Training Splits for Bulking vs. Cutting: What Should Change?

Training Splits for Bulking vs. Cutting: What Should Change?

Your training split builds your body—but should it change depending on whether you’re bulking or cutting?

The short answer: Yes—smart adjustments can maximize muscle retention during a cut and amplify growth during a bulk.
But that doesn’t mean a total overhaul. It means tuning your split to match your recovery, energy levels, and goals.

This article breaks down:

• Whether training splits should change between bulking and cutting
• How to adjust volume, frequency, and recovery
• Example training splits for both phases
• Mistakes to avoid during each phase

Should You Change Your Training Split When Cutting vs Bulking?

You don’t need to reinvent your routine—but your body’s capacity for volume, intensity, and recovery changes depending on your calorie intake.

So while the structure of your split may stay the same (e.g., PPL or Upper/Lower), the way you execute it needs to change.

What to Adjust in Your Split When Cutting

✅ 1. Training Volume

• Bulking: You can handle more sets and reps. Muscles are well-fed and recover quickly.
• Cutting: Reduce volume slightly (~20%) or drop accessory work. Focus on quality sets and muscle maintenance.

✅ 2. Frequency

• Bulking: 2x/week per muscle is ideal
• Cutting: Still aim for 2x/week, but lower weekly volume if needed
• Frequency helps signal the body to retain muscle in a deficit

✅ 3. Intensity (Effort per Set)

• In both phases, go close to failure (1–2 RIR) on most compound lifts.
• Don’t reduce load just because you’re cutting—heavy training = muscle retention.

✅ 4. Rest & Recovery

• Bulking allows faster bounce-back
• Cutting requires more emphasis on sleep, intra-workout nutrition, and less total fatigue
• Schedule rest days more intentionally when dieting hard

Best Splits for Bulking

🔥 5-Day Bodybuilding Split (Bro Split Hybrid)

• Mon: Chest
• Tue: Back
• Wed: Legs
• Thu: Shoulders
• Fri: Arms
• Sat/Sun: Off or active recovery

✅ High volume
✅ Maximize muscle pumps
✅ Great for bringing up lagging body parts

💥 6-Day PPL (Push/Pull/Legs x2)

• Mon: Push
• Tue: Pull
• Wed: Legs
• Thu: Push
• Fri: Pull
• Sat: Legs
• Sun: Off

✅ High frequency and volume
✅ Great for lean bulks and advanced lifters
✅ Easy to scale up/down

📈 4-Day Upper/Lower Split

• Mon: Upper A
• Tue: Lower A
• Thu: Upper B
• Fri: Lower B

✅ Balanced volume and recovery
✅ Perfect for sustainable mass phases
✅ Easily adjustable

Best Splits for Cutting

💪 4-Day Upper/Lower (Moderate Volume)

• Mon: Upper
• Tue: Lower
• Thu: Upper
• Fri: Lower

✅ Maintains strength
✅ Low systemic fatigue
✅ Easy to combine with cardio

3-Day Full Body (Recomp or Aggressive Cuts)

• Mon: Full Body (Heavy)
• Wed: Full Body (Moderate)
• Fri: Full Body (Pump/Accessory)

✅ Efficient and time-saving
✅ Ideal during deep deficits
✅ Focuses on movement quality over quantity

PPL for Cutting (4-Day Hybrid)

• Mon: Push
• Tue: Pull
• Thu: Legs
• Sat: Upper Hypertrophy / Arms

✅ Preserves frequency
✅ Volume can be adjusted per day
✅ Fits cardio or conditioning days easily

What NOT to Do During a Cut

❌ Drop Weights and Go “High Rep Only”

You’ll lose strength and signal the body to burn muscle.
Instead, keep lifting heavy, then use pump-style volume sparingly.

❌ Overtrain with Excessive Volume

You’re in a calorie deficit—recovery is compromised.
Stick to your 6–12 hard working sets per muscle per week, and scale up only if recovery allows.

❌ Skip Rest Days

CNS fatigue creeps in during a cut. More is not better—smarter training wins.

⚠️ Common Split Mistakes While Bulking

❌ Cramming Too Much Into One Session

Doing 6 chest exercises on Monday doesn’t stimulate more growth—train each muscle more often, not just harder once.

❌ Neglecting Weak Points

Bulking is your chance to specialize. Run a back/arm/shoulder priority split if you’ve got lagging areas.

❌ Ignoring Cardio Completely

You still need cardiovascular fitness for nutrient delivery and recovery.
Low-intensity steady-state (LISS) 1–2x/week won’t kill gains—it may help them.

Smart Split Progression Strategy

📅 Annual Training Phase Model (Example)

Pro Tips by Phase

✅ Bulking:

• Eat in a slight surplus (250–500 kcal/day)
• Train hard, sleep hard
• Increase training volume gradually
• Add a weak-point day if recovery allows

✅ Cutting:

• Keep intensity high
• Reduce volume slightly
• Train each muscle at least 1x/week (2x ideal)
• Don’t use training to create a huge calorie deficit—adjust food first

Final Word: Train Smart for the Phase You’re In

You don’t need brand new training splits every time your goals shift—but your body’s recovery and fuel status absolutely impact how your split performs.

🔹 Bulking? Push volume, increase frequency, chase pumps, and lift heavy.
🔹 Cutting? Maintain intensity, pull back volume slightly, and recover like it’s your job.

Whether you’re running a 6-day PPL or a minimalist 3-day full-body plan, the secret to long-term results is matching your training to your current goal—and adapting as your body evolves.