The best workout routine is not the one your favourite influencer follows. It's the one that aligns with the training variables the research has identified as most important — frequency, volume, intensity, and progressive overload — and that you can sustain consistently for years. Every evidence-based comparison of training splits arrives at the same conclusion: how you organise these variables matters far more than which specific exercises you choose.
A 2023 Bayesian network meta-analysis of 178 studies (Lopez et al., British Journal of Sports Medicine) found that higher-load, multiset, twice-weekly training was the highest-ranked prescription for muscle hypertrophy. A 2025 dose-response meta-regression of 67 studies and 2,058 participants confirmed that both volume and proximity to failure drive muscle growth, with diminishing returns beyond approximately 12–20 sets per muscle group per week (Pelland et al., Sports Medicine, 2025).
This article compares every major training split by evidence, then gives you a complete best exercise routine you can start this week.
What is the best workout routine? The best workout routine for muscle growth trains each muscle group at least twice per week using compound movements (squats, deadlifts, presses, rows) at 60–85% of your one-rep max, with 10–20 sets per muscle group per week taken within 1–3 reps of failure. A full body workout routine 3 days per week or an upper/lower split 4 days per week both satisfy these parameters. Consistency over months matters more than programme design (Schoenfeld et al., Sports Medicine, 2016; Lopez et al., BJSM, 2023).
Best Exercise Routine: The Variables That Actually Matter
Before comparing splits, understand the four variables that determine results — regardless of which programme you follow.
Frequency: train each muscle twice per week minimum
A meta-analysis by Schoenfeld et al. (Sports Medicine, 2016) found that training each muscle group at least twice per week produced superior hypertrophy compared to once weekly. The 2023 network meta-analysis confirmed this: twice-weekly training was the highest-ranked frequency for muscle growth.
Volume: 10–20 sets per muscle group per week
Current evidence supports 10–20 weekly sets per muscle group, with newer trainees benefiting from the lower end. The 2025 dose-response meta-regression (Pelland et al.) found that gains increase with volume but with diminishing returns — particularly for strength, where the plateau is reached earlier than for hypertrophy.
Intensity: 60–85% of one-rep max, close to failure
For hypertrophy, load is less important than effort. A network meta-analysis (Lopez et al., Medicine & Science in Sports & Exercise, 2021) found that muscle hypertrophy is similar across load ranges when sets are performed close to failure. However, higher loads (>=80% 1RM) produce superior strength gains.
A meta-analysis on proximity to failure (Refalo et al., Sports Medicine, 2022) found no evidence that training to absolute failure is superior to stopping 1–2 reps short — and the reduced fatigue and injury risk make sub-failure training the more sustainable approach.
Progressive overload: the non-negotiable
Without progressively increasing demand — more weight, more reps, or more sets over time — adaptation stalls. The best fitness routine is the one that tracks and progresses these variables systematically. Our complete guide on how to build muscle covers progressive overload methodology in detail.
Good Workout Routines Compared: Which Split Is Best?
Full body workout routine (3 days/week)
Structure: Train every muscle group each session. Monday/Wednesday/Friday or similar.
Best for: Beginners, returners, men with 3 available training days, anyone prioritising efficiency.
Evidence: The Schoenfeld meta-analysis found twice-weekly frequency superior to once-weekly. A 3-day full body routine hits each muscle 3x per week — exceeding the minimum threshold. The 2023 network meta-analysis ranked multiset, twice-weekly training highest for hypertrophy, which a full body routine achieves comfortably.
Volume per session: 2–3 exercises per muscle group, 2–3 sets each. Total: 6–9 sets per muscle per session, 18–27 per week across three sessions.
Advantage: Maximum frequency per muscle group. Fewer sessions required. Each session stimulates full-body muscle protein synthesis.
Limitation: Sessions can run long (60–75 minutes) if volume is high. Fatigue accumulates across compound movements within a single session.
Upper/lower split (4 days/week)
Structure: Upper body Monday/Thursday, lower body Tuesday/Friday. Or similar rotation.
Best for: Intermediate trainees, men with 4 available days, those who want more volume per muscle group.
Evidence: Hits each muscle twice per week with more volume per session than a full body split. Allows 4–5 exercises per session at 3–4 sets each without excessive session length.
Volume per session: 12–16 sets per session, split between muscle groups. Total: 12–20 sets per muscle group per week.
Advantage: Balanced frequency and volume. Manageable session length (45–60 minutes). Natural recovery day between upper and lower sessions.
Limitation: Requires 4 training days. Lower body sessions can be demanding when squats and deadlifts share a day.
Push/pull/legs (5–6 days/week)
Structure: Push (chest, shoulders, triceps), Pull (back, biceps), Legs. Run twice per week for 6 sessions, or once through for 3.
Best for: Advanced trainees with 5–6 available days and strong recovery capacity.
Evidence: When run 6 days per week, each muscle is hit twice — meeting the frequency threshold. Allows highest per-session volume for each muscle group.
Advantage: Maximum volume per muscle group. Each session is focused on fewer muscles, allowing more exercises and sets.
Limitation: Requires 5–6 days, which is unsustainable for most men managing careers and families. Recovery demands are high. Injury risk increases with accumulated weekly volume.
The verdict
For most men, a full body routine 3 days per week or an upper/lower split 4 days per week optimises the balance between frequency, volume, recovery, and sustainability. The push/pull/legs split works for advanced trainees with the schedule and recovery capacity to support it — but it's not superior for hypertrophy when volume and frequency are matched.
The best workout routine is the one you'll do consistently for years. Three sessions per week, sustained for 52 weeks, will always outperform six sessions per week abandoned in February.
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Best Fitness Routine: The Complete 3-Day Programme
Here is a complete workout routine for beginners and intermediates — a full body split that satisfies every evidence-based parameter.
Warm-up (all sessions): 3 min general cardio + 4 min dynamic mobility + 3 min progressive loading.
Session A (Monday)
| # | Exercise | Sets x Reps | RPE | Rest |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 3 x 8–10 | 7–8 | 2–3 min |
| 2 | Dumbbell Bench Press | 3 x 8–10 | 7–8 | 90–120s |
| 3 | Cable Row | 3 x 10–12 | 7–8 | 90s |
| 4 | Dumbbell Romanian Deadlift | 2 x 10–12 | 7 | 90s |
| 5 | Plank Hold | 2 x 30–45s | 7 | 60s |
Session B (Wednesday)
| # | Exercise | Sets x Reps | RPE | Rest |
|---|---|---|---|---|
| 1 | Barbell Deadlift | 3 x 6–8 | 7–8 | 3 min |
| 2 | Overhead Press | 3 x 8–10 | 7–8 | 2–3 min |
| 3 | Lat Pulldown | 3 x 10–12 | 7–8 | 90s |
| 4 | Walking Lunges | 2 x 10 each | 7 | 90s |
| 5 | Pallof Press | 2 x 10 each | 7 | 60s |
Session C (Friday)
Repeat Session A. Aim to add 1 rep per set or match reps at the same weight. This is double progression in action.
Progression: When you hit the top of the rep range on all sets at RPE 7–8, add 2.5kg and reset to the bottom of the range. Week 4 is a deload: reduce all weights by 40–50%, same structure.
Session time: 50–60 minutes including warm-up.
This programme hits each muscle group 2–3x per week, uses compound movements, keeps volume at 12–16 hard sets per muscle group weekly, and uses RPE to auto-regulate intensity. It's a complete best workout routine backed by every parameter the research supports.
Workout Routine for Beginners: The First 12 Weeks
If you're starting from zero, the programme above works — but the first four weeks should focus on learning movement patterns, not loading.
Weeks 1–4: 2–3 sessions per week. Light-to-moderate weight. 2–3 sets of 10–12 reps. Priority is technique.
Weeks 5–8: 3 sessions per week. Increase weight by 5–10% where form is solid. 3 sets of 8–12 reps.
Weeks 9–12: 3–4 sessions per week. Progressive overload is the priority. 3–4 sets of 6–12 reps. First deload in week 12.
Neurological adaptations — strength without visible size — begin within 2–4 weeks. Visible hypertrophy typically appears at 8–12 weeks. The single most important principle: track your sessions and aim to do slightly more each week.
For home training without a gym, adjustable dumbbells and a pull-up bar support the first 6–12 months. Replace barbell movements with dumbbell equivalents and apply the same progressive overload principles. Our guide covers how to build muscle at home in detail.
Recovery: The Variable That Makes the Routine Work
The best exercise routine in the world fails without adequate recovery.
Sleep: 7–9 hours nightly. Growth hormone peaks during deep sleep. This is your primary recovery window.
Protein: 1.6–2.2g/kg/day, distributed across 3–4 meals with at least 30g per serving. Each meal must clear the leucine threshold. See our complete high protein foods guide for practical meal structures.
Deload weeks: Every 4th week, reduce load by 40–50%. This allows connective tissue to fully adapt — tendons recover 2–3x slower than muscle.
Creatine: 3–5g creatine monohydrate daily. The most evidence-backed supplement for resistance training performance.
Stress management: Chronic cortisol elevation suppresses recovery. Training hard on a poor stress-management foundation produces diminishing returns.
Frequently Asked Questions
What is the best workout routine for building muscle?
A routine that trains each muscle group at least twice per week with 10–20 sets per muscle group, using compound movements at 60–85% of your one-rep max, taken within 1–3 reps of failure. A full body routine 3 days per week or an upper/lower split 4 days per week both satisfy these parameters. Consistency over months matters more than the specific split chosen.
Is a full body workout routine effective?
Yes — and for most men, it's optimal. A meta-analysis found that training each muscle 2–3 times per week (which a full body routine achieves) produces superior hypertrophy compared to once weekly (Schoenfeld et al., 2016). A 2023 network meta-analysis of 178 studies confirmed multiset, twice-weekly training as the highest-ranked protocol for muscle growth.
How many days per week should I work out?
Three to four days produces the best balance of training stimulus, recovery, and sustainability. Three days suits beginners and men with demanding schedules. Four days allows more volume per muscle group. Research shows no additional hypertrophy benefit from training frequency above twice per week when volume is matched, making 3–4 days sufficient for most goals.
What exercises should a beginner do?
Compound movements that train multiple muscle groups simultaneously: squats (or leg press), deadlifts, bench press, overhead press, rows, and pull-ups or lat pulldowns. These recruit the most muscle fibres, produce the largest hormonal responses, and are the most time-efficient. Add isolation work (curls, lateral raises) after compounds are complete, not instead of them.
How long should a workout take?
45–60 minutes including warm-up. Research on expert performers shows deliberate practice peaks at approximately 4 hours daily (Ericsson et al., Psychological Review, 1993). Two to three 60-minute sessions produce more quality output than five-hour marathon gym sessions. Warm-up (10 minutes) is non-negotiable — structured warm-ups reduce injury incidence by 35%.
Do I need to change my routine regularly?
No. "Muscle confusion" is a myth. Progressive overload — gradually increasing weight, reps, or sets — is what drives continued adaptation, not novelty. Stay with a programme for 8–12 weeks minimum before considering changes. The SPIVA Persistence Scorecard of training applies here: consistency with a good programme beats programme-hopping every time.
Key Takeaways
- Train each muscle group at least twice per week — the minimum frequency threshold for optimal hypertrophy
- 10–20 sets per muscle group per week, with newer trainees at the lower end
- Full body 3x/week or upper/lower 4x/week covers the evidence-based parameters for most men
- Progressive overload is non-negotiable — track sessions and aim to do slightly more each week
- Recovery determines results — sleep, protein, deloads, and stress management are not optional extras
References
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Schoenfeld BJ, et al. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine. 2016. DOI: 10.1007/s40279-015-0451-3
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Lopez P, et al. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine. 2023. DOI: 10.1136/bjsports-2023-066658
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Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Medicine. 2025. DOI: 10.1007/s40279-025-02344-w
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Lopez P, et al. Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis. Medicine & Science in Sports & Exercise. 2021. DOI: 10.1249/MSS.0000000000002585
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Refalo MC, et al. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine. 2022. DOI: 10.1007/s40279-022-01784-y
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Schoenfeld BJ, et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences. 2017. DOI: 10.1080/02640414.2016.1210197
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Ericsson KA, et al. The role of deliberate practice in the acquisition of expert performance. Psychological Review. 1993.
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Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018. DOI: 10.1136/bjsports-2017-097608
This is educational content, not medical advice. Consult your doctor before making changes to your health, fitness, or nutrition regimen.