Workout Splits

If you want a simple body recomposition workout plan, one that doesn’t involve weird exercises you’ve never heard of, counting rep tempos, or endless hours of boring cardio, this page will show you how it’s done. What Is Body Recomposition? Body recomposition is a term used to describe fat loss and muscle growth that happens […]

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 highly effective 3-day workout split you can use to build muscle, this page will show you what to do. First thing I want to do is show you briefly what this particular 3-day workout split looks like, and what the benefits are. Then I’ll lay out the routine in full, so […]

Bro split workout routines are often knocked by some in the science-based fitness community, mainly on the basis of research showing that a higher training frequency works better for muscle growth. In truth, body part splits can be a highly effective way to build muscle, particularly once you’ve moved past the beginner stages of training. […]