Challenge Yourself With This 6-Day Best Workout Split For Muscle Gain And Know Its Benefits!

When aiming for muscle gain, selecting the best workout split is essential for maximising results and optimising recovery. Know that the best workout split for muscle gain is a strategic division of your training routine, targeting specific muscle groups or movements on different days. The best workout splits for muscle growth include full-body workouts, upper/lower splits, push/pull/legs, and body part splits, each offering unique benefits depending on your experience level, goals, and schedule.
 

So, let’s explore the best workout split for muscle gain with a 6-day exercise plan to ensure balanced muscle development and consistent progress towards your muscle-building.
 

Table Of Contents

1. What Is A Workout Split?

2. 6 Day Workout Split For Muscle Gain

3. What Workout Split Is The Fastest For Growth?

4. Is Split Workout Better For Muscle Gain?

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References
 

What Is A Workout Split?

A workout split divides your training regimen into different muscle groups or movement patterns over a week. This method allows for targeted focus on specific areas, ensuring that each muscle group receives adequate attention and recovery time. The best workout split for muscle gain includes:

• Full Body Workouts: Involves training all major muscle groups in a single session, typically performed 2-3 times per week.
• Upper/Lower Split: Divides workouts into upper body and lower body sessions, usually alternating and performed 3-4 times per week.
• Push/Pull/Legs Split: Separates workouts into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises, often scheduled over a 3-day cycle.
• Body Part Split: Focuses on one or two muscle groups per session, spread across 5-6 days a week (e.g., chest day, back day, leg day).

Choosing a split method depends on the individual's goals, preferences, and exerciser. To achieve the best results, exercise volume, intensity, and frequency must be balanced.

Also Read: The Ultimate Guide To Choosing The Perfect Personal Fitness Instructor!
 

6 Day Workout Split For Muscle Gain

Note the best workout split for muscle gain routine for 6 days, suitable for all fitness levels:

Also Read: 8 Effective Glute Workouts For Men To Build Strength And Definition
 

What Workout Split Is The Fastest For Growth?

A full-body workout 3-4 times a week is ideal for maximum muscle mass. This increases frequency and stimulation by distributing the target across all major muscle groups in each exercise. Focus on compound movements like variations of squats, deadlifts, bench presses, and rows, doing 3-4 sets of 6-12 reps per exercise. Start losing weight by lifting weights or repeating periods. Provide adequate rest and nutrition to aid recovery. This method optimises muscle protein synthesis and supports overall muscle growth.

Also Read: Here Are The Best Exercises For Leg Pain Relief And Fast Recovery!
 

Is Split Workout Better For Muscle Gain?

Split workouts can be highly effective for muscle gain because they allow you to target specific muscle groups and provide adequate training and effort to each one. By dividing your workouts into different days focused on particular muscle groups, you can train each muscle group more frequently throughout the week, promoting muscle hypertrophy.

However, the effectiveness of split workouts depends on personal preferences, goals, and recovery abilities. Some people may find full-body workouts more productive, while others might benefit from the variety and focus that split workouts offer.

Ultimately, regardless of the type of workout you choose, the key to building muscle lies in consistency, avoiding overtraining, maintaining proper nutrition, and ensuring adequate recovery. These factors are essential for muscle growth and overall fitness progress.

Also Read: Workout For Beginners At Home Tips, Tricks And Exercises
 

Expert’s Advice

As a dietitian, I recommend pre-prepare every day for a workout split as a new day comes with a new body part workout, so having a protein-rich meal includes sprouts, yoghurt and oats smoothie, boiled egg whites or black chana salad is a must. Moreover, make sure to eat something solid rather than drinking liquid options to avoid bloating while exercising. Additionally, a split workout does not mean you have to work specifically, as mentioned by the trainer. You can mix and properly match according to your targeted goal.

Health Expert 
Akshata Gandevikar
 

The Final Say

Ultimately, the best exercises for building muscle are the ones that fit your goals, interests, and lifestyle. Consistency and dedication are key whether you choose push-pull leg splits or other variations. By following an exercise routine, providing your body with the right nutrients, and prioritising recovery, you can achieve the muscles you're working on.
 

FAQs

1. How do I incorporate the best workout splits for muscle growth into my exercise routine?

Choose a split that fits your goals and schedule, like push/pull/legs for intermediates or full-body for beginners. Plan your week to balance training and rest days, targeting each muscle group effectively. Adjust as needed based on your recovery and progress.
 

2. What are the components of the best split for muscle gain?

A good split includes balanced volume, intensity, and recovery. Focus on compound exercises for overall mass, add isolation moves for specific muscles, and ensure proper nutrition, sleep, and hydration.
 

3. Can a workout split for muscle gain be done at home?

Yes, with the right equipment like resistance bands, dumbbells, and bodyweight exercises. Tailor the split to your gear, focusing on compound movements and progressively increasing resistance or reps.
 

4. Which is the best workout split for muscle gain and fat loss?

The push/pull/legs (PPL) split is ideal, offering high frequency and balanced workload. Combine it with a caloric deficit, proper nutrition, and cardio. Alternatively, full-body workouts 3-4 times a week are effective for beginners or those with limited time.
 

References

• https://advancedbodymetrics.com/workout-routines/5-of-the-most-effective-training-splits-for-muscle-and-strength/
• https://www.bodybuilding.com/content/the-ultimate-guide-to-an-effective-training-split.html
• https://www.trxtraining.com/blogs/news/six-day-workout-split
• https://www.menshealth.com/uk/building-muscle/a745472/burn-fat-build-muscle-145158/
• https://www.setforset.com/blogs/news/5-day-workout-split

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