When it comes to building muscle, the right workout split can make all the difference. There are a variety of different splits that can be effective, but the best one for you will depend on your fitness goals, experience level, and schedule. In this blog, we’ll explore some of the most popular workout splits for building muscle and help you determine which one is right for you.
What is a workout split?
Before we dive into the specifics of different workout splits, let’s define what a workout split is. A workout split is simply a plan that outlines which muscle groups you will work on which days. For example, a common split is to focus on chest and triceps on Mondays, back and biceps on Tuesdays, legs on Wednesdays, shoulders on Thursdays, and rest on Fridays. This type of split is known as a “bro split,” and it’s popular among bodybuilders and fitness enthusiasts.
Now, let’s explore some of the most popular workout splits for building muscle.
1. Full-Body Workout Split
A full-body workout split involves working all major muscle groups in a single session. This type of split is great for beginners or those with limited time because it allows you to hit every muscle group in a short amount of time. Full-body workouts can also be effective for building muscle because they create a greater stimulus for muscle growth since you’re working all the muscles in one session. This split is typically done two to three times per week.
2. Upper/Lower Split
The upper/lower split is a popular workout split that involves working the upper body on one day and the lower body on the next. This type of split is great for intermediate lifters because it allows for more volume and specificity in each workout. You can also target specific muscle groups within each session. For example, on upper body days, you can focus on chest and triceps, while on lower body days, you can focus on quads and hamstrings. This split is typically done four times per week.
3. Push/Pull/Legs Split
The push/pull/legs split is another popular workout split that involves working pushing movements on one day (chest, shoulders, and triceps), pulling movements on another day (back and biceps), and legs on the third day. This split allows you to focus on specific movement patterns and can be beneficial for advanced lifters who want to target specific muscle groups more frequently. This split is typically done three times per week.
4. Body-Part Split
The body-part split, or “bro split,” is a popular workout split among bodybuilders. This split involves working one or two muscle groups per session. For example, on Monday, you might focus on chest and triceps, on Tuesday back and biceps, on Wednesday legs, on Thursday shoulders, and on Friday arms. This split allows for greater specificity in targeting specific muscle groups, but it also requires a greater time commitment since you’re working fewer muscle groups per session. This split is typically done five to six times per week.
Which Split is Best for Building Muscle?
Now that we’ve explored some of the most popular workout splits for building muscle, let’s discuss which one is best for you. The truth is, there’s no one-size-fits-all answer to this question. The best workout split for building muscle will depend on your fitness goals, experience level, and schedule.
If you’re a beginner, a full-body workout split or upper/lower split is a great place to start. These splits allow you to work all major muscle groups and provide a good foundation for building muscle. If you’re an intermediate lifter, a push/pull/legs split or upper/lower split can be effective for targeting specific muscle groups more frequently. If you’re an advanced lifter or bodybuilder, a body-part split