The BEST Workout Split To Build Muscle

What is the best workout split to build muscle as effectively as possible? Is there any specific training split that will produce the best muscle building results? The truth is that it's not as important as most people think. When it comes to muscle growth, the most important factor by far is that you're training with sufficient intensity and achieving progressive overload across enough total training volume for the week as a whole. As long as you're doing that, a wide variety of bodybuilding routines such as full body, upper/lower, legs/push/pull or a body part split (AKA "bro split") are all effective for hypertrophy. When it comes to the "best muscle building workout" in terms of weekly split, it largely is an issue of personal preference.

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[theoriginalbreadcrumb]

Chest 7 days a week and arms 7 days a week seem to be the most optimal way to train.

[spectrum]

Train nothing but chest and back and it’ll maybe feel like she’s hugging you again

[xjet]

All I know is that after 3 sets of 5 reps of oxygen curls, I need a month to recover 😃

[clickbaitcabaret]

I hit chest & back one day, legs the next, shoulders & arms the next, then two days of low impact cardio then back to lifting. I'm an older lifter. I'm more fully recovered with two days off of lifting. Low impact cardio is long, but not exhausting. So no recovery issues.

[bishopm]

A lot of people go on YouTube to look for advice as beginner lifters amd get overwhelmed with all the sciences of “perfect” routines. When it’s the simplest of advice: just fucking lift, eat, and sleep

[NotAVeryGoodSkater]

Athletes split is what's worked best for me and it follows the same concept. Push, pull, legs, repeat, and Sunday is rest. This is a highly recommended split because it targets movement instead of specific muscles. The down side is it takes me a minimum of an hour in the gym every day not including conditioning and cardio (Abs are done on leg days). But with a do day rest for every movement group it works really well and is what made me gain 25 pounds in only 5 months.

[theItalianshamrock]

Bi's and tri's everyday....best workout split

[Muzzaa]

I do back&bi's rear&side delts, legs&ABS then chest&triceps&front delts. Cardio or rest on 4th day

[salakiadam]

Definetly agreed, I noticed most beginners focus way too much on splits, they think its hugely important but its only a small part of the big picture

[jimmyleparrain]

Since I noticed Sean's background music in a porno a few days ago I can't unhear it

[MultiDatura]

The best workout for You change over time.

[vegetasfitnesschannel]

I really am a fan of total body workouts these days, way more time efficient

[Jarl_Balscruff]

I've seen some great success with a simple push-pull-legs split, let's me get 6 good sessions a week. Definitely not for everyone, but I like it.

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

Agree with @caylept that there's no such thing as one definitive "best" workout split.

The most important factor by far is that you're training with sufficient effort on your sets and progressively overloading your lifts across enough total weekly volume.

Performing around 10-20 weekly sets per muscle group at around 1-2 reps short of failure will work well for most people. (This is a highly nuanced subject though so just treat that as a very rough approximate ballpark figure)

As long as you're doing that and reasonably spacing your sessions out so that each muscle is being given sufficient recovery time, the precise weekly layout you use largely comes down to preference.

Full body, upper/lower, push/pull, legs/push/pull or a body part split are all acceptable choices.

[bigali]

I do the Arnold split. Chest/back, arms, back/shoulders, legs/abs. Yes it’s only once a week for each muscle group but on those days I get to focus SO much and really destroy them and let them recover over the week. So far this has been my favorite and best split :)

[Jezl_]

I personally do a Chest + Front/Side Delt + Tricep / Legs / Back + Rear Delt + Bicep split twice a week and use sunday as my rest day. This schedule works quite optimal to my opinion.

[Ethereal]

My workout routine with 48 hour rest between each variation and 1 rest day per week:
Day 1: Back/biceps
Day 2: Chest/Shoulders/Triceps
Day 3: Legs/Abs
Then repeat

[thijs]

I'm doing full body every other day as of the last few months. Works best for me.

[xenobell]

im now doing
Chest +tris
back +bis
legs+shoulders
and do that twice a week