5 Best Workout Splits for Muscle Growth [Science-Backed]

Key Takeaways

• Your training frequency matters – Hitting muscles multiple times per week yields better results.
• You must balance volume & intensity – Too much? You burn out. Too little? No growth!
• Your recovery determines success – Fatigued? Adjust your split, don't just push harder.
• You should keep it simple – Overcomplicated splits = wasted effort. Stick to effective basics.
• Your flexibility is crucial – Life happens! A good split adapts to your schedule.

Want to follow the best workout split for faster muscle growth?

In this expert review, we analyze, critique, and expand on Dr. Pak’s recommendations on the RP podcast for structuring your training split. Our team includes an exercise scientist with 20+ years in the gym who ensures every insight is backed by experience and real-world results.

Why trust this guide?

• Reviewed by experts who have written 300+ fitness articles
• Advanced training tips to improve recovery and increase weekly muscle activation
• A complete expert workout plan based on Dr. Pak’s best training strategies

Want bigger muscles and less fat? Keep reading. This guide helps you train more effectively and see better results.

Related:

• 11 Little-Known Muscle Growth Exercises You Should Try
• Best Workout Plan for Bulking: Year-Long Muscle Gain
• 15 Best Exercises for Muscle Growth [Science-Backed]

In a Nutshell: Your Best Split = Your Best Gains

Best Workout Splits for Muscle Growth

When it comes to building muscle, the way you structure your workouts matters. A training split is simply how you divide your workout sessions over the week. Picking the right split can help you maximize your gains, keep your workouts fresh, and fit your schedule. There are several popular muscle growth splits, each with its own strengths and weaknesses.

Understanding these splits will help you make an informed decision about which one aligns with your goals. Whether you're a beginner or an experienced lifter, knowing how to organize your training can lead to better results.

Understanding the Bro Split

The Bro Split is one of the most well-known training splits. This method typically involves training one muscle group per day. For example, Monday is for chest, Tuesday for back, and so on. While this approach can be appealing, it has its drawbacks.

One major issue with the Bro Split is the volume. You might start strong but find that your energy wanes as the session progresses. By the end of your workout, you may be going through the motions rather than pushing yourself effectively. This can lead to suboptimal results.

Evaluating the Full Body Split

The Full Body Split is another popular choice. In this approach, you train all major muscle groups in each session, usually three to four times a week. This method can be effective, especially for busy individuals who want to maximize their workout time.

One of the main benefits of the Full Body Split is its versatility. You can adjust the volume and intensity based on your schedule and energy levels. However, the downside is that it may not allow for sufficient focus on specific muscle groups, making it harder to prioritize areas you want to improve.

The Push/Pull/Legs Split Explained

The Push/Pull/Legs (PPL) split is a great option for many lifters. It divides workouts into three categories: pushing movements, pulling movements, and leg exercises. This structure not only allows you to train each muscle group more frequently but also helps to manage fatigue effectively.

One of the standout features of the PPL split is its flexibility. You can easily adjust the order of workouts based on your recovery and schedule. This adaptability makes it an excellent choice for those who want to maintain consistency in their training.

Benefits of the Upper/Lower Split

The Upper/Lower Split is another effective method. It typically involves training upper body muscles one day and lower body muscles the next, allowing for ample recovery time. This split is great for those who can commit to training four days a week.

With an Upper/Lower Split, you can focus on compound movements while still having room for isolation exercises. This balance helps to build overall strength while targeting specific muscle groups. However, it may require more planning to ensure all areas are effectively trained.

Analyzing Popular Strength Programs

Many lifters turn to popular strength programs like Starting Strength or 5/3/1. While these programs emphasize compound lifts and can lead to significant strength gains, they may not always be optimal for muscle growth.

These routines often focus on fewer exercises and lower volume, which can leave gaps in muscle development. If your goal is to maximize muscle hypertrophy, incorporating a variety of exercises and higher volume is essential.

Key Principles for Designing Effective Splits

When designing a training split, focus on a few key principles. These principles ensure that your workouts are effective and that you can recover properly. The first principle is recovery time. Make sure your muscles have enough time to recover between sessions. If you train a muscle group too frequently, you risk overtraining.

The second principle is avoiding excessive downtime. If a muscle group is fully recovered but you wait too long to train it again, you may miss out on potential gains. Finding the sweet spot is crucial.

Lastly, consider interference effects. Training certain muscle groups on consecutive days can lead to fatigue that affects performance. For instance, doing heavy back exercises may hinder your leg day if they follow closely. Balance your schedule to optimize your performance.

Common Mistakes in Training Splits

Many lifters make mistakes when choosing or following a training split. One common mistake is not adjusting the split according to personal recovery needs. Everyone’s recovery ability differs, and sticking rigidly to a predetermined schedule can hinder progress.

Another mistake is choosing a split that doesn’t align with your goals. For instance, if you're focused on hypertrophy but follow a strength-oriented program, you may not achieve the desired results.

Additionally, overcomplicating the split can lead to confusion. Simplicity often yields better results. Stick to a structure that allows you to focus on your lifts and progress without unnecessary complexity.

Adjusting Frequency for Optimal Recovery

Finding the right training frequency is essential for muscle growth. A common approach is training major muscle groups two to three times a week. This frequency allows for adequate recovery while maximizing muscle stimulation.

However, individual factors such as training intensity and volume should dictate how often you train each muscle group. If you feel fatigued or sore, it might be beneficial to reduce the frequency temporarily.

Listening to your body is key. If you find that you’re consistently sore or not recovering well, consider adjusting your split. You may need to incorporate more rest days or reduce the number of sets per session.

The Role of Exercise Selection in Splits

Exercise selection plays a significant role in the effectiveness of any training split. Compound movements should form the foundation of your workouts. These exercises engage multiple muscle groups and allow for greater overall strength gains.

However, isolation exercises are also crucial. They help target specific muscles that may need extra attention. For example, if your biceps are lagging, adding additional curls can help improve their development.

Balance is vital. Ensure your split includes a mix of both compound and isolation exercises to achieve well-rounded development. This approach not only maximizes muscle growth but also helps prevent imbalances.

Flexibility in Training Schedules

Flexibility in your training schedule is essential for long-term success. Life can be unpredictable, and sometimes you may need to adjust your training days. Having a flexible split allows you to adapt without losing momentum.

For instance, if you miss a workout, you can easily shift your schedule rather than feel discouraged. You can also adjust the volume of your workouts based on how you feel each day. If you’re fatigued, consider lowering the intensity or volume for that session.

Remember, consistency is key, but it shouldn't come at the expense of your well-being. A flexible approach can help you maintain your training habit over time.

Volume Considerations in Different Splits

Volume is a critical factor in training splits. It refers to the total amount of work done, typically measured in sets and reps. Different splits require different volume strategies to be effective.

For example, a Bro Split often involves high volume for each muscle group once a week. In contrast, a Push/Pull/Legs split may allow for lower volume per session but higher overall weekly volume due to increased frequency.

Understanding how to manipulate volume is vital for maximizing gains. If you notice stagnation, consider adjusting the number of sets or reps, or even the type of exercises you perform. This can provide the stimulus needed for continued progress.

Expert Opinions on Training Splits

Experts often debate the effectiveness of various training splits. Many agree that the best split largely depends on individual goals and circumstances. Some prefer higher frequency, while others focus on volume and intensity.

For instance, many bodybuilders advocate for splits that allow for muscle recovery while maximizing tension. They often argue that training a muscle group two to three times a week can enhance growth. This frequency allows you to stimulate muscle fibers more effectively while giving them adequate recovery time.

Conversely, some strength coaches emphasize the importance of compound lifts and suggest that a lower frequency can still yield results. They believe that as long as the lifts are performed with high intensity, muscle growth can still occur.

Ultimately, it’s crucial to listen to your body and adjust your training split based on how you feel and your progress.

Temporary Solutions: Using Full Body Splits

Sometimes, life gets busy. You might not have the luxury of a consistent training schedule. In such cases, a full body split can be a temporary solution. This approach allows you to hit all major muscle groups in a single session, typically three to four times a week.

The beauty of a full body split is its flexibility. It can fit into a hectic lifestyle, allowing for workouts that don't demand a lot of time. You can easily squeeze in a session when you have a spare hour or two. This makes it ideal for those who travel or have unpredictable schedules.

However, while full body splits can maintain your muscle mass, they may not be optimal for long-term growth. The lack of specialization can lead to insufficient volume for specific muscle groups. If your goal is to build muscle, consider this approach a stopgap rather than a permanent solution.

Conclusion and Recommendations

Choosing the right training split is essential for achieving your muscle growth goals. Each split has its pros and cons, and the best choice depends on your lifestyle, training experience, and specific goals.

If you're just starting, consider a full body or upper/lower split. These options provide a solid foundation for building muscle and improving strength. As you progress, you might experiment with more specialized splits, like Push/Pull/Legs or a Bro split, to fine-tune your training.

Remember, consistency is key. Stick to a split that you can maintain over the long term. Monitor your progress and be willing to adjust your approach as needed. The most effective split is one that fits your individual needs and allows you to train regularly without burnout.

Ultimate Muscle Growth Workout Plan

Building muscle isn’t just about lifting weights—it’s about training smart, staying consistent, and balancing intensity with recovery. This workout plan is inspired by Dr. Pak and designed around training each muscle group 2-3 times per week, as discussed in the article. It’s built for maximum hypertrophy, combining compound and isolation exercises with an effective volume and frequency balance.

Overview

• Ideal for: Lifters focused on muscle hypertrophy with 4-6 days per week to train
• Equipment needed: Barbells, dumbbells, cables, and machines (can be adapted for home gyms)
• Split type: Upper/Lower Hybrid with Push/Pull Focus
• Key focus: Progressive overload, recovery optimization, and exercise variety

Workout Split

• Day 1: Upper Body (Push)
• Day 2: Lower Body (Legs & Glutes)
• Day 3: Upper Body (Pull)
• Day 4: Lower Body (Hamstring & Glute Focus)
• Day 5: Full Body (Optional) or Rest
• Day 6-7: Active recovery or mobility work

Day 1: Upper Body (Push)

Pro tips:

• Keep elbows tucked on bench press for shoulder safety
• Slow down eccentric phases to increase muscle tension
• Control weight on lateral raises—momentum = wasted reps

Day 2: Lower Body (Legs & Glutes)

Pro tips:

• Prioritize depth on squats—parallel or deeper = more activation
• Squeeze glutes at the top of Romanian deadlifts for max contraction
• Keep knees aligned over toes to prevent strain

Day 3: Upper Body (Pull)

Pro tips:

• Engage lats before pulling in deadlifts and rows
• Use full range of motion in pull-ups for maximum growth
• Control rear delt flys—no swinging for best isolation

Day 4: Lower Body (Hamstring & Glute Focus)

Pro tips:

• Drive through the heels in step-ups to activate glutes more
• Control leg curls—don’t rush the eccentric phase
• Keep toes pointed slightly outward for better calf engagement

Day 5: Full Body (Optional) or Rest

Pro tips:

• Perfect for busy weeks where full-body training works best
• Choose rest or mobility work if feeling overtrained
• Can be modified for conditioning with shorter rest times

Notes on Program Execution

• Progressive overload is key—increase weight or reps weekly
• Listen to recovery—if consistently sore, adjust volume or rest days
• Stay flexible—if a workout is missed, reschedule instead of skipping it
• Warm-up properly—dynamic stretches & activation drills before lifting

Final Thoughts

Muscle growth isn’t just about lifting—it’s about smart training. This program ensures each muscle gets trained multiple times per week, balancing volume, frequency, and recovery. Stick with it, push hard, and results will come.

Want to automate this workout and more? Put your progress on autopilot with Dr. Muscle AI. The app adjusts reps, sets, and intensity in real-time for smarter training and faster gains. Try it free.

Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Train muscles 2-3 times per week – Instead of hitting chest once a week with a Bro Split, try Upper/Lower or Push/Pull/Legs to train each muscle group twice. More frequency = more growth!
• Balance volume & intensity – Doing 20+ sets per workout? You might be overdoing it. Stick to 10-15 quality sets per muscle group per week for steady progress.
• Use compound + isolation exercises – Start your workouts with heavy squats, deadlifts, and presses for strength, then finish with isolation moves like curls or lateral raises for detail work.
• Listen to your recovery needs – If you’re sore for days after a workout, you might need more rest or lower volume. If you’re not sore at all, you might need to increase intensity.
• Stay flexible with your split – Life happens! If you miss a day, shift your workouts instead of skipping them entirely. A good split adapts to your schedule, not the other way around.

Examples

• Busy schedule? Do a Full Body split 3x per week instead of struggling to hit 5-6 workouts.
• Lagging muscle group? Add an extra session with focused isolation exercises (e.g., extra arm day if biceps are behind).

Fact-Check of Key Points

• “Training a muscle group 2-3 times per week is best for growth.” While this is a solid guideline, it’s not a hard rule. Some lifters see great results training once a week (especially with high volume), while others thrive on higher frequency. Your recovery and intensity matter just as much.
• “Low-frequency strength programs like 5/3/1 aren’t optimal for muscle growth.” This depends on how you define ‘optimal’. While these programs focus on strength over size, they still build muscle if paired with enough volume. Many lifters see solid hypertrophy gains by simply adding more accessory work.
• “Bro Splits aren’t efficient for hypertrophy.” True in many cases, but not always. Plenty of bodybuilders use and swear by Bro Splits. If you train with enough intensity, volume, and progression, a Bro Split can still build serious muscle—it’s just not the most time-efficient approach.
• “Compound lifts should be the foundation of every split.” Generally true, but not universal. If your goal is pure hypertrophy, you might benefit from more machine and isolation work to minimize joint strain and maximize muscle activation.
• “Overcomplicating your split leads to poor results.” Mostly true—simplicity works. But some complexity can be useful for advanced lifters who need specialized programming to fix weaknesses or push past plateaus.

Bottom line? No one-size-fits-all approach exists. The best training split depends on your body, goals, and recovery ability.

More Little-Known Tips for the Best Workout Splits for Muscle Growth

• Train Weak Points First – If your arms or legs are lagging, don’t save them for the end. Hit them first when your energy is highest to get the best results.
• Use Auto-Regulation – Feeling beat up? Drop the volume or intensity that day. Feeling strong? Push harder! Adjusting based on how you feel keeps progress steady.
• Rotate Rep Ranges – Sticking to one rep range = stalled growth. Mix in heavy (4-6 reps), moderate (8-12 reps), and high-rep (15-20 reps) sets to target all muscle fibers.
• Strategic Rest Days – Don’t just take a rest day when you're sore. Plan them around big lifts (like squats or deadlifts) to hit them fresh and lift them heavier.
• Experiment with Split Timing – If you’re short on time, try a two-a-day split (e.g., push in the morning, pull at night). It’s intense but splits up fatigue and boosts recovery.

Want the best workout splits for muscle growth? Find what works for YOU, tweak as needed, and stay consistent!

5 More Workout Splits: Mixing It Up Day-to-Day

Choosing the right workout split is key to balancing training frequency, recovery, and muscle growth. The goal is to train each muscle group optimally without overtraining or undertraining. Here’s how different splits typically look in a weekly schedule:

Full Body Split (3-4 Days/Week)

• Day 1: Full Body
• Day 2: Rest or Active Recovery
• Day 3: Full Body
• Day 4: Rest or Active Recovery
• Day 5: Full Body
• Day 6-7: Rest or Optional Conditioning

Best for: Beginners, busy schedules, and maintaining high frequency

Upper/Lower Split (4 Days/Week)

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Upper Body
• Day 5: Lower Body
• Day 6-7: Rest or Active Recovery

Best for: Strength training, balanced recovery, and progressive overload

Push/Pull/Legs (PPL) Split (5-6 Days/Week)

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps)
• Day 3: Legs
• Day 4: Rest
• Day 5: Push
• Day 6: Pull
• Day 7: Legs or Rest

Best for: Intermediate to advanced lifters, high volume, and muscle growth

Bro Split (5-6 Days/Week, One Muscle Group Per Day)

• Day 1: Chest
• Day 2: Back
• Day 3: Shoulders
• Day 4: Legs
• Day 5: Arms
• Day 6-7: Rest or Optional Abs/Cardio

Best for: Bodybuilders or lifters who prefer high-volume isolation work

Hybrid Split (Customizable 4-6 Days/Week)

• Day 1: Upper (Push Focus)
• Day 2: Lower (Squat Focus)
• Day 3: Rest
• Day 4: Upper (Pull Focus)
• Day 5: Lower (Deadlift/Glute Focus)
• Day 6: Full Body or Weak Point Training
• Day 7: Rest

Best for: Lifters wanting hypertrophy + strength + frequency balance

Key Takeaways for Daily Splits:

• More training days = lower volume per session
• Fewer training days = higher volume per session
• Recovery matters—if always sore, adjust split or rest more
• Stay consistent—even the best split won’t work if you don’t stick to it

Want a smart AI-powered coach to optimize your workout split, intensity, and progress automatically? Dr. Muscle does the work for you. Try it free.

Science of Muscle Growth Training Splits

Muscle hypertrophy and strength development are key goals in resistance training, and various training splits are employed to optimize these outcomes. A recent systematic review and meta-analysis compared split routines (training different muscle groups on separate days) versus full-body routines, finding no significant difference in strength gains or muscle hypertrophy when training volume is equated (Ramos-Campo et al., 2024).

Key Findings from Systematic Reviews and Meta-Analyses

1. Training Volume is the Key Factor – When total weekly volume is controlled, split and full-body routines yield similar hypertrophy and strength gains (Ramos-Campo et al., 2024).
2. Load Matters for Strength, Not Hypertrophy – High-load resistance training is superior for strength development, but muscle hypertrophy can occur across a range of training loads as long as volume is matched (Carvalho et al., 2022).
3. Excessive Training Volume Can Be Counterproductive – A meta-analysis found that too many sets per workout can negatively impact muscle growth, suggesting that optimal volume distribution is crucial (Benito et al., 2020).

Practical Applications of Science

• Choose a Training Split That Fits Your Schedule – Since both full-body and split routines yield similar results, individual preference and recovery should guide selection.
• Focus on Total Weekly Volume – Ensure sufficient volume per muscle group each week, rather than fixating on split type.
• Avoid Excessive Training Per Session – Overloading with too many sets in a single workout may hinder growth; balance intensity and recovery.

Scientific Conclusion

Resistance training splits do not inherently influence hypertrophy or strength gains when training volume is controlled. The most important factors for muscle growth and strength are total weekly volume, load intensity, and proper recovery strategies.

My Opinion on the Best Workout Splits for Muscle Growth

I think the best workout splits for muscle growth are the ones that fit your schedule, recovery, and intensity—not just what some fitness guru says works best. I see too many people forcing themselves into trendy splits like push/pull/legs, even when they’re constantly sore and fatigued. If you’re dragging yourself through workouts, are you growing?

Many people swear by bro splits, but I don’t think they’re as bad as they’re made out to be. Sure, science says training a muscle twice a week is “optimal,” but let’s be real—tons of bodybuilders have built insane physiques hitting each muscle once a week. If you train with severe intensity, once is enough. I’d rather see someone crush chest on Monday and take the rest of the week to recover properly than half-ass it every other day.

I also think most people overcomplicate their splits. You don’t need fancy periodization or a perfect mix of volume and frequency. The truth? Just pick a split you enjoy, push hard, and stay consistent. Whether that’s a full body, upper/lower, or something custom, it's the best split if it works for you.

Wrapping Up the Best Workout Splits for Muscle Growth

There’s no one-size-fits-all approach to the best workout splits for muscle growth. Some lifters thrive on a higher frequency, while others make gains by training each muscle once a week. The key is finding what works for your body, lifestyle, and recovery while staying consistent and pushing yourself in every session.

But let’s be real—tracking volume, adjusting splits, and ensuring you’re progressing can get complicated. That’s why the Dr. Muscle app is a game-changer. It automates your programming, adapts to your progress, and optimizes your workouts, so you don’t have to overthink it. Just follow the plan and let smart training do the work.

If you want to take the guesswork out of your training and start building muscle smarter, not harder, check out Dr. Muscle. You can even try it for free here.

FAQ

What is the best workout split for muscle growth?

The best workout split for muscle growth depends on training frequency, recovery, and intensity. Popular options include Push/Pull/Legs, Upper/Lower, Full Body, and Bro Splits, each with its pros and cons. The key is choosing a split that allows consistent progression and suits individual recovery needs.

How often should I train each muscle group for optimal gains?

Training each muscle group 2-3 times per week is generally recommended for muscle growth and recovery balance. Higher frequency training allows for more muscle stimulation over time, while lower frequency requires higher volume per session. The right approach depends on individual recovery ability and training intensity.

Is a Push/Pull/Legs split more effective than a Bro Split?

A Push/Pull/Legs split is often considered more efficient than a Bro Split because it allows each muscle group to be trained twice per week instead of once. However, a Bro Split can still be effective if training intensity and volume are high enough. The best choice depends on individual goals, recovery, and training consistency.

Can beginners benefit from split routines, or should they stick to full-body workouts?

Beginners can benefit from Full Body workouts because they allow for higher frequency per muscle group and better movement learning. Split routines can work for beginners if training volume is managed properly, but Full Body splits are often more effective for early strength and muscle gains.

How do I choose the right workout split based on my fitness goals?

Choosing the right workout split depends on training experience, recovery capacity, and goals. Full Body or Upper/Lower splits work well for strength and general fitness, while Push/Pull/Legs or Bro Splits may be better for advanced hypertrophy training. The best split is one that allows consistent progress and fits personal recovery ability.

What are the advantages and disadvantages of different workout splits?

Workout splits vary in frequency, intensity, and recovery demands. Push/Pull/Legs balances frequency and recovery well, while Bro Splits allow high-volume focus on individual muscle groups but with lower frequency. Full Body training is efficient for beginners, but may limit muscle-specific focus compared to more specialized splits.

How can I adjust my workout split to fit my schedule?

Adjusting a workout split involves modifying training days, volume, or exercise selection to match personal availability. A Full Body split can work for those with only 3 days per week, while Upper/Lower or PPL can be adapted for 4-6 days. Consistency and proper recovery management are key to long-term progress.

What if I miss a workout?

Missing a workout is not a major setback if training remains consistent overall. The easiest solution is to shift the missed session to the next available day or continue with the schedule as planned without trying to compensate excessively. Flexibility in training helps maintain long-term adherence and progress.

How do I know if my split is working?

A workout split is working if strength, muscle size, or endurance improves over time. Signs of an effective split include steady progress in lifts, muscle fullness, and good recovery between sessions. If stagnation, excessive soreness, or lack of progress occurs, adjustments in frequency, volume, or intensity may be needed.