Here’s a curated list of the top 25 evidence-based workout splits, organized by training goal (e.g., hypertrophy, power, strength, endurance) and fitness level (beginner, intermediate, advanced). These splits are backed by research on training volume, intensity, recovery, and progressive overload principles.

🔹 BEGINNER LEVEL (0–6 months of training)

Beginners benefit most from higher frequency, lower complexity, and full-body emphasis.

  1. Full Body 3x/week (Hypertrophy & Strength Blend)
    – 3 non-consecutive days, compound lifts + accessories

  2. Full Body Circuit 2–3x/week (Muscular Endurance)
    – Light weight, minimal rest, metabolic emphasis

  3. Upper/Lower Split 2x/week (4-day total)
    – Foundational intro to body part splits

  4. Push/Pull/Legs (3-Day Intro Version)
    – One day each per week, higher reps

  5. Bodyweight Full Body 3x/week (Movement Mastery)
    – Focus on calisthenics and joint stability

  6. Full Body Power 2x/week + Mobility 1x/week
    – Basic speed-strength drills with long rest

  7. Machine-Based Total Body Split (Hypertrophy Introduction)
    – Teaches motor control with safety

  8. Strength-Endurance Hybrid (Full Body, 3x/week)
    – High reps + low-moderate weights

  9. Functional Movement Split (2x/week + Active Recovery)
    – Prioritizes movement literacy over metrics

  10. Neuromuscular Activation + Stability (2x/week)
    – Foam rolling, tempo control, core focus

🔹 INTERMEDIATE LEVEL (6–24 months of training)

Intermediates benefit from more volume, intensity variation, and periodized loading.

  1. Upper/Lower 4x/week (Hypertrophy)
    – Alternating heavy/light days

  2. Push/Pull/Legs 5–6x/week (Bodybuilding)
    – High volume, muscle-specific accessory work

  3. Full Body Power + Strength (3x/week)
    – Focused on Olympic lifts, velocity, and jumps

  4. 5x5 Strength Split (Full Body or Upper/Lower)
    – Low rep, compound dominance

  5. PHUL (Power Hypertrophy Upper Lower)
    – 4x/week blend of strength and hypertrophy

  6. Daily Undulating Periodization (DUP)
    – Alternates hypertrophy, strength, power

  7. Athlete-Centric Hybrid (Strength/Speed/Mobility)
    – Ideal for field sport cross-training

  8. Strength Endurance Split (Upper/Lower/Conditioning)
    – 3–4x/week, with loaded carries, circuits

  9. Functional Bodybuilding (4–5x/week)
    – Time-under-tension, joint health focus

  10. Agility + Strength (3 days lifting + 2 speed/agility)
    – Sprint mechanics, sleds, plyometrics

  11. Core + Stability Emphasis (3x/week accessory days)
    – Works well as an overlay to other splits

🔹 ADVANCED LEVEL (2+ years of consistent training)

Advanced lifters need structured periodization, deloads, and split specificity.

  1. PPL 6-Day Split (High Volume Hypertrophy)
    – Max muscle growth with individualized microcycles

  2. Westside Conjugate (Powerlifting Focus)
    – Max effort + dynamic effort + accessories

  3. Undulating Periodized Olympic Lifting Split
    – Snatch, clean & jerk variations with wave loading

  4. Concurrent Training Split (Strength + Conditioning)
    – Alternates low-rep lifting days with anaerobic + aerobic work

Hypertrophy-Focused Splits

  1. Bro Split (5-Day)
    – Chest, Back, Shoulders, Arms, Legs

  2. Upper/Lower (4-Day)
    – Upper, Lower, rest, Upper, Lower

  3. Push/Pull/Legs (3-Day or 6-Day)
    – Push, Pull, Legs, repeat

  4. Full Body (3-Day)
    – Whole body 3x/week with varied rep schemes

  5. PHUL (Power Hypertrophy Upper Lower)
    – 4 days: Power + Hypertrophy

  6. PPL + Arms (5-Day)
    – Push, Pull, Legs, Arms/Shoulders, Upper/Lower

  7. Modified Bro Split (4-Day)
    – Chest/Tris, Back/Bis, Legs, Shoulders

  8. Body Part Pairing (5-Day)
    – e.g., Chest/Back, Legs, Shoulders/Arms

  9. High-Frequency Full Body (5-6 Days)
    – Emphasizes volume across the week

  10. Antagonistic Split (4-Day)
    – Chest/Back, Legs, Shoulders/Bis, Tris/Core

Strength-Focused Splits

  1. 5/3/1 Split (4-Day)
    – Squat, Bench, Deadlift, Overhead Press (plus assistance)

  2. Texas Method (3-Day)
    – Volume, Light, Intensity days

  3. Upper/Lower Strength (4-Day)
    – Strength focus on compound lifts

  4. Westside Barbell Conjugate (4-Day)
    – Max effort & dynamic days

  5. Powerbuilding Split (4-Day or 5-Day)
    – Strength compounds + hypertrophy accessories

  6. Olympic Weightlifting Split (5-Day)
    – Snatch, Clean & Jerk, Squat, Pulls, Technique

  7. Heavy/Light/Medium Split (3-Day)
    – Rotates loads for recovery

Power & Athletic Performance Splits

  1. Triphasic Training Split (3-4 Days)
    – Emphasis on eccentric, isometric, concentric phases

  2. Vertical/Horizontal Power Split (4-Day)
    – Jumping, Sprinting, Olympic lifts focus

  3. Speed/Strength/Power (3-Day)
    – Monday: Speed, Wednesday: Strength, Friday: Power

  4. Athletic Performance Full Body (4-Day)
    – Mixed modality training in each session

  5. Contrast Training Split (3-4 Days)
    – Strength paired with explosive movement

  6. Block Periodized Split (3-5 Days)
    – Hypertrophy → Strength → Power phases

Endurance / General Fitness Splits

  1. Circuit-Based Full Body (3-5 Days)
    – Resistance circuits with minimal rest

  2. Hybrid Conditioning Split (4-Day)
    – Strength, Endurance, MetCon, Mobility

Here’s a breakdown of our workout program splits for each training goal mentioned: Full Body Power, Full Body Hypertrophy, Strength & Peak Strength, and Endurance—with consideration for frequency, intensity, and volume. Each is designed to be optimal for its respective adaptation.

1. Full Body Power (Explosiveness, Rate of Force Development)

Split: 3-4 Days/Week

Example:

  • Day 1: Full Body Power (Olympic lifts, jumps)

  • Day 2: Full Body Strength/Contrast (Heavy compound + explosive)

  • Day 3: Full Body Speed (sprints, med ball throws, reactive drills)

  • Day 4 (optional): Recovery/Flow or Low-Volume Neural Day

Frequency: 3–4x/week

Intensity: High (60–90% 1RM for power lifts, submax for speed)

Volume: Low-to-moderate (3–5 sets x 2–5 reps per movement)

Focus: CNS stimulation, velocity, short rest, quality over quantity

2. Full Body Hypertrophy (Muscle Mass Focus)

Split: 4–5 Days/Week Full Body Rotation

Example:

  • Day 1: Full Body A (emphasis on horizontal push/pull + squats)

  • Day 2: Full Body B (vertical push/pull + hinges + arms)

  • Day 3: Active Recovery

  • Day 4: Repeat Full Body A with intensity variance

  • Day 5: Repeat Full Body B or pump day

Frequency: 4–5x/week

Intensity: Moderate (60–80% 1RM)

Volume: High (3–5 sets x 8–15 reps per exercise)

Focus: Accumulation, progressive overload, varied angles, high time under tension

3. Strength & Peak Strength (Absolute Load Capacity)

Split: Upper/Lower or Full Body 4-Day Split (linear or undulating periodization)

Example:

  • Day 1: Squat Focus (heavy, 3–5 reps)

  • Day 2: Bench/OHP Focus (heavy + accessories)

  • Day 3: Deadlift Focus (intensity or speed day)

  • Day 4: Overload/Pause/Assistance work

Frequency: 3–4x/week

Intensity: High to Very High (80–95+% 1RM)

Volume: Low-to-moderate (2–4 sets x 2–6 reps)

Focus: Neurological adaptation, bar speed, rest-based recovery

Peak Strength Phase Tip: Use tapering weeks with reduced volume but maintained intensity (2–3 reps, high %1RM).

4. Endurance (Muscular and Cardiovascular)

Split: Full Body Circuit or Split Endurance/Strength (3–5 Days)

Example:

  • Day 1: Full Body Strength Circuit (low rest, 12–20 reps)

  • Day 2: Cardio Interval/Zone 2

  • Day 3: Upper Endurance (light weights/high reps)

  • Day 4: Lower Endurance

  • Day 5: Long Duration Steady State or HIIT

Frequency: 4–6x/week

Intensity: Low-to-moderate for steady state; high during HIIT days

Volume: High (3–6 sets x 15–20 reps or time-based)

Focus: Lactate threshold, fatigue resistance, muscular stamina