Here we are going to cover the best workout split routines based on various factors so you can smash your goals in the best and fastest possible ways. It is important to understand what you are aiming for and how to achieve it. At least, as long as you want to build muscle and strength, shed fat, and increase your endurance.
So, if you head to the gym, you need to know the best workout split in mind. If you just go to the first machine you see and start pushing out crazy reps, you can’t maximize your gains.
But, what is a bro split? What is the best workout split?
The best workout split divides up your workouts across the week in a pre planned way. You could split it by body region, specific body part, movement, or even by lift. Lots of bodybuilders and gym goers formulate their own bro split, optimizing the results through the focused approach in the gym.
That’s why, instead of wishing for huge gains or fat loss while you don’t know how to work, you need to follow an already tried and tested push pull legs routine, for example, that can set you on the path to success. You should create the best workout split for fat loss or muscle growth based on the amount of reps and sets too, with proper weights for maintaining proper form.
Also, you should keep various things in mind, such as:
- Training levels
- Body and fitness goals
- Rest time (recovery needs)
- Weak spots
- Age and gender
- How much time you can dedicate to your workouts
Why Is A Bro Split Important?
Creating the best workout split is crucial for working towards something specific. When you step into the gym, it shouldn’t be a guesswork. It is a carefully planned strategy. Similar to your goals. As long as you do not have a defined goal in your mind, you’re unlikely to get anywhere. But if you have a certain goal, you can have a certain plan, and by staying on track, you’ll get there. Also, creating a bro split is creating a plan, which also helps you stay on track, unlike when you do not have a plan, thus there’s no track to stay on. There’s no need to take our word for it – there are lots of pros stressing the importance of finding the best workout split to build muscle.
You need to work out the optimal recovery time, time to work out, the type of movements, diet types, and so on. It is a whole journey with almost endless possibilities. While you should find your own best, there are proven bro splits that help you find your own best. The most important part is – once you find what works best for you, the best workout split to build muscle will result in maximum gains!
What’s The Best Workout Split For You?
So, you should keep in mind what you are trying to achieve. Be sure you know what your goals are so you can create a bro split plan that works for you and your specific goals. Pay attention to the amount of time you can dedicate too. If you can’t dedicate 5 days a week to the gym, you need to switch to a workout plan that is suitable for your schedule, for example.
Also, consider your weaknesses such as: are you overweight or lack muscles? Maybe you need more endurance? Or do you have an underlying health condition? It’s all important.
Lastly, once you start, consider your starting ability too. You can’t and you should not attempt a similar workout to a pro bodybuilder. You need to keep your workouts a little lighter at first. Pushing your muscles further is a slow and gradual process.
Organize The Best Workout Split
You should organize your bro split based on your end goal. For example, someone who wants to improve endurance will have their workout split differently from those who focus on aesthetics. There are three main workout splits you should look into when going for bodybuilding workouts:
- Body part workout splits
- An upper/lower workout split
- The push pull legs routine split
Body Part Workout Splits
A body part workout split suggests that you train 1-3 body parts per training session, twice a week. It works best for many because it allows you to train muscles more often for muscle growth. Even research suggests that this type of bro split results in the most hypertrophy if compared to other types of training styles. They suggest that hitting a muscle twice a week will increase overall body composition and muscle thickness.
Bodybuilders (and anybody training for aesthetics) should aim for muscle development with a completely symmetrical physique appearance! So, it makes sense to pair certain muscles together. Commonly – chest and triceps, back and biceps, legs and shoulders. Talking about chest and triceps, for example, they work together during exercises like push ups and bench presses. For maximum results – you could pair them together.
For example, they pair them like Monday and Friday: legs and shoulders; Tuesday and Saturday: back and biceps; Wednesday and Sunday: legs and shoulders. Thursday – rest day. Each muscle group gets 72 hours of rest to recover. If you have a weak spot, you can add a few exercises on a less difficult training day for that specific muscle group with one extra day per week for that specific muscle part.
Pros:
- Easy to focus on two muscles per session
- Full recovery time
- Less fatigue as you do not work out multiple muscles
Cons:
- It’ll take longer to catch up on a single missed session
- Requires you to be in the gym 6 times a week
- May be harder for beginners to remain consistent
What’s The Best Workout Split On A Tight Schedule?
As said, the above type of bro split is awesome, but mostly for professionals and those who have plenty of time. If you’re tight on time and/or new to bodybuilding, you may consider the upper/lower body workout split. This workout plan focuses on gaining strength and is among the best workout splits for fat loss. It helps you get introduced to the basics, cut fat, and may save a little extra time as you go to the gym only 4 times a week, so that’s a 4 day workout split.
It involves upper body on Monday and Thursday with lower body workouts on Tuesday and Friday. Wednesday, Saturday, and Sunday – rest days. The workout split perfectly divides your time across your upper and lower body and you should be a bit more selective about the exercises you choose. During the upper body workout split, you will need to target the chest, but also the triceps, biceps, back, and shoulders. It means that you do not have 4-5 exercises for the chest alone, you only have 1-2 exercises per body part. Focus on compound movements to engage more than just one muscle. Minimize the amount of isolation movements.
Pros:
- You should go to the gym only 4 times a week
- You are still hitting each muscle twice a week
- It is easy to gradually increase the main lifts
Cons:
- May get less volume per workout
- May require spending a longer time per gym session
The Best Workout Split To Build Muscle
It can be pretty hard to find the best workout split to build muscle considering there are so many different bro split variations that you can choose from. It depends on your goals and starting abilities.
Remember tho, each comes with its own advantages. For example, you could focus on the best 5 day workout split, focusing on strength gain and building muscle mass, leading to less body part fatigue.
What Is The Best 5 Day Workout Split?
A lot of people would agree that a 5 day workout split is among the best to build muscle. Here I will share what you can do, sharing a couple of different examples that you could choose from. This way, you can decide according to your goals, ability, and schedule.
One contender for the best 5 day workout split is Monday – chest; Tuesday – back; Wednesday – shoulders; Thursday – arms; Friday – legs; Saturday and Sunday – rest days.
Pros:
- You have the whole weekend off
- The clear definition between body regions in every workout session
- Focuses on strength gains
- Maximum recovery time
- Easy to move and focus on your schedule
Cons:
- Potentially less volume per workout if you do not go hard enough
Push Pull Legs Workout Split
The push pull legs routine is considered by many pros one of the best workout splits. This is the reason why you often may hear a lot of bodybuilding using specifically this workout split. It is a type of workout split that allows each muscle group to get the rest they need while making sure that there’s still not too much time between each training session so you can reap the most benefits.
Push pull legs bro split includes:
- Pushing muscles – chest, shoulder, and triceps
- Pulling muscles – back, traps, and biceps
- Leg muscles – glutes, hamstrings, quads, and calves
Usually, beginners have 3 workout sessions per week (each once a week) and as you level up, you do 2 workout sessions per week for each routine, this means 6 workouts a week with only a rest day. It could be heavy weights for the first session of the week per muscle group, and then high volume or alternatives for the second session of the week per muscle group.
It could be: 6 days straight or have one rest day between the muscle group sessions. Such as push, pull, legs, rest, and repeat. Or push, pull, legs days x2 per week, then rest.
If you are searching for the best workout split to build muscle, the push pull legs routine is a very good option. If you go for 6 workout days a week, it allows you to make up a missed day in only 3 days. But it could be too much for beginners. Still, it could be great as it allows you to maximize muscle growth and strength gains, hitting each muscle twice a week with enough time for recovery. But if you go for only 3 workout days a week, you will make up for the missed day after too long periods.
Pros:
- Focuses on training specific muscles
- Enough recovery time
- Awesome for strength and muscle growth
Cons:Â
- You need to spend more time in the gym
- You have less room to modify the routine
Power Hypertrophy Upper Lower (PHUL) Workout Split
This workout split is oriented toward both gaining muscle and strength. Although it may not be the most popular option, it is a great option to get you started in gaining both muscle and strength in no time.
It involves 4 workout days a week. It involves: Upper Power; Lower Power; Upper Hypertrophy; and Lower Hypertrophy. 2 days focus on pure strength gaining training, while the other 2 focus on pure muscle building (hypertrophy). One of the best things about it is that you could combine it with other workout splits I’ve earlier mentioned because this one focuses on the amount of reps, sets, and weights (because that’s the biggest difference between hypertrophy vs power workouts).
Want to Get Huge?
As said, it is crucial to have a planned workout split as long as you want to hit your bodybuilding goals. Regardless if we talk about a bulking or cutting goal. But it is great to remember one tip: always have a backup plan. For example, you go to the gym to push your chest to the limit, but you find out that there’s no open bench press. Go for dumbbell presses. Can’t squat? Go for heavy lunges.
Let’s assume you can’t go to the gym for whatever reason (like your car breaks down). At least, try to follow a workout session at home, with your own body weight. Do whatever you can, even if you can’t get to the gym, it’ll still maximize your efforts.
So, what I recommend is to:
- Have your end goal in your mind
- Remember your time commitment
- Create a plan and make sure to stick to it
- Have a back up plan
If you really want to maximize the efforts you put in the gym (and in the kitchen), you also could use a helping hand. Regardless if you’re searching to build muscle fast or cut through fat, HGH.to is here to help support your body goals.
BUY BEST BODYBUILDING STEROIDS ONLINE HERE
We promise 100% quality anabolic steroids for the best prices on the market. They are sure to help your goals and we can help you determine the best ways to use them so you can remain safe too! HGH.to is your go-to place when it comes to getting huge!
