Favorite Workout Splits

In this QUAH Sal, Adam, & Justin answer the question “What are your guy’s favorite workout splits?”

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MAPS Split - Mind Pump Media

Body Part Split vs. Whole Body Workout: Which Is Best? - Mind Pump Blog

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“Favorite Workout Splits“
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[Gengh]

My split:
Mo: recliner
Tu:couch
We:bed
Th:recliner
Fr:couch
Sa:stairs
U:bed

It's really effective at bulking, I'm putting weight faster than ever.

[KodiakBear]

The reason I prefer a Lower/Upper-Split is simply due to time constraints. For some its easier to put in 4x 45 min of work than 3 x 1 hour +.

[tommyjohn_]

I've been going with a full body 4 days a week, with a slight emphasis on a different major muscle each day. So far it's felt really good

[edschobs]

I don’t go by 7 days.
I do 3 on 1 off(active recovery)
Heavy Lower(max effort)
Dynamic upper
method)
Off active recovery

Heavy Upper(max effort)
Dynamic lower
Conditioning/Hypertrophy reps between 8-15
Off active recovery

[Campbell]

I do a push-pull-legs split on an 8 day training week. I take 2 rest/cardio days as needed during that time, but I leave room for flexibility. If I am supposed to train legs and still need another day to recover or have social engagements I just train legs the next day. When in a split I think it's best to slide your training instead of skipping days.

I also really love the gym though. On days where I don't get to train I really miss it.

[HowToAlex]

I do push/pull with the respective leg muscle equivalent at the start of those days, so I workout 4 days a week, 2push, and 2pull. For instance on push day 1, I’ll do two quad workouts and then go into my pushing upper body muscles. On pull day 1 I’ll do 1-2 hamstring workouts and calves(yes they’re technically a push muscle but they’re fast so I do them on pull days) and then my upper body pull workouts. I love it since I get plenty of recovery time from push to push, pull to pull, and from one workout week to the next.

[bendodd]

The best split for you is the one you will do

Full body works best because nobody likes to train legs and by doing a small amount for legs but more often it's not soo daunting and builds the habbit of actually training them.

But like rep ranges the most effective split is the one you haven't been doing as it's a new novel stimulus for the body.

My favourite is a form of full body that trains movement patterns not body parts.

Horizontal movement patterns one day (bench press, rows, hip hinges, rear delt rows, flys etc.)

then vertical movement patters (squats, pull ups, overhead press, lateral raises etc.

Then rest day and repeat.

[landinlafrance]

I think ppl worry way too much abt how the splits are scheduled. I run push pull legs, and if I miss a workout, I just resume where I left off. Muscles don’t care what day of the week it is

[EriPages]

My current split for a month has been:

Mon - swim 🏊‍♂️
Tues - legs
Wed - back
Thurs - chest
Fri - arms/shoulders
Sat - swim 🏊‍♂️ again
Sun - rest

[candidatanonyme]

I personally had my best results doing a high intensity 4-Day Split, I feel that full body works to a point. If you're training really hard, 2 days of rest is just not enough. But I do agree that splitting the volume on 2 sessions for each body part is better for growth. Calves and abs could even be trained 3-4 times a week.

[thephapster]

The best one is the one that fits your schedule and keeps you consistent. As long as you follow the general hypertrophic guidelines, whatever you choose to do that is not impacting any of those things is great

[jdagreat]

So what i do is train body part 2 days a week. Chest/shoulder mondays- arms/back Tuesday/cardio/legs Wednesday Thursday shoulders and back, friday chest. Saturday arms and legs . Rest Sunday

[RPEpsilon-lcvm]

I do:
Day 1: Quads + hams + glutes + calves + shoulders + traps (moderate)
Day 2: back + chest + biceps + triceps + forearms + core (moderate)
Day 3: "day 1" (light)
Day 4: "day 2" (light)
Day 5: "day 1" (heavy)
Day 6: calisthenics
Day 7: active rest

*light and moderate are the weights compared to 1rm but it's always coming close to failure on working sets.. Also do bike cardio in the "upper" days and sprints, sleds and pylometrics on the "lower" days..

[Sir_singh]

I do 4 days and break in between everyday.. my gains in strength are tremendous when I do this. My bench went from 185-275 in 12 weeks. Monday chest, Wednesday back, Friday shoulder, Sundays legs, then Tuesday chest.. etc

[benmauceri]

Why do so many trainers and trainees base the splits in a weekly basis? Your splits don’t have to be based on “weekly” hits. Just keep it going as long as you hit each body part hard and give it ample rest days. Keep cycling the body part schedule into that next week.

[daniell]

chester yorton routine are great so

Chest, Shoulders, Tríceps
Back, Biceps, Legs
Abs and Calves
Repeat

[stephdegoede]

For me the Upper/Lower split has been great. This time though I ditches the hypertrophy/power elements and just plugged in my favorite exercises, making sure I get +- 16 sets per week.

[georgeperez]

I also Agree PPL Split is the Easiest to Manage

[tinygenes]

i guess most people here forget the part that is volume is not just total sets per muscle groups, but volume also consists of the weights that you pull....as per my opinion i prefer bro split because not only i can do 16 sets of chest in a single day but i can also lift heavy upto 80% of my 1 rep max which most of PPL split wont help because the volume in ppl is already very high due to many muscle groups involved but in case of bro split i can not just hit 16 sets of chest but i can also lift heavy as possible and keep my volume even more for each muscle group than PPL slip...and even if u get swore u will get 6 days for recovery so u wont have to worry about recovery and all

[brandont.]

"I am the capitalist that your socialist professors warned you about" 😂 love Sal's shirt 💪💯