This guide ranks common gym splits from S to F tier based on training frequency and recovery. Full-body and upper/lower splits are ranked highest for optimal muscle growth, while low-frequency splits like the bro split are ranked lowest.
GainFrame Guy. Gym splits ranked S to F. Gym splits. S ?. A ?. B ?. C ?. F ?.#1 Full body – S tier. 3 days a week. Hits everything twice. Beginner-best. $ Tier. Mon / Wed / Fri. +Cardio on off days. 45 lb. 45 lb.#2 Upper/lower – A tier. 4 days. Clean balance of strength and recovery. Mon/Thu = Upper. A Tier. Tue/Fri = Lower.#3 PPL – B tier. High volume. Costs you 6 days a week. Skip and it falls apart. Push. Pull. Push Pull Legs. Pull Legs Pull Legs. Mon Tue Wed Thu Fri Sat. B Tier.#4 Arnold split – C tier. Classic but dated. Frequency is too low for natural lifters. Arnold. C Tier. Chest+Back. Arms+Shoulders. Legs. Chest+Back. Chest+Back. Arms+Shoulders. Legs.#5 Bro split – F tier. Once a week. Frequency too low. Most popular = most wrong. Calendar. Monday Chest Day. Tuesday Chest Day. Wednesday Chest Day. Friday Chest Day. Saturday Chest Day. Sunday Chest Day. 1x per week = low frequency. F Tier. Bro how are you not growing?
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