Workout Splits

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. […]

If you want to use a 6 day workout schedule, but you’re not quite sure what muscle groups to train on which days, this page will show you what to do. Here’s what’s covered: Since you’re looking for advice about 6 day workout splits, I’m going to assume a few things are true about you. […]

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 […]