The Best Workout Split to Build Lean Muscle Mass Fast
Walk into any gym, and you'll find individuals of all ages and backgrounds united by a common goal: building lean muscle mass. It's not just a casual observation – the numbers speak volumes. According to recent fitness industry surveys, an overwhelming 84% of gym-goers cite muscle building as their primary objective.
It’s not surprising. Beyond the aesthetic appeal, a well-muscled physique boosts metabolism, enhances overall strength, improves posture, and contributes to confidence-building and long-term health outcomes.
This article will discuss the best workout split to build lean muscle mass and how you can choose the right protocol for you.
Building lean muscle mass effectively requires a strategic approach to your training regimen. To effectively increase muscle size and strength while minimizing fat gain, you must be mindful of your nutrition, resistance training regimen, and recovery periods.
A slight caloric surplus of 10-20% of your maintenance calories and adequate protein intake are necessary to optimize muscle building and healthy hormone production.
Your training should focus on compound exercises to create greater muscle tension and hormonal response to support muscle protein synthesis. This could be done with an optimized workout split tailored to your needs and preferences.
A workout split refers to how you organize your training sessions throughout the week by targeting different muscle groups or movement patterns on specific days.
The ideal split is based on muscle growth, protein synthesis, and recovery. It allows your body to build lean muscle mass and repair itself without causing injury to your muscle tissues and tendons.
Balancing training volume, frequency, and recovery is the key to an effective workout split. Research suggests that training each muscle group 2-3 times per week is optimal for most individuals, as it allows for frequent stimulation of muscle protein synthesis while providing adequate recovery.
Your chosen split should allow for progressive overload – gradually increasing the demands on your muscles over time – which is essential for continued growth.
The push/pull/leg split is a popular workout routine that divides training sessions based on movement patterns.
It involves the following key movements:
- Pushing movements for the chest, shoulders, and triceps
- Pulling movements for the back and biceps
- Lower body exercises for the quadriceps, hamstrings, and calves
A push/pull/leg split allows for more balanced muscle development by ensuring all major muscle groups are targeted equally twice weekly in a six-day split workout.
The timing of exercise sessions also provides adequate rest between the same muscle groups. This split focuses on multi-joint compound body movements for efficient muscle building.
It requires 5-6 training days per week and has a higher potential for overtraining, especially in advanced athletes or fitness enthusiasts. Unfortunately, this protocol offers less flexibility for missed sessions and can disrupt the balance of your personal routine.
In addition, since it focuses more on compound movements, some smaller muscle groups, such as the calves, forearms, and delts, can be overlooked and undertrained.
| Day | Exercises |
| Day 1: Push | Bench press Dumbbell press |
| Day 2: Pull | Deadlifts Pull-ups Barbell rows Face pulls Bicep curls Hammer curls |
| Day 3: Legs | Squats Romanian Deadlifts Leg press Walking lunges Leg curls Standing calf raises |
| Day 4: Push | Inclined barbell press Arnold press Pec deck Front raises Skull crushers Overhead tricep extensions |
| Day 5: Pull | Barbell deadlifts Chin ups T-bar rows Concentration curls Preacher curls |
| Day 6: Legs | Front squats Bulgarian split squats Leg extensions Glute ham raises Hip thrusts |
| Day 7: Rest or Active recovery | Walking Stretching Foam rolling |
Here’s a variation of this push/pull/leg split for men:
This one is similar for women, but it’s not close to a push/pull/leg split since women tend to prioritize different muscle groups:
The 5x5 workout split is a classic strength training routine that focuses on performing five sets of five repetitions for each major lift. This split is highly focused on building foundational strength and muscle mass, especially for beginners and fitness enthusiasts.
The split revolves around heavy, compound lifts, making it ideal for building lean muscle mass, strength, and size. Its main principles include focusing on compound movements, progressive overload, high-intensity, low-volume exercises, and emphasis on strength gains.
The key to the 5x5 program is consistently adding weight. Typically, you add 5 pounds (2.5 kg) to each exercise every session. For deadlifts, you can add 10 pounds (5 kg) each time due to the lower volume.
Key Movements in the 5x5 Split
The simplistic nature of 5x5 split makes it easier for beginners to start and stick with. In addition, most lifters are only required to train 3 days per week, making it an ideal workout routine for lifters with busy schedules.
Since it relies on foundational movements and doesn’t require too much time and effort to optimize, it is easier for lifters to track their gains and strength improvements.
The limited exercise variety of 5x5 split may lead to boredom for some. Although it focuses on compound body movements, it is notable that the exercises focus on lower body workouts, which may lead to upper body development lags.
This workout split is focused on strength gain rather than muscle hypertrophy or size, which is not ideal for advanced lifters and can easily lead to a plateau in fitness progress.
| Week 1 | |
| Monday (Workout A) | Squat 5 sets x 5 reps Bench press 5 sets x 5 reps Barbell row 5 sets x 5 reps |
| Wednesday (Workout B) | Squat 5 sets x 5 reps Overhead press 5 sets x 5 reps Deadlift 1 sets x 5 reps |
| Friday (Workout A) | Squat 5 sets x 5 reps Bench press 5 sets x 5 reps Barbell row 5 sets x 5 reps |
| Week 2 | |
| Monday (Workout B) | Squat 5 sets x 5 reps Overhead press 5 sets x 5 reps Deadlifts 1 set x 5 reps |
| Wednesday (Workout A) | Squat 5 sets x 5 reps Bench press 5 sets x 5 reps Barbell row 5 sets x 5 reps |
| Friday (Workout B) | Squat 5 sets x 5 reps Overhead press 5 sets x 5 reps Deadlift 1 sets x 5 reps |
Here’s an example of a 5x5 workout:
The upper/lower split is a highly effective workout routine that divides training sessions into upper body and lower body workouts.
This split is popular because it balances training frequency, volume, and recovery, making it ideal for both muscle hypertrophy and strength development. The split typically alternates between upper body and lower body sessions, allowing you to hit each muscle group twice a week.
Diving the training between two major muscle groups ensures that both the upper and lower body are trained equally. Each muscle group is worked twice a week, which is optimal for building lean muscle mass and strength development.
The upper/lower split offers flexibility in terms of volume (the number of sets and reps) and intensity (the amount of weight used).
For example, you can structure your upper days with more focus on strength by performing low reps with heavy weights, while your lower days could target hypertrophy with moderate reps and lighter weights. This split allows you to adjust the program based on your individual goals.
You can prioritize strength in the first half of the week with compound lifts and emphasize hypertrophy (muscle size) later in the week with higher rep ranges and more isolation exercises.
It suits all levels of lifters. Beginners can start with fewer exercises and sets, while more advanced lifters can increase volume or include more challenging exercises.
Depending on your goal, the upper/lower split requires more training days per week and takes longer time to complete due to the number of muscle groups targeted in each session.
For lifters who enjoy variety in their workouts, the upper/lower split can become repetitive. You’ll essentially rotate through the same types of movements throughout the week (e.g., chest presses, squats, deadlifts). This may reduce engagement or lead to a plateau if exercises are not varied or progressively overloaded.
| Day | Exercises |
| Day 1 (Upper) | Barbell Bench Press 4 sets x 6-8 reps Pull-Ups (or Lat Pulldown) 4 sets x 8-10 reps Overhead Shoulder Press 3 sets x 8-10 reps Barbell Row 3 sets x 8-10 reps Dumbbell Lateral Raises 3 sets x 12-15 reps Bicep Curls 3 sets x 10-12 reps Tricep Dips 3 sets x 10-12 reps |
| Day 2 (Lower) | Back Squats 4 sets x 6-8 reps Romanian Deadlifts 4 sets x 8-10 reps Leg Press 3 sets x 10-12 reps Walking Lunges 3 sets x 10-12 reps (per leg) Leg Curls 3 sets x 12-15 reps Standing Calf Raises 4 sets x 15-20 reps |
| Day 3 Rest / Active Recovery | Walking Stretching Foam rolling |
| Day 4 (Upper) | Dumbbell Press 4 sets x 8-10 reps T-Bar Rows 4 sets x 8-10 reps Arnold Press 3 sets x 8-10 reps Chest Flys 3 sets x 12-15 reps Face Pulls 3 sets x 12-15 reps Hammer Curls 3 sets x 10-12 reps Skull Crushers 3 sets x 10-12 reps |
| Day 5 (Lower) | Front Squats 4 sets x 6-8 reps Deadlifts 3 sets x 5 reps Bulgarian Split Squats 3 sets x 10-12 reps (per leg) Leg Extensions 3 sets x 12-15 reps Calf Raises 4 sets x 15-20 reps Hip Thrusts 3 sets x 8-10 reps |
| Day 6 Rest / Active Recovery | Walking Stretching Foam rolling |
Here’s a variation of this upper/lower split for women:
And for men:
The full-body split is a workout routine where you train all major muscle groups in a single session. This type of workout is ideal for beginners, busy individuals, or anyone looking for a simple, effective approach to strength and muscle building.
By targeting the entire body in one session, it allows for high training frequency and muscle activation, which are key for muscle growth and strength.
The full-body split is generally performed 3 times a week, with rest or active recovery days in between. The workouts focus on compound movements that hit multiple muscle groups at once, allowing for efficient use of time and effort.
Since each session hits all the major muscle groups, full-body splits are perfect for individuals with limited time. Compared to other workout splits, they allow you to get maximum results in fewer sessions, making them ideal for busy people.
The simplicity of full-body workouts makes them perfect for beginners who are learning to perform key compound movements. With a full-body split, beginners can build a strong foundation in proper form while still stimulating muscle growth.
With rest days in between sessions, full-body splits offer ample recovery time, allowing your muscles to fully repair before being worked again. This balance between training and recovery reduces the risk of overtraining.
Performing compound exercises like squats, deadlifts, and bench presses in a single session can be taxing. As you fatigue toward the end of the workout, your performance on later exercises might suffer, potentially reducing their effectiveness.
The recovery demands are higher since full-body splits hit all muscle groups in one session. If recovery strategies (sleep, nutrition, etc.) aren’t optimized, it may lead to prolonged muscle soreness and fatigue, especially if training 3 times per week.
| Day | Exercises |
| Day 1 | Squats 4 sets x 6-8 reps Bench Press 4 sets x 6-8 reps Barbell Row 4 sets x 8-10 reps Overhead Press 3 sets x 8-10 reps Romanian Deadlifts 3 sets x 8-10 reps Dumbbell Bicep Curls 3 sets x 10-12 reps Tricep Dips 3 sets x 10-12 reps |
| Day 2 (Rest) | |
| Day 3 | Deadlifts 4 sets x 5 reps Incline Bench Press 4 sets x 8-10 reps Pull-Ups (or Lat Pulldown) 4 sets x 8-10 reps Dumbbell Shoulder Press 3 sets x 8-10 reps Lunges 3 sets x 10-12 reps (per leg) Bicep Curls 3 sets x 10-12 reps Skull Crushers 3 sets x 10-12 reps |
| Day 4 (Rest) | |
| Day 5 | Front Squats 4 sets x 6-8 reps Dumbbell Press 4 sets x 8-10 reps Seated Rows 4 sets x 8-10 reps Arnold Press 3 sets x 8-10 reps Bulgarian Split Squats 3 sets x 10-12 reps Hammer Curls 3 sets x 10-12 reps Cable Tricep Pushdowns 3 sets x 10-12 reps |
| Day 6 Rest / Active Recovery | Walking Stretching Foam rolling |
Here’s a full-body plan for women:
And for men:
The "bro split" is a traditional bodybuilding workout routine where each major muscle group is trained once per week on separate days.
The split is popular among bodybuilders and gym-goers focused on muscle hypertrophy (growth) because it allows you to dedicate entire sessions to specific muscle groups, giving them a high training volume.
- Chest Day
- Back Day
- Leg Day
- Shoulder Day
- Arm Day
A typical bro split divides the week into five training days, with each day dedicated to one muscle group. Rest days are typically taken on the weekends, or on two separate days depending on individual schedules.
The bro split allows you to focus intensely on one muscle group per session, providing enough time for a high number of sets and exercises. This is beneficial for hypertrophy, as it creates the volume necessary to break down muscle fibers, leading to growth when combined with proper recovery and nutrition.
Since each day focuses on one muscle group, you are less likely to be fatigued from previous exercises involving other muscle groups. This makes it easier to give maximum effort on each set and helps avoid cumulative fatigue during the session.
The bro split is ideal for bodybuilders or individuals whose primary goal is aesthetics. By dedicating entire days to muscle groups, you can shape specific muscles and target weaker areas with various exercises and angles.
One of the major downsides of the bro split is that each muscle group is only trained once per week. Research suggests that training a muscle group twice a week is more effective for muscle hypertrophy. With the bro split, you may not provide enough stimulus for optimal muscle growth, especially for smaller muscle groups.
Some lifters may unintentionally neglect certain muscle groups (e.g., legs) in favor of others (e.g., chest and arms), leading to muscle imbalances. If you miss a workout in the bro split, it could disrupt the balance of your routine, leaving some muscle groups undertrained.
This split usually requires five dedicated days of training each week, which may be challenging for those with busy schedules or limited time. Additionally, if you miss a workout, the once-per-week structure makes compensating for the lost session hard.
| Day | Exercises |
| Day 1 (Chest) | Barbell Bench Press 4 sets x 8-10 reps Incline Dumbbell Press 4 sets x 10-12 reps Chest Flys 3 sets x 12-15 reps Push-Ups 3 sets x to failure Cable Crossovers 3 sets x 12-15 reps |
| Day 2 (Back) | Deadlifts 4 sets x 5 reps Pull-Ups 4 sets x 8-10 reps Barbell Rows 4 sets x 8-10 reps T-Bar Rows 3 sets x 10-12 reps Lat Pulldown 3 sets x 12-15 reps |
| Day 3 (Legs) | Squats 4 sets x 8-10 reps Romanian Deadlifts 4 sets x 8-10 reps Leg Press 3 sets x 10-12 reps Walking Lunges 3 sets x 10-12 reps (per leg) Leg Curls 3 sets x 12-15 reps Calf Raises 4 sets x 15-20 reps |
| Day 4 (Shoulders) | Barbell Press 4 sets x 8-10 reps Arnold Press 4 sets x 8-10 reps Lateral Raises 3 sets x 12-15 reps Front Raises 3 sets x 12-15 reps Shrugs 4 sets x 12-15 reps |
| Day 5 (Arms) | Barbell Curls 4 sets x 10-12 reps Hammer Curls 4 sets x 10-12 reps Preacher Curls 3 sets x 12-15 reps Tricep Dips 4 sets x 10-12 reps Tricep Pushdowns (Cable) 3 sets x 12-15 reps Overhead Tricep Extensions 3 sets x 12-15 reps |
| Day 6 Rest / Active Recovery | Walking Stretching Foam rolling |
Here’s a bro split plan for women:
And for men:
The best workout split depends on your training experience, goals, and schedule. Here’s how to decide:
Recommended split: Full-body split, and Upper/Lower split
For beginners, the focus should be on learning proper form, building foundational strength, and avoiding injury.
Higher-frequency workouts are also ideal for providing adequate stimulation for muscle growth. Research has shown that novice lifters gain more muscle mass during the first year of training.
Recommended split: Push/Pull/Legs Split, or Upper/Lower Split
Intermediate lifters need more volume and variety to continue progressing. At this stage, the goal is to push through strength plateaus, improve muscle mass, and focus on proper recovery.
A training frequency of 4 to 6 days per week can provide the necessary challenge and volume to promote hypertrophy and strength gains for lifters with 3 or more years of experience in the gym.
Recommended split: Bro Split or Push/Pull/Leg Split
Advanced lifters often need specialized programming to focus on weak points, improve symmetry, or prepare for competitions. These individuals require high volume and specific attention to each muscle group.
Focusing on isolation exercises can also be beneficial for those who want to improve muscle definition and sculpt their physique even further.
Recommended split: Full-body split or Upper/Lower split with 2-4 days cycle.
Busy individuals need to focus on compound lifts that hit multiple muscle groups while training fewer days per week.
Recommended split: 5x5 split or Upper/Lower split
For those whose primary goal is to build strength (e.g., powerlifters or athletes), the workout split should prioritize heavy compound movements with lower reps and higher intensity.
The 5x5 split emphasizes strength gains by focusing on compound lifts performed with heavy weights and low reps. This split is simple yet effective for building raw strength, similar to the Upper/Lower split focusing on heavy lifting.
Recommended split: Push/Pull/Legs (PPL) Split or Bro Split
Individuals focused on building as much muscle mass as possible should prioritize volume and frequency, with plenty of sets and reps dedicated to each muscle group.
The PPL split provides enough frequency (twice a week per muscle group) and volume to promote optimal hypertrophy. You'll hit each muscle group effectively by focusing on compound and isolation movements.
Recommended split: Push/Legs/Pull (PLP) Split
For lower body-focused training, it's essential to structure your workouts to ensure you're getting enough volume and frequency for your legs, while allowing sufficient recovery time.
By placing leg day in the middle of the week, you can prioritize leg strength and size without sacrificing upper body development. This regimen is particularly beneficial for women who want to add more shape to their lower body profile, particularly in the glutes, quads, and hamstrings.
With two dedicated leg days, you can work on different aspects of lower body strength and hypertrophy. One leg day can focus on compound lifts like squats and deadlifts, while the other can include unilateral exercises like lunges and Bulgarian split squats, along with isolation exercises for hamstrings and calves.
Splitting your workout is more than just dividing exercises; it's about maximizing the efficiency of your training, managing fatigue, and ensuring balanced development across all muscle groups.
By splitting your workout, you allow each muscle group to recover while still being able to train consistently, which is crucial for both growth and injury prevention.
At the end of the day, the "best" workout split is the one that aligns with your goals, schedule, and preferences. Whether you’re training for strength, aesthetics, or general fitness, the right split will keep you motivated and help you stay consistent.