Workout Splits

If you want to gain muscle, which training split works best? The Arnold split or a push/pull/legs (PPL) routine? Let’s find out. Is there a big difference between the Arnold split and a PPL routine when it comes to putting on muscle? Not really. The main difference between the two is that the Arnold split […]

There are several different ways you can use a 3-day upper/lower split routine to build muscle. The first is to take a standard 4-day upper lower split, insert an extra day of rest, and turn it into a 3-day routine.  This works well if you’re busy and don’t have the time to train four days […]

The 4-day version of the upper/lower split works well for a lot of people. Followed consistently, it can deliver gains in size and strength for many months, if not years. However, let’s assume that you’ve been following an upper/lower split for some time, your progress has stalled, and you want to try ramping up your […]

This 6-day upper/lower split is designed for intermediate and advanced lifters who want to build muscle, particularly in the upper body. There are six different workouts – three upper body workouts and three lower body workouts.  You train six days a week on set days, Monday through Saturday, alternating between upper body and lower body […]

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. You hit the upper […]

If you want to gain muscle, which routine works best? A push/pull/legs or full-body split?  In general, a full-body workout split is better suited to people who prefer lifting 3-4 times a week, or those who are able to make progress with a relatively low volume of training.  A push/pull/legs workout split is a better […]