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

Summary

In this video, the effectiveness of seven popular workout splits for muscle growth is analyzed, with a focus on hypertrophy scores and time efficiency. The Full Body 3-Day Split is deemed the best for beginners, while the 5-Day Full Body Split scores highest for muscle growth. The Upper/Lower 4-Day Split offers a good balance between volume and frequency, and the 6-Day Push/Pull/Leg Split is time-consuming but effective. The Bro Split, while offering high volume, is less effective due to low frequency. The 4-Day Upper/Lower Split stands out for delivering great gains with less time spent in the gym.

Takeaways

• 😀 The best workout splits for muscle growth balance two key factors: frequency and volume.
• 😀 A **3-day full body split** trains every muscle three times a week, offering a frequency boost, especially for beginners.
• 😀 **Training frequency** alone doesn’t guarantee muscle growth; volume is a bigger driver, as shown by research.
• 😀 The **upper-lower split (4 days)** allows for more volume per muscle group, which leads to better hypertrophy compared to lower-frequency splits.
• 😀 The **upper-lower push-pull-leg split (5 days)** strikes a balance between volume and frequency, making it ideal for intermediate lifters.
• 😀 A **5-day bro split** dedicates a full workout to each muscle but only trains each muscle once per week, limiting overall growth potential.
• 😀 The **5-day full body split** maximizes muscle frequency, with each muscle being trained five times a week, which can lead to significant growth for advanced lifters.
• 😀 The **6-day push-pull-leg split** offers high volume but is time-intensive and can lead to overtraining for some individuals.
• 😀 **Time efficiency** is crucial: the **4-day upper-lower split** delivers 85% of the gains of a 5-day full-body split, but with 30% less time spent in the gym.
• 😀 The **5-day full-body split** is the most effective for hypertrophy, but the **4-day upper-lower split** offers a more time-efficient option for most people.

Q & A

What is the hypertrophy score and how is it calculated?

The hypertrophy score is a measure of how effective a workout split is for building muscle. It is calculated based on two key factors: frequency (how often each muscle is trained per week) and volume (the number of sets each muscle is worked with). The score was developed with the help of PhD researcher Eric Trexler and uses the latest research to predict muscle growth outcomes.

Which workout split performed the best for muscle growth?

The 5-day full body split scored the highest in terms of muscle growth, with a hypertrophy score of 10.0. This split trains each muscle five times a week with relatively low volume per muscle per session, which led to superior results, especially for advanced lifters.

Why does the 5-day full body workout split score higher than others?

The 5-day full body workout split is highly effective because it increases muscle frequency, meaning each muscle is stimulated multiple times a week, promoting better growth. Research has shown that higher frequency, especially for advanced lifters, results in more muscle growth compared to lower-frequency splits.

What are the drawbacks of the 5-day full body workout split?

The main drawback of the 5-day full body split is the time commitment. It requires five days in the gym, which might not be ideal for people with busy schedules. Despite its high hypertrophy score, the time efficiency is lower compared to other splits.

How does the 4-day upper/lower split compare to the 5-day splits in terms of time efficiency?

The 4-day upper/lower split is more time-efficient than the 5-day splits. It provides a good balance of frequency and volume, with only four days of training per week. It offers nearly 85% of the muscle-building benefits of the best split but requires 30% less time in the gym each week.

What is the role of volume in muscle growth?

Volume plays a significant role in muscle growth. Research has shown that higher volumes (more sets per muscle group) lead to greater muscle growth. While frequency does contribute, the volume per workout is often the most important factor in driving muscle hypertrophy.

Why is frequency important in workout splits?

Frequency, or how often a muscle is trained each week, helps maintain muscle protein synthesis throughout the week, leading to more frequent muscle growth signals. Although volume has a greater impact on growth, increasing frequency can still offer small boosts in muscle development, especially for beginners.

What is a Bro split, and how does it compare to other routines?

A Bro split involves dedicating an entire workout to a single muscle group each day (e.g., chest day, back day). While it allows for high volume per muscle group, it only trains each muscle once a week, which may not be optimal for muscle growth. The Bro split scored lower than more frequent routines like the 5-day full body split, which provides better overall muscle stimulation.

Can beginners benefit from a full-body workout split?

Yes, beginners can benefit from a full-body workout split. It allows them to train each muscle multiple times per week, which can boost strength and provide solid muscle-building results. It’s particularly beneficial for beginners who should focus on mastering key lifts before progressing to higher volumes.

What are the time considerations for the 6-day Push/Pull/Leg split?

The 6-day Push/Pull/Leg split involves training each muscle group twice per week. While it allows for high volume and greater muscle engagement, it requires a significant time commitment, making it less time-efficient compared to splits with fewer days in the gym, like the 4-day upper/lower split.