💪🏼 Workout
Written by Bill Wynne • Updated Feb 17, 2022
The best workout split to build lean muscle
To build lean muscle in the most effective way possible you must have a good workout split in place. The right workout split will allow for the perfect amount of activity & recovery for your muscles.
Here’s how to set up the best workout split for you, so you can make your workouts as efficient as possible & build lean muscle 👇🏼
What is a workout split?
Briefly explained, your workout split is how you choose to divide your workouts into certain body parts.
For example you could have a “full body split”, which means you only do full body workouts. Or you could have an “upper / lower split”, which means you some days train upper body, and others train lower body.
Step 1: Decide your workout frequency
Figuring out the best workout split for you, first and foremost comes down to your availability and how often you workout. Set yourself a realistic goal that you can see yourself maintain long term.
Once you know how many days per week you can (and want to) workout, you can start figuring out your workout split.
If you’re a beginner, it's recommended to start with 2-3 times per week the first couple months, because your body is not yet used to working out as much, and you'll have sore muscles from even the lightest workout
Step 2: Apply the golden rule ⭐️
After you've figured out how many workouts you'll be getting in per week, it's time to apply the golden rule: To build lean muscle you must ideally activate each muscle group 2-3 times per week.
This means, the less frequent you workout, the more muscle groups you need to target in each workout. On the other hand, the more frequent you workout, the more you’re able to break down your workouts into specific muscle groups.
Here’s how we suggest your workout split to be based on how often you workout 👇🏼
Working out 1-2 times per week
If we’re training 1-2 times per week, your workouts will have to be full body in order to apply the golden rule of engaging each muscle group 2 times per week. Full body workouts are also great for beginners, as it allows you to slowly get your body used to working out.
Best for: Beginners who are new to lifting; or someone who has had a long break from training
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Day 1: Full body
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Day 2: -
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Day 3: -
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Day 4: Full body
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Day 5: -
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Day 6: -
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Day 7: -
Workout out 3 times per week
At this frequency you have two options for how your workout split can be. If you’re more of a beginner, full body workouts will be best; and if you’re more experienced you can opt for the upper/lower split.
Best for: Beginners who are new to lifting; or someone who’s been working out for at least 2 months
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Day 1: Full body
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Day 2: -
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Day 3: Full body
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Day 4: -
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Day 5: Full body
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Day 6: -
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Day 7: -
Or you can begin having workouts for specific muscle groups:
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Day 1: Lower body
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Day 2: -
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Day 3: Upper body
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Day 4: -
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Day 5: Full body
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Day 6: -
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Day 7: -
Working out 4 times per week
Working out 4 times per week is ideal to build lean muscle because it means you can split all your workouts into upper- and lower body workouts.
It’s more recommended for intermediate lifters. Jumping straight into this workout split as a beginner can be quite tough on your body.
Best for: Intermediate lifters; and someone who’s used to working out.
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Day 1: Lower body
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Day 2: Upper body
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Day 3: -
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Day 4: -
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Day 5: Lower body
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Day 6: Upper body
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Day 7: -
💡 Tip: At this frequency, make sure you’re strategic with rest days. Try and avoid targeting the same muscle groups two days in a row. Overworking them will mean weaker workouts and increased risk of injury.
Working out 5 times per week
At this workout frequency you can even further tailor your workout split based on a specific muscle group you’re trying to build the most.
Best for: Intermediate / Advanced lifters. Someone who’s simply enjoys going to the gym or who no longer feels challenged enough with a 4-day split
For an upper body focus, we're splitting up our upper body workouts even further:
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Day 1: Upper body (push)
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Day 2: Lower body
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Day 3: Upper body (pull)
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Day 4: -
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Day 5: Lower body
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Day 6: Upper body (push & pull)
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Day 7: -
For a lower body focus, we're splitting up our lower body workouts even further:
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Day 1: Lower body (quads)
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Day 2: Upper body
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Day 3: Lower body (glutes & hamstrings)
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Day 4: -
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Day 5: Upper body
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Day 6: Lower body (quads, glutes & hamstrings)
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Day 7: -
Setting up your personalised training plan 🏋🏻♀️
Putting together a training plan can feel like piecing together a puzzle before even picking up a weight. But a training plan will also get you so much further than random workouts ever will.
That’s why the trainn app is such an effective fitness app when it comes to creating the perfect training plan for you. You simply enter your preferences and enjoy a personalised training plan with the ideal workout splits for you built in. And best of all? Your training plan changes with you as you improve.
If you’re ready to start seeing the results you want at the gym, click below to download the trainn app 👇🏼
Bill Wynne
Creative content writer
Workout advice, high-protien recipes & healthy habits
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