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

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20 Responses

  1. What workout split do you use and why? Comment below! Hope you all enjoyed this one – don’t forget to give me a follow on Instagram ( ) to stay updated with more content. Cheers!

  2. Anyone else still anxiously waiting for 'Workout B' to be released?

  3. But can't going 2/3 times in the gym for the same body part lead to overtraining and also being on the bro split being able to train your muscles for 3/4 exercises leads to a bigger pump and also a lot more time under it especially if you superset you last exercises like I do. Great video keep up the good work

  4. rayoki1 says:

    This split works best for me: day 1: Chest, tris, shoulders 2: back, bis, rear delts 3: arms, shoulders 4: legs. Abs every day, calves every other day, lats every other day. Bench on day 1, deadlifts day 2, and squats days 4 for all compound lifts. 2 workouts per muscle, 3-4 sets of 6-8 for all workouts that are not compound lifts. You're welcome 🙂

  5. Full body everyday! 🤪

  6. Alpha Alcove says:

    Props on the natural workout lifestyle. Excellent FRM and explanations. Subbed.

  7. TheDiadara says:

    I do push/pull/legs off upper/lower off repeat and its my fav routine now

  8. How's my week split?
    Monday: Push
    Tuesday: Pull
    Wednesday: Skip Legs
    Thursday: Skip Workout
    Friday: Skip diet
    Saturday: Rest
    Sunday: Rest

  9. MrArjay123 says:

    My split.
    Sunday- chest
    Monday – back
    Tuesday – shoulders
    Wednesday – arms
    Thursday -chest
    Friday – back and arms
    Saturday – legs
    Hitting chest back and arms 2x a week. And completely resting my upper body on Saturday when it's leg day

  10. How you gonna name yourself after a damn gun and have a "Man bun"

  11. Ash Qaisi says:

    I don’t know why but every fitness youtuber just mentions that study then goes and conclude that upper lower and full body are better for muscle growth than Body Splits Routines. Not taking into account that the study was done in a controlled manner in which both groups did exactly the same volume!! Realistically you can fit in a bigger volume per body part doing splits routines than doing full body or upper lower. I personally have tried both and what I felt that these approaches are superior in is not Hypertrophy but strength gain I was able to progress on all of my lifts doing upper / lower routine while I felt more hypertrophic gains from doing splits.

  12. I like how you explain things. It’s very informative. 🙏

  13. Fhoody says:

    What about belly workouts!

  14. Yes please snip off the man bun

  15. All these training methods depend on your diet, lifestyle and Wether your on steroids.

  16. Megawatt says:

    Great channel, no bs rambling. How about adding legs to the push/pull split? Squats and lunges on push days, curls and Romanian deadlifts on pull?

  17. My split

    Leg skip

  18. korizmo says:

    Sunday – Legs
    Monday – Shoulders and Abs/Cardio
    Tuesday – Chest/Triceps
    Wednesday – Back/Biceps
    Thursday – Legs
    Friday – Shoulders and Abs/Cardio
    Saturday – Full upper body minus shoulders/abs
    NO REST 🙂

  19. Theo says:

    Make it a lifestyle but dont make it your life.

  20. Ofer Eyal says:

    Instead of cutting off his man-bun, grow one of your own 🙂 Great video!! very useful. Thank you

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