Best Workout Split Guide: Full Body, Bro Split, Push Pull (With Examples)
One of the most common questions that a gym-goer can have about their training is which workout routine is best suited for muscle growth and strength gains for their level of fitness. After all, what’s the point of spending countless hours in the gym without having a structured plan in place.
Whether your goal is to burn fat, build muscle, or improve your overall fitness and strength levels, it is crucial for you to know which workout split is best suited for your goals so you’re not just working harder at the gym but also smarter.
Total (Full) Body Training
Total-body training teaches your whole body (legs, arm, chest, core) to function as a unit instead of a collection of independent parts and you get to train your entire body per session.
The focus is more on movement patterns than just on muscles. Hence, you’ll find yourself doing a whole bunch of compound, multi-joint movements such as the Squat, Deadlift and Bench Press that involve and work several muscle groups.
Example:
Train 3 / week, one day off after each session, rest days off
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Train (A) | Rest | Train (B) | Rest | Train (A) | Rest | Rest |
Where, workouts can be split into two groups:
Workout A: Squats, Bench Press, Rows
Workout B: Deadlifts, Pull-Ups or Lat Pull-Downs, Shoulder Press
Full Body Workout Example Routine:
| Exercise | Sets | Reps (per Set) | Rest (after one Set) |
| Squats | 3 | 8-12 | 60 sec |
| Assisted Pull ups/ Lat Pulldown | 3 | 12-15 | 30 sec |
| Shoulder Press | 3 | 12-15 | 60 sec |
| Lunges | 3 | 12-15 | 60 sec |
| Seated Row | 3 | 12-15 | 60 sec |
NOTE: These are example workout routines. Consult with your Trainer before applying them.
Pros:
- Better Recovery as no. of sessions are few
- Gives more High Frequency Muscle Stimulation and moderate training volume, suitable for fat loss, strength building, and hypertrophy.
- Fewer days at the gym, Good for those short on time and want full-body stimulation.
- Targets all muscles in fewer days with minimal “fluff” exercises.
Cons:
- Total number of exercises per muscle group is limited to 1-2 at most. If you do 4 exercises/muscle groups, you’ll be at the gym all day and end up completely exhausted. Not the best workout plan to get more volume.
- Not suited for heavy workouts, stronger lifters may struggle with recovery from training legs 3 times / week.
Overall, Total body workouts are great for beginners looking to burn fat and achieve general fitness as most movements and muscles are hit during each workout.
Body part Split Training
Body part split training is a general training method where your workouts throughout the week are split up by muscle groups or body parts and movements.
Each workout has a primary focus (legs, back, shoulders, chest) and a secondary focus (abs, triceps, and biceps) and ideally makes you train 1-3 body parts per training session, twice/week.
Training your muscles often is essential for more growth so it’s important to plan your split training in a way that gives your muscles enough of a break (about 48 to 72 hours) to repair and grow back stronger. This will give them enough time to recover and help avoid over-training or injury.
Why should you do Body Split Training?
- It is best suited for those who can work out 5-6 times / week.
- Not recommended for beginners / intermediates / recreational exercisers as they simply will not be able to put in the work to reap the benefits of split body training.
- If you are an avid exerciser, athlete or bodybuilder, this style of training is recommended for you.
- Make sure you consult a certified trainer who can help you create a program with your needs and goals in mind.
Types of Body Split Training
Bro Split
Bro split refers to a style of gym training where you work different body parts (or muscle groups) on different days. Usually, it’s set up as one muscle/muscle group per session.
It is common among bodybuilders whose main goals are to achieve a symmetrical physique and full muscle development.
Although a popular training style, the bro split can be poorly implemented if you don’t know what you are doing.
Example of a Bad Bro Split
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Shoulders | Chest | Triceps | Back | Biceps | Legs | Off |
Why is it Bad?
- Consecutive Training of Muscles with similar/shared functions eg. Mon – Shoulders, Tue – Chest, Wed – Triceps
- No Recovery (especially for natural lifters)
Example of a Good Bro Split
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Chest + Biceps | Legs (Push) | Back + Triceps | Legs (Pull) | Shoulders + Traps | Rest | Rest |
Why is it Good?
- Pairing muscle groups which have opposing functions
- 48 hrs recovery between similar/shared muscles
Another example
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Chest + Triceps | Back + Biceps | Legs + Abs | Rest | Chest + Triceps | Back + Biceps | Legs + Abs |
Where,
Chest + Triceps: Chest press, incline chest press, chest flies, triceps extensions, triceps pull-downs.
Back + Biceps: Pull-ups, rows, bent-over rows, rear delt flies, biceps curls.
Legs + Abs: Squats, lunges, deadlifts, hanging leg raises, cable crunches.
Another alternative:
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Chest | Back | Legs (Push) | Shoulders | Arms | Legs (Pull) | Rest |
Pros:
- Allows full recovery and Better Hypertrophy
- More Variety with Exercises, eg. Isolation movements
- Give more attention to lagging muscle groups
- You get to focus only on 2-3 muscles per session
- Less equipment needed/session
- Less tired since you didn’t train multiple muscles
Cons
- Have to spend more time at the gym
- If Mon is Chest, 3 to 4 days for it to recover and train again (Less Frequency)
- Longer to catch up if you miss a workout
- Some muscles recover faster than others
Full Body vs Split Body Training For Muscle Growth
One question that arises is which training split is best for building muscle mass & increasing Lean Body Mass faster?
If we look at Volume, where Volume = Intensity * Frequency * Sets * Reps
Increasing any of the 4 factors will increase our chances of building muscle
In terms of increasing muscle frequency, it is much higher with a full body workout but when it comes to overall volume:
Full Body
2 Exercises/body part * 3 Sets each = 6 Sets/Body Part * 3 Days/Week = 18 Sets/Body Part
Split Body
4 Exercises/body part * 3 Sets each = 12 Sets/Body Part * 2 Days/Week = 24 Sets/Body Part
Therefore, in terms of volume, Split Body is better than Full Body training but it comes at a cost as you’ll need to spend 6 days/week instead of 3 days/week
For Recovery
- Depends on person to person, some recover faster than others
- If you squat on 3 alternate days, and are extremely sore, you might have a tough time with a full body workout.
For Fat Loss
- Both styles (Full body and Split training) can be set up for better fat loss
- With a traditional 5X5 Full body routine and do a set, take a break (Split Body) routine, You won’t burn a lot of calories.
- Heart rate drops when taking a break in-between each set.
- For better fat loss, incorporate back to back exercises such as Supersets, Drop Sets or Circuit Training.
Upper/Lower Workout Split
- Good progression for those accustomed to total-body training as it allows for more recovery and training volume.
- Divides workouts into upper-body and lower-body focused days.
- Excellent for beginners, people with busy schedules, and those looking to get stronger.
Tips:
- Be selective of exercises when training more muscles per workout.
- For upper-body workout (targets chest, triceps, biceps, shoulders, and back) do 1-2 moves per body part instead of 4-5 to avoid fatigue and injury.
- Focus on bang for your buck compound movements (bench press, barbell row, military press, and pull-up) instead of isolation movements (curls, chest flyes, and lateral raises)
Upper/Lower Workout Split Example (4 workouts / week)
- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Rest
- Thursday: Upper body
- Friday: Lower body
- Saturday & Sunday: Rest
Example Routine:
Upper Body:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Flat Bench Press | 3 | 8-10 | 2 min |
Barbell Bent Over Rows | 3 | 8-10 | 2 min |
Dumbbell Shoulder Press | 3 | 10-2 | 2 min |
Dumbbell Curl | 3 | 12-15 | 1 min |
Cable Tricep Pushdowns | 3 | 12-15 | 1 min |
Chest Fly + Lateral Raise | 3 | 12-15 | 1 min |
Lower Body:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Squats | 3 | 8-10 | 2 min |
RDL | 3 | 8-10 | 2 min |
Split Squats | 3 | 10-15 | 2 min |
Hamstring Curls | 3 | 12-15 | 1 min |
Calf Raise | 3 | 12-15 | 1 min |
NOTE: These are example workout routines. Consult with your Trainer before applying them.
Pros
- You’ll be in the gym less, you’re condensing your workouts into shorter but focused sessions.
- They offer a moderate training frequency and moderate-high volume which is great for building strength and hypertrophy
- Still hitting each muscle twice per week.
Cons
- Less volume involved per workout, not suitable for bodybuilders
- Unbalanced training times with upper body workouts being longer than lower body.
Push Pull Legs (PPL) Workout Split
The push pull leg workout split is similar to the upper-lower body split but divides training the body into 3 categories: pushing & pulling (Upper Body) and Legs.
Focus is more on grouping muscles as per their function (Push – chest, shoulders, triceps) and is suitable for intermediate-advanced trainees.
Beginner (Example):
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Push | Rest | Legs | Rest | Pull | Rest | Rest |
Where:
Push – Chest, Shoulders, Triceps
Legs – Legs & Abs
Pull – Back & Biceps
Another alternative is the Push-Pull Split where you combine upper and lower body push movements (Chest, Shoulders, Quads, etc) and pull movements (Hamstrings, Lats, Biceps).
Push-Pull Variation:
Mon | Tue | Wed | Thu | Fri | Sat | Sun |
Push (TB) | Pull (TB) | Rest | Push (TB) | Pull (TB) | Rest | Rest |
Push (TB): Chest, Triceps, Shoulders, Quads
Exercises: Bench Press, Push-Up, Push Press (Upper Body)
Squat, Leg Press, Step-Up, Bulgarian Split-Squat (Lower Body)
Pull (TB): Back, Biceps, Hamstrings, Glutes
Exercises: Pull-Up, Lat Pulldown, Inverted Row, (Upper Body)
Hamstring Curl, Romanian Deadlift (RDL). (Lower Body)
Sample Push-Pull-Legs Routine:
Push:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Flat Bench Press | 3 | 8-10 | 2 min |
Overhead Press | 3 | 5-8 | 2 min |
Dumbbell Flyes | 3 | 12-15 | 1 min |
Cable Tricep Pushdowns | 3 | 12-15 | 1 min |
Pull:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Deadlifts | 3 | 5-8 | 3 min |
Assisted Pull ups / Lat Pull Downs | 3 | 8-10 | 2 min |
Seated Row | 3 | 12-15 | 1 min |
Dumbbell Curls | 3 | 12-15 | 1 min |
Legs:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Squats | 3 | 8-10 | 2 min |
Romanian Deadlifts | 3 | 8-10 | 2 min |
Lunges | 3 | 12-15 | 2 min |
Hamstring Curls | 3 | 12-15 | 1 min |
NOTE: These are example workout routines. Consult with your Trainer before applying them.
Pros:
- More Athletically inclined, divides workouts into functional movements rather than bodybuilding routines.
- Scalable in terms of frequency, busy lifters can train more intensely, with more sets and reps 3 times/week.
- Better emphasis on training specific muscles than the Upper-Lower Body routine.
- Ample recovery time.
Cons:
- Less room for modification to address weak points.
- More time in the gym.
- More equipment is needed.
Opposing Body Part Split
In this training routine, you’ll be grouping opposite muscle groups (chest and back) in one workout. If 1st Set (Chest), then 2nd Set (Back), followed immediately with minimum to no rest eg. Bench Press + Rows (Super set exercises).
You’ll still be able to lift heavy as you work on different muscle groups and each muscle group is hit at least twice/week.
Example Routine
- Day 1 – Chest & Back
- Day 2 – Legs & Abs (Quads & Glutes)
- Day 3 – Shoulders & Arms (Biceps & Triceps)
- Day 4 – Rest
- Repeat
Sample Opposing Body Split Workout:
Chest & Back:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Bench Press + Rows | 3 | 8-10 | 2 min |
Incline Dumbbell Press + Pull ups (Assisted) | 3 | 8-10 | 2 min |
Dumbbell Flyes + Face Pulls | 3 | 12-15 | 2 min |
Legs & Abs:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Squats + Romanian Deadlifts | 3 | 8-10 | 2 min |
Leg Press + Leg Curl | 3 | 8-10 | 2 min |
Calf Raise + Leg Raise | 3 | 12-15 | 2 min |
Shoulders & Arms:
Exercise | Sets | Reps (per Set) | Rest (after one Set) |
Shoulder Press + Barbell Curl | 3 | 8-10 | 2 min |
Lateral Raise + Tricep Pushdowns | 3 | 12-15 | 2 min |
Hammer Curls + Lying Triceps Extension | 3 | 12-15 | 2 min |
NOTE: These are example workout routines. Consult with your Trainer before applying them.
Pros
- Can do 4-5 exercises/muscle groups through supersets
- More Sets and Reps per body part you’re targeting/session
Cons
- Advanced Training Method, requires more planning and effort
The Opposing Muscle group workout split is better suited for intermediates and advanced trainees but not beginners as this routine requires you to have some training experience under your belt.
Which Workout Split is Best for You?
In order to pick the best workout split for yourself, you need to ask yourself the following questions:
Q) Are you a beginner with little to no strength training?
Do a Full Body Routine as it’s the best way to develop overall balance, body awareness, and fitness.
Better Foundation for the main exercises (Squat, Deadlift, Press).
Q) How many days/week do you want to spend at the gym?
If little as possible (2 or 3 days a week) – Full Body, If you are busy, a 6 day split is not for you.
If your schedule allows for 4-6 sessions / week, we recommend going for Body part Split training routines.
Q) What is your Training Experience?
A beginner should keep workouts lighter and shorter to avoid overstressing muscles. Simply starting off with body part splits and isolation work before building a baseline strength with Full body work won’t benefit you.
An experienced lifter needs more stimulus for desired effect (law of diminishing returns).
You have some training but see lagging muscle groups and want to improve? – Split Training.
Q) How long does it take you to Recover?
Recovery is based not only on how your muscles feel, but also your stress levels, the nervous system, sleep quality, and nutrition.
For a Full Body workout, keep no. of workout sessions 2-3 days/week for better recovery.
This will help you to have more intense sessions.
If you tend to be sore for 3-4 days at a time do Split Training as there is a better recovery window to re-target the muscles.
Q) What is your Goal? / What do you want to accomplish?
If you are aiming for a Bodybuilding style of training for better proportionate and fuller muscles then Split Training is effective to target and shape muscles to build a specific physique.
If you want to Burn fat, increase cardiovascular conditioning and have a busy work-life – Go for a Full Body Routine.
If you want to be a competitive lifter and compete in Powerlifting? – Push Pull Legs
Q) What are your weaknesses?
An underdeveloped mid-section? More focus on aesthetics than strength? – Split Training.
Lack of general physical preparedness – Full Body Training
Sources:
https://barbend.com/workout-splits/
https://greatist.com/fitness/what-is-split-training#4
https://www.t-nation.com/training/the-8-most-effective-training-splits/
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