The Best Training Split for Men Who Want to Get Lean
One of the most common questions I get from men who want to build an elite physique is: how should I structure my training week?
With so many options out there, full body, push pull legs, upper lower, bro splits, it's easy to get overwhelmed and end up doing something random that doesn't actually serve your goal.
In this post I'm going to break down the best training splits for men who want to get lean, build visible muscle definition and ultimately get photoshoot ready.
First — What Is a Training Split?
A training split is simply how you divide your training across the week. Different splits prioritise different muscle groups on different days, allowing for adequate recovery while maximising training frequency and volume.
The "best" split depends on your goal, your schedule and your training experience. But for men focused on building an elite physique, some splits are significantly more effective than others.
Option 1: Push Pull Legs (PPL)
This is one of the most effective and popular splits for physique development.
Push day: Chest, shoulders, triceps
Pull day: Back, biceps, rear delts
Legs day: Quads, hamstrings, glutes, calves
Frequency: 6 days per week (run the split twice) or 3 days per week
Who it's best for: Men with 1+ years of training experience who can train 4-6 days per week.
Why it works: Each muscle group gets trained twice per week, which research consistently shows is optimal for muscle growth. The movements flow naturally, pushing muscles recover while you're training pulling muscles and vice versa.
Option 2: Upper Lower Split
A highly effective split that works particularly well for men who can only train 4 days per week.
Upper A: Chest and back focused
Lower A: Quad focused
Upper B: Shoulders and back focused
Lower B: Hamstring and glute focused
Frequency: 4 days per week
Who it's best for: Men with busy schedules who want to train efficiently without sacrificing results.
Why it works: Like PPL, upper lower hits each muscle group twice per week. It's slightly less volume per session than PPL, making it more manageable for men who are also doing cardio alongside their lifting.
Option 3: Full Body Training
Often underrated for physique development, full body training can be extremely effective, especially for men newer to training.
Each session trains every major muscle group with compound movements like squats, deadlifts, bench press and rows.
Frequency: 3 days per week
Who it's best for: Men with less than 1 year of consistent training, or anyone who can only commit to 3 sessions per week.
Why it works: High training frequency means each muscle gets stimulated 3 times per week. For newer trainees especially, this frequency drives rapid progress.
Which Split Is Best for Getting Lean?
Here's the truth, the best split for getting lean is the one you'll actually stick to consistently.
That said, for most men I coach who are working towards a photoshoot or elite physique goal, I recommend Push Pull Legs run 5-6 days per week for those with the time, or an Upper Lower split run 4 days per week for those with busier schedules.
Both allow for:
High training frequency per muscle group
Adequate recovery between sessions
Enough volume to maintain and build muscle while in a calorie deficit
Flexibility to add cardio sessions without overtraining
What About Abs?
Add direct ab work to the end of 2-3 sessions per week. 3-4 exercises, 3 sets each. Keep it simple, planks, cable crunches, leg raises and bicycle crunches cover everything you need.
Remember, visible abs are made in the kitchen. No amount of ab training will show definition through a layer of body fat. Get your nutrition right first.
How Many Sets and Reps?
For physique development, the research supports a rep range of 6-20 reps per set, with most of your training sitting in the 8-15 rep range.
Aim for 10-20 working sets per muscle group per week. If you're just starting out, sit at the lower end. As you build experience and capacity, gradually increase your weekly volume.
The Most Important Thing
Whatever split you choose, progressive overload is the non-negotiable. If you're not consistently lifting more weight, doing more reps or adding more volume over time, your physique will not change.
Track your lifts. Beat your numbers. Stay consistent.
Want a Training Plan Built Specifically for Your Physique Goal?
Every client I work with gets a fully tailored training plan built around their goal, their schedule and their current level. No generic templates. No guesswork.
If you're serious about building an elite physique, whether you're working towards a photoshoot or just want to be in the best shape of your life, I'd love to help.
[Find out more about 1-1 coaching] or [claim your free Shred Starter] to take the first step.
