Best vs Worst Workout Splits to Build Muscle (in 2025)
video description
Date: 2024-11-25
Related videos
Comments and reviews: 20
brianchambers6853
I know I'm probably the only one with this situation but I have this thing. what's it called. oh yeah A LIFE. I know it's crazy but things happen, obligations, unexpected stuff, family, friends, events, work, hobbies, feeling run down sometimes, wanting to catch up on certain things, and here's the crazy part, it can change from day to day and week to week. Sometimes I get plenty of great sleep and sometimes I don't. Anyway, I have a weird hack I came up with, it's called get into the gym and do the best workout I can for that day based on a combination of what needs the work, what's ready for the work and--insane but true--what I feel like doing that day. Over the years I've found that this can end up looking pretty close to any and all of these splits. Maybe some day I can become more neurotic and worried that I'm doing it wrong, maybe that will help my gains, esp. if I give up on this thing. I keep forgetting what it's called. oh yeah: A LIFE.
reply
I know I'm probably the only one with this situation but I have this thing. what's it called. oh yeah A LIFE. I know it's crazy but things happen, obligations, unexpected stuff, family, friends, events, work, hobbies, feeling run down sometimes, wanting to catch up on certain things, and here's the crazy part, it can change from day to day and week to week. Sometimes I get plenty of great sleep and sometimes I don't. Anyway, I have a weird hack I came up with, it's called get into the gym and do the best workout I can for that day based on a combination of what needs the work, what's ready for the work and--insane but true--what I feel like doing that day. Over the years I've found that this can end up looking pretty close to any and all of these splits. Maybe some day I can become more neurotic and worried that I'm doing it wrong, maybe that will help my gains, esp. if I give up on this thing. I keep forgetting what it's called. oh yeah: A LIFE.
reply
dascplayer740
For me, I do the three a week full body workout. I do one exercise per muscle group: chest, shoulder, back, tricep, leg, bicep (in this order) I have a rotation of four different workout days that I’ll go through. I do 3-4 sets per exercise where I’m pushing 8-10 reps a set. On my last set, I push myself to failure (if that exercise allows it. Won’t do it on bench and squats) Then I will do one more set at 50% of the total reps I usually do. While I am not experiencing insane growth, I do see improvement each time I go. A reason I like this style of workout is I am tired after I workout, but I am able to recover great and go again full strength by the next workout. I also suffer with some body conditions that does not allow me to push fully on certain muscle groups if I did bro splits. So anyone who is struggling with the gym or motivation, this workout has helped me a lot
reply
For me, I do the three a week full body workout. I do one exercise per muscle group: chest, shoulder, back, tricep, leg, bicep (in this order) I have a rotation of four different workout days that I’ll go through. I do 3-4 sets per exercise where I’m pushing 8-10 reps a set. On my last set, I push myself to failure (if that exercise allows it. Won’t do it on bench and squats) Then I will do one more set at 50% of the total reps I usually do. While I am not experiencing insane growth, I do see improvement each time I go. A reason I like this style of workout is I am tired after I workout, but I am able to recover great and go again full strength by the next workout. I also suffer with some body conditions that does not allow me to push fully on certain muscle groups if I did bro splits. So anyone who is struggling with the gym or motivation, this workout has helped me a lot
reply
eliteiel9747
How tf does one have energy for a 5 times a week full body. The biggest factor to hyperthrophy is training close to failure. You cant recover within a day if you do that, no matter how advanced you are. Ive been training for 3 years now and used to do 7 days, then 6, and now im on 5. Mainly Push Pull Legs. I found that 7 was just way too much, and during 6 days when I started improving my form, on the lat pulldown MY PECS would hurt because they were still so exhausted from the push day beforehand Like literally when I was on the eccentric of the lat pulldown I would feel my pecs stretching to an uncomfortable level. How do you do 5 days full body without getting yourself exhausted. YK there is other things to do besides gym sleep and eat cant be tired the entire day.
reply
How tf does one have energy for a 5 times a week full body. The biggest factor to hyperthrophy is training close to failure. You cant recover within a day if you do that, no matter how advanced you are. Ive been training for 3 years now and used to do 7 days, then 6, and now im on 5. Mainly Push Pull Legs. I found that 7 was just way too much, and during 6 days when I started improving my form, on the lat pulldown MY PECS would hurt because they were still so exhausted from the push day beforehand Like literally when I was on the eccentric of the lat pulldown I would feel my pecs stretching to an uncomfortable level. How do you do 5 days full body without getting yourself exhausted. YK there is other things to do besides gym sleep and eat cant be tired the entire day.
reply
clamum9648
I've done the major splits and I like bro & PPL the best probably, but don't care for PPL only 3 days a week because it's just not enough volume, IMO, unless you're doing 2 hour workouts or something. Of course that's in an ideal sense, it's not like PPL three days a week is BAD or something. The bro split I've done is modified in that I normally would hit the big muscles twice a week. But I've been doing a four day upper/lower split for a bit now and it's pretty good balance. I do arms on the legs day as well.
I think splits are less important than consistency and doing the exercises properly, though. And depending on your goals (gain or lose weight, if your nutrition isn't where it should be it's not gonna matter a ton what you do in the gym anyway.
reply
I've done the major splits and I like bro & PPL the best probably, but don't care for PPL only 3 days a week because it's just not enough volume, IMO, unless you're doing 2 hour workouts or something. Of course that's in an ideal sense, it's not like PPL three days a week is BAD or something. The bro split I've done is modified in that I normally would hit the big muscles twice a week. But I've been doing a four day upper/lower split for a bit now and it's pretty good balance. I do arms on the legs day as well.
I think splits are less important than consistency and doing the exercises properly, though. And depending on your goals (gain or lose weight, if your nutrition isn't where it should be it's not gonna matter a ton what you do in the gym anyway.
reply
jeremy_ethier
Big big fan of the Bro Split. Got to be the biggest of my lifting life using that split. But that was when I had a desk job and could recover after beating myself up at the gym.
Now I have a very physical job and just can't grind myself into the ground using that split anymore so tried a Push/Pull/Legs routine doing it two days on, one day off, 2 days on. Didn't see that getting me results for the effort I put in so quit that.
Now I've been doing Upper/Lower but modified it to breaking out doing arms on my cardio days and so far so good.
Pick your plan, hit the gym consistently, consume your protein, get your diet in line and you'll see results.
reply
Big big fan of the Bro Split. Got to be the biggest of my lifting life using that split. But that was when I had a desk job and could recover after beating myself up at the gym.
Now I have a very physical job and just can't grind myself into the ground using that split anymore so tried a Push/Pull/Legs routine doing it two days on, one day off, 2 days on. Didn't see that getting me results for the effort I put in so quit that.
Now I've been doing Upper/Lower but modified it to breaking out doing arms on my cardio days and so far so good.
Pick your plan, hit the gym consistently, consume your protein, get your diet in line and you'll see results.
reply
divakarmthvn
This video ranks seven of the most popular workout routines to find the top performers and the ones that are wasting your time. The video also adds a bonus factor, time efficiency, to see which split gets in the most gains in the least time. The video uses a hypertrophy score to measure how well a workout routine builds muscle. The hypertrophy score is calculated using a predictive growth equation that focuses on two key factors: frequency and volume.
The video finds that the 5-day full body workout routine has the highest hypertrophy score, but the 4-day upper lower split offers the best gains for the least time commitment.
reply
This video ranks seven of the most popular workout routines to find the top performers and the ones that are wasting your time. The video also adds a bonus factor, time efficiency, to see which split gets in the most gains in the least time. The video uses a hypertrophy score to measure how well a workout routine builds muscle. The hypertrophy score is calculated using a predictive growth equation that focuses on two key factors: frequency and volume.
The video finds that the 5-day full body workout routine has the highest hypertrophy score, but the 4-day upper lower split offers the best gains for the least time commitment.
reply
erikbelobrad1536
From tmw I will go 5 day full body, till X-mas after that I will come back here and tell you all how it works for me. I've never tried incorporating science into my workouts, I've always gone by feel and in the end most of the workouts were around 5 exercises and 5-6 sets, almost always 12 reps. I did these workouts 3-6 times a week, it depended on many circumstances, so this is finally something new (and its look little Easy for me on fisrt look - Im natural 180cm 93kg, I'm just going to add some more exercises for abs, otherwise I won't change anything, I'm curious.
reply
From tmw I will go 5 day full body, till X-mas after that I will come back here and tell you all how it works for me. I've never tried incorporating science into my workouts, I've always gone by feel and in the end most of the workouts were around 5 exercises and 5-6 sets, almost always 12 reps. I did these workouts 3-6 times a week, it depended on many circumstances, so this is finally something new (and its look little Easy for me on fisrt look - Im natural 180cm 93kg, I'm just going to add some more exercises for abs, otherwise I won't change anything, I'm curious.
reply
rodolfocorrea2886
Awesome video! Because of my work schedule, I only have time to go to the gym Monday through Thursday for 30 minutes, so these videos are super helpful because I’m always trying to make the most of the time I have. I can do some exercising at home Friday to Sunday, but assuming I only have access to a gym for 4 days in a row for heavier lifting, what would the best routine be Is it still the 4-day upper/lower, but without a rest day in between and a longer rest from week to week Thank you!
reply
Awesome video! Because of my work schedule, I only have time to go to the gym Monday through Thursday for 30 minutes, so these videos are super helpful because I’m always trying to make the most of the time I have. I can do some exercising at home Friday to Sunday, but assuming I only have access to a gym for 4 days in a row for heavier lifting, what would the best routine be Is it still the 4-day upper/lower, but without a rest day in between and a longer rest from week to week Thank you!
reply
frankiechan9651
I've been doing a Push (quads, chest/ triceps) /Pull (hamstrings/ back/ biceps) split - each getting hit twice per week.
I'm 53 and 4 days is about what I can handle, while allowing enough recovery.
Same with exercise selection - I'll only squat heavy on one quad session and choose Bulgarian split squats or other exercises with less axial fatigue on the second.
I may see how the 5 day goes (maybe just to shock my system) or try something like the PPL/fullbody for 4 days.
reply
I've been doing a Push (quads, chest/ triceps) /Pull (hamstrings/ back/ biceps) split - each getting hit twice per week.
I'm 53 and 4 days is about what I can handle, while allowing enough recovery.
Same with exercise selection - I'll only squat heavy on one quad session and choose Bulgarian split squats or other exercises with less axial fatigue on the second.
I may see how the 5 day goes (maybe just to shock my system) or try something like the PPL/fullbody for 4 days.
reply
samlebricoleur
The best split I discover (and created) is the agonist-antagonist push push leg split. You do in a session your push/pull exercices, but you do the pull during the recovery time of the push exercises. Therefore you have the volume of 2 sessions in one. You'll think that you wont gain much strenght because of muscle fatigue, and the opposite happened, I've never been so big and strong with more stamina. The greatest split for those who have the courage and will (and no time)
reply
The best split I discover (and created) is the agonist-antagonist push push leg split. You do in a session your push/pull exercices, but you do the pull during the recovery time of the push exercises. Therefore you have the volume of 2 sessions in one. You'll think that you wont gain much strenght because of muscle fatigue, and the opposite happened, I've never been so big and strong with more stamina. The greatest split for those who have the courage and will (and no time)
reply
TheDougDaniel
I don't see how you could possibly do a proper full body workout 5 days in a row. Perhaps I'm just not advanced enough yet, but I absolutely need a full recovery day between sessions on a 3-day full body split. I was doing squats and RDLs last night and if I went to the gym again today and did anything with my legs, I think I'd strain a muscle. I certainly couldn't be as intense as I was, and then I wouldn't be recovered enough for my next session on Tuesday.
reply
I don't see how you could possibly do a proper full body workout 5 days in a row. Perhaps I'm just not advanced enough yet, but I absolutely need a full recovery day between sessions on a 3-day full body split. I was doing squats and RDLs last night and if I went to the gym again today and did anything with my legs, I think I'd strain a muscle. I certainly couldn't be as intense as I was, and then I wouldn't be recovered enough for my next session on Tuesday.
reply
clamum9648
I'd like to do legs twice a week but man, it just doesn't seem to work for me, my legs get so insanely sore. I suppose if I did an exercise other than lunges, and other than RDL/Good Morning, I could, but I do those because I think they're effective but they make my glutes & hams respectively so sore that it's difficult to do legs twice a week. And that's just three sets of each too.
reply
I'd like to do legs twice a week but man, it just doesn't seem to work for me, my legs get so insanely sore. I suppose if I did an exercise other than lunges, and other than RDL/Good Morning, I could, but I do those because I think they're effective but they make my glutes & hams respectively so sore that it's difficult to do legs twice a week. And that's just three sets of each too.
reply
denisb5795
I do bro split but i go heavy on powerlifting exercises so i can't possibly do them more than once a week with the same weights (well for deadlift and squat at least cause my bench is lagging behind. Was kinda interested in a split that will give me extra growth for upper body (not including lower back) because my legs are already huge and my lower back feels stronger than ever.
reply
I do bro split but i go heavy on powerlifting exercises so i can't possibly do them more than once a week with the same weights (well for deadlift and squat at least cause my bench is lagging behind. Was kinda interested in a split that will give me extra growth for upper body (not including lower back) because my legs are already huge and my lower back feels stronger than ever.
reply
frydac
Working out at home mostly eliminates the 7 day week restriction, I do a 4 or 5 day rotation, which seems to work well for me, and yes sometimes I take an extra day off, it makes it much easier to manage fatigue as that goes up and down depending on many factors (e. g. sleep quality, other activities, and I'm not young anymore: D: consistency and sustainability is my main priority.
reply
Working out at home mostly eliminates the 7 day week restriction, I do a 4 or 5 day rotation, which seems to work well for me, and yes sometimes I take an extra day off, it makes it much easier to manage fatigue as that goes up and down depending on many factors (e. g. sleep quality, other activities, and I'm not young anymore: D: consistency and sustainability is my main priority.
reply
kjw79
Push pull legs doesn’t have to be 6 days per week. Mind Body Prime pointed out that we only need to hit each muscle group twice per 7 days, and those 7 days are rotating, not just Monday to Sunday. If you do Legs on day 3 of the week, just be sure to get your second Legs in before day 10. You can get rest days into your week this way and still work each group twice per week’
reply
Push pull legs doesn’t have to be 6 days per week. Mind Body Prime pointed out that we only need to hit each muscle group twice per 7 days, and those 7 days are rotating, not just Monday to Sunday. If you do Legs on day 3 of the week, just be sure to get your second Legs in before day 10. You can get rest days into your week this way and still work each group twice per week’
reply
B3TR0Z
He forgot to mention that AGE matters in this aswell. You can't hammer your body the same at 40 years old as you can when you are younger. Full body 3 times per week or 4 days per week with Upper/Lower body split is good. Anything more and I can't recover enough. Genetics play a big role aswell, as some men have a higher Testosterone level than others (natural.
reply
He forgot to mention that AGE matters in this aswell. You can't hammer your body the same at 40 years old as you can when you are younger. Full body 3 times per week or 4 days per week with Upper/Lower body split is good. Anything more and I can't recover enough. Genetics play a big role aswell, as some men have a higher Testosterone level than others (natural.
reply
ZimtMilchreis
People i startet to train in 1990 till now. i tryed everything. i invented my own split and its the grind and fun Split its this: only Compounds upper Body, Rest, Lower Body, Rest, only Weakpoints with isolation movements, Rest, Rest. Go all out and Heavy on the Compound Day and go controlled and slow with an ok weight at the isolation Day.
reply
People i startet to train in 1990 till now. i tryed everything. i invented my own split and its the grind and fun Split its this: only Compounds upper Body, Rest, Lower Body, Rest, only Weakpoints with isolation movements, Rest, Rest. Go all out and Heavy on the Compound Day and go controlled and slow with an ok weight at the isolation Day.
reply
i7shin207
if there was a muscle exhaustion criteria, i think chest and back, shoulders and arms, abs and legs might dominate. I was looking forward to seeing this split since it doesn't exhaust ur muscle as much as the PPL in which compound lifts can include multiple parts which also need to be isolated, ex. bench, ohp, tricep isolation all uses triceps
reply
if there was a muscle exhaustion criteria, i think chest and back, shoulders and arms, abs and legs might dominate. I was looking forward to seeing this split since it doesn't exhaust ur muscle as much as the PPL in which compound lifts can include multiple parts which also need to be isolated, ex. bench, ohp, tricep isolation all uses triceps
reply
TeraAccount-t3v
Love all your videos, Jeremy, but this is so age-dependent (or chemical enhancement. As mentioned several places below, PLEASE do one of these that accounts for different age brackets. At 50, 3x/week/muscle group is not enough recovery for something like quads whereas it might easily be for delts or triceps.
reply
Love all your videos, Jeremy, but this is so age-dependent (or chemical enhancement. As mentioned several places below, PLEASE do one of these that accounts for different age brackets. At 50, 3x/week/muscle group is not enough recovery for something like quads whereas it might easily be for delts or triceps.
reply
adamlimbach6756
I was hopeful 2025 was going to be the year people finally realize that splits don’t matter once volume and intensity are controlled for. It’s the same damn exercises, how you organize them doesn’t matter over the course of years of lifting. Do whatever program you enjoy and get on with it.
reply
I was hopeful 2025 was going to be the year people finally realize that splits don’t matter once volume and intensity are controlled for. It’s the same damn exercises, how you organize them doesn’t matter over the course of years of lifting. Do whatever program you enjoy and get on with it.
reply
Add a review, comment
Other channel videos
