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

One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. Or in other words, simply figuring out how you’re going to group your exercises throughout the week. And although there isn’t one “best workout split” for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (“total body workouts”), and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts.

But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, it’s important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule – as that’s going to be the best option for you!

And if you’re looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you:

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[Tiago-kebt]

How will The beginners learn to skip legs if they have a full body workout ?

[valter]

1 word: consistency. Doesnt matter what split you choose, just stay consistent, month after month, year after year. And keep progressing in your weights.

[DownD.Stairs]

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

[adonisss]

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!

[imkylelife]

Monday: Push
Tuesday: Pull
Wednesday: Legs (skip)
Thursday: Rest
Friday: Upper
Saturday: Lower

[Ploughedcoconut]

My split
MON: Rest
TUE: Rest
WEDS: Rest
THURS: Rest
FRI: Rest
SAT: Cardio to the shop to get beer
SUN: Rest

[fatiimafatima]

WE NEED A "The Best Science-Based FULL BODY WORKOUT To Maximize Growth" VIDEO !! I TRUST IN YOU IN EVERY SINGLE WORD.

[PlayMetin]

In germany we train biceps on friday before hitting the club :D

[JKALEDGENDZ]

‘When it comes to’ fitness YouTubers, you’re as good as it gets. Been subscribed for a couple months and I’m loving the videos

[brentfaiza]

Just don't forget your leg and lower back workout. It doesn't just include to look good but can help in many ways, carrying heavy stuffs etc.

[DJ-tnhc]

I just recently found Jeremy Ethier and I think his channel has everything that we need to know

[EchoSigma]

I’m in my 50’s and do the full body workout 3 times per week mainly focusing on compound movements. Moderate weights, form, and full range of motion is key for me. My workouts are done in about 30 minutes. This is a lifestyle choice for me because I want to look tone, live a healthier life, and slow down the aging process.

[juanmikel]

The disadvantage of other splits is that the deeper you go into your workout, the harder it’ll get. For example, if you bench press and military press the same day, whichever comes first is gonna make the other one suffer.

[GaganKumar-goig]

Really appreciable bro, i had experience of U/L Splits and it really gives u higher strength + muscle growth as compared to bro split, again starting the U/L Splits after a long break, hope i get my gains to max again!!

[Wolf]

I favor upper/lower split 4x wk.
This enables me to train really hard yet gives 2 days for recovery. At level 44 the 2 days of recovery are crucial when you factor real life. Also, if you miss a day it’s easy to keep the routine going as you have 3 rest days built in every week.

The main things though are:
Make sure your diet is on point.
Make sure you’re training has enough intensity and you progressive overload.
Make sure you track your workouts and stay consistent.
Stick to the basics like the compound lifts. Save isolation movements for extra volume only.
Do these things and you WILL see gains.
Peace out.

Oh and watch Jeremy’s channel too. Duh!

[peter_parkour]

I really like that he cites his sources. No one else does that. He also explains things thoroughly and offers alternatives and lets you choose which options would suit you.

[MrRainjunky]

I`m 62, been a fitness freak all my life and knocked around gyms for 47 years. I`ve no doubt that a full body workout 3 times a week is by far the best type for results. Everyone these days goes for mass building and to look good, the vanity workouts as I call it. They virtually all ignore c/v (by far the most important type of fitness and the one that is most applicable to everyday life with the greatest long term health benefits) and some idiots even claim that hitting the gym is better than running for cv! That's just rubbish. Full body workouts will make you stronger, look nearly as good (if that's your aim-in my book that should be the last reason for exercising) and means you don't spend your life in the gym. What everyone is missing is that in order to progress you need to A) exercise hard-not simply turn up B) shock your muscles by using different exercises and not sticking to the same programme every time you go to the gym and C) the realisation you are not really training your body but your mind. If you can adhere to the discipline of exercise you`ll go week in week out, year in year out and get results. Always include running its the basis of all fitness and what the human body is designed to do, and by that I don't mean a 20 minute plod on a treadmill that's for pussies. Get out in a forest or pound the tarmac its much harder and will benefit you far more. and yeah I know some will say that's bad for your joints and knees. Really I`ve never and I mean never met anyone with such problems and ask those who say that to actually give me the names of two people with such injuries. Aim to run 2-3 miles x3 a week and I mean run, not plod. Put as much effort into your running as you do the gym, it will pay off. Also throw a curve ball into your work outs. Such as for a month going Monday, Tuesday then rest two days then go Friday and Saturday. Other tips would be every December take a whole month off and go out and party. Ok you`ll put a bit of weight on, but if your mind frame is right you`ll enjoy working it off in January. As regards food, get your protein from meals not shakes, and don't be a slave to eating 100% healthy. take it from me if you don't have the odd binge, eat fatty lovely foods, get smashed, have sex as often as possible and the odd smoke you wont live longer---it`ll just seem it. as regards roids, well if you want your personality changed, risk dying at an early age and have to rely on drugs it means your a dick head nothing else. train to live, not live to train you are not an Olympic athlete but a normal guy looking after themselves. If you are consistant the results will come.

[ThePathOfEudaimonia]

I love full body workouts!

What I love about it is that I feel extraordinarily good after doing the workout, which also continues into the next day when I am having a rest day. After the rest day my body just "asks" of me to train again, and the cycle begins again. I never feel tired or worn out, and it has maximized my mood, energy and zest for life.

[MohamedFareedh]

This is the video I needed as currently was doign a bro-split. Going to try a push/pull workout and workout all my muscles at least twice a week

[KaluArt]

Full Body is the best for beginners, because even if you miss a workout you can always jump back into it. Instead with a bro split if you miss a workout you feel lost