The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
The best four-day split typically involves an upper-lower split routine, where two days target the upper body routine and two days focus on the lower body routine. Another effective approach is to divide the days into specific muscle group combinations, like chest and back, arms and shoulders, and two leg days.
The 5/3/1 Method Training Cycle
Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise. So for example, on Monday, do three x five of bench presses, Wednesday three x five of squats, Friday three x five of shoulder presses, and Saturday three x five of deadlifts.
"Leangains" or 16:8 fasting muscle gain is the mode getting the most attention from muscle builders. In 16:8, you do all your daily eating (your standard daily caloric intake) within an eight-hour window, then fast for the remaining 16 hours.
If you really enjoy the idea of the Bro Split and all you need is something that will get you to the gym and moving 5-days a week, then the Bro Split is for you. If you're only interested in gaining muscle, then the science suggests that PPL would likely give you the best chances, but no guarantees!
Typically, push, pull, legs follows an alternating format, helping each muscle group receive adequate recovery time between sessions. Ideally, you'll hit each session twice weekly, but once a week could be adequate for relatively inexperienced gym-goers (more on that below).
The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.
The bodybuilding split called a “bro-split” allocates an entire training day to a specific muscle group. This is the training split of most competitive bodybuilders. It's not a split for beginners. Rather, you need a bit of training experience to take advantage of it.
Shifting stubborn fat comes down to the 70/30 rule: only 30% comes from exercise whereas 70% comes from making changes to what you eat. It is the most important factor in a shredding fat.
The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays.
The frequency of deloading depends on the individual's training history, goals, and the intensity of their training program. Most athletes benefit from deloading every 4-12 weeks. However, if an athlete experiences symptoms of overtraining or fatigue, they may need to deload more frequently.
Biceps Curl: This is a classic pull exercise recommended by Gallucci. Do it with dumbbells, kettlebells, barbells, resistance bands, or a cable machine.
To build muscle, aim to eat 1.4– 2.2 grams of protein per kilogram of body weight each day, says Cynthia Sass, RD, a registered dietitian and board-certified specialist in sports dietetics based in Los Angeles. (To calculate your approximate weight in kilograms, divide your weight in pounds by 2.2.)
Both are solid picks! Bro Split shines for isolating muscles and crushing PRs, while PPL keeps the gains steady with higher frequency. Your vibe matters—choose what fits your goals, schedule, and recovery game.
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
“This kind of split is a good idea for anyone who considers their arms to be a weak point,” says Catanzano. The biceps will be fresh when you train them with chest, and the triceps will be able to handle more load if worked with back or shoulders, so the extra stimulus should produce gains.
It is possible to combine push moves and pull moves into one comprehensive workout—this, you might call a “push-pull workout.” Though this won't have the same benefits as a push-pull split workout routine, it'll work muscles on both sides of your body in the same workout and may help you better visualize the balancing ...
Why does everyone hate the bro split? Maybe it's the name association but people love to rag on the bro split. It's been called “useless” by many a lifter, namely because you only get to train each muscle group once a week (unless you double up on certain days).
He typically trained six days per week, focusing on one muscle group per day. For example, he would start his week with chest and triceps, followed by back and biceps. He would then take a rest day before hitting his legs twice a row. On leg day, he would start with quads before moving on to hamstrings and calves.
Training biceps with chest allows you to attack biceps from a fresh poison every workout. If you pair the biceps with the back or triceps with the chest, the smaller arm muscles will start their first primary exercise in a fatigued state as they assist the larger muscle group in its exercises.
What are Bro Splits? The term is used to describe a way of dividing one's training up across a week, specifically as it relates to weightlifting. Generally speaking, Bro Splits divide the training across major muscle groups.