{"id":9253,"date":"2022-07-05T23:41:01","date_gmt":"2022-07-05T23:41:01","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9253"},"modified":"2024-02-15T15:32:44","modified_gmt":"2024-02-15T15:32:44","slug":"best-workout-splits-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf","title":{"rendered":"5 Best Workout Splits for Strength and Muscle Gain with PDF"},"content":{"rendered":"\n<p>Designing an effective workout plan for yourself can be time-consuming because it involves selecting exercises for every muscle group, <a href=\"https:\/\/thefitnessphantom.com\/compound-and-isolation-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14651\" rel=\"noreferrer noopener\"><strong>mixing up compound and isolation movements<\/strong><\/a>, combining heavy and moderate lifts reps-sets, etc.<\/p>\n\n\n\n<p>To help you save time, I&#8217;ve shared five of the most effective training splits used by fitness professionals for muscle and strength gain.<\/p>\n\n\n\n<p>Whether you&#8217;re starting out or training for a while, you can use one of the workout splits to build your best shape and scale your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 5 Best Training Splits for Muscle and Strength Gain<\/strong><\/h2>\n\n\n\n<p>Many of us want to maximize strength and growth, but not all of us follow the same training split. For example, some people adhere to a <a href=\"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan\" data-type=\"post\" data-id=\"8208\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>full-body training program<\/strong><\/a>, some PPL, whereas others follow the <a href=\"https:\/\/thefitnessphantom.com\/3-day-upper-lower-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14601\" rel=\"noreferrer noopener\"><strong>upper-lower split<\/strong><\/a>. <\/p>\n\n\n\n<p>The different workout splits have their own pros and cons, and based on your choice, you can follow the one to achieve your best physique.<\/p>\n\n\n\n<p>The workout splits I&#8217;m going to uncover in this article are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Push-Push-Legs (PPL) Split<\/li>\n\n\n\n<li>Upper-Lower Split<\/li>\n\n\n\n<li>Hybrid Split (Combined Body Part)<\/li>\n\n\n\n<li>Muscle Group Split (BRO Split)<\/li>\n\n\n\n<li>Total Body (Full-Body) Split<\/li>\n<\/ul>\n\n\n\n<p>All these split workout programs are effective and can help you stimulate your muscle growth and build an aesthetic physique.<\/p>\n\n\n\n<p>You can try one or some of them to see which suits you the most. I&#8217;ll also hand out a sample of each program so you can download it, make suitable changes (if needed), and start your training.<\/p>\n\n\n\n<p>Let&#8217;s find out more about each exercise split.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Push Pull Legs (PPL) Split Workout<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Push-Pull-Legs-Training-Split.jpg\" alt=\"Push Pull Legs Training Split\" class=\"wp-image-9695\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Push-Pull-Legs-Training-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Push-Pull-Legs-Training-Split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Push-Pull-Legs-Training-Split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The&nbsp;push, pull, and legs&nbsp;(PPL) is one of the popular bodybuilding splits for&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>maximizing strength and hypertrophy<\/strong><\/a>. It involves performing push workouts on day one, pull workouts on day two, and leg workouts on day three.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Push workouts<\/strong> involve pressing the weights up, down, or against the body, such as bench presses, overhead presses, push-ups, dips, and pushdowns, and these exercises work on the&nbsp;chest,&nbsp;shoulder, and&nbsp;triceps.<\/li>\n\n\n\n<li><strong>Pull workouts<\/strong> involve pulling the weights up, down, and toward your body, for example, pull-ups, lat pulldowns, bent-over rows, and seated rowing, and these exercises target the back, biceps, rear delt, and forearms.<\/li>\n\n\n\n<li><strong>Leg day<\/strong>&nbsp;includes all exercises that reinforce the different lower body parts, primarily the quads, hamstrings, glutes, and calves. Examples include squats, machine leg presses, lunges, step-ups, leg extensions, and leg curls.<\/li>\n<\/ul>\n\n\n\n<p>You can structure a three or six-day PPL split workout, depending on your fitness goal. The&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-3-day-split\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>three-day split<\/strong><\/a>&nbsp;is suitable for those who are starting out and want to bolster their fundamental strength and build lean mass. While a six-day weekly routine can help intermediate maximize their muscle growth.<\/p>\n\n\n\n<p>Here&#8217;s an example of the 6-day push-pull-leg training program.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Push Workout<\/li>\n\n\n\n<li>Day 2 \u2013 Pull Workout<\/li>\n\n\n\n<li>Day 3 \u2013 Legs and Core<\/li>\n\n\n\n<li>Day 4 \u2013 Push Workout<\/li>\n\n\n\n<li>Day 5 \u2013 Pull Workout<\/li>\n\n\n\n<li>Day 6 \u2013 Legs and Core<\/li>\n\n\n\n<li>Day 7 \u2013 OFF<\/li>\n<\/ul>\n\n\n\n<p>Perform five to 10 minutes of <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\"><strong>dynamic stretching<\/strong><\/a> and light resistance training to prepare your muscles for an intense workout.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 \u2013 Push Workout (High Reps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Dumbbell Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Chest<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#1_Front_Barbell_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Barbell Overhead Press<\/strong><\/a><\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Rope Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Single-arm_Dumbbell_Triceps_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Triceps Kickback<\/strong><\/a><\/td><td>Tricep<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 \u2013 Pull Workout&nbsp;(High Reps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-up<\/td><td>Back<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#4_EZ_Bar_Biceps_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#4_EZ_Bar_Biceps_Curl\" rel=\"noreferrer noopener\">EZ Bar Bicep Curl<\/a><\/strong><\/td><td>Biceps<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 \u2013 Legs and Core&nbsp;(High Reps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quad<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>Legs<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Press<\/td><td>Quad<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>DB Romanian Deadlift<\/strong><\/a><\/td><td>Hamstring<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>Hamstring<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>20-25<\/td><\/tr><tr><td>Cable Chop + Knee Lifts + Decline Crunch (<a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" target=\"_blank\" data-type=\"post\" data-id=\"6140\" rel=\"noreferrer noopener\"><strong>Triset<\/strong><\/a>)<\/td><td>Core<\/td><td>2<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 \u2013&nbsp;Push Workout&nbsp;(High Load)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Incline Dumbbell Press<\/td><td>Chest<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Hammer Chest Press<\/td><td>Chest<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>Shoulder<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>Triceps<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#6_Rope_Pushdown\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rope Pushdown<\/strong><\/a><\/td><td>Triceps<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 \u2013&nbsp;Pull Workout&nbsp;(High Load)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift\/Rack Pull<\/td><td>Back<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#4_Barbell_T_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#4_Barbell_T_Row\" rel=\"noreferrer noopener\"><strong>T-Bar Row<\/strong><\/a><\/td><td>Back<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Seated Cable\/Machine Row<\/td><td>Back<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Cable Facepull<\/td><td>Back<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Standing Barbell Curl<\/td><td>Biceps<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Concentration Curl<\/td><td>Biceps<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Reverse Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 \u2013 Legs and Core&nbsp;(High Load)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Leg and Core<\/strong>&nbsp;Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Quad<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Thighs<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glute<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Core workout<\/strong>&nbsp;(Perform each exercise with little to no rest in between)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climber \u2013 30 seconds<\/li>\n\n\n\n<li>Reverse Crunches \u2013 20 reps<\/li>\n\n\n\n<li>Leg Raises \u2013 10 reps<\/li>\n\n\n\n<li>Hanging Knee Raise \u2013 10 reps<\/li>\n\n\n\n<li>Front Plank \u2013 60 seconds<\/li>\n\n\n\n<li>Side Plank \u2013 30 seconds on each side<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Upper Lower Split<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass.jpg\" alt=\"Upper Lower Split Workout\" class=\"wp-image-5576\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This split workout involves training the&nbsp;upper body and the lower body individually on separate days and helps you develop a firm and attractive physique.<\/p>\n\n\n\n<p>With this split workout, you can train your upper and lower body one to three times a week. For example, you can set up your routine into a two to six-day split, depending on your fitness level.<\/p>\n\n\n\n<p>If you choose to follow a <a href=\"https:\/\/thefitnessphantom.com\/2-day-gym-workout-schedule\" target=\"_blank\" data-type=\"post\" data-id=\"9943\" rel=\"noreferrer noopener\"><strong>two-day split<\/strong><\/a>, you\u2019ll have one upper Monday and one lower body session on Thursday, with five days of ample rest during the week.<\/p>\n\n\n\n<p>And if you structure your routine into six days, you\u2019ll have three upper and lower body sessions with one day of rest during the week.<\/p>\n\n\n\n<p>To help you understand, here I&#8217;ve formulated a five-day routine for you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday \u2013 Upper Body<\/li>\n\n\n\n<li>Tuesday \u2013 Lower Body<\/li>\n\n\n\n<li>Wednesday \u2013 Upper Body<\/li>\n\n\n\n<li>Thursday \u2013 OFF<\/li>\n\n\n\n<li>Friday \u2013 Lower Body<\/li>\n\n\n\n<li>Saturday \u2013 Upper Body<\/li>\n\n\n\n<li>Sunday \u2013 Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Incline Dumbbell Press<\/td><td>Chest<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Bar Dips<\/td><td>Chest, Tris<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Skull Crusher<\/a><\/td><td>Triceps<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Barbell Biceps Curl<\/td><td>Biceps<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#6_Alternate_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Hammer Curl<\/a><\/td><td>Biceps<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday \u2013 Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>Quad<\/td><td>12 x 3<\/td><td>3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Quad<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Hamstring Curl<\/td><td>Ham<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#1_Barbell_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>Ham<\/td><td>8 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#5_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>Glute<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>15 x 3<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-up<\/td><td>Back<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#2_Barbell_Bent-over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>Back<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Lat, Chest<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Face Pull<\/td><td>Back, Rear Delt<\/td><td>12 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Incline Curl<\/td><td>Biceps<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#11_EZ_bar_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">EZ Bar Curl<\/a><\/td><td>Biceps<\/td><td>12 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-beginners#2_Dumbbell_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lunges<\/a><\/td><td>Legs<\/td><td>12, 10, 8<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/UpAc8DVilW4\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Sumo Squat<\/a><\/td><td>Legs<\/td><td>12, 10, 8<\/td><td>2 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>Legs<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><tr><td>Hamstring Curl<\/td><td>Hams<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/Dj2CmlM-VKc\" target=\"_blank\" rel=\"noreferrer noopener\">Farmers Walk on Toes<\/a><\/td><td>Legs<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>Full Body<\/td><td>6, 4, 2<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-back-workout-and-exercises#7_Kneeling_One_Arm_Dumbbell_Row\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Dumbbell Row<\/a><\/td><td>Back<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Reverse Machine Fly<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Shrug<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>It would be best to work on your core on any day of the week, at least once a week.<\/p>\n\n\n\n<p><strong>Example of core workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climber \u2013 30 seconds<\/li>\n\n\n\n<li>Reverse Crunches \u2013 20 reps<\/li>\n\n\n\n<li>Leg Raises \u2013 10 reps<\/li>\n\n\n\n<li>Wood Chop (L2H) \u2013 10 reps<\/li>\n\n\n\n<li>Hanging Knee Raise \u2013 10 reps<\/li>\n\n\n\n<li>Wood Chop (H2L) \u2013 10 reps<\/li>\n\n\n\n<li>Front Plank \u2013 60 seconds<\/li>\n\n\n\n<li>Side Plank \u2013 30 seconds on each side<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hybrid Split (Combined Body Part)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Hybrid-Bodybuilding-Split.jpg\" alt=\"Hybrid Bodybuilding Split\" class=\"wp-image-9696\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Hybrid-Bodybuilding-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Hybrid-Bodybuilding-Split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Hybrid-Bodybuilding-Split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The hybrid split is my favorite one, and I usually stick to it to sustain and grow my mass. It involves mixing up upper and lower body parts and focusing on each muscle equally.<\/p>\n\n\n\n<p>For example, I train the chest, triceps, and core on day one, the back and biceps on day two, and the legs and shoulder on day three.<\/p>\n\n\n\n<p>It is suitable for all fitness levels, and I think it is best to follow it before starting a PPL or body part split.<\/p>\n\n\n\n<p>Here&#8217;s a sample of a six-day <a href=\"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf\" data-type=\"post\" data-id=\"17615\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hybrid split for muscle and fitness development<\/strong><\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Chest, Triceps, and Core<\/li>\n\n\n\n<li>Day 2 \u2013 Back and Biceps<\/li>\n\n\n\n<li>Day 3 \u2013 Legs and Shoulder<\/li>\n\n\n\n<li>Day 4 \u2013 OFF<\/li>\n\n\n\n<li>Day 5- Chest and Triceps<\/li>\n\n\n\n<li>Day 6 \u2013 Back, Biceps, and Core<\/li>\n\n\n\n<li>Day 7 \u2013 Shoulder and Legs<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 \u2013 Chest, Triceps, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Pec Deck\/High Cable Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Triangle Pushup<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dips-exercises-you-can-do-at-home\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Dips<\/a><\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Front Plank<\/td><td>2<\/td><td>1-min <\/td><\/tr><tr><td>Side Plank<\/td><td>2<\/td><td>30-sec\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 \u2013 Back and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullup<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Deadlift<\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bent-Over DB Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 \u2013 Legs and Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Curl<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Overhead Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>3<\/td><td>12-10<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 \u2013 Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Tricep Kickback<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 \u2013 Back, Biceps, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Lat Pulldown<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>T-Bar Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Lat Pullover<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Chin-ups<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/4N_5FYgiX5c\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/4N_5FYgiX5c\" rel=\"noreferrer noopener\"><strong>High Cable Curl<\/strong><\/a><\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Reverse Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 \u2013 Shoulder and Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Arnold Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bent-arm Lateral Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Shrug<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Back Squats<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Bulgarian Squat<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Muscle Group Split (BRO Split)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodybuilding-Bro-Split.jpg\" alt=\"Bodybuilding Bro Split\" class=\"wp-image-9697\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodybuilding-Bro-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodybuilding-Bro-Split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodybuilding-Bro-Split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The&nbsp;bro split&nbsp;is also known as the muscle group split. It involves <strong><a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" target=\"_blank\" rel=\"noreferrer noopener\">training one muscle group a day<\/a><\/strong>, for example, chest on Monday, legs on Tuesday, and back on Wednesday.<\/p>\n\n\n\n<p>The muscle group split is popular among gymgoers as it is convenient, easy to follow, and less taxing.<\/p>\n\n\n\n<p>However, you won\u2019t be able to train your muscle group twice a week with this training split. Still, it can produce decent results over time with consistent training and a balanced diet.<\/p>\n\n\n\n<p>Here&#8217;s an example of a simple bro split training schedule:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday \u2013 Chest<\/li>\n\n\n\n<li>Tuesday \u2013 Legs<\/li>\n\n\n\n<li>Wednesday \u2013 Back<\/li>\n\n\n\n<li>Thursday \u2013 Arms<\/li>\n\n\n\n<li>Friday \u2013 Shoulder<\/li>\n\n\n\n<li>Saturday \u2013 Core<\/li>\n\n\n\n<li>Sunday \u2013 OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Machine Chest Fly<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Cable Crossover<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday \u2013 Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift\/Rack Pull<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Pull-up<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>12-18<\/td><\/tr><tr><td>Barbell Bent Over<\/td><td>4<\/td><td>12-18<\/td><\/tr><tr><td>Cable Rowing<\/td><td>4<\/td><td>12-18<\/td><\/tr><tr><td>Cable Lat Pullover<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/www.kargo.com\/privacy\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong>Thursday \u2013 Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triangle Pushups<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=0ki65JFVET4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=0ki65JFVET4\" rel=\"noreferrer noopener\"><strong>Cable French Press<\/strong><\/a><\/td><td>3<\/td><td>12-18<\/td><\/tr><tr><td>Overhead Tricep Extension<\/td><td>3<\/td><td>12-18<\/td><\/tr><tr><td>Triceps Press-down<\/td><td>3<\/td><td>12-18<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"11680\" rel=\"noreferrer noopener\"><strong>Bent-Over Wrist Extension<\/strong><\/a><\/td><td>3<\/td><td>12-16<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/www.kargo.com\/privacy\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong>Friday \u2013 Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Overhead Press<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Dumbbell Front Raises<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Seated Rear Lateral Raise<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Cable Upright Row<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<p>Perform in a circuit.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hanging Knee Lifts<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Reverse Cable Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Decline Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>High Cable Wood Chop<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Total Body (Full-Body) Split<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program.jpg\" alt=\"6 week full body workout program\" class=\"wp-image-8214\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/6-week-full-body-workout-program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The total body workout involves training almost every body part per session, making it a <a href=\"https:\/\/thefitnessphantom.com\/4-day-functional-training-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16905\" rel=\"noreferrer noopener\"><strong>functional exercise routine<\/strong><\/a> for fitness development.<\/p>\n\n\n\n<p>A study has also shown that split training and full-body training are equally effective in gaining strength and size throughout the body.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_9253\"><a href=\"javascript:void(0)\"  title=\" Evangelista, Alexandre Lopes et al. \u201cSplit or Full-Body Workout Routine: Which is Best to Increase Muscle Strength and Hypertrophy?.\u201d Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744\/einstein_journal\/2021AO5781\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_9253-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_9253-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Evangelista, Alexandre Lopes et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\" target=\"_blank\" rel=\"noreferrer noopener\">Split or Full-Body Workout Routine<\/a>: Which is Best to Increase Muscle Strength and Hypertrophy?.\u201d Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744\/einstein_journal\/2021AO5781<\/span><\/p>\n\n\n\n<p>Anyone looking for a time-efficient and <a href=\"https:\/\/thefitnessphantom.com\/30-day-muscle-building-workout-plan-with-pdf\" data-type=\"post\" data-id=\"5400\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>effective muscle-building split<\/strong><\/a> can follow this total body workout plan.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Workout<\/li>\n\n\n\n<li>Tuesday &#8211; Workout<\/li>\n\n\n\n<li>Wednesday &#8211; OFF<\/li>\n\n\n\n<li>Thursday &#8211; Workout<\/li>\n\n\n\n<li>Friday &#8211; Workout<\/li>\n\n\n\n<li>Saturday &#8211; OFF<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Back Squat<\/a><\/td><td>Leg<\/td><td>10-12 x 3<\/td><td>2-3 min<\/td><\/tr><tr><td>Pullups<\/td><td>Back<\/td><td>6-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>10-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-beginners#6_Dumbbell_Glute_Bridge\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Glute Bridge<\/a><\/td><td>Glute<\/td><td>8-10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>8-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#1_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Bench Press<\/a><\/td><td>Chest<\/td><td>8-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raise<\/a><\/td><td>Shoulder<\/td><td>8-12 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Pull Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Parallel Bar Dip<\/td><td>Chest, Triceps<\/td><td>8-12 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Diamond Pushup<\/td><td>Chest, Triceps<\/td><td>15 x 2<\/td><td>90-sec<\/td><\/tr><tr><td>Barbell Bent Over<\/td><td>Back<\/td><td>8-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>8-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Barbell Bicep Curl<\/td><td>Biceps<\/td><td>8-12 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Arnold Press<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Hamstring Curl<\/td><td>Hamstring<\/td><td>8-12 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>Leg, Back<\/td><td>4-6 x 3<\/td><td>3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#5_Barbell_Good_Morning\" target=\"_blank\" rel=\"noreferrer noopener\">Good Morning<\/a><\/td><td>Ham, Glute<\/td><td>6-8 x 3<\/td><td>60-sec<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Quads<\/td><td>10-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"923\" rel=\"noreferrer noopener\">DB IYT Raises<\/a><\/td><td>Back<\/td><td>6-8 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Face pull<\/td><td>Back, Shoulder<\/td><td>8-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest<\/td><td>8-10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>Shrug<\/td><td>Shoulder<\/td><td>8-12 x 3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>8-12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/crossfit-barbell-workouts#3_Barbell_Jammer\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Jammer<\/a><\/td><td>Full Body<\/td><td>8-10 x 3<\/td><td>2 min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>Back<\/td><td>8-10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>8-12 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Seated Rear Delt Raise<\/td><td>Shoulder<\/td><td>8-10 x 3<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Biceps Curl<\/td><td>Biceps<\/td><td>8-12 x 3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raise<\/a><\/td><td>Core<\/td><td>8-12 x 2<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">High Cable Wood Chop<\/a><\/td><td>Core<\/td><td>8-12 x 2<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Best Workout Splits PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-3b4a1256-e1c7-414b-ae42-b48f56a2a99d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/4-Day-Full-Body-Workout-Routine-for-Mass.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> 4 Day Full Body Workout Routine for Mass<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/4-Day-Full-Body-Workout-Routine-for-Mass.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-3b4a1256-e1c7-414b-ae42-b48f56a2a99d\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-d53454d5-e82c-4327-9999-f23a4c484a59\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/6-Day-PPL-Split-For-Strength-and-Hypertrophy-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day PPL Split For Strength and Hypertrophy PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/6-Day-PPL-Split-For-Strength-and-Hypertrophy-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-d53454d5-e82c-4327-9999-f23a4c484a59\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-4823f662-5fbf-46a4-9b1e-e0314627785d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Advance-Bro-Split-Routine-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Advance Bro Split Routine <\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Advance-Bro-Split-Routine-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-4823f662-5fbf-46a4-9b1e-e0314627785d\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-62fbf7a0-2b90-4d02-b7b7-cd07c53b5765\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/5-Different-Workout-Splits-for-Muscle-Gain.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-Different-Workout-Splits-for-Muscle-Gain<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/5-Different-Workout-Splits-for-Muscle-Gain.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-62fbf7a0-2b90-4d02-b7b7-cd07c53b5765\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Takeaway<\/strong><\/h2>\n\n\n\n<p>When it comes to picking the best workout splits for muscle growth, you have multiple options to choose from, such as PPL, upper-lower, and hybrid splits. You can follow any routine you think is suitable for you.<\/p>\n\n\n\n<p>The push-pull-leg involves splitting workouts into three parts: training chest, shoulder, and triceps on day one; back, rear delt, and biceps on day two; and legs on day three. It is the most popular split routine in the fitness community for physique development.<\/p>\n\n\n\n<p>The upper-lower split is suitable for those who want to focus on hitting the legs and torso separately.<\/p>\n\n\n\n<p>A hybrid split is suitable for those who want to train the upper and lower body parts in each session and want to stimulate muscular hypertrophy.<\/p>\n\n\n\n<p>Bro Split is a simple, convenient, and effective training plan for muscle-building and is suitable for those who want to concentrate on one muscle group per day. It is not as effective as the other four splits but can help you achieve good results in the long run.<\/p>\n\n\n\n<p>And if you want a time-efficient and effective workout plan for shaping your physique and taking your fitness to the next level, full-body is for you. The full body involves working on multiple muscle groups in one session.<\/p>\n\n\n\n<p>You can try each split for 2-3 months to see which one works for you. Once you get your best route, stick to it and continue for the desired time.<\/p>\n\n\n\n<p>Besides training, focus equally on your nutrition and sleep to see prompt growth.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Evangelista, Alexandre Lopes et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\" target=\"_blank\" rel=\"noreferrer noopener\">Split or Full-Body Workout Routine<\/a>: Which is Best to Increase Muscle Strength and Hypertrophy?.\u201d Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744\/einstein_journal\/2021AO5781<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Designing an effective workout plan for yourself can be time-consuming because it involves selecting exercises for every muscle group, mixing up compound and isolation movements, combining heavy and moderate lifts reps-sets, etc. To help you save time, I&#8217;ve shared five of the most effective training splits used by fitness professionals for muscle and strength gain. &#8230; <a title=\"5 Best Workout Splits for Strength and Muscle Gain with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\" aria-label=\"Read more about 5 Best Workout Splits for Strength and Muscle Gain with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9698,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,110,471],"tags":[374,281,381],"class_list":["post-9253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-health-fitness","category-muscle-building","tag-muscle-building","tag-workout-pdf","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9253","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=9253"}],"version-history":[{"count":46,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9253\/revisions"}],"predecessor-version":[{"id":22757,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9253\/revisions\/22757"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9698"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9253"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}