Best Workout Splits for Muscle Growth – An Expert Guide

Total Body Split

What Is It?

With a total body routine, you train every major muscle group in a single workout session. Squats, presses, rows, you name it – all in one day.

The Good Stuff

• Built-in recovery since you’re only training 3 days per week
• Frequent, full-body muscle stimulation to maximize protein synthesis
• Balanced approach that prevents muscle imbalances

The Not-So-Good Stuff

• Workouts can get pretty lengthy by trying to fit everything in
• Potential for muscular imbalances if the program design is whack
• May lack targeted volume for more advanced lifters

Full Boby Workouts:

• Squat 3×5
• Bench Press 3×5
• Bent-Over Row 3×8
• Overhead Press 3×8
• Bicep Curls 2×10-12
• Calf Raises 2×15-20

Upper-Lower Split

The Basics

Unlike a total body routine, the upper-lower split divides your training into separate exercises for the upper body and lower body days. Simple, right?

Pros That Can’t Be Ignored

• Increased frequency and volume for upper/lower muscle groups
• Built-in recovery time for the “off” areas
• Variety by being able to mix up the exercises more
• Still efficient for those tight on time

Potential Downsides

• Requires training at least 4 days per week
• Risk of imbalances if you favor certain muscle groups
• Can be tricky for total newbies to grasp at first

For the 4-day Upper/Lower Split

Day 1 & 3: Legs

• Squats 4×6-8
• Romanian Deadlifts 3×8-10
• Leg Press 3×10-12
• Hamstring Curls 3×12-15

Day 2 & 4: Push (Chest/Shoulders/Tris)

• Bench Press 4×6-8
• Overhead Press 3×8-10
• Incline Dumbbell Press 3×10-12
• Lateral Raises 3×12-15
• Tricep Pushdowns 3×12-15

Push Pull Legs Split

What’s The Deal?

Instead of just upper/lower, this split organizes your training into push (chest/shoulders/tris), pull (back/bis), and leg days. Genius, right?

Why It’s Awesome

• Functional training by working muscles in natural movement patterns
• Adjustable for any goal – build muscle, get shredded, boost performance
• By doing workout twice per week it balances all major muscle groups
• Flexible schedule – can be 3, 4, 5, or 6 days per week

Where It May Fall Short

• A frequent training schedule of 6 days can be tough to sustain
• Often requires access to a full gym for equipment variety
• Risk of plateaus without changing up the exercises regularly

For the Powerbuilding Split

Day 1: Upper Push

• Bench Press 4×6-8
• Overhead Press 3×8-10
• Incline Dumbbell Press 3×10-12
• Tricep Pushdowns 3×12-15
• Lateral Raises 3×12-15

Day 2: Lower Push

• Squats 5×5
• Leg Press 3×8-10
• Walking Lunges 3×12-15
• Calf Raises 4×15-20

Day 3: Upper Pull

• Pull-Ups 4xAMRAP
• Bent-Over Rows 4×8-10
• Seated Cable Rows 3×10-12
• Bicep Curls 3×10-12

Day 4: Lower Pull

• Deadlifts 5×5
• Romanian Deadlifts 4×8-10
• Hamstring Curls 3×12-15
• Back Extensions 3×12-15

Bro Splits: Not Just for Muscle Memes

The OG Bodybuilder Split

You know those old-school routines with a single day dedicated to each body part? Yeah, that’s the traditional “bro split” we’re talking about.

Reasons It Can Actually Work

• Laser-focused training for maximum muscle damage
• Full 48 hours of rest/recovery between muscle groups
• Super simple programming that beginners can easily follow

Potential Pitfalls

• Very low training frequency for each muscle group (usually just 1x/week)
• High risk of overtraining and imbalances if not programmed intelligently
• Can feel repetitive and monotonous over time

The key with bro splits is pairing muscle groups intelligently – like chest/bis, back/tris, etc. When done right, it’s a legit way to train!

For the 5-day Bro/Muscle Group Split

Day 1: Legs

• Squats 4×6-8
• Leg Press 3×8-10
• Lunges 3×10-12
• Calf Raises 4×12-15

Day 2: Chest

• Bench Press Sets 4×6-8
• Incline Dumbbell Press 3×8-10
• Fly 3×10-12
• Dips 3xAMRAP

Day 3: Back

• Deadlifts 5×5
• Pull-Ups 4xAMRAP
• Seated Cable Row 4×8-10
• Back Extensions 3×12-15

Day 4: Shoulders

• Overhead Press 5×5
• Lateral Raises 4×10-12
• Rear Delt Fly 3×12-15

RELATED: Shoulder Workout at Home

Day 5: Arms

• Bicep Curls 4×8-10
• Hammer Curls 3×10-12
• Tricep Pushdowns 3×10-12
• Skull Crushers 3×8-10

Picking Your Perfect Split

Okay, so those are some of the most popular muscle-building splits out there. But how do you choose?? Here are the main factors to consider:

Will You Actually Stick To It?

Seriously, the best split in the world won’t do squat if you can’t adhere to it consistently. Be real with yourself about what fits your preferences and schedule.

How Predictable Is It?

Do you prefer having set training and rest days each week? Or are you cool with them rotating around? Find a split that vibes with your lifestyle.

Does It Match Your Goals?

If building max muscle size is the goal, you’ll want a different approach than if you’re focused on fat loss or athleticism. Make sure the split aligns!

Switch It Up!

Listen up, this is crucial: Never just pick a workout split and do it forever. Your body is an adaptive machine – if you keep doing the same thing over and over, you’ll end up plateauing or even regressing.

Always Be Monitoring

Keep a close eye on your strength levels, muscle growth, and overall physique changes. If positive progress stalls out for an extended period, that’s a sign you need a new stimulus.

Have a Purpose

Don’t change your workout split mindlessly without any rhyme or reason. Have a clear goal in mind and a strategic plan for how to achieve it through periodization.

Progressive overload and variation are key principles for continued muscle growth. Feel free to change things around when necessary.

That’s it, fam – everything you need to choose the optimal workout split for maximizing your gains. The “best” one is simply the split that fits your lifestyle and goals. Experiment, track your results, make adjustments, and watch those muscles blow up!

Let me know if any part was unclear or if you need additional tips. Building muscle is a journey, but with smart programming, the gains will come. Trust me!

Benefits Of Workout Splits

Workout splits offer several advantages for those looking to optimize their gym time and achieve their fitness goals. Let’s delve into the primary advantages:

Efficiency and Consistency:

• Shorter Workouts: By focusing on specific muscle groups each session, you can get a targeted workout in without spending hours at the gym. This is ideal for people with busy schedules.

Increased Training Volume:

• More Work per Muscle Group: Splitting your routine allows you to dedicate more exercises and sets to each muscle group, leading to a greater overall resistance training volume^[1]. This extra work can stimulate muscle growth and strength gains.

Enhanced your Muscle Growth and Recovery:

• Dedicated Recovery Time: According NASM^[2] study, Each muscle group gets dedicated rest days between workouts, allowing for proper recovery. This is crucial for muscle repair and growth.
• Higher Training Intensity: Split routines let you train with more intensity during each session because you’re not fatiguing your entire body at once. This targeted focus can further enhance muscle growth and strength^[3].

Overall, workout splits can help you manage your time effectively, train harder during your workouts, and see better results in terms of building muscle and increasing strength.

The Power of Progressive Overload

You know what the biggest mistake I see guys make with their workout splits is? Failing to apply progressive overload principles! Listen up, because this concept is absolutely vital for continued muscle growth:

What is Progressive Overload?

It’s gradually increasing the demands on your muscles over time by adjusting certain training variables like weight, reps, sets, rest periods, exercise variations etc.

The idea is to keep challenging your body with more than it’s accustomed to. This forced adaptation is what drives bigger, stronger muscles.

How to Implement It

• Add a few extra reps to your sets each week
• Increase the weight lifted in small increments
• Reduce rest periods between sets gradually
• Swap exercises for tougher variations every 4-6 weeks

That last one is clutch – your muscles will quickly adapt and stop responding to the same movement patterns. Gotta keep ’em guessing!

It’s a Muscle-Building Cheat Code

Seriously, focusing on progressive overload in your training is like having a bodybuilding cheat code.

Your muscles will constantly be challenged, forced to recover and grow stronger to handle the increasing demands. No more plateaus or spinning your wheels!

Progressive overload paired with a well-designed split optimized for your goals? That’s when you’ll start seeing jaw-dropping results in the mirror!

So what are you waiting for? Dial in your workout routine and start applying this game-changing muscle hack immediately. Trust me, your future swole self will thank you.

Breaking Through Plateaus

We’ve all been there – that frustrating point where it feels like your gains have completely stalled out no matter how hard you train.

Hitting a plateau is pretty much inevitable at some point in your muscle-building journey. But you don’t have to accept it and let it derail your progress!

When you sense you’re plateauing, it’s a sign that it’s time to switch things up with your workout split and overall training approach.

How to Break the Plateau

• Increase your training volume with more sets, reps, or overall workload
• Decrease the volume to allow for better recovery and manage fatigue
• Try a different workout split that hits each muscle group in a new way
• Incorporate advanced training techniques like drop sets, forced reps, etc.
• Take a planned deload week to allow for full recovery before ramping up again

The key is defying your body’s ability to adapt by repeatedly throwing new stressors and stimuli at it. Shocking those muscles is the best way to restart the growth process.

Be Patient and Persistent

Breaking a plateau won’t happen overnight. It may take several weeks of a new approach before you see the needle moving again.

The most important thing is to not get discouraged and revert back to what you were doing before. Stick with the new plan, track your progress diligently, and trust the process.

With intelligent programming and an unwavering commitment to constantly evolving your training, you’ll power through any plateau and reignite those hard-earned gains.