Choosing the Best Workout Routine for YOU
Push-Pull-Legs vs. Bro-Splits vs. Full-Body Workouts for Muscle Growth: Choosing the Best Split for You
When it comes to building muscle, selecting the right workout split is crucial. But there’s no one-size-fits-all solution—it all depends on how often you hit the gym, your fitness goals, and how much time you have to train. Should you go with full-body workouts, the push-pull-legs (PPL) split, or the classic bro split? In this blog, we’ll break down some of the pros and cons of each, so you can tailor your routine to fit your schedule and goals.
What Are Workout Splits?
A workout split refers to how you organize your training sessions throughout the week. The most common splits include:
• Full-Body Workouts: Targeting the entire body in one session.
• Push-Pull-Legs (PPL): Dividing workouts into push muscles (chest, shoulders, triceps), pull muscles (back, biceps), and legs.
• Bro Splits: Focusing on one or two muscle groups per day, such as “chest day” or “arm day.”
Each split has its place in fitness, but choosing the best one comes down to your schedule, experience level, and goals.
Full-Body Workouts: The Time-Efficient Choice
Best For: Anyone with a busy schedule and limited time to train, those training 2-3 days per week, and individuals who want to maximize effiency.
Key Benefits:
1. Time-Efficient: Full-body workouts pack multiple muscle groups into one session, making them perfect if you can only train a few times a week.
2. High Frequency Per Muscle Group: Training each muscle 2-3 times a week boosts protein synthesis and muscle growth.
3. Simplicity: Easy to plan and execute, especially for those new to the gym.
Potential Downsides:
• Recovery can be challenging if intensity is too high.
• Limited volume per muscle group in a single session.
Example Full-Body Routine:
• Squats (legs)
• Bench Press (chest, triceps)
• Pull-Ups (back, biceps)
• Lateral Raises (shoulders)
• Plank (core)
Push-Pull-Legs: The Balanced Split
Best For: Intermediate to advanced lifters training 4-6 days per week.
Key Benefits:
1. Targeted Workouts: Dividing sessions into push, pull, and leg days allows for focused training and potentially, higher volume per muscle group.
2. Flexibility: Works well for 4, 5, or 6 days of training.
3. Recovery-Friendly: By separating muscle groups, you allow adequate recovery time between sessions.
Potential Downsides:
• Requires more gym days, which may not fit into everyone’s schedule.
• Beginners might find the volume overwhelming.
Example Push-Pull-Legs Routine:
• Day 1: Push - Bench press, incline dumbbell press, tricep dips.
• Day 2: Pull - Deadlifts, barbell rows, bicep curls.
• Day 3: Legs - Squats, Romanian deadlifts, leg press.
• Repeat, rest, or add a day of isolation to target weak spots.
Bro Splits: For Muscle Isolation
Best For: Advanced lifters focused on muscle isolation, training 5-6 days per week.
Key Benefits:
1. Maximum Muscle Focus: Ideal for isolating and thoroughly exhausting specific muscles.
2. Customizable: Tailor each day to prioritize lagging muscle groups.
3. Bodybuilder-Approved: Popular in bodybuilding communities for sculpting muscle definition.
Potential Downsides:
• Low frequency per muscle group (once a week) can limit growth for some.
• Time-intensive, requiring 5-6 days in the gym.
Example Bro Split Routine:
• Day 1: Chest and triceps.
• Day 2: Back and biceps.
• Day 3: Shoulders and abs.
• Day 4: Legs.
• Day 5: Arms.
How to Choose Your Split Based on Your Goals
1. If You Train 2-3 Days Per Week:
Stick to full-body workouts for maximum efficiency. They allow you to train all major muscle groups multiple times per week. You could even add an additional day or increase volume for lagging body parts.
2. If You Train 4 Days Per Week:
Go for an upper/lower split or adjust a push-pull-legs plan for 4 days. This balances frequency and volume.
3. If You Train 5-6 Days Per Week:
Choose push-pull-legs or a bro split, depending on your focus:
• Prioritize PPL for balanced training.
• Opt for bro splits to isolate and sculpt individual muscles.
Key Takeaways
• Full-Body Workouts are ideal for those with a busy schedule and those with limited time to train.
• Push-Pull-Legs offers balance and versatility for intermediate and advanced lifters training frequently.
• Bro Splits suit advanced users looking to maximize isolation and sculpt specific muscles.
• Your ideal split depends on your goals and how often you can hit the gym.
Remember: The best workout split is the one you can stick to consistently. Evaluate your schedule, goals, and recovery needs to find the perfect fit.
Choosing the right split for your training frequency and fitness goals will allow you to maximize your gains and stay motivated to crush your workouts.
If are looking for a tried and true evidence-based full body workout program, we have included a link to this proven, premade routine below. You can also find it on our “products” page. Happy lifting!
https://bodyblendnutrition.org/products/untitled-nov19_13-38