Fitness Workout

The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)

One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. Or in other words, simply figuring out how you’re going to group your exercises throughout the week. And although there isn’t one “best workout split” for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (“total body workouts”), and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts.

But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, it’s important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule – as that’s going to be the best option for you!

And if you’re looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you:



The Best Science-Based Workout Split to Maximize Growth





Training Frequency for Muscle Growth: What the Data Say

Optimal program design 2.0

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  1. My split:
    M: Chest + shoulder (mostly rear delts) and smaller back muscles such as traps
    T: Bicep + Brachiallis (First Biceps for 3 different excercises and then brachiallis for 2 exercises)
    W: Leg day and stretching routine ending with a 30 min treadmill walk (longest day of working out)
    T: Triceps and Abs
    F: Back day (Heavy lifts babey)
    S: whatever I want or rest day
    S: Cardio (though I do 15 minutes of Cardio before training every time I train )

  2. A split of all Muscle Groups is only an option for very very very good trained people, because they need to train der muscles with several exercises to "wake them up".
    But that is only my point of view, everybody needs to train in his own way✌️

  3. Or you can go with the Bro Split, but using compound exercises for each muscle group of the day. In this way a certain muscle is beated to death in its day, but it still being stimulated durining the rest of the week.

  4. What happens if I start to plateau doing the 3-day full body splits but only have 3 days a week to dedicate for working out? Should I still switch to the upper/lower or push/pull/legs splits? If I only have 3 days, switching to the latter would mean less volume per muscle group per week?

  5. Full body 2x or 3x/week frees you up enough days to also do long steady state cardio or strength endurance 2x or 3x/week as well. The importance of this is way overlooked imo.

  6. i recently had about a year off gym activities, before i was doing 4-5 days a week and felt a little lost trying to get back into it and started doing only compound exercises 3 times a week, hitting the whole body. It's only been 1 month but the strength gains in that short space of time have been ridiculous. I'm gonna stay on 3 days a week until i feel like i'm plateauing then switch to a 4-5 days/w split again.

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