The Most Popular Workout Split, Ranked

Choose the workout split you think is the most popular!

Author: Gregor Krambs
Updated on May 24, 2024 09:32
Finding an effective workout split can be challenging given the number of diverse opinions and strategies available. A list highlighting the most popular choices can serve as a useful resource for those looking to optimize their fitness regime. People benefit from seeing which methods are getting the best results across a broad audience, helping them make informed decisions about their own exercise plans. This website allows you to contribute to the ranking by voting for the workout split that you find most effective. As votes accumulate, the rankings update in real-time, reflecting current trends and preferences in the fitness community. Your participation not only informs others but also helps you stay updated with the most favored workout strategies.

What Is the Most Popular Workout Split?

  1. 1

    Upper/Lower Split

    This split divides training sessions between upper body exercises one day and lower body exercises the next.
    • Frequency: 4 days per week
    • Popularity: High among both beginners and advanced lifters
  2. 2

    5x5 Split

    Centers around five sets of five reps, focusing on compound movements to build strength and muscle.
    • Frequency: 3 days per week
    • Popularity: Popular for strength building
  3. 3

    Body Part Split

    Similar to the Bro Split, this focuses on individual muscle groups but may include more variety or different focuses throughout the week.
    • Frequency: 5-6 days per week
    • Popularity: Widely used for muscle isolation and growth
  4. 4

    PHAT (Power Hypertrophy Adaptive Training) Split

    Designed to improve both muscle size and strength by combining hypertrophy and strength training sessions throughout the week.
    • Frequency: 5 days per week
    • Popularity: Popular among those looking for a hybrid training approach
  5. 5

    Push/Pull/Legs Split (PPL)

    Divides the workout sessions into three types: one day for pushing exercises, one for pulling exercises, and one for legs.
    • Frequency: 3-6 days per week
    • Popularity: Very popular for balanced muscle growth
  6. 6

    Bro Split

    Focuses on one major muscle group each workout, typically spread over 5 days.
    • Frequency: 5 days per week
    • Popularity: Popular in bodybuilding circles
  7. 7

    Full Body Split

    Involves working out the entire body in each session, typically 3 times per week.
    • Frequency: 3 days per week
    • Popularity: Favored by beginners and those with limited time
  8. 8

    Conjugate Method

    A complex system that rotates through maximum effort, dynamic effort, and repetition effort days to improve strength and power.
    • Frequency: 4 days per week
    • Popularity: Popular in powerlifting and athletic training
  9. 9

    PHUL (Power Hypertrophy Upper Lower) Split

    Combines strength and hypertrophy training by focusing on powerlifting movements in upper and lower body workouts.
    • Frequency: 4 days per week
    • Popularity: Gaining popularity for its balanced approach
  10. 10

    German Volume Training

    Focuses on 10 sets of 10 reps for each exercise, aiming at muscle overload to stimulate growth.
    • Frequency: 3-5 days per week
    • Popularity: Known for its intensity and effectiveness in muscle building

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About this ranking

This is a community-based ranking of the most popular workout split. We do our best to provide fair voting, but it is not intended to be exhaustive. So if you notice something or split is missing, feel free to help improve the ranking!


  • 50 votes
  • 10 ranked items

Voting Rules

A participant may cast an up or down vote for each split once every 24 hours. The rank of each split is then calculated from the weighted sum of all up and down votes.


Additional Information

More about the Most Popular Workout Split

People often seek effective ways to structure their workouts. One common method involves splitting exercises over several days. This approach allows focus on different muscle groups or types of exercises each day. Many find it helpful because it provides balance and recovery time.

The idea behind splitting workouts is simple. Instead of working the whole body in one session, you break it down. This can mean focusing on upper body one day and lower body another. Some may choose to work on strength one day and endurance the next. This method helps prevent overtraining and reduces the risk of injury.

Different splits cater to different goals. For those looking to build muscle, splitting workouts can target specific areas more intensely. This means you can lift heavier weights or do more sets for a particular muscle group. Over time, this can lead to better gains in muscle size and strength.

For those aiming to improve overall fitness, splits can include a mix of strength and cardio. This ensures a balanced approach, working the heart and muscles equally. It can also make workouts more interesting and less monotonous.

Recovery plays a key role in any workout plan. By splitting workouts, you give muscles time to recover. This rest period is crucial for muscle growth and repair. Without adequate rest, muscles can't rebuild effectively, which can hinder progress.

Another benefit of splitting workouts is flexibility. Life can be busy, and finding time for long workouts can be tough. Splitting allows shorter, more frequent sessions. This can fit better into a hectic schedule. It also means if you miss a day, you can adjust without losing progress.

Consistency is important in any fitness plan. Splitting workouts can make it easier to stick to a routine. Knowing what to do each day can remove guesswork and make it simpler to stay on track. This can lead to better long-term results.

Variety is another plus. Different splits can keep workouts fresh and engaging. This can help maintain motivation and interest. It also ensures all muscle groups get attention over time, leading to a more balanced physique.

Beginners and advanced exercisers alike can benefit from splitting workouts. For beginners, it can provide a structured way to start. For those more experienced, it can help break through plateaus and continue making progress.

In summary, splitting workouts offers many advantages. It allows for focused training, adequate recovery, flexibility, and variety. It can cater to different fitness goals and levels. This method can help anyone looking to improve their fitness and maintain a consistent routine.

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