5 of The Most Effective Training Splits for Muscle and Strength - Online Personal Trainer & Diet and Nutrition Coaching (2024)

FAQs

What is the most effective workout split for muscle? ›

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

If you are working on weight loss and strength training, you should divide your days accordingly and plan the best five-day workout for weight loss and strength training. For example, you can use three days for cardio, two days for strength training, and two days for rest.

A split with more lower body training and full body training can burn more calories and lead to more fat loss than a bicep/tricep day. Lower body training days and full body training days should be emphasized in your training if your primary goal is to lose fat.

It consists of performing 3 different exercises, in varying rep ranges, with little to no rest between exercises. Essentially, you start with a heavy set of 5 on one exercise, then move to a heavy set of 10 on the 2nd exercise, and then finish with a “pump set” of 20 on the 3rd exercise.

If you're looking to build muscle mass and increase overall strength, the 5-day split may be an excellent choice. This workout routine allows you to focus on specific muscle groups each day, increasing the intensity and volume of your workouts, which can lead to greater muscle growth.

Five-Day Split Program 2: Two On, One Off

Rest days are inserted every third day, though you'll still hit every body part over the course of seven days. This arrangement necessarily requires occasional weekend training days, and rest days will precede every major muscle group at least once every two weeks.

This is the 5-day split we use in our Intermediate Hypertrophy Program. It's an upper/lower/upper/lower/upper split, giving it somewhat of an upper-body emphasis. It's perfect for gaining muscle size and strength. It's one of my favourite ways to train.

The big lifts: The 5/3/1 method uses the squat, deadlift, bench press and overhead press barbell moves. Weekly programme: 4 sessions a week, each session focussing on one of the lifts. Reps and sets: You'll be completing 3 sets of varying reps of 5, 3 and 1 for the chosen exercise over the 4 weeks.

The Upper/Lower Training Split

As the name suggests, this split involves training your upper body one day, then your lower body the next. You could train 2x per week or 4x per week in this manner.

What is the best nutrition split? ›

As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.

We already know that it's best to prioritize strength workouts to be able to gain muscle and lose fat. The most effective way to do both is to anchor those workouts with big, multi-joint movements, such as squats, deadlifts, and presses. "Compound lift movements incorporate ton of muscles.

As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout. You'll only do these workouts 3 times a week, as the rest days in between workouts are crucial to encouraging muscle growth.

To start your day with energy, try my 5-5-5-30 morning routine: • 5 push-ups • 5 squats • 5 lunges • 30-second plank Do it right when you get out of bed. It'll jumpstart your metabolism and give you a natural energy boost. I've been doing this since college—it works.

“The main benefit of this model, and why everyone is talking about it, is that it's such a well-rounded approach. The ranges come with different effects—in the set of six, you're lifting a heavier weight, bringing strength. The set of 12 brings muscle building, the set of 25 creates endurance and helps fat loss.”

When used in the context of progressively overloading the body through increasing total volume and the intensity (e.g., the weight lifted) over time, Bro Splits can provide enough stimulus to promote growth.

Hence, the Arnold Split is best suited for intermediate-to-advanced bodybuilders that want to focus more on hypertrophy than strength. Athletes, powerlifters, and beginner gym-goers will probably fare better following a Push-Pull-Legs training split, which we've outlined in our Guide to Push-Pull-Legs Workout Routine.

4 day split advantages

Provides better behavior modification and mindset for training. More time can be spent on each bodypart for better shaping, sculpting, or strength. On the weight loss plan, the body can be trained twice per week (two upper body and two lower body workouts) for better tone and reduction.