If you want to build muscle, gain strength, or just train more efficiently, having a solid training split is essential. But with so many options—bro splits, push-pull-legs, full body, upper/lower—which one is actually the best?
The truth? There’s no one-size-fits-all training split. The best plan depends on your goals, experience level, and schedule.
In this blog post, I’ll cover:
✅ The 5 best training splits for muscle growth & strength
✅ Who should use each split (and why)
✅ How to choose the right one for you
Let’s get into it.
1. Full-Body Split (Best for Beginners & Time-Crunched Lifters)
Overview:
- Training Days: 2-4 per week
- Structure: Every workout hits all major muscle groups
💡 Why it works:
✅ Maximizes frequency (muscles are hit multiple times per week)
✅ Great for beginners—more practice on key lifts
✅ Efficient—less time in the gym, full-body activation
🔹 Example Split:
- Monday: Full-Body (Squat, Bench, Rows, Shoulder Press, Core)
- Wednesday: Full-Body (Deadlift, Pull-Ups, Lunges, Dips, Core)
- Friday: Full-Body (Front Squat, Incline Bench, Romanian Deadlift, Rows, Core)
🚫 Downside: Can be exhausting for advanced lifters lifting heavy.
2. Upper/Lower Split (Best for Strength & Balanced Training)
Overview:
- Training Days: 4 per week
- Structure: Upper body one day, lower body the next
💡 Why it works:
✅ More recovery time per muscle group
✅ Ideal for building strength & size
✅ Balances volume without overtraining
🔹 Example Split:
- Monday: Upper Body (Bench, Rows, Shoulder Press, Biceps, Triceps)
- Tuesday: Lower Body (Squats, Deadlifts, Lunges, Hamstring Curls, Core)
- Thursday: Upper Body (Incline Bench, Lat Pulldown, Rear Delt Fly, Arms)
- Friday: Lower Body (Front Squat, Hip Thrusts, Calf Raises, Core)
🚫 Downside: May not be ideal for those who can only train 3x per week.
3. Push-Pull-Legs (PPL) – Best for Muscle Growth
Overview:
- Training Days: 4-6 per week
- Structure:
- Push = Chest, shoulders, triceps
- Pull = Back, biceps
- Legs = Quads, hamstrings, calves
💡 Why it works:
✅ Maximizes training volume
✅ Muscles recover while others are trained
✅ Great for muscle hypertrophy
🔹 Example Split:
- Monday: Push (Bench, Shoulder Press, Dips, Triceps, Core)
- Tuesday: Pull (Deadlifts, Rows, Chin-Ups, Biceps, Core)
- Wednesday: Legs (Squats, Leg Press, Hamstring Curls, Calves, Core)
- Thursday: Rest
- Friday: Repeat Cycle
🚫 Downside: Requires 4-6 training days per week, which may not fit everyone’s schedule.
4. Bro Split (Traditional Bodybuilding Split – Best for Volume & Isolation Work)
Overview:
- Training Days: 5-6 per week
- Structure: Each muscle group gets its own training day.
💡 Why it works:
✅ Great for isolating muscles & bringing up weak points
✅ High volume per session = more muscle fatigue & pump
✅ Popular with bodybuilders & advanced lifters
🔹 Example Split:
- Monday: Chest (Bench, Incline DB Press, Dips, Flys, Core)
- Tuesday: Back (Deadlifts, Rows, Pull-Ups, Lat Pulldown, Core)
- Wednesday: Legs (Squats, Lunges, Hamstring Curls, Calves, Core)
- Thursday: Shoulders (Overhead Press, Rear Delts, Lateral Raises, Traps, Core)
- Friday: Arms (Biceps, Triceps, Forearms, Core)
🚫 Downside: Muscles are only trained once per week, which may not be optimal for long-term growth.
5. Hybrid Split (Best for Advanced Lifters & Athletes)
Overview:
- Training Days: 4-5 per week
- Structure: Mixes strength, hypertrophy, and athletic training.
💡 Why it works:
✅ Versatile—great for athletes & hybrid lifters
✅ Balances strength & size
✅ Prevents overuse injuries
🔹 Example Split:
- Monday: Upper Strength (Heavy Bench, Rows, Overhead Press, Arms)
- Tuesday: Lower Strength (Heavy Squats, Deadlifts, Glute Bridges, Core)
- Wednesday: Rest
- Thursday: Push-Pull Hybrid (Incline DB Press, Pull-Ups, Shoulder Raises, Biceps)
- Friday: Legs (Lighter Squats, Lunges, Hamstring Work, Core, Calves)
🚫 Downside: Requires careful planning & experience adjusting intensity levels.
Which Split is Right for You?
Goal | Best Split |
Beginner | Full-Body Split (2-3x per week) |
Strength & Performance | Upper/Lower (4x per week) |
Maximum Muscle Growth | Push-Pull-Legs (4-6x per week) |
Bodybuilding & Volume | Bro Split (5-6x per week) |
Advanced Hybrid Training | Hybrid Split (4-5x per week) |
Final Thoughts
There’s no “perfect” split—only the one that works best for you.
✅ If you’re just starting, a full-body split is great.
✅ If you want balanced growth, go for Upper/Lower or Push-Pull-Legs.
✅ If you’re all about aesthetics, the bro split can work.
💡 Biggest Key: Stick to a split for 8-12 weeks, track progress, and make adjustments.
