Split Routine Examples for Muscle Gain

Discover effective split routines designed for muscle gain with practical examples and variations.
By Taylor

Examples of a Split Routine for Muscle Gain

When it comes to building muscle, a split routine can be incredibly effective. This workout format divides your training sessions by muscle groups, allowing each group to recover while you work on others. Here are three diverse examples of split routines that cater to different needs and preferences.

Example 1: Classic Push/Pull/Legs Routine

Context

This routine is perfect for intermediate lifters who want to target different muscle groups efficiently throughout the week. By splitting the workouts into push, pull, and legs, you allow ample recovery time while maximizing muscle growth.

Monday - Push (Chest, Shoulders, Triceps)

  1. Bench Press: 4 sets of 8-10 reps
  2. Overhead Dumbbell Press: 3 sets of 10-12 reps
  3. Incline Dumbbell Flyes: 3 sets of 10-12 reps
  4. Lateral Raises: 3 sets of 12-15 reps
  5. Tricep Dips: 3 sets of 8-10 reps

Wednesday - Pull (Back, Biceps)

  1. Pull-Ups: 4 sets of 6-8 reps
  2. Bent-Over Barbell Rows: 4 sets of 8-10 reps
  3. Seated Cable Rows: 3 sets of 10-12 reps
  4. Barbell Bicep Curls: 3 sets of 10-12 reps
  5. Hammer Curls: 3 sets of 12-15 reps

Friday - Legs (Quads, Hamstrings, Calves)

  1. Squats: 4 sets of 8-10 reps
  2. Deadlifts: 4 sets of 6-8 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Calf Raises: 4 sets of 12-15 reps
  5. Lunges: 3 sets of 10 reps per leg

Notes

  • Ensure you warm up before each session and cool down afterward.
  • Adjust the weight to maintain proper form throughout all sets.
  • Consider adding cardio or active recovery on rest days.

Example 2: Upper/Lower Body Split Routine

Context

Ideal for beginners or those with limited training days, this upper/lower split focuses on major muscle groups over four days, allowing for recovery and consistent growth.

Day 1 - Upper Body

  1. Push-Ups: 3 sets of 10-15 reps
  2. Dumbbell Bench Press: 3 sets of 8-10 reps
  3. Dumbbell Rows: 3 sets of 10-12 reps
  4. Shoulder Press: 3 sets of 10-12 reps
  5. Tricep Extensions: 3 sets of 10-12 reps

Day 2 - Lower Body

  1. Bodyweight Squats: 3 sets of 12-15 reps
  2. Lunges: 3 sets of 10 reps per leg
  3. Glute Bridges: 3 sets of 12-15 reps
  4. Leg Curls (Machine): 3 sets of 10-12 reps
  5. Calf Raises: 3 sets of 15-20 reps

Day 3 - Upper Body (Repeat)

  1. Pull-Ups or Assisted Pull-Ups: 3 sets of 6-8 reps
  2. Incline Dumbbell Press: 3 sets of 8-10 reps
  3. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  4. Lat Pulldowns: 3 sets of 10-12 reps
  5. Bicep Curls: 3 sets of 10-12 reps

Day 4 - Lower Body (Repeat)

  1. Squats: 3 sets of 8-10 reps
  2. Step-Ups: 3 sets of 10 reps per leg
  3. Deadlifts (Dumbbell or Barbell): 3 sets of 8-10 reps
  4. Leg Press: 3 sets of 10-12 reps
  5. Seated Calf Raises: 3 sets of 15-20 reps

Notes

  • Focus on mastering form before increasing weights.
  • Incorporate stretching or light cardio on off days for recovery.

Example 3: Full Body Split with Focus Days

Context

For those who prefer full-body workouts but still want to emphasize certain muscle groups, this split routine allows for targeted training while still incorporating overall strength.

Day 1 - Full Body Focus

  1. Squats: 3 sets of 8-10 reps
  2. Bench Press: 3 sets of 8-10 reps
  3. Bent-Over Rows: 3 sets of 8-10 reps
  4. Plank: 3 sets of 30-60 seconds

Day 2 - Upper Body Focus

  1. Push-Ups: 3 sets of 10-15 reps
  2. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  3. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
  4. Dumbbell Flyes: 3 sets of 10-12 reps

Day 3 - Lower Body Focus

  1. Deadlifts: 3 sets of 8-10 reps
  2. Lunges: 3 sets of 10 reps per leg
  3. Leg Extensions: 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 15-20 reps

Day 4 - Active Recovery

  • Light cardio (walking, cycling, etc.) for 30 minutes
  • Stretching or yoga for flexibility

Notes

  • This routine can be adjusted based on individual fitness levels.
  • Ensure adequate hydration and nutrition to support muscle recovery.

By utilizing these examples of a split routine for muscle gain, you can find a plan that works for your schedule and fitness level. Remember, consistency and proper form are key to achieving your muscle-building goals!