Maximize muscle growth at home with a science-backed split routine built for results. No gym? No problem. This guide is all you need.
💡 Why Split Training?
Split training is a workout structure that focuses on different muscle groups on different days. Instead of training your whole body in one session, you “split” your week into targeted zones — chest one day, legs the next, back another, and so on.
This approach is popular among athletes and bodybuilders for a good reason:
- ✅ Allows more volume and intensity per muscle group
- ✅ Promotes better recovery
- ✅ Helps avoid overtraining
- ✅ Builds muscle symmetry and aesthetics
- ✅ Easy to personalize based on your goals and lifestyle
When done right — even at home with minimal equipment — it’s incredibly effective.
📅 Weekly Home Split Plan Overview
| Day | Focus Area | Type |
|---|---|---|
| Monday | Chest + Triceps | Push |
| Tuesday | Back + Biceps | Pull |
| Wednesday | Legs + Glutes | Lower Body Strength |
| Thursday | Shoulders + Abs | Isolation + Core |
| Friday | Full Body HIIT | Conditioning |
| Saturday | Mobility + Stretch | Active Recovery |
| Sunday | Rest | Total Recovery |
You can adjust the order or rest day based on your schedule, but stick to a 5–6 day active structure.
🏋️♂️ Daily Breakdown with Exercises (Minimal Equipment or Bodyweight)
🔥 Day 1 – Chest + Triceps (Push Day)
Equipment: Floor, resistance bands, or dumbbells
Goal: Hypertrophy (muscle size)
Workout:
- Push-Ups – 4 sets x 12–20 reps
- Incline Push-Ups (feet elevated) – 3 x 10–15
- Dumbbell Floor Press / Band Chest Press – 4 x 10–12
- Dumbbell Overhead Triceps Extensions – 3 x 12–15
- Triceps Dips (bench or chair) – 3 x failure
Pro Tip: Slow down the eccentric (lowering) part of each push-up for more activation.
💪 Day 2 – Back + Biceps (Pull Day)
Equipment: Pull-up bar, resistance bands, dumbbells
Workout:
- Pull-Ups (or Door Rows with towel) – 4 x max
- Bent Over Rows (dumbbell or band) – 4 x 10–12
- Supermans – 3 x 15–20
- Dumbbell Curls / Band Curls – 3 x 12–15
- Concentration Curls – 3 x 10
Pro Tip: Use slow, controlled curls and pause at the top for maximum tension.
🦵 Day 3 – Legs + Glutes
Equipment: Bodyweight, dumbbells optional
Workout:
- Bulgarian Split Squats – 3 x 12 each leg
- Goblet Squats (or Bodyweight) – 4 x 15
- Glute Bridges – 4 x 20
- Walking Lunges – 3 x 20 steps
- Calf Raises – 3 x 25
Pro Tip: Focus on full range of motion and controlled tempo.
🧠 Day 4 – Shoulders + Core
Equipment: Dumbbells, mat
Workout:
- Dumbbell Shoulder Press – 4 x 10–12
- Lateral Raises – 3 x 15
- Front Raises – 3 x 12
- Plank to Push-Up – 3 x 45s
- Russian Twists – 3 x 30
- Hanging Leg Raises / Lying Leg Raises – 3 x 15–20
Pro Tip: Avoid swinging during raises – slow, deliberate reps build better definition.
🔁 Day 5 – Full Body HIIT
Equipment: Bodyweight
Workout (3 rounds, 45s work, 15s rest):
- Burpees
- Jump Squats
- Mountain Climbers
- Push-Ups
- Plank Jacks
- High Knees
- Jump Lunges
Pro Tip: HIIT not only burns fat but also maintains muscle when paired with strength days.
🧘♂️ Day 6 – Recovery and Mobility
Goal: Improve flexibility, reduce soreness, and enhance muscle recovery.
- Foam rolling (or massage ball): 10 mins
- Dynamic stretches (hips, hamstrings, shoulders): 10 mins
- Deep breathing & meditation: 5–10 mins
- Optional: Light yoga or walking
Pro Tip: Never skip recovery — it’s where the actual growth happens.
🥗 Bonus: Nutrition Tips for Split Training
- Protein: Aim for 1.6–2.2g per kg of body weight
- Carbs: Don’t fear them — they fuel your workouts
- Hydration: 2.5–3.5 liters/day, more if you sweat heavily
- Meal Timing: Eat a protein-rich meal within 60 mins post-workout
- Supplements (optional): Creatine, whey protein, omega-3s
🔥 Final Thoughts
Split training isn’t just for gym rats. With the right structure, it becomes a powerful home strategy to build muscle, stay consistent, and feel like a beast – right in your living room.
📌 Whether you’re a college student, remote worker, or just someone who prefers training at home, this plan helps you train smarter, not just harder.
Stay consistent. Track your progress. Level up.
