The Ultimate Workout Split for Building Lean Muscle in Simple Steps

Coach Emily
Jun 11, 2025
4 min read

Building lean muscle is a goal for many fitness enthusiasts, whether you're just starting out or have been working out for years. With so much information available, it can be confusing to find the best way to achieve this goal. This blog post breaks down the ultimate workout split for building lean muscle in simple steps. You’ll get clear guidance to kickstart your fitness journey.

Understanding Lean Muscle

Before we dive into the workout split, let’s clarify what lean muscle is. Lean muscle refers to muscle tissue that has minimal fat attached. This not only enhances your appearance but also boosts your metabolism. With more lean muscle, you can burn more calories at rest, which is key for maintaining a healthy weight.

You build lean muscle through a mix of resistance training, balanced nutrition, and proper recovery. Research shows that individuals who combine these elements see an increase in their muscle mass and a reduction in body fat. For example, a study found that participants who followed a structured resistance training program for 12 weeks increased muscle mass by an average of 3.5 pounds.

The Importance of a Workout Split

A workout split organizes your training sessions throughout the week. This approach allows you to focus on specific muscle groups, ensuring that each area gets the attention it needs for growth. A well-structured workout split helps prevent overtraining and injuries while maximizing results.

Choosing the Right Workout Split

For building lean muscle, a push/pull/legs (PPL) split is highly effective. This method divides your workouts into three main categories:

Push: Exercises that involve pushing movements, targeting the chest, shoulders, and triceps.
Pull: Exercises that focus on pulling movements, targeting the back and biceps.
Legs: Exercises that work the entire lower body, including quadriceps, hamstrings, and calves.

This structure promotes balanced training and ensures each muscle group has adequate recovery time before being worked again.

Sample Push/Pull/Legs Workout Split

Here’s a straightforward PPL workout split you can follow:

Day 1: Push

Bench Press: 4 sets of 8-10 reps
Overhead Dumbbell Press: 3 sets of 10 reps
Incline Dumbbell Flyes: 3 sets of 10-12 reps
Tricep Dips: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 12-15 reps

Day 2: Pull

Pull-Ups: 4 sets of 6-8 reps
Bent-Over Barbell Rows: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 10-12 reps
Face Pulls: 3 sets of 12-15 reps

Day 3: Legs

Squats: 4 sets of 8-10 reps
Deadlifts: 3 sets of 6-8 reps
Leg Press: 3 sets of 10-12 reps
Calf Raises: 3 sets of 12-15 reps
Lunges: 3 sets of 10-12 reps per leg

Recovery and Rest

After completing the three workout days, rest for a day or two before repeating the cycle. This recovery period is crucial for your muscles to repair and grow, which is essential for effective muscle building.

Nutrition for Lean Muscle Growth

While a solid workout split is vital, nutrition also plays a key role in building lean muscle. Here are some practical tips to optimize your diet:

Protein Intake: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. For instance, if you weigh 70 kg (about 154 pounds), your target protein intake would be between 112 to 154 grams per day. Include foods like chicken, fish, eggs, legumes, and dairy to meet this target.
Balanced Meals: Make sure your meals include a balance of proteins, healthy carbohydrates, and fats. Foods like brown rice, quinoa, and avocados alongside your protein sources provide the energy needed for workouts and recovery.
Stay Hydrated: Maintain proper hydration by drinking enough water throughout the day. Staying hydrated supports muscle function and recovery.
Post-Workout Nutrition: Fuel your body with meals or snacks rich in protein and carbohydrates within 30 minutes after your workout for effective recovery.

Tracking Your Progress

To see meaningful results, it’s important to monitor your progress. Use a workout journal or fitness app to document your exercises, sets, and reps. This habit helps you spot areas needing improvement and keeps you motivated.

Adjusting Your Workout Split

As you advance, you may want to adjust your workout split. If your progress stalls, consider increasing the weights you use, changing your rep ranges, or adding new exercises to your routine. Being in tune with your body and making the right adjustments will support your growth.

Building Lean Muscle Made Simple

Building lean muscle doesn't need to be complicated. By following a structured workout split like the push/pull/legs routine and focusing on good nutrition, you can reach your fitness goals. Stay patient and consistent, as muscle growth takes time.

With these straightforward steps, you're on your path to building lean muscle and transforming your body. So pack your gym bag, hit the weights, and enjoy your fitness journey!