-min
Hamstring Curl	Hamstring	10 x 3	2-min
Dumbbell Step-up	Glute, Ham	10 x 2	90-sec
Calf Raises	Calves	10 x 3	90-sec

Core workout (Perform each exercise with little to no rest in between)

• Mountain Climber – 30 seconds
• Reverse Crunches – 20 reps
• Leg Raises – 10 reps
• Hanging Knee Raise – 10 reps
• Front Plank – 60 seconds
• Side Plank – 30 seconds on each side

4. The Hybrid Bodybuilding Split

The hybrid split is one of my favorite workout programs that is slightly different than upper/lower and PPL. You can also structure this program into a three or six days split. For example, chest, triceps, and core on day 1, back and biceps on day 2, and legs and shoulder on day 3, and repeat this in the same week or the following week.

To make it clear, I’ve designed a six-day split workout

• Day 1 – Chest, Triceps, and Core
• Day 2 – Back and Biceps
• Day 3 – Legs and Shoulder
• Day 4 – OFF
• Day 5- Chest and Triceps
• Day 6 – Back, Biceps, and Core
• Day 7 – Shoulder and Legs

Day 1 – Chest, Triceps, and Core

Exercises	Reps	Rest
Flat Barbell Bench Press	12 x 3	2-3 min
Dumbbell Incline Press	10 x 3	2 min
Seated Pec Deck Fly	12 x 3	2 min
Triangle Pushup	10 x 3	2 min
Rope Pushdown	12 x 3	90-sec
Triceps Bench Dips	12 x 3	90-sec
Hanging Knee Raise	10 x 2	60-sec
Front Plank	60-sec	30-sec
Side Plank	30-sec	–

Day 2 – Back and Biceps

Workout	Reps	Rest
Pullup	10 x 3	2 min
Deadlift	6, 4, 2	3 min
Front Lat Pulldown	12 x 3	2 min
Seated Cable Rowing	12 x 3	2 min
Bent-over Row	12 x 3	2 min
Barbell Bicep Curl	12 x 3	2 min
Concentration Curl	10 x 2	90-sec
Hammer Curl	10 x 2	90-sec

Day 3 – Legs and Shoulder

Workout	Reps	Rest
Barbell Back Squat	15 x 3	3 min
Machine Leg Press	12 x 3	2 min
Hamstring Curl	12 x 3	2 min
DB Romanian Deadlift	8 x 2	2 min
Calf Raises	15 x 3	2 min
Barbell Overhead Press	12 x 3	2 min
Dumbbell Lateral Raise	12 x 3	90-sec
Reverse Pec Deck Fly	10 x 3	90-sec

Day 5 – Chest and Triceps

Workout	Reps	Rest
Flat Barbell Bench Press	12 x 3	3 min
Dumbbell Incline Press	12 x 3	2 min
Dumbbell Pullover	10 x 3	2 min
Bar Dips	10 x 3	2 min
Skull Crusher	10 x 3	90-sec
Rope Pushdown	12 x 3	90-sec
Tricep Kickback	10 x 3	90-sec

Day 6 – Back, Biceps, and Core

Workout	Reps	Rest
Wide Grip Lat Pulldown	12 x 3	2 min
Narrow Grip Pulldown	10 x 3	2 min
Seated Cable Rowing	12 x 3	2 min
One-arm Dumbbell Row	10 x 3	2 min
Chin-ups	10 x 3	2 min
EZ Bar Bicep Curl	12 x 3	90-sec
Cable Curl	12 x 3	90-sec
Preacher Curl	12 x 3	90-sec

Day 7 – Shoulder and Legs

Workout	Reps	Rest
Arnold Press	10 x 3	2 min
Bent-arm Lateral Raise	10 x 3	2 min
Rear Delt Fly	10 x 3	2 min
Upright Row	10 x 3	2 min
Shrug	10 x 3	90-sec
Dumbbell Lunges	12 x 3	2 min
Leg Extension	12 x 3	90-sec
Hip Thrust	10 x 3	90-sec

5. Bodybuilding Bro Split

The bro split is also known as the muscle group split. It helps you focus on one muscle group in one training session, for example, the chest on Monday, legs on Tuesday, and back on Wednesday.

The muscle group split is popular among gymgoers as it is convenient, easy to follow, and less taxing.

However, you won’t be able to train your muscle group twice a week with this training split, which is crucial for maximizing muscular hypertrophy.

Still, if you want to follow a bro split program, you can save the below schedule.

6-Day Bro Split Workout to Build and Maintain Muscle Mass

• Monday – Chest
• Tuesday – Legs
• Wednesday – Back
• Thursday – Arms
• Friday – Shoulder
• Saturday – Core (optional)
• Sunday – OFF

Monday – Chest

Exercises	Reps	Rest
Flat Barbell Bench Press	12, 10, 8, 6	2-3 min
Incline DB Bench Press	12, 10, 8	2 min
Pec Deck Fly	12 x 3	2 min
Parallel Bar Dips	10 x 3	2 min
Dumbbell Pullover	10 x 3	90-sec
Dumbbell Squeeze Press	10 x 3	90-sec

Tuesday – Legs

Exercises	Reps	Rest
Barbell Back Squat	8-12 x 4	2-3 min
Dumbbell Lunges	10 x 2	90-sec
Leg Extension	12 x 3	90-sec
Machine Leg Curl	12 x 3	90-sec
Romanian Deadlift	8 x 3	2 min
Glute Bridge	10 x 3	90-sec
Calf Raises	10 x 3	90-sec

Wednesday – Back

Exercises	Reps	Rest
Deadlift/Rack Pull	6, 5, 4, 2	2-3 min
Pull-up	6-12 x 3	2 min
Front Lat Pulldown	12, 10, 8	2 min
Barbell Bent Over	12, 10, 8	2 min
One-arm DB Rowing	10, 8, 6	90-sec
Cable Rowing	12, 10, 8	2 min
Face Pull	12, 10, 8	90-sec

Day 4 – Arms

Exercises	Reps	Rest
Triangle Pushups	10 x 2	60-sec
Barbell Skull Crusher	10 x 3	90-sec
Overhead Tricep Extension	10 x 3	90-sec
Rope Pushdown	10 x 3	90-sec
Bench Dips	10 x 3	90-sec
Barbell Curl	10 x 3	90-sec
Incline Dumbbell Curl	10 x 3	90-sec
Concentration Curl	10 x 3	90-sec
Hammer Curl	10 x 3	90-sec

Day 5 – Shoulders

Exercises	Reps	Rest
Barbell Overhead Press	12, 10, 8	2 min
Dumbbell Front Raises	12, 10, 8	2 min
Dumbbell Lateral Raise	12, 10, 8	2 min
Seated Rear Lateral Raise	12, 10, 8	2 min
Cable Upright Row	12, 10, 8	2 min
Shoulder Shrug	12, 10, 8	2 min

Day 6 – Core (Optional)

Exercises	Reps	Rest
Mountain Climber	30-sec	30-sec
Bicycle Crunches	10 x 2	30-sec
Reverse Crunches	15 x 2	30-sec
Decline Cable Crunch	10 x 2	30-sec
Hanging Knee Raise	10 x 2	30-sec
Cable Woodchop	10 x 2	30-sec

PDF of Different Training Splits

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The Takeaway

When it comes to picking the best training splits, you have multiple options to choose from, such as PPL, upper-lower, and hybrid splits. You can go with any routine that matches your lifestyle, fitness level, and goal. For example:

1. The full body workout program is suitable for those who want to work on various muscles on each training day and have limited time for the training;
2. The upper-lower split helps target the upper and lower body separately and is suitable for everyone, whether men or women;
3. The PPL is an advanced training split that helps maximize strength and hypertrophy. If you’ve been working out for a while, try PPL split for three to four months to see if it helps transform your physique or not.
4. Hybrid split is my favorite training program because it suits me and helps me increase strength and mass.
5. Bro Split is convenient and easy to follow and helps you target one muscle group each day. It is not as effective as the other four splits but it can help you build strength and mass gradually.

So, depending on your choice, you can follow the one or try the variations until you find your best split.