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”) …
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February 26, 2026
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What workout split do you use and why? Comment below! Hope you all enjoyed this one – don’t forget to give me a follow on Instagram (https://www.instagram.com/jeremyethier/ ) to stay updated with more content. Cheers!
this is my weekly plan
💪 MONDAY – Upper Push + Pull
🦵 TUESDAY – Squats + Deadlifts
😌 WEDNESDAY – REST
🧱 THURSDAY – Full Upper Body
🍑 FRIDAY – Lunges + Glutes
for full body workout you need lot of protein to repair your all body broken muscles. split it into 4 days with half body work out 2 times per week
Jeremy you definitely would've benefited better by at least hitting each muscle group twice a week! We all live and learn when we start out i was fortunate to have friends who lifted weights and gave me advice ! Push pull legs my favorite split btw
Jeremy you definitely would've benefited better by at least hitting each muscle group twice a week! We all live and learn when we start out i was fortunate to have friends who lifted weights and gave me advice
Hope you recover soon
The problem in this split is each muscle group is hit only once per week which isn't optimal
If should be 2-3 times
For me my diet is the hardest part cause I can't get enough protein and I haven't been tracking my calories, I don't even know how much are in a plate of anything I eat
I was on the hunt for a new split yesterday and came up with this
Monday – biceps triceps back
Tuesday – abs shoulders chest
Wednesday – full legs
Thursday – biceps triceps back
Friday – abs shoulders back
Some people said it's better to work shoulders and chest before arms since it might reduce your subsequent volume due to muscle fatigue of the arms which help
But I think I'll just do it and see if it hinders me
Its tricky to eyeball who doesn't use roids but I think your natty. So I listen to your realistic advice.
My ranked:
5.Bro Split
4.FBW/Arnold Split 6 deys
3.PPL 6 deys
2.Upper/Lower 4 days
1. Push/Pull every other day!
EXACTLY! The 1x per week exercise is not enough
Monday: Push
Tuesday: Pull
Wednesday: Legs (Skip)
Thursday: Rest
Friday: Upper
Saturday: Lower (Skip)
Sunday: Rest
Is it possible to perform 3-day full-body workout routine on consecutive days, or would that affect recovery and results?
If you can just add one more day of upper or lower in upp low split its even more frequency to train muscle groups compared to ppl who only train it two times then takes more time in term of days
Anybody please suggest me any workout i wanna train arms 2x a week
No dead lifts? That's unusual. I thought they were compulsory.
How do people do full body that must take hours
Friday – Legs (sometimes) 😂
love it when 20 yr olds tell us what works best!!!!!"
Thank you. You explained the concepts so well
Clip the bun
only thing extreme high volume (30-50 sets a muscle group a week) will do for me is end me a trip to the freaking Hospital, this is silly. Ive experimented with very high volume and i shrunk, yep i got smaller and i was very overtrained and didnt feel good at all, my whole boy ached and was taking Tylenol daily, screw that. i got super good results with only 3-4 hard sets a week per muscle group, and No im not kidding
Best split for beginners imo:
Push
Pull
Legs/abs
Rest
Upper
Lower
Rest
I think those studies about two times a week, causing more growth than one time a week, for example, are simply measuring the fact that you’re maintaining a pump. I’m not going to maintain the pump training once per week, but that doesn’t mean that your actual muscle fibers are not growing and getting stronger. There is the issue of high intensity versus high volume. if you high, you’re gonna get pumped as hell but it’s gonna be all liquid. You may not pump the muscle may not feel like it’s blown up as much if you’re doing lower reps and high intensity, but you’re gonna get stronger and the actual muscle fiber will grow more in my opinion after 35 years of lifting.
57 year old male here. I workout 5 days a week 45 minutes. Sometimes twice a day. My main weakness is my eating habits. I like a beer or 3 a few times a week and I like going out for meals after we became empty nesters.
Recovery time in between each muscle group is just important
1:38 „training a muscle 2x per week results in greater muslce growth than 1x per week“ 🤔
thank god there was an analysis for that 😄
-Chest-Back
Rest
-Legs
Rest
-Shoulders-Arms
Cardio
Rest
❤❤❤❤❤❤❤❤
Where would abs fit into the push, pull, leg split?
Keep it simple . Day 1 upper (no abs)
Day 2 lower (include abs)
Day 3 upper
Day 4 lower
Day 5 upper
Day 6 lower
Day 7 upper
Take a Day off when u have no other option
1 hour each day
1 upper body, 1 lower, 1-2 full body in which I got every muscle group a second time but with less sets than designated upper and lower days
home weights -monday-legs/tues -push/wed -pull and a full body on saturday at the gym.i tried doing the 3 day full body but there always is a body part still lagging sore come monday.
Fuck all this science bro, for the average gym bro this stuff is just not helpfull at all in my opinion. If you are not a pro athlete and your going to the gym as a hobby just do what fits and suits you better because you're gonna see results regardless of what split you're gonna use. And most importantly you just need a balance. Good nutrition and a good workout and you're all set.
Winston Cove
Thanks a lot! Really useful video!
Always rest and no need for recovery and fatigue
In Bro split did you work ABDOMEN EXERCISES?
Absolutely snip the man bun! 😂
When you start saying you'll need more frequency eventually then there really is nothing wrong with a bro split and you are hitting muscles twice a week if you used your little"scientific brain"
Mike Mentzer would disagree
i do a 3 day split where day 1 is back biceps triceps and chest day 2 is legs and abs and day 3 is shoulders is this a good split?
Biceps, triceps, delts and calves 2-3 times per week. Chest and abs twice. Back once. Quads hamstrings once. Is this good?
5:09
This was so beautifully delivered. Coherent and such a comprehensive guide. ❤❤
great video helped me a lot
Is this still valid in 2024? Or theres new studies?