The Workout Split Tier List

Training comic · April 10, 2026 · 6 slides

This guide ranks popular workout splits into a tier list based on their effectiveness for muscle growth and recovery. It rates the Bro Split as C-tier, Full Body as B-tier, Upper/Lower as A-tier, and both Push/Pull/Legs and the Arnold Split as S-tier. Choosing the right split depends on your experience level and recovery capacity.

The GainFrame mascot stands with arms crossed next to a blank tier list chart labeled S, A, B, and C, introducing a ranking of different workout splits.
Gainframe Guy. The Workout Split Tier List
The GainFrame mascot is shown with one comically oversized, muscular arm and one tiny arm, illustrating how the C-tier 'Bro Split' is ineffective for balanced progress.
1. The Bro Split (C-Tier). One muscle group a day. Awful for real progress.
The GainFrame mascot lies exhausted in a pool of sweat surrounded by dumbbells, showing that the B-tier 'Full Body' split can hinder recovery for intermediate lifters.
2. Full Body (B-Tier). Amazing for beginners, but terrible for intermediate recovery.
The GainFrame mascot balances peacefully on one leg on a Bosu ball in a yoga pose, representing the balanced recovery and frequency of the A-tier 'Upper / Lower' split.
3. Upper / Lower (A-Tier). Four days a week. The perfect balance of frequency and recovery for most lifters.
The GainFrame mascot glows with a golden aura and a halo, showing that the S-tier 'Push / Pull / Legs' split is highly effective for muscle growth if recovery is managed.
4. Push / Pull / Legs (S-Tier). Six days a week. God tier for hypertrophy if you have the recovery.
The GainFrame mascot poses on a bodybuilding stage with a highly muscular physique, highlighting the S-tier 'Arnold Split' as an old-school classic for building chest and arms.
5. Arnold Split (S-Tier). An old school classic that builds massive arms and chest.

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