Workout Splits

If you want a simple but effective 3-day workout routine that will build muscle, one that uses nothing but a couple of dumbbells and your own bodyweight to supply resistance, this page will show you what to do. This 3 day dumbbell workout plan involves three different workouts – a push workout, a pull workout, […]

If you want a complete 3-day upper/lower/full-body split you can use to build muscle, this page will show you exactly what to do. What is an Upper/Lower/Full-Body Split? The 3 day upper/lower/full-body split combines an upper/lower split with a full-body workout. The default version of the upper/lower/full-body split looks like this. Monday: Upper Body Tuesday: […]

For the average lifter, a workout split that involves lifting weights 6 days a week will be too much. That’s not to say it can’t be done. But most people will be better off lifting weights 4 or 5 days a week, rather than 6. In this post, I’ll take a closer look at the […]

If you want an effective 4-day workout split you can use to build muscle, this page will show you exactly what to do. There are many different ways to set up a 4-day workout routine, such as the push/pull and upper/lower split, each with their own strengths and weaknesses. The one I want to talk […]

If you want to use a 3 day workout split for hypertrophy, but you’re not quite sure what muscle groups to train on which days, this page will show you what to do. Since you’re Googling around for advice about 3 day workout splits, I’m going to assume a few things are true about you. […]

Of all the training programs I’ve used over the years, the upper lower split is one of my favorites. It’s simple, it’s flexible, and can be used by beginner, intermediate or advanced lifters alike to achieve many different goals – building muscle, getting stronger, or even just retaining muscle while you drop fat. Here’s what’s […]