If you’re new to the gym, everyone’s always asking “what’s the best workout split”
A workout split is simply how you organize your training throughout the week. Choosing the right split can help you build muscle faster, recover properly, and stay consistent in the gym.
In this guide, we’ll break down the best workout splits for beginners and help you decide which one is right for your goals.
Full Body Split
A full body split means training your entire body each workout.
Example:
- Monday- full body
- Wednesday- full body
- Friday- full body
Best For:
- Begginers
- Busy schedules
Pros:
- High frequency for targeted muscle
- Great for learning exercises
- Efficient use of time
Cons:
- Longer workouts
- Tiring
Upper/Lower Split
An upper/lower split separates upper body and lower body training days.
Example:
- Monday- upper body
- Tuesday- lower Boyd
- Thursday – upper body
- Friday – lower body
Best For:
- Intermediate beginners
- 4-day gym schedule
Pros:
- Balanced recovery
- Great for strength and hypertrophy
- Easy to follow
Cons:
- Limited with no flexibility
Push Pull Legs PPL
Push Pull Legs is one of the most popular workout splits for muscle growth.
It breaks training into:
- Push= chest, shoulder, triceps
- Pull= back, biceps
- Legs= quads, hamstrings, calves
Example:
- Monday- push
- Tuesday- pull
- Wednesday- legs
- Thursday- rest
- Friday- repeat
Best For:
- Intermediate lifters
- 5-6 day training schedule
Pros:
- High training volume
- Great muscle-building split
- Allows focus on specific muscle groups
Cons:
- Hard to recover if overdone
Bro Split
A bro split trains one major muscle group per day.
Examples:
- Monday- chest
- Tuesday- back
- Wednesday- legs
- Thursday- shoulders
- Friday- arms
Best For:
- Bodybuilding-focused lifter
Pros:
- Good for beginners
Cons:
- Disliked in the gym community
Arnold Split
The Arnold Split is a classic bodybuilding workout routine made famous by Arnold Schwarzenegger.
It focuses on training muscle groups together twice per week for maximum muscle-building volume.
Example:
- Monday- chest & back
- Tuesday- shoulders & arms
- Wednesday- legs
- Thursday- chest & back
- Friday- shoulders & arms
- Saturday- legs
- Sunday- rest
Best For:
- Advanced lifters
- Bodybuilding-focused training
Pros:
- High training frequency
- Great for muscle hypertrophy
- Intense volume
Cons:
- Requires a lot of recovery
- Not for beginners
- Time consuming
Final Thoughts
The best workout split is the one you can stay consistent with.
Choose a plan that fits:
- Your schedule
- Recover ability
- Experience level
- Goals
Consistency matters more than having a “perfect” split.