By Giles Dale

Upr 1 Tier

Muscle_Group_Chest.webp
Muscle_Group_Back.webp
Muscle_Group_Biceps.webp
Bench/DB press: WU 3X 8-10
Incl Bench/DB press: WU 3X 8-12
Hammer Curl: 3X 8-12
Bar/DB/Seal row: 3X 12-15
DB/MCHN fly: 3X 12-15
Lat Pull: 3X 10-12
DB/MCN Preach Curl: 3X 6-10
Seat cable row: 3x 10-12

Lwr 1 Tier

Squat: WU 3X 8-12
Romanian D lift: 3X 8-12
Leg Curls: 3X 10-15
Leg extensions: 3X 10-15
Calf Raise: 3X 10-12

Upr 2 Tier

Muscle_Group_Back.webp
Muscle_Group_Shoulders.webp
Muscle_Group_Triceps.webp
Pull up: 3X 10-15
Straight arm pulldown: 2X 15-20
CG lat pulls: 3x 12-15
Cable fly: 3X 10-15
DB/Mchn Sholder Press: 3X 8-12
Ski Row: 3X 8-12
Shrug: 3X 12-15
Face Pull: 3X 12-15

Lwr 2 Tier

Good Mornings: 3X 8-10
Leg Press: WU 2X 8-12 1X 12-15
Vert Leg Curls: 3X 10-12
Lunges 3X 15-20

Upr 3 Tier

Muscle_Group_Chest.webp
Muscle_Group_Biceps.webp
Muscle_Group_Triceps.webp
Muscle_Group_Shoulders.webp
Bench/DB press: WU 3X 8-10
Incl Bench/DB press: WU 3X 8-12
Overhead Press: 3X 8-12
Lat raise: 3X 8-12
Cons Curls: 3x 8-12
Barbell curl: 3X 12-20
Dips: 3x 8-12 (2X Leg raise to fail between)
Head Crush/Behind head Cbl raise: 3X 8-12
R chest fly: 3X 8-12

Upr 1

Muscle_Group_Chest.webp - muscle split Tier List tier list item

Muscle_Group_Back.webp - muscle split Tier List tier list item

Muscle_Group_Biceps.webp - muscle split Tier List tier list item

Bench/DB press: WU 3X 8-10

Incl Bench/DB press: WU 3X 8-12

Hammer Curl: 3X 8-12

Bar/DB/Seal row: 3X 12-15

DB/MCHN fly: 3X 12-15

Lat Pull: 3X 10-12

DB/MCN Preach Curl: 3X 6-10

Seat cable row: 3x 10-12

Lwr 1

Squat: WU 3X 8-12

Romanian D lift: 3X 8-12

Leg Curls: 3X 10-15

Leg extensions: 3X 10-15

Calf Raise: 3X 10-12

Upr 2

Muscle_Group_Shoulders.webp - muscle split Tier List tier list item

Muscle_Group_Triceps.webp - muscle split Tier List tier list item

Pull up: 3X 10-15

Straight arm pulldown: 2X 15-20

CG lat pulls: 3x 12-15

Cable fly: 3X 10-15

DB/Mchn Sholder Press: 3X 8-12

Ski Row: 3X 8-12

Shrug: 3X 12-15

Face Pull: 3X 12-15

Lwr 2

Good Mornings: 3X 8-10

Leg Press: WU 2X 8-12 1X 12-15

Vert Leg Curls: 3X 10-12

Lunges 3X 15-20

Upr 3

Bench/DB press: WU 3X 8-10

Incl Bench/DB press: WU 3X 8-12

Overhead Press: 3X 8-12

Lat raise: 3X 8-12

Cons Curls: 3x 8-12

Barbell curl: 3X 12-20

Dips: 3x 8-12 (2X Leg raise to fail between)

Head Crush/Behind head Cbl raise: 3X 8-12

R chest fly: 3X 8-12

Giles Dale

Created Apr 5, 2026

Create your ultimate muscle split tier list and rank everything from S tier to D tier. This muscle split ranking tool lets you compare, vote, and share your tier list with the community. Looking for the best muscle split? Use this tier list to settle the debate and see how your muscle split rankings stack up against other users on TierBuddy. Popular categories include fitness, workouts, muscle-building, exercise.