The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)

Monday : Push
Tuesday: Pull
Wednesday: Legs (Skip)
Thursday: Push
Friday: Pull
Saturday: Legs (Skip)
Sunday: Rest

I'm 1.5 years into my workout journey and I'm still struggling to decide which split is best for me. After doing PPL, full body, and upper/lower body, I think upper/lower body is the best because I'm more consistent with 4 days and I like going more than 3 days.

working construction at almost 40... man..the 2 muscle a week is tough..I don't seem to have enough time to recover...ill have to maybe do the bro split and see how it feels.. I did this when I was younger... the body just can't seem to keep up anymore...

What scientist is making these rats lift weights?

Upper/ lower did me well for powerlifting competitions
* Bro split seems more optimized for Bodybuilding

well done . motivated me to start my own fitness journey, thanks

u supposed to be more specific by part of allbody day 1,2,3

I think the worst problem with the bro split is that it's easy to burn out on it. I've been doing it for the last 4 months and I'm now changing to a different pattern simply because it takes too long, it's boring, and it's demoralizing. Variety is much better in a workout routine.

Mon: Back , Triceps
Wed: Chest, Biceps
Fri: Legs, Shoulders

rest other days. works best for me. I usually switch back and chest every 8 weeks. so then back biceps, chest tricpes.

Squats, chins (pull-ups), dips, RDL or SLDL (pick one), presses, crunches. 6 working sets on squats, 3 on everything else. 2.5 hours 2X/week. 3 working sets each of conventional deadlifts (instead of squats) & crunches, 2X/month, 1 hour.

Workout 9 times a week. Sleep when you can. Nap even, eat all the time.😂 stretch a bit throughout the day. Keep track of your weight and muscle weight and fat.
Edit:eat healthy I don’t do this one but one day soon

push,pull and legs is the best

I’d like to add that higher frequency is more beneficial to more advanced lifters. Beginners see a higher rate of growth than advanced, meaning longer time to recover. After about 2 years of lifting is when you should increase the frequency. For beginners, less is more, don’t overtrain. Your gains will thank you later

Bro im a beginner but I do ULPPL ..ITS comfortable FOR ME AND NGL depression is fucking me so gym keeps me distracted 💀💀💀💀

I freaking love this channel this guy explains everything in detail

Live by the full body workouts. I have only been going 1 month and a half and have tripled my lifting power and i feel great after the gym. Also losing and getting lean muscle

Bros of the world unite! It is blatant attack and defamation on us.

How many workouts should we need to do foe each muscle when doing push pull leg split?

Everybody and their dog is trying to sell workout programs. I’m going to develope a top notch program and give it away for FREE! My reward will simply be knowing that I’ve helped people live a better life. Coming soon!

Monday : upper body ( strength )
Tuesday : lower body ( strength )
Wednesday : rest
Thursday : push ( hypertrophy)
Friday : pull ( hypertrophy )
Saturday : legs ( hypertrophy )
Sunday : Rest

The Best Split in my Opinion is the Upper/Lower Split, because, you can Rest for about 3 Days and there are 4 Sessions, and what i like is, you can do a 5th Session.

The most important thing is that 99% of the people arent training for any competitive reason, its just to stay in shape. And while certain splits may be more scientifically proven to build more muscle, it's about what split works best for you that you can do for long term.

I have an issue with how you say bro split hits a body part once a week. If you break it down by the 5 days, you train chest but also hit shoulders and triceps indirectly, you train back but also hit hamstrings and glutes(if you deadlift) and biceps indirectly, you train shoulders but also hit chest indirectly, you train legs and also hit lower back (if you squat) indirectly, you train arms and you hit chest when you do triceps indirectly.

Also, the logic of hitting 16 sets on a bro split and breaking it down into 8 sets, that means you have to do 8 sets of chest, 8 sets of shoulders, 8 sets of triceps, for a total of 24 sets, which puts you way into junk volume, not to mention the fact that after you do your 8 sets of chest the shoulders and triceps are already smoked.

Just my 2 cents, everyone prefers certain splits over others. Doing something you enjoy and will do for a life is more important than doing something that may give better results but you stop doing it after a few months.

Why there is no train for abs

i do monday triceps, shoulders, chest, Tuesday is biceps and back and i repeat the same stuff on monday-Wednesday and tue-thursday friday is legs

Then why does every elite body builder do the bro split?

Did you snip off the man bun? 😂

This was mine before this video.
Monday: Toes
Tuesday: left shoulder
Wednesday: Legs aka rest day
Thursday: right eye
Friday: Bottom two abs

I have done both bro split and push pull legs am natural. I got more gains from bro split because I train the muscle eatch one to failure and then I get a full week rest.

I do the lazy bro split
Mon shoulder
Tues back
Wed chest
Thurs arms
Fri legs

Followed by 3 days of cardio, and abs. Very light work

Then on Tuesday i start again. It’s an 8 day cycle.

Leave your younger brother's man bun alone: one learns a whole lot more from his own mistakes! (he'll eventually come to his mind)

My 4 day split goes like this:

Day 1: Head
Day 2: Shoulders
Day 3: Rest
Day 4: Knees
Day 5: Toes
Day 6: Rest
Day 7: Rest

That makes especially more sense suppose ur doing sports activities, cause if ur muscles sore in bro split style u cant perform, but full body style not only makes u stronger n give more muscles, it reduces recovery time per muscle since its less work done per session , perfect

This guy looks like a watered down version of Ryan Gosling

Upper lower or full body is best

Personally my fav split is chest/biceps back/triceps shoulders/legs. I did that split for about three months and people thought I was juicing lol. Workouts were short and intense. I’m gonna start running that split again Sunday.

I’m not going to take a rat study seriously if it has to do with my human body sorry lol but I look at human studies and the results

If full body is so good its weird that everyone i know goes for the bro split

If I am able to only lift Monday - Thursday, 4 days consecutively (I’m a chef and work 12 hour days Fri-Sunday) - how would I break this up?

Yup! genuine information

Since I started on self improvement, I've going on and off from training, because I didn't even know what workout routine suits me and I'm the type of person that has to know what he's doing, or else he'll just fall off sooner or later. This video cleared up everything for me. Nice work man!

Man buns are for girls

is it good to do PPL with calisthenics and then upper/lower at home with resistance bands/tubes. That’s what i planned for next month, idc if its
optimal or not, i just want to know if its good or not

Snip it

i like doing full body on monday and friday, with wednesday reserved as an 'upper body' day where i hit chest, shoulders, back. i find i can't do more than 2 days of squats and leg exercises w/o injuries but i can hit my upper body 3x per week with no problem. also, if my week gets too busy and i have to skip a day, it's ok, i can do 2 days full body and still make progress, albeit slower. after experimenting with many splits this is the one i finally landed on and im seeing great results the last few months.

I workout 3 days a week. Day 1: chest, tri’s & shoulders. Day 2: back, Bi’s & legs. Day 3: chest & arms.

My split is
Monday: right forearm
Tuesday: left forearm
Wednesday: right forearm
Thursday: left forearm
Friday: right forearm
Saturday: left forearm
Sunday: rest (optional)

Help............my upper body is muscular AF. My lower body on the other hand...not really... I work my upper and lower body same # of days and intensity per week..........Why would I have less muscle in my lower body? Genetic? NOT training enough? Being female? Someone help!

With push pull legs when are you doing abs and core workouts?