10 Most Effective Workout Splits For Muscle Building

Best workout splits for you


To get bigger and stronger there are many effective training splits. Before choosing your workout split you must know which of the best workout splits suits your bodybuilding goals. Whether you are a powerlifter or you want to build a ripped body you must need an effective program that will help you in reaching your goals. Along with that here are some more key points you should keep in your mind before starting your workout.

Which Workout Split is Effective For your Goals?

  • Body-part splits are always the best ones to get bigger gains. They consume more time and less rest.
  • If you are an athlete then you must do a Total body training split. It helps you increase your endurance and stamina.
  • Intensive or extensive split is a high volume workout which is followed by most of the bodybuilders to build muscles
  • Hypertrophy workouts are of 3+ days per week and target all your major muscles. An effective workout for weight loss also.
  • Phul Workout routine specially designed for muscle gaining and weight loss. It helps in building muscular strength and hypertrophy.
  • Push and pull workout routines are flexible workouts. Training your muscles with push and pull exercises separately is also a good option for muscle building.
  • Upper and lower body workout is an efficient workout to build mass and strength. Training your upper body on the first day, lower on the second, and so on.

Before starting a new workout program make sure you must know about-

  • Goals- Choose the best workout program that completes your goals.
  • Training experience- Perfect posture makes your exercise more effective. You must have good knowledge of the exercises and their forms.
  • Weakness- During workout focus more on your weak muscles, train them harder than yesterday. You should know about your weakness.
  • Diets & Nutrition- Keep in mind that without a proper diet you cannot reach your muscle-building goals. Make one diet program that completes your daily nutrition. Calculate your daily calories by Calorie Calculator.
  • Proper Rest and Recovery- After a high-intensity workout also give your body a proper rest day once or twice a week. Rest your muscles to increase their recovery.

10 Most Effective Workout Splits For Muscle Building

1. Body Part Split

Body part split includes 5 to 6 days of training sessions per week. Each muscle is trained separately on each day. If you are a powerlifter or beginner in bodybuilding you can go this workout split.

Also, helps you in identifying and focusing on your weakness more. Here are some advantages and disadvantages of this training split.


One of the best workouts splits to train your muscles individually and effectively. Also, helps in muscle building. Powerlifters used to follow this body routine to get bigger and stronger.


There is less recovery time after the workout. It will be very difficult to start your next workout when not recovered from the previous workout. It can cause injury and muscle soreness.

This training split is very time-consuming. It is not good for those who have a busy schedule.

Body-Part  Split Schedule

Body-part split schedule Exercises
Monday Chest
Tuesday Back
Wednesday Arms
Thursday Shoulders
Friday Legs/Abs
Saturday Rest Day
Sunday Rest Day


2. Push/Pull Training Split

Push and pull workout split includes pulling and pushing exercises separately. One of the intermediate training splits that helps in building muscles and fat loss. It is a 4-day workout routine which is quite better than training your bodyparts once a week.


If you are an advanced bodybuilder then a push and pull workout is best for you. It gives a moderate frequency of training to your muscles and helps in muscle building.


Push and pull splits are not much effective for athletes because they use to train their major muscles together. Also, it is an advanced level workout split for beginners who want to make gains.

Push-Pull Workout Schedule

Day 1 (Pull)
Lower back

Day 2 (Push)
Legs/Quads and Abs


3. Upper-Lower Body Training Split

You may know about this effective workout split which is designed for those who want to build muscles or lose fat. Training your upper and lower body separately is the best way to transform your muscles. If you are a beginner or athlete then you must go for this ultimate workout split.


A great progression to effectively train your full body in less time. It helps in muscle and strength gains. Great workout split for both beginners and advanced.


There is an unbalanced training routine with upper body workouts. Takes more time compared to other training splits.

Upper-Lower Body Training Split

Upper-Lower Body Training Split Exercises
Monday Upper Body (Push Strength)
Tuesday Lower Body (Strength)
Wednesday Rest Day
Thursday Upper Body (Pull strength)
Friday Lower Body
Saturday Rest Day
Sunday Rest Day

4. Intensive/ Extensive Workout Split

The intensive training split is known for strength and muscle building. Another advanced workout split that helps to isolate your major muscles more perfectly. It is a 3 to 4 days workout type effective for weight loss.


Intensive/Extensive splits are one of the best workout split for athletes to improve endurance, strength, and stamina. It also helps in improving high performance and improving coordination.


This may not be an effective split for powerlifters who are training for hypertrophy.  They are quite complicated to design and follow. It needs a longer time as compared to other workout splits.

Intensive/ Extensive Workout Schedule

Intensive/Extensive split schedule Exercises
Monday Olympics lifts, Compound pump exercises
Tuesday Pull exercises
Wednesday Rest Day
Thursday Speed Work, Olympics Lifts
Friday Metabolic focus and pull weighted exercises
Saturday Active Recovery
Sunday Active Recovery

5. Total Body Training Split

The best and efficient way to train your muscles is a Total body training split. If you have a busy schedule and do not have much time to workout then this training split is best for you.

This is one of the best workout split that suits all every bodybuilding goals such as fat loss, muscle building, strength, and hypertrophy training. If some of your muscles are weak then you should focus on those muscles more than others. Let’s know about the advantages and disadvantages of this split.


Helps in targeting full body together more effectively than others. It is very easy to set a workout for both beginners and professionals. If you are an athlete then this workout will help you improve your strength and hypertrophy.

Most of the training splits need much time but this workout is split consumes very little time.


Powerlifters and beginners can face struggles in recovery after training legs 3 times per week. If you do not have knowledge about this workout split then it may cause metabolic stress.

Total Body Workout Schedule

Exercises Sets Reps
Bench Press 3 4-5
Lunges 3 6-8
Weighted Dips 2-3 6-8
Dumbbell Curl 3 8-10
Farmer Walk 2 30 seconds
Barbell Curl 3 8-10


Tuesday- Rest Day

Exercises Sets Reps
Push Press 3 4-5
Deadlift 3 6-8
Plank 2-3 30 Seconds
Biceps Curl 3 8-10
Farmer Walk 2 30 Seconds


Thursday- Rest Day

Exercises Sets Reps
Back Squats 3 4-5
Bent-Over Row 3 6-8
Dumbbell Bench Press 2-3 6-8
Dumbbell Curl 3 8-10
Kettlebell Crosswalk 3 30 seconds
Hip Thrust 3 10-12


Exercises Sets Reps
Bench Press 3 4-5
Deadlift 3 6-8
Weighted Dips 2-3 6-8
Dumbbell Curl 3 8-10
Plank 2 30 seconds
Barbell Curl 3 8-10


Sunday- Rest Day

6. PHAT Workout

PHAT stands for Power hypertrophy adaptive training. One of the best workouts split to improve your hypertrophy, strength, and muscles. It is a 5 days workout program designed for athletes and advanced level bodybuilders. Training upper and lower with and without power is included in this workout.


PHAT workout is an advanced level program that effectively isolates your muscles. Strength and hypertrophy are developed more efficiently with this workout. Best for athletes and those who have busy schedules.


If you are a beginner then it will be quite hard for you to perform this hypertrophy workout. This heavyweight program can cause muscle injury.

PHAT Workout Schedule

7. Primary Mover Plus Opposing Supersets

Primary mover plus opposing supersets are also known as non-competing supersets is the best workout to start your transformation journey. It increases your blood flow in muscles and may improve your performance, metabolic stress, and hypertrophy.


If you want to build muscles then non-competing workouts are best for you. It is a 6 days body workout program that helps in improving your flexibility. Performing supersets in this program can maximize your training efficiency.


Difficult to perform movement skills for beginners. This program consumes a long time and does not suit people having busy schedules.

Primary Mover Plus Opposing Supersets

Primary Mover Plus Opposing Supersets Exercises
Monday Chest/Back
Tuesday Legs/Shoulders
Wednesday Rest Day
Thursday Chest/Back
Friday Biceps/ Triceps
Saturday Active Recovery
Sunday Rest Day

8. Primary Mover Plus Synergist

The 5 days training split with major exercises moves to target your major muscles. Specially designed for powerlifters and advanced bodybuilders. Primary mover plus synergist includes efficient exercises for back, biceps, and chest muscles separately.


Train your muscles with high-efficiency training. Supersets in this workout program can create time-efficient workouts.


Advanced level workout split for beginners and is very hard to recover from the previous workout. It includes high volume exercises that can cause injury if not performed perfectly.

Primary Mover Plus Synergist

Primary Mover Plus Synergist Exercises
Monday Back/Biceps
Tuesday Chest/Triceps
Wednesday Legs/Shoulders
Thursday Back/Biceps
Friday Chest/Triceps
Saturday Rest Day
Sunday Rest Day


9. Hypertrophy Specialization Program

Specialization program is a 5 days workout program split designed for advanced lifters. Training major muscles within a short time can be achieved by this workout program. It includes 4 days of training only one body part and 1 day of total body maintenance.


Best workout to start your muscle gaining and also helps in building muscular strength. An advanced level workout split followed by bodybuilders.


Specialization workouts avoid other body parts during the program. It is unbalanced and not designed for extreme beginners. Hard to perform.

Specialization Training Splits

10. PHUL Workout

PHUL means power hypertrophy upper lower workout program. This workout program is specially designed to increase your strength and hypertrophy. Includes strength training exercises that will help in muscle building. Here are some pros and cons of the Phul workout routine.


This training split helps in muscle gaining and weight loss. Focusing on this program with more efficiency will help you in rapid transformation. Every beginner and advanced bodybuilders can perform this program effectively.

PHUL Workout Schedule

How to Find Best Workout Split For you?

Training splits vary from your goals. It is very necessary to choose the best workout split for your body to achieve your goals. Here we have mentioned some of the key points that will definitely help you in finding the best workout split.

  • Choose your goals

You must choose your goals whether you want to gain muscles, lose weight, and build strength. Write down your goals and select the workout split according to that.

  • Training Level

If you are a beginner then start your transformation with a light workout program. If you have proper knowledge about exercises and perfect forms then go for an advanced level workout program.

  • Explore more

Before starting your training program, collect more information about your selected workout split. Read out the advantages and disadvantages of the program. Choose wisely.

  • Set your Schedule

Make sure that your workout program suits your time routine. If you have a busy schedule then go for a time-efficient workout.

  • Recovery Time

Give proper recovery time to your muscles after a heavy workout. Get the best training program that will have proper rest days.


Select your best workout split from the above and start your training. Transform your body with the best workout splits whether you are an athlete, beginner, advanced, or powerlifter. We have analyzed the best training program for all of you.

If you are having trouble finding out the best workout split for you tell us your goals in the comments and we will surely find out the best one for you.