Bigger Stronger Leaner

Tip: The Top Training Splits for Hypertrophy

First decide how many days per week you're going to lift, then use this handy guide.

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The best type of training split is determined by how many days per week you're training. It all comes down to getting in enough training volume of each muscle group throughout the week.

I Train 2-3 Days Per Week

If you're training two to three times per week, total-body workouts are best (with a day or two off between each workout, of course).

I Train 4 Days Per Week

If you're training four times per week, an upper-body, lower-body split like this is best:

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Thursday: Upper Body
  • Friday or Saturday: Lower Body

I Train 5-6 Days Per Week

If you're training five to six times per week, a body-part split is best in order to allow sufficient recovery of each muscle group between workouts. You can use either a three-day-on and one-day-off rotation, or use a four-day-on, one-day-off rotation.

A typical three-day-on, one-day-off rotation split is:

  • Chest, Shoulders, Triceps
  • Lower Body and Abs
  • Back, Biceps
  • Rest
  • Repeat

For a four-day-on, one-day-off split, here a two of my favorites:

Option A

  • Chest, Shoulders, Triceps
  • Quadriceps, Calves, Abs
  • Back, Biceps
  • Hamstrings, Glutes, Abs
  • Rest
  • Repeat

Option B

  • Chest and Back
  • Quadriceps, Calves, Abs
  • Arms and Shoulders
  • Hamstrings, Glutes, Abs
  • Rest
  • Repeat

Regardless of which setup you use, can always throw in a few extra sets for another muscle group that you're not necessarily focusing on that particular day if you need to increase the number of sets it gets to spark more growth.