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Upper Lower Split
- With nearly two decades of experience as a trainer, I can confidently recommend that for most people looking to put on muscle mass and gain strength, the best 4-day split is an Upper Lower Split, with A & B weekly sessions, and a mix of both strength-focused lifts and hypertrophy-focused exercises (in that order).
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What is the best split for building muscle?
What is the best split for a full body workout?
What are the best splits for strength training?
- Whole-body Split. Training every major muscle group in a single workout is usually the domain of beginners, most often characterized by a single exercise per body part for just a few sets.
- Upper- and Lower-body Split. The volume of work (number of sets and reps) done on each body part is low when following a whole-body split; the next step up is a split in which you cover the entire body over two days, and perform two exercises per muscle group.
- Push/Pull/Legs. Further progression as you gain experience allows you to do more volume for each muscle group, enabling you to train the entire body over the course of three days, not two.
- Four-Day Split. Here's a split that shows you're getting serious. With fewer muscle groups trained per day, you're able to increase the volume and intensity of your training—factors that are important to continued progress.
- Why Follow A Split Routine?
- Best Workout Splits
- Muscle-Group Splits
- Powerbuilding Split
- Full-Body Split
- What Makes A Good Split Routine
Back in the early days of bodybuilding, it was common for bodybuilders to engage in full-body workoutsto prepare for a show. The 1940s bodybuilder Steve Reeves was famous for following a full-body split. Hitting every body part, every day might work for you — and that’s cool. But as bodybuilding started to grow, we realized the effectiveness of spl...
Most workout splits are separated intothree to five days, although very advanced athletes may participate in a six-day workout split. However, that’s not recommended for the general population since rest days are important for recovery. Here’s how the best workout splits break down:
A “muscle group” split involves training one or more muscles that perform similar or related functions in the same day. Popular examples include your chest and shoulders, since both muscle groups involve “push” exercises. [Read More: The Arnold Schwarzenegger Workout Split (and How to Modify It)]
While all the splits above represent some of the best workout splits to get you both strong and muscular, this powerbuilding split is going to push those gains over the edge. You’ll put thebest upper body exercises andlower body exerciseson separate days to make the most of each session.
The idea of a “full-body split” may sound like an oxymoron, and it sort of is. However, that doesn’t mean that these workout structures have no value. Total-body workouts are simple, straightforward, and sustainable.
If you want to get bigger and stronger, you’re going to have to consider overall volume. If the training volumeis too low, you’re leaving muscle and strength gains on the table. If the volume is too high, you risk overtraining and lackluster recovery. [Read More: The Most Effective Workout Splits For Strength Training] You’ll also need to be strate...
Feb 29, 2024 · For best results, use the below workout splits as a template to insert movements and exercise you see fit for your athletic population and goals. 3-Day Full-Body Workout Split for Strength
- Body Part Workout Splits. A body part workout split has you train one to three body parts per training session twice per week. It’s a popular option among bodybuilders since body part splits let you train muscles more often for more growth.
- Upper-Lower Workout Split. An upper/lower split divides workouts into upper-body focused days and lower-body days. This split is excellent for beginners, people on tight schedules, and those focused on getting stronger.
- Push-Pull-Legs Workout Split. This workout split is similar to the upper/lower split. The main difference is that a push-pull-legs (PPL) split divides upper-body training into two categories; pulling and pushing.
- FULL BODY WORKOUT SPLIT. A full body split involves workouts that target both your upper and lower body each training session, or in other words, full body workouts!
- UPPER LOWER WORKOUT SPLIT. An upper lower split involves splitting up your workouts by upper body days and lower body days. On upper body days, you will hit all of your major upper body muscles, and on lower body days you will hit all of your major lower body muscles.
- PUSH PULL LEGS WORKOUT SPLIT. The push pull leg split breaks your training days into: Push days: Push days refer to upper body pushing muscles, which are your chest, shoulders and triceps.
- PUSH PULL WORKOUT SPLIT. The Push Pull Split breaks your workouts into Push Days and Pull Days. Unlike a push pull leg split, the push days and pull days will include lower body pushing exercises and lower body pulling exercises, respectively.
Apr 1, 2022 · April 1, 2022 by Andreas Abelsson. Do you want to grow and train like a bodybuilder? Then you need a bodybuilding training split! In this article, you’ll learn everything you need to know about dividing your muscle groups up, scheduling your training sessions over the week, and finding which workout split is the right one for you.
Nov 30, 2010 · A complete guide. Learn which splits are effective, and which workouts to avoid. Included are numerous workout and training splits examples. Training splits can be a mystery. With so many available options and possibilities, it's easy to be confused about which splits are effective, and which are poorly structured.
