6 of the Best Workout Splits for Muscle Gain

6 of the Best Workout Splits for Muscle Gain

If you’re trying to build muscle, wandering into the gym without a plan isn’t going to cut it. The secret? Workout splits. They’re basically your roadmap to smarter training, giving your muscles the attention they need to grow.

At My Fit Foods, we know progress comes from consistency and strategy, whether you’re lifting heavy or just starting your fitness journey. That’s why in this guide, we’re breaking down why building muscle matters, how workout splits work, and the best ones to try. 

So, if you’re ready to train like a pro — keep reading. 

Why Should You Focus on Muscle Gain?

Building muscle comes with many benefits, and it’s not just about hitting the gym. A little extra muscle can boost your metabolism, making it easier to burn calories all day long. It also makes everyday stuff — like carrying groceries or chasing after kids — feel way easier.

Muscle is good for your overall health, too. It protects your joints, strengthens your bones, and helps keep your body strong as you get older. Plus, it can help balance out fat distribution, so you feel more confident and comfortable in your own skin.

Needless to say, if you’re looking to feel stronger, healthier, and just all-around better, focusing on muscle gain is a solid move. 

What Are Workout Splits, and Why Do They Matter?

We get it — the fitness world is full of buzzwords and trends, and not all of them live up to the hype. But workout splits? They’re a tried-and-true method for organizing your workouts and seeing real progress.

Here’s the deal: workout splits divide your training days by muscle groups. Instead of working your entire body in one session, you focus on specific areas each day. 

For example, one day might target your chest and triceps, while another focuses on your legs. This approach helps you train more effectively and gives your muscles the recovery time they need to grow stronger.

But that’s not all — some other reasons to give workout splits a go include:

  • Variety in your routine: By rotating muscle groups, you keep things fresh and avoid getting bored with the same workouts.
  • More time for technique: Focusing on fewer muscles per session lets you fine-tune your form and avoid sloppy reps.
  • Better use of your time: Splits allow you to train smarter, making the most of your gym sessions without overcomplicating your schedule.
  • Customization: You can tailor a split to fit your goals, experience level, and available time.

Simply put, workout splits are all about structure, efficiency, and making your workouts work for you. 

What Are the Best Workout Splits for Muscle Gain?

You’ve now got the scoop on why muscle gain matters and how workout splits work, so let’s get into it. Whether you’re hitting the gym three days a week or grinding through six, there’s a split for you. 

Here are six popular options to help you crush your muscle-building goals.

1. The Classic Bro Split

First up, the legendary Bro Split. This one’s a gym classic where you dedicate each day of the week to blasting a different muscle group. You start your week with a chest day, then move onto back, legs, shoulders, and finally, arms and abs. 

It’s simple: Monday through Friday, one muscle group per day, and you give it everything you’ve got. This way, each muscle gets a whole week to recover before you hit it hard again.

2. Push/Pull/Legs Split

Next, we have the Push/Pull/Legs Split. This one breaks down beautifully if you’re into keeping things straightforward. On push days, you target all the pushing muscles—your chest, shoulders, and triceps. Pull days are all about the back and biceps. And leg days? Well, they’re exactly what they sound like. 

You can run this split over three days for a chill vibe or crank it up to six days if you’re feeling ambitious, doubling up each cycle for maximum muscle engagement.

3. Upper/Lower Split

Then there’s the Upper/Lower Split, perfect if you’re aiming to hit the gym four times a week. You divide your workouts into two upper body days and two lower body days. It’s all about balance — work your chest, back, shoulders, and arms on upper days, and then switch to legs and core for lower days. 

This split is great for getting in solid, comprehensive workouts without having to live at the gym.

4. Full-Body Split

If you're pressed for time or can only make it to the gym a few days a week, the Full-Body Split is your best bet. This plan has you working out your entire body each session, typically three times a week. Think of it as the efficient, no-muscle-left-behind approach. 

You’ll do a mix of squats, deadlifts, bench presses, and rows in each workout, hitting all the major muscle groups. It’s perfect for keeping things balanced and ensuring you’re getting the most bang for your gym time.

5. PHUL (Power Hypertrophy Upper Lower) Split

Ready to level up? The PHUL split combines power and hypertrophy into one solid routine, which is ideal for those who want to see both strength and size gains. 

You spend two days focusing on power (one upper, one lower), using heavier weights and lower reps, and then two days on hypertrophy (also split between upper and lower), where you’ll increase the reps and decrease the weight. It’s a fantastic way to shock your muscles into growing and keep every workout challenging and interesting.

6. 5/3/1 Split

Last but definitely not least, the 5/3/1 Split is for those who love a plan with a clear structure. Created by strength coach Jim Wendler, this program focuses on gradually increasing the weight of your core lifts — squat, bench press, deadlift, and overhead press — over a four-week cycle. 

Each week, you aim to hit specific rep and weight goals based on a percentage of your max, making it super measurable and straightforward. This split is excellent if you’re into tracking progress and pushing your limits in a disciplined way.

Tips To Support Your Muscle Gains

Knowing about workout splits is just one piece of the muscle-building pie. To really maximize your gains and see the progress you’re after, consider these tips:

Grab a Workout Buddy

Hitting the gym can be way more fun and effective with a workout partner. Not only do they make the time fly by, but they also keep you accountable and push you to lift more than you might solo. 

Whether it’s a friend who cheers you on or a competitive pal who challenges you, having someone else there can seriously up your game. Plus, it’s a great way to make sure you’re not cutting corners on those last few reps!

Fuel Your Body With the Right Nutrition

Your muscles can’t grow on empty calories. They need the right fuel — think lean proteins, complex carbs, and healthy fats — to repair, recover, and rebuild. The right nutrition doesn’t just help you recover faster; it also ensures you have the energy to crush your next workout.

But let’s face it, meal prep isn’t everyone’s thing. That’s where My Fit Foods comes in. 

We make it ridiculously easy to stay on track with fresh, balanced meals like the Shredded BBQ Beef or the Chicken Street Tacos. With us, you’re not just eating; you’re fueling your body like a pro without all the kitchen chaos. What’s not to love?

Stay Hydrated

Water is your gym sidekick you didn’t know you needed. Staying hydrated helps your muscles function properly and keeps you feeling strong and energized. Sip water throughout the day, especially before, during, and after workouts.

Bonus tip: If plain water feels boring, try adding a squeeze of lemon or a pinch of electrolyte powder.

Recovery Is Non-Negotiable

You don’t grow while you’re lifting — you grow while you’re resting. Sleep is when your body does its best repair work, so aim for seven to nine hours a night. And don’t underestimate active recovery. Light stretching, yoga, or even a casual walk can help keep your muscles loose and ready for action.

Supplement Smarter

Supplements can take your progress up a notch, but they’re not magic pills. Focus on essentials like protein (hello, Grass-Fed Whey), creatine for strength, and omega-3s for supporting your muscles and overall wellness. Just be sure to listen to your body — especially if you’re new to supplements like creatine. If something feels off, it might be time to adjust your intake.

The Bottom Line

When it comes to building muscle, the right workout split is your not-so-secret weapon. Whether you’re all about the Bro Split, crushing it with Push/Pull/Legs, or going all-in with PHUL, the key is finding what works best for you and sticking to it. 

Of course, gains don’t happen just in the gym — it’s a full-circle effort that includes fueling your body, staying consistent, and recovering like a champ.

At My Fit Foods, we’re here to make one piece of the puzzle easy: nutrition. With fresh, balanced meals ready to go, you can focus on the grind without stressing over meal prep. Let’s fuel those muscles and crush those goals — one rep (and bite) at a time.

Sources:

Maintain Your Muscle | NIH News in Health

What is a workout split? (Fit&Well) | ACE

5/3/1 Workout Explained: How to Use the 5/3/1 Method | MasterClass

The importance of recovery | College of Health and Human Sciences

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