You're Using The Wrong Workout Split (And It's Costing You Gains)

November 29, 2025

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Hey,

Let's settle the biggest training debate: what's the best workout split for hypertrophy?

Push-Pull-Legs? Upper/Lower? Bro split? Full body?

Everyone has an opinion. Most are wrong.

Here's what actually matters: training frequency, volume distribution, and recovery.

The "best" split is the one you can execute consistently while hitting each muscle 2x per week minimum.

Let me break down the top two splits dominating 2025:

Push-Pull-Legs (PPL)

The setup:

  • Day 1: Push (chest, shoulders, triceps)

  • Day 2: Pull (back, biceps, rear delts)

  • Day 3: Legs (quads, hamstrings, glutes, calves)

  • Repeat or rest

Why it works: Each muscle group gets hit twice per week if you run it 6 days (PPL x2) or strategically with a 5-day rotation. Volume is distributed perfectly—you're fresh for each muscle group, no overlap fatigue.

Best for: Lifters who can train 5-6 days per week and want to maximize volume per session.

The catch: Requires serious time commitment. Miss a day and your frequency drops. Not ideal if your schedule is unpredictable.

Sample 6-day PPL:

  • Mon: Push

  • Tue: Pull

  • Wed: Legs

  • Thu: Push

  • Fri: Pull

  • Sat: Legs

  • Sun: Rest

Upper/Lower Split

The setup:

  • Day 1: Upper body (chest, back, shoulders, arms)

  • Day 2: Lower body (quads, hamstrings, glutes, calves)

  • Repeat 2x per week

Why it works: Hit everything twice per week with just 4 training days. More efficient for busy schedules. Each session is slightly longer but you get more rest days built in.

Best for: Lifters with 4-5 days available who want maximum efficiency and recovery.

The catch: Upper body sessions can be long (75-90 minutes) because you're hitting multiple muscle groups. Fatigue accumulates faster.

Sample 4-day Upper/Lower:

  • Mon: Upper

  • Tue: Lower

  • Wed: Rest

  • Thu: Upper

  • Fri: Lower

  • Sat/Sun: Rest

So which one builds more muscle?

Honestly? Both work if executed properly.

Choose PPL if:

  • You have 5-6 days per week to train

  • You prefer shorter, focused sessions (45-60 min)

  • You like training more frequently

  • Recovery isn't an issue for you

Choose Upper/Lower if:

  • You have 4 days per week consistently

  • You want more rest days built in

  • You don't mind longer sessions

  • You need flexibility in your schedule

The worst thing you can do? Hop between splits every month because you read a new article.

Pick one. Run it for 12 weeks minimum. Progress the weights. That's what builds muscle.

Not the perfect split—consistent execution of a good split.

Here's what most people miss: the split doesn't matter as much as these variables:

Training frequency: Each muscle 2x per week minimum Weekly volume: 10-20 sets per muscle group per week Progressive overload: Adding weight or reps consistently Recovery: Sleep, nutrition, managing fatigue

Get those right and either split will transform your physique.

Get those wrong and even the "perfect" split fails.

So ask yourself: which split fits YOUR life? Which one will you actually stick to for 3+ months?

That's your answer.

Stop chasing optimal. Start executing consistently.

Want a complete system that removes all the guesswork? The 30 Day Aesthetic Body Blueprint gives you the exact split, progression scheme, exercise selection, and volume distribution that builds muscle efficiently—whether you train 4, 5, or 6 days per week.

No more program hopping. No more confusion. Just a proven split executed perfectly for 30 days of real growth.

Grab the blueprint here and stop overthinking your training split.

See you in your inbox soon,

BJ | Howtogrowmuscles

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