Top 3 Workout Splits for Muscle Growth (science-based)
A good workout split should accomplish two things: first, it should train each muscle group with adequate frequency to result in …
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March 20, 2026
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"Harmony in Every Heartbeat
A good workout split should accomplish two things: first, it should train each muscle group with adequate frequency to result in …
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new lifter here I do a 4 day split full body push, full body pull and feel great
is it also possible to grow my muscles with four times a week upper & lower body workout split?
2 upper body and 1 lower 😊
thank you!
Suffered serious car wreck with L1 and C6 fractures past April. I am 58 yo and started back to getting in shape before my accident. Have lost 71 lbs since March. My daughter is in powerlifting and have a bench and separate squat rack with two bars and a set of adjustable 25lbs dumbbells. Do you have a good routine for free weights for whole body?
Push – Pul – Rest – Legs – Push – Pul = best training with enough rest.
Day 1 – Legs
Day 2 – Chest, Triceps
Day 3 – Deadlifts, Back, Traps and Rear Delts
Day 4 – Biceps, Front and Side Delts
Day 5 – Legs
2 days off Repeat
How does this split look?
number 2 4:26
my split its like this push pull legs and upper body. its work for me.
Good. Now I want a "faith based" video.
Weight gain exercises
I'm a beginner. But I do PPL (6 days) because it seemed the most logical. And I have enough time to train 6 times a week.
But maybe I should do 3 days rest 3 days… And have it rotate
So i do chest and Triceps on Sunday and I do 9 exercises in total is it normal ?
A better split torso day 1 then limb day 2 , then fullbody day 3
❤❤❤❤❤👍🏻💪🏻
i like this video very much
🏋🏻♂️ 🏅🏅🏅
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves…
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes…….
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts…..
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home……
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say…… thank you for your attention and and good luck always….
From :
Muhammad Haqqul Yaqin YAYAK your fans
👍🏻💪🏻🏋🏻♂️
Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc …… please make that video because i love workout ……. thank you for your attention 🙂👍
From your fans
YAYAK
🏋️♂️🏋️♂️
❤ i like this video very much 🏋️♂️💪🏻👍🏼👍🏻
Ask for help to make a video of :
Bodyweight exercise and
Dumbbell exercise for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves…
and also ask for help making a video of exercises for finger, sole feet, palm …..
and exercise for symmetrically slant the body such as shoulders, face and other body parts….
And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting….
don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊
Sorry if there are any wrong words ……. for your attention
I say……. thank you very much
From :
Muhammad Haqqul Yaqin
YAYAK
your fans
💪✊👍
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves…
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes…….
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts…..
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home……
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say…… thank you for your attention
From :
Muhammad Haqqul Yaqin YAYAK your fans
👍🏻💪🏻🏋🏻♂️
🏋️♂️🏋️♂️💪🏻💪🏻
Video Tutorial Dumbbell workout for forearms, biceps, triceps, shoulders, traps, neck, back, lats, lower back, upper back, chest, abs, obliques, lower abs, kegel, hamstring, calfs, thigh, quads, glute & etc
👍🏻👍🏻👍🏻
Please help me to train muscles and guide me by uploading dumbbell exercise or body weight exercise tutorial videos :
1. Neck
2. Omohyoid
3. Sternohyoid
4. Sternocleidomastoid
5. Trapezius
6. Shoulders
7. Deltoid
8. Interior head
9. Middle head
10. Posterior head
11. Biceps
12. Brachialis
13. Bicep brachii
14. Long head
15. Short head
16. Pronator teres
17. Palmaris longus
18. Forearm
19. Extensor carpi ulnaris
20. Abductor pollicis longus
21. Extensor pollicis brevis
22. Extensor pollicis longus
23. Flexor carpi radialis
24. Brachioradialis
25. Flexor carpi ulnaris
26. Chest
27. Pectoralis major
28. Pectoralis minor ( beneath major )
29. Abs
30. Serratus anterior
31. External oblique
32. Rectus abdominis
33. Tendinous inscriptions
34. Back
35. Teres minor
36. Teres major
37. Infraspinatus
38. Rhomboid major
39. Trapezius
40. Erector spinae ( deep )
41. Latissimus dorsi
42. Thoracolumbar fascia
43. Triceps
44. Triceps brachii
45. Lateral head
46. Long head
47. Medial head
48. Glutes
49. Gluteus medius
50. Gluteus maximus
51. Thighs
52. Sartorius
53. Pectineus
54. Adductor longus
55. Gracilis
56. Tensor fasciae latae
57. Vastus medialis
58. Rectus femoris
59. Vastus lateral
60. Patella ( kneecap )
61. Hamstrings
62. Biceps femoris
63. Iliotibal band
64. Adductor magnus
65. Semitendinosus
66. Gracilis
67. Semimembranosus
68. Calves
69. Gastrocnemius
70. Soleus
71. Peroneus brevis
72. Flexor hallucis longus
73. Tibia ( bone )
74. Tibialis anterior
75. Extensor digitorum longus
76. Peroneus longus
77. Occipitofrontalis
78. Orbicularis oculi
79. Orbicularis oris
80. Zygomaticus major
81. Tendon of extensor digitorum longus
82. Aponeurosis of occipitofrontalis
83. Splenius capitis
84. Tendo calcaneus
85.
86.
87.
88.
89.
90.
91.
92.
93.
94.
95.
96.
97.
98.
99.
100.
I find a full body workout tends to maintain my muscle exactly where I am like it plateaus because I’m not pushing any particular muscle trying to get say 20 different sets of exercises
The toilet thing with leg DOMS is absolute hell. lol
What exactly is a “push”workout though like idk what muscle groups I’m trying to work. Is a push workout basically like someone saying a chest/back workout?? I get push means you’re doing push movements but that’s is so broad to me I’m just so lost that’s why I have continued to do certain muscles groups each day.
hey bro great video, can recommend one with no equipment for skinny guys..
I'mma need that link to those pants fam…
The PPL just seems very easy to simplify the categories. And you could always still hit myo reps with light weight on say your traps on leg day…but over all ppl makes the most sense to me for conaiatent recovery times etc. Intense full body 2× a week sounds good too but also seems like it could easily damage your nervous system easier especially if you work hard labor etc idk im gonna go ppl and throw in calesthinics instead of weights if im not feeling the weights those days keep it fresh and varied etc
Been weight training for over 50 yrs and at 68 having tried over the years so many routines and of course falling into the trap of doing too much, I recommend to you a three day week which hits each body part twice a week. That way you get the gains you deserve. Here is an example, and it leaves your weekends free.. Monday lower body, Wednesday Upper and Friday full body. Key as always is training hard and progressing. Remember you gain muscle when you rest, not when you break it down too much. Good luck!
I am mainly do weight training because I feel a buzz then a chill it helps me with stress in my life
Full body for naturals is king. That's what everyone did before steroids were a thing. Plus i have a tough job and a kife i cant be in the gym 6 days a week. And if you miss a day you still hit every body oart at least once
top
Amazing and very informative video. Thank you!
The Bro Split has never steered me wrong, and I've been doing it FOREVER.
I want to do a push/pull/legs twice per week, but I don't think I can recover from that. I'm in great shape for a fifty-year-old man, but I also love high-intensity workouts.
The guy with the Alpha shirt is so funny! LOL
Fellas, can anyone give me a solid split for a 5 day routine?. Weekends off due to having to do kids stuff.
Torso/Limbs
4:41 ayo wtf
For someone with only 3 trainingdays a week, full body ssems the way to go…thanks for this in depth description of the pros and cons for every concept!
every muscle group once a week feels best for me
Lmfao that fools face, it be like that
I've been doing full body 2 to 3x per week for about 20 years now. Now that I'm retired, my full body sessions are from 1.5hr if I only do my big core exercises to 2.5hr if I include shoulders and arms. I'm considering doing push/pull split (squat on my push day and leg curl on my pull day) but I don't want to go to the gym every day.
4 to 6x per week are for professional body builders and professional athletes. I want to do other things like go bike riding around the city.
What is the optimal set/rep range for the full body split?
Vraie vidéo 👍
Me, always doing Push-Pull-Leg-off-Upper-Lower-off is that oke?
We need a best 3 exercises for legs
What about combining? For instance: push, pull, legs for three days, then take a couple of days off then a full- body, then another day of rest. Thoughts?
Legit
Very informative 🎉
Day 1 PUSH
Day 2 PULL
Day 3 REST
Day 4 FULL BODY
Day 5 REST
Day 6 FULL BODY
Day 7 REST
The prison split is the best…that didn't come out right lol😖🤣 ya know what I mean👊💪
Can you make a video on whether dead lift should be on back day or leg day
How do you people find time for so many sessions? Do you just allocate 2 hours for working out everybody and work your whole days around it? And if you do work in an office, how much of the day do you have left? Can someone point me in the right direction when it comes to planning?