The Optimal Workout Split For Hypertrophy ✅

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[gmdr]

As a beginner I have been seeing the most gains when i do something i enjoy cause staying consistent is what's important.

[Frosty_tha_Snowman]

This guy is so logical... he completely shatters the "gym bro" meta.

[SeanNalewanyjShorts]

Whether it’s full body, upper/lower, legs/push/pull, a body part split or some other breakdown, virtually any weekly training split can work effectively as long as the fundamentals are in place.

Aside from choosing a split that suits your individual preferences and schedule, the most important things are simply that you:

A) Ensure the overall volume per body part is on point for the week as a whole.

B) Make an effort to minimize overlap by spacing out your training days so that each muscle is given a proper recovery period.

For example, you wouldn’t want to train biceps shortly before back since the biceps are involved in most compound back exercises which could compromise performance for those movements.

Similarly it wouldn’t be ideal to do chest pressing on one day and then shoulder pressing shortly before or afterwards. (These are just two examples of many)

Anecdotally I’ve used every training split imaginable over the years and none of them failed to produce consistent progress.

And regardless of how hung up you might be on trying to find the “perfect” approach, progress is (obviously) the ultimate determining factor.

If you’re consistently coming back to the gym stronger from session to session then you know that what you’re doing is working.

The training stimulus is sufficient to stimulate growth and the recovery periods are sufficient to allow the adaptations to take place.

Maybe what you’re doing could be fine tuned further, but you at least know for sure that you’re on the right track.

(Which is why for the 10 millionth time I strongly recommend keeping a training logbook so that you can objectively see the type of progress you are or aren’t making.

Visual muscle growth happens too slowly, but size and strength are intertwined closely enough to where your logbook will tell the majority of what you need to know.)

What training split do you personally use? 👇

[amalbacker]

An unrelated comment:

Over 6 months ago, i was a physically weak, obese person with poor mental health, terrible immunity, and very lonely life.

It has been that way since my childhood, i was target of bullying for 12 years of my school life. It broke me.

I was feeling extremely lonely and helpless, so i got the gym. The first week was brutal, couldn't even lift the free bar. I remember crying alot because it was very painful and going on with my life was hard with all the soreness. My gym coach saw me tearing up from my frustrations.

He later drew up a workout routine by analysing my physique and made sure to make it a little comfortable so i would find the motivation to keep going. This did mean i would be progressing slower than others, put i have great patience.

1 month later I was making noticeable progress and it made me happy, so i continued, 2 months later i caught up with the normal newbies and that made me even more happier. My coach even said he was proud of my sheer determination and my passion, bodybuilding made me feel like at home.

3 months later I gained muscle defenition, lost soo much fat and my confidence began spiking.

4 months later I'm doing advanced levels of training routine and mastering basic calisthenics

5 months later my wardrobe was emptied and got a complete makeover, new clothes, new grooming products and all, my appeal among my social circle was increasing, gaining more friends, trying out new things in life, learning to better my social skills

6 months (present time) i have a V shaped frame with bigger muscles, getting leaner and now i also take supplements. In my social life, i have a newfound respect among the people around me, some have chosen to observe my growth in physical self and character wise. With this new confidence i found, I'm openly awkward and stuff ( i used to crawl in a shell, scared to express myself in public) and my openess has drawn in more friends. From a silent, shy guy, I'm now a chaotic person in public but in a respectful manner. A cute looking girl proposed to me and i haven't given her a response yet because i don't know how to handle a relationship, instructions are unclear.

Otherwise I'm soo happy my life is flipping because I chose not to quit gym from physical pain and soldiered through the hardships. I'm also working on my skillsets now. I read books, i now love cooking, and i wanna become an MMA fighter. If you read this, thank you for just listening, you are awesome, and you're probably a gym rat like me too so keep going brah.

[paulweiler]

I do a three hour full body workout three times a week, and I am doing that for 6 years in a row now and still packing muscle and gaining strength 💪💯😍

[jd]

I love this, because one of the main reasons I didn't wanna workout for a long time was because I thought I'd be wasting my time if I didn't do it "correctly".
Fuck doing it "correctly" if you have good form, go consistently at the gym, then that's all that matters.

[omnigod]

Along the internet, your physique Is one of the most perfect (natural) I've ever seen. Props

[tripleg]

I’ve tried a few different routines over the last 9 months being new to the gym. I’ve settled with
Monday: Back & Biceps
Tuesday: Chest & Triceps
Wednesday: Rest day
Thursday: Legs & Abs
Friday: Shoulders with a little cardio

I go early hours before work and takes me roughly 1 hour 15 to complete, I go hard and push myself every single session.

It’s working for me and I’m happy with it 💪🏻

[kmentality]

I know he’s pumped and in some optimal lighting, but this is literally the ideal physique I strive to achieve 🙌

[Icy_Princess]

I'm doing full body every other day with 1 day of rest in between. Always the same exercises, just continuing to slightly up the weights/reps and it worked great for me ever since I started out back in November '22. Seen good progress and while it is super exhausting and some days I feel drained and don't wanna work out because I feel weak, I'm still doing it, no slacking. Went from 29% body fat down to around 17% and gained 6 Kilos or 13 pounds of lean muscle mass in that time with a good diet and enough protein :)

[TheNastyPS]

I've been doing chest/shoulders/triceps and legs/back/biceps with 2 different sets of exercises for both, alternating between them and go to the gym every day. If my body tells me that I need a day of rest, I take it. The gains I've made have been astronomical compared to what I made when I did a strict 4 days/week split.

[kylequatmann]

He is right and it is more about intensity of effort than it is about what split you are on.

[hadensnodgrass]

Supersets are best. Not because they are some miracle exercise, but because they are efficient at getting to hypertrophy. That extra time you save, you can spend doing the things you want.

The best exercises are those that help you be the best you.

[ramhasib]

My brother your looking good what ever your doing its working so keep it up🙏

[Gigachad_]

Legs/push/pull is a great split. I do those Monday, Wednesday, Friday.

I do forearms, shoulders, and abs on Tuesday.

Then Thursday and Saturday is a two mile run and a long stretch session

[Relixification]

Theres nothing more to be said than just that. Its preference. I used to be the smallest in my group of friends who goes to gym (at least 4 times a week), they were doubling down on their excercises and kept doing strength resistance training and hitting 1 rep PRs for progressive overload.

I was consistently attempting to bulk my weak points of muscle (chest pectorials, rhomboids and lats) and now I look leaner, bigger and carry the same PR weights as them. Train what you must, just be consistent with it.

[noodlewhipper]

That is why Leon Edwards had the most aesthetic physique on this planet

[supagreatman]

To whoever is reading this keep going, you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!

[astroape]

Once you go full body, you never look back :) especially with busy life as you get older and still want to maintain your physique.