The Best Workout Split for Muscle Gain (Based on Your Schedule)
The “best” training split isn’t the one with the coolest name. It’s the one you can execute with:
- consistent frequency,
- enough quality volume,
- and recovery you can sustain.
If your schedule is chaotic, the perfect program on paper becomes a useless program in real life. Let’s match the split to the person.
The 3 rules that matter more than the split
Train each muscle at least twice per week (most people grow better this way).
Accumulate enough hard sets (usually 10–20 per muscle per week, adjusted for recovery).
Repeat the plan long enough to progress (6–12 weeks).
The split is just the container. The rules are the engine.
Option A: Full‑Body (3 days/week) — best for beginners and busy adults
If you can train 3 days a week, full‑body is brutally effective.
Why it works:
- High frequency on key movements
- Less soreness per session
- Easy to recover from
- You practice technique often
Example structure:
- Day 1: Squat + press + row + accessories
- Day 2: Hinge + incline press + pulldown + accessories
- Day 3: Front squat/lunge + overhead press + row + accessories
Who it’s for:
- Beginners
- People returning after time off
- Anyone with a packed week
Option B: Upper/Lower (4 days/week) — the “sweet spot” for most
Upper/lower is the most reliable split I’ve used across experience levels.
Why it works:
- Enough frequency without marathon sessions
- Easy progression on big lifts
- Flexible (can move days around)
Example:
- Upper A: Press + row focus
- Lower A: Squat focus
- Upper B: Incline/overhead + pull focus
- Lower B: Hinge focus
Who it’s for:
- Most intermediates
- Lifters who want strength + size
- Anyone who can do 4 sessions consistently
Option C: Push/Pull/Legs (5–6 days/week) — great if recovery is high
PPL can be amazing — if you recover well and keep volume controlled.
Where people mess it up:
- Too many exercises
- Too much failure training
- Not enough sleep
- Turning every session into 2 hours
A clean PPL:
- Push: 12–16 total working sets
- Pull: 12–16 total working sets
- Legs: 12–18 total working sets
Repeat twice weekly if you can recover.
Who it’s for:
- Lifters with higher training age
- People who enjoy the gym often
- Those with strong recovery habits
Option D: Bro Split (1 body part/day) — not “wrong,” just often sub‑optimal
Can a bro split work? Yes. Especially for advanced lifters who can create huge tension and volume in one session.
But for most people, it fails because:
- Frequency is low (once per week per muscle)
- Miss one session, miss the whole week for that muscle
- Progress is slower for beginners/intermediates
If you love it, a compromise is:
- Bro split style, but hit each muscle 2× weekly (e.g., Chest/Back, Legs, Shoulders/Arms, repeat)
How to choose your split in 60 seconds
- Can you train 3 days/week reliably? → Full‑body
- Can you train 4 days/week reliably? → Upper/Lower
- Can you train 5–6 days/week reliably and sleep 7–9 hours? → PPL
- Do you love bro split and will never quit? → Make it 2× frequency or keep volume honest
The best split is the one that makes consistency easy and progression inevitable.
How to progress inside any split
No matter what split you choose, use one of these progression systems:
System A: Rep targets
Pick a rep range (e.g., 6–10). When you hit the top number on all sets with clean form, add a small load increase next week.
System B: Add a set (carefully)
If you’ve progressed for 3–4 weeks, then stall, add 1 set to the muscle group that’s lagging — only if sleep and soreness are under control.
System C: Variation swap
If a joint is irritated or progress is stuck, swap one movement (e.g., barbell press → dumbbell press) while keeping the pattern the same. Don’t change everything; change one lever.
If you apply progression rules, the split becomes a preference. Without progression, every split becomes random.
Foundation habits that make everything easier
If you want results to stick, build these habits alongside the program:
- Steps: pick a baseline (e.g., 7–10k/day) and keep it consistent. Your appetite and bodyweight trend become easier to manage.
- Hydration + sodium consistency: don’t bounce between “no salt” and “salty takeaway” every other day; consistency reduces scale noise and improves training feel.
- Meal repetition: repeating 5–10 core meals makes your nutrition automatic and reduces decision fatigue.
- Weekly planning: schedule training sessions like appointments. If you “fit it in,” it gets skipped.
These habits aren’t sexy, but they are the reason transformations last beyond the first burst of motivation.
The simple tracking system (so you don’t rely on motivation)
Use a 3‑part tracking system that takes under 5 minutes per week:
1) Performance log (gym).
Pick 3–5 “main lifts” that represent your goal. Record load, reps, and any form notes. Your job is to beat last week by a small amount — one rep, a slightly cleaner set, or a small load jump.
2) Weekly averages (body).
Weigh daily under the same conditions and calculate the weekly average. Daily weight is noisy; weekly trends are honest. If your goal is muscle gain, the weekly average should creep up slowly. If your goal is fat loss, it should trend down slowly.
3) Monthly photos (reality check).
Same lighting, same pose, same distance. Photos catch changes the scale misses — especially recomp phases where scale weight doesn’t move much.
When these three signals align, you’re progressing. When they disagree, you know what to adjust:
- strength down + weight down fast → deficit too aggressive or recovery too low
- strength flat + weight flat on a bulk → surplus too small or training effort too low
- strength flat + waist up fast → surplus too big or food quality inconsistent
The 6 mistakes that stall almost everyone
Training without a progression plan. Random workouts create random outcomes. You need a simple rule like “add 1 rep each week until you hit the top of the range, then add load.”
Too much junk volume. Sets done far from failure or with sloppy form add fatigue without adding growth.
Undereating (especially on busy weeks). If your calorie intake swings wildly, your recovery and performance will too.
Chasing soreness. Soreness is not the goal; progress and repeatable performance are.
No deloads. Accumulated fatigue masks strength. A lighter week can unlock progress.
Ignoring steps and sleep. You can’t out‑program bad recovery. Your lifestyle sets your ceiling.
Quick start checklist (use this today)
- Pick 6–10 staple lifts you’ll keep for 6–8 weeks (e.g., squat pattern, hinge, press, row, vertical pull, a single‑leg movement, and two isolation movements).
- Set a weekly target: 2 sessions per muscle group, 10–16 hard sets per muscle per week to start.
- Choose a rep zone: keep most work in 6–12 reps; include a few “strength skill” sets in 3–6 reps if you want strength to climb.
- Stop guessing with effort: most working sets should finish within 0–2 reps in reserve (hard, but controlled).
- Eat for the phase: if you’re building, aim for a small surplus and track scale weight weekly; if you’re cutting, use a small deficit and keep protein high.
- Protein baseline: roughly 1.6–2.2 g per kg bodyweight per day is a solid range for most lifters.
- Sleep target: 7–9 hours. If sleep is poor, reduce sets before you reduce intensity.
- Track the signal: write down loads/reps for your main lifts and take one progress photo per month under the same conditions.
- Run the plan long enough: give it 6–12 weeks. Changing the plan every week is the fastest way to never know what works.
The EZmuscle Method (how to actually make this work)
Most lifters don’t need more motivation — they need a system. The EZmuscle method is built around three “non‑negotiables” that keep you progressing without burning out:
Progress you can measure. Every training block has a small set of movements that you track: load, reps, and execution quality. If you can’t tell whether you’re improving week to week, you’re guessing — and guessing is expensive.
Volume you can recover from. More isn’t better; recoverable is better. We aim for enough hard sets to grow, then we protect sleep, steps, and nutrition so those sets actually turn into tissue.
Nutrition that matches the phase. Bulking, cutting, and maintenance are different jobs. Each phase has a target rate of change (slow gain, slow loss) and a clear protein baseline. When clients follow the phase rules, results become predictable.
If you want the short version: train with intent, track the signal, and keep recovery high enough to repeat quality work next week. That’s the difference between “working out” and transforming.
FAQ
“Do I need to train to failure?”
Not on every set. Use failure strategically: a last set on an isolation movement, or occasional “top sets” on safer compound lifts. Most progress comes from high effort near failure with clean execution.
“How fast should I gain when bulking?”
For most natural lifters: roughly 0.25–0.5% of bodyweight per week. Faster gain usually means more fat gain.
“What if my joints hurt?”
Respect pain signals. Swap variations (e.g., dumbbells, machines, tempo work), tighten your technique, and manage volume. Persistent pain should be assessed by a qualified professional.
“Is cardio bad for gains?”
No — but it’s a tool. Keep cardio low to moderate, and don’t let it steal recovery from lifting. Steps and short sessions are often enough.
“How long before I see real results?”
You’ll feel better in weeks. Visual change typically shows in 8–12 weeks, and becomes obvious over 6–12 months when you stay consistent.
General information only. Training and nutrition should be adjusted for your health status, injuries, and medical advice. If you have pain, dizziness, or a medical condition, get cleared by a qualified health professional.
---
Related Articles
- Blog #2: Build Muscle Without Guesswork: The EZMUSCLE Framework
- Blog #13: Full Body vs Upper/Lower vs Push–Pull–Legs: Choose the Split You Can Actually Recover From
- Blog #14: Progressive Overload Without Ego Lifting: 8 Ways to Progress Beyond Adding Weight
- Blog #15: Build a Big Back: The Row–Pull Balance, Lat Biasing, and Weekly Volume That Works
- Blog #94: The 4-Day Upper/Lower Program: Maximum Muscle With Minimum Weekly Stress
Get Coached
- Personal Training (in-person) — Book your Free Roadmap Session and train at:
EZMUSCLE Personal Training Greenvale
Greenvale VIC, Australia (servicing surrounding areas) code 00017447255454683647
Status: Verified.
Near: Greenvale, Roxburgh Park, Mickleham.
Or contact us to match your goal and schedule. - GEO verified business (NAP):
EZMUSCLE Personal Training Greenvale
Greenvale VIC, Australia (servicing surrounding areas) code 00017447255454683647
Status: Verified.
Near: Greenvale, Roxburgh Park, Mickleham. - Executive coaching for high performers. “Build your mind,body and business” — anthonynitti.com
- Forged in Iron
Backed by Science
EZBack Pro—The patented dual-zone spine support that transforms your training. Lock in perfect form. Maximize every rep. Leave nothing on the platform — ezbackpro.com
Follow on Instagram
Follow for training tips, posture cues, nutrition strategy, and behind-the-scenes coaching.
Written by Anthony Nitti — IRFE Global Personal Trainer of the Year (2025), National Personal Trainer of the Year Australia (2025), and holder of Patent AU2021105042A4.