Best vs Worst Workout Splits to Build Muscle (in 2025)

What’s the best workout split for muscle growth? Worst? In this video, I’ll be ranking 7 of the most popular workout routines (from the upper lower split workout to push pull legs to bro split) to find the top performers all the way down to the ones that are wasting your time. I’ll also add a bonus factor; time efficiency, to see which split gets you the most gains in the least time.

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Together with PhD researcher Eric Trexler, we used the latest research to build a predictive growth equation focused on 2 key factors: frequency and volume. The best workout split will strike the perfect balance of both.

Let’s start with a classic, the push pull legs split. I’ll score the 3-day per week version first, which came up to a hypertrophy score of 6.7.

Next up, the 3-day full body workout split. A major advantage it offers is that training a muscle 3 times per week may boost strength gains by about 50% compared to training it once weekly—even with the same weekly volume. How much does this help muscle growth though? While the latest data suggests frequency doesn’t seem to be as important for growth, it still helps provide a small boost. Enough for it to score 8.1.

Next, the classic upper/lower split workout. Each muscle is hit just twice per week. However, this split does allow for an extra workout day, meaning you can fit in more volume — and that may be a bigger driver of growth. Because of this, the upper/lower split scores quite well with a 8.4.

Time to step things up with the 5-day workout routines. Starting with the Upper/Lower/Push/Pull/Legs split. The beauty about this hybrid routine is that it allows you to fit in more volume than the 4 day upper lower split, but doesn’t come with the big time commitment of something like a 6 day push pull legs split. It comes in with a hypertrophy score of 9.0.

Moving onto the classic 5-day bro split. One criticism of the bro-split is the idea of “junk volume”. Because you’re doing so much volume per workout for just 1 muscle, by the time you reach your 3rd or 4th exercise in your workout, your performance drops considerably. But we definitely need more research to see just how much of a difference this would make. For now, let’s see how it scores. It slides into a close second place with a score of 8.8.

Alright next up we have the 5-day full body workout routine. Now although this sounds like a bad idea, in each workout you’re only doing a few sets per muscle. Allowing you to push hard during those sets yet still recover well even if you’re training that same muscle the very next day. But what’s really interesting is this style of training may provide additional benefits for growth, especially as you get more advanced. In beginners, the muscle protein syntehsis response lasts about 48 to 72 hours. In advanced lifters, however, this shortens to just 12-24 hours. Because of this, advanced lifters may benefit from higher-frequency splits to avoid any “downtimes” where muscles aren’t being signaled to grow.

But, this is all just theoretical. The real question is does this really lead to more growth?
Well, one study published back in 2019 on trained lifters found that after 8 weeks, almost every muscle measured grew more with the full-body workout split compared to the bro-split. And as for its hypertrophy score, after crunching the numbers it scores an all-time high of 10.0, taking the top spot by a longshot.

But there’s one more split left: the 6-day push pull legs split. Although this routine trains each muscle only twice per week, you are able to fit in a ton of volume because of how many days you’re in the gym. After crunching the numbers, it comes in at a close second with a score of 9.7.

Unless you’re someone who would live, eat, and sleep in the gym if it meant more gains, you should also consider time efficiency. And I don’t just mean how many days a week you workout. There’s other factors you need to consider, like warm up sets. Full body workouts are usually longer because you have to take time warming up both your upper and lower body. It’s one of the reasons why despite the 5 day full body routine having the highest hypertrophy score, I personally still choose not to use it.

So, the real question becomes: which split offers the best gains for the least time commitment? To answer that, we calculated the weekly time investment you’d spend on each split and compared it to its hypertrophy score. We found one split that gives you 85% of the gains of the top split but with 30% less time in the gym every week. And that split is...the 4-day upper/lower split.

[JeremyEthier]

STUDIES:
EFFECT OF FREQUENCY AND VOLUME ON STRENGTH & SIZE:

MUSCLE PROTEIN SYNTHESIS RESPONSE:

5-DAY FULL-BODY WORKOUT IN WELL-TRAINED LIFTERS

[elbertlim]

Whatever you choose don't forget nutrition and rest also important 💪

[molaakk]

I've got around 14+ years of training at the age of 28 I can in my humble opinion say that changing training splits on ocassions is really helpful to get that extra boost of motivation.

Having the same split might get repetitive and desensitize you to it.

All rep ranges, rotate splits and if not then atleast have exercise rotations each month or every 3 months or so.

[arcamiloandres]

You're the best bro, the best GYM content creator. Insane Value.

[RamothMizpah]

I love videos like these. As an old guy, I would love to see some workout routines that favor a well-aged body. I’ve been in the gym since my 20s and know how to do most of these, but with a bad knee and shoulder, I can’t do them anymore. Would love to see a series on us older guys or guys with damaged joints. You can’t quite do the same anymore. I know there are some YouTube channels out there for us guys, but I think your science-based approach is by far the best! Maybe I’m just biased because I am also a scientist, but I still love quality.

[charliemarino]

Best comparison on splits I’ve seen man, thanks!

[NagiFletcher]

Thank you @JeremyEthier for the time & research you put in for this content.

[vidhubhardwaj]

THE RULE IS SIMPLE-

CONSISTENCY !!!

Nothing beats Consistency I can't emphasis on this more. Do whatever split you want consistently and change it after 6 months, but Keep doing it. Don't stop on low days, when feeling sad.

That's the simplest and yet THE hardest part.

[matobi]

Iv been doing push/pull/legs 3 days as a minimum. Then adding up to 2 full body workouts depending on my work shifts. Some weeks I’ll do 3 some I’ll do 5 workouts

[unjaded]

2 x full body with weights and 2 x calisthenics week works for me. great info as always. thx for the time and effort

[tdffrhtdffrh]

I do
1 - Push
2 - Pull
3 - Legs
4 - Rest
5 - Full Body
6 - Rest
7 - Rest

[parhamantoine]

I do a 5-day PPL MTW Rest Thursday PP FS Rest Sunday...then start with L on Monday and let it rotate...

[Khadak]

I went back to the bro split after years of high frequency routines (hitting muscle groups 2-3 times a week). My performance improved. I was able to break my deadlift PRs week to week after a long period of stagnation from high frequency training. Going into every workout after a full week of recovery allows be to push harder. Hitting chest 3x a week was really hurting my bench performance.

[manguy]

I will try an upper lower push pull full body leg bro split and let you know....

[FelipeBerio]

Recently transitioned to a 4day upper fullbody upper lower split and it has already become my favorite split to really push that weakly volume without spending so much time training

[Swolidarity]

I think the main issue I have with this list is that it’s true on paper but fatigue and exhaustion should be taken into account. A 3 full body day split is a lot more taxing than a PPL split because you’re working out your entire body each day. You’re going to get exhausted from that and probably lose the ability to push more than you actually can by the end of a full body workout due to exhaustion

[Britalex]

I am coming up to my 1 year out of the gym due to costochondritis.. I'm very sad about it.. Keep smashing it guys.. I'll hope to be back one day

[StreetWorkouTube]

Amazing! I always perform push pull legs in my routines! However all movements are bodyweight-based, natural pressure.

[AS-pug]

All this is good and interesting however don’t let it overwhelm you, trial and error for yourself and most importantly, stay consistent!! That’s absolute key.

[abdullahkarahan]

I do :

1-Legs
2- Push
3-Rest(cardio)
4-Pull
5-Rest(cardio)
6- Full Body Superset
7- Full Rest