Ready to stop guessing at the gym? Building a workout plan that works for you is the single most important step to seeing real results. The key isn’t just showing up; it’s training with a purpose.
This guide will break down the essential principles of workout splits, reps, and sets and provide you with actionable plans you can use starting today.
The Foundation: Reps, Sets, and Splits
Before you lift a single weight, it’s crucial to understand the language of training.
- Reps (Repetitions): This is the number of times you perform a specific exercise in a row. The rep range you choose determines your primary goal:
- 1-5 Reps: Builds maximal strength.
- 6-12 Reps: Promotes hypertrophy (muscle growth).
- 15+ Reps: Increases muscle endurance.
- Sets: This is a group of repetitions. For example, doing “3 sets of 10 reps” means you will perform the exercise 10 times, rest, and repeat the process two more times.
- Workout Split: This is how you organize your training over the course of the week. Instead of doing the same full-body routine every day, a split allows you to focus on specific muscle groups or movement patterns, giving your muscles time to recover and grow.
Popular Workout Splits for Men
Choosing the right split depends on your fitness level, schedule, and goals. Here are three of the most effective options.
1. Full-Body Split (3 Days/Week)
Who it’s for: Beginners or those with limited time.
Why it works: This split is a fantastic way to build a solid foundation. You train every major muscle group in each session, allowing for high-frequency training that promotes rapid initial strength gains and muscle growth.
Sample Plan:
- Day 1 (Monday): Full-Body A
- Day 2 (Wednesday): Full-Body B
- Day 3 (Friday): Full-Body C
Example Exercises:
- Full-Body A: Squats, Bench Press, Pull-ups, Shoulder Press, Barbell Rows
- Full-Body B: Deadlifts, Push-ups, Bent-Over Rows, Dumbbell Lunges, Dips
- Full-Body C: Goblet Squats, Incline Dumbbell Press, T-Bar Rows, Leg Press, Lateral Raises
2. Upper/Lower Split (4 Days/Week)
Who it’s for: Intermediates looking for more volume.
Why it works: This split divides your body into two sessions, allowing you to focus more intensely on either your upper or lower body. You can train each part twice a week with dedicated rest days in between.
Sample Plan:
- Day 1 (Monday): Upper Body
- Day 2 (Tuesday): Lower Body
- Day 3 (Wednesday): Rest
- Day 4 (Thursday): Upper Body
- Day 5 (Friday): Lower Body
- Day 6-7 (Weekend): Rest
Example Exercises:
- Upper Body: Bench Press, Incline Dumbbell Press, Pull-ups, Seated Cable Rows, Overhead Press, Bicep Curls, Tricep Pushdowns
- Lower Body: Barbell Squats, Romanian Deadlifts, Leg Press, Hamstring Curls, Calf Raises
3. Push/Pull/Legs (PPL) Split (6 Days/Week)
Who it’s for: Advanced lifters or those who want to train six days a week.
Why it works: The PPL split organizes exercises by movement pattern. This allows you to hit each muscle group with a high volume of work, promoting maximum hypertrophy while ensuring your muscles have a full week to recover before being trained in the same way again.
Sample Plan:
- Day 1 (Monday): Push
- Day 2 (Tuesday): Pull
- Day 3 (Wednesday): Legs
- Day 4 (Thursday): Push
- Day 5 (Friday): Pull
- Day 6 (Saturday): Legs
- Day 7 (Sunday): Rest
Example Exercises:
- Push Day (Chest, Shoulders, Triceps): Bench Press, Overhead Press, Incline Dumbbell Press, Tricep Pushdowns, Lateral Raises
- Pull Day (Back, Biceps): Deadlifts, Pull-ups, Barbell Rows, Face Pulls, Bicep Curls
- Leg Day (Quads, Hamstrings, Glutes): Squats, Romanian Deadlifts, Leg Press, Leg Curls, Calf Raises
Putting it All Together: A Sample Plan
Here’s an example of how a full workout would look using the Upper/Lower split, with recommended sets and reps.
Upper Body Day
- Barbell Bench Press: 3 sets of 8-12 reps
- Pull-ups: 3 sets to failure
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Seated Cable Rows: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 10-15 reps
- Tricep Pushdowns: 3 sets of 10-15 reps
Lower Body Day
- Barbell Squats: 3 sets of 6-10 reps
- Romanian Deadlifts: 3 sets of 8-12 reps
- Leg Press: 3 sets of 10-15 reps
- Leg Curls: 3 sets of 10-15 reps
- Calf Raises: 4 sets of 15-20 reps
No matter which split you choose, consistency is the most important factor. Pick a plan that fits your lifestyle, stick with it for at least 8-12 weeks, and watch your body transform.