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The BEST Science-Backed Workout Split For FASTER Muscle Growth! (My New Favorite)

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Rating: 4.0; Vote: 1

Get The New UPPER/LOWER Program: Over the past few months, I completely changed the way I trained switching from hitting a body part 1x per week to now 2x, sometimes 3x a week and the results have been awesome. If you look at the research you'll see there is very little difference from the bro split to a higher frequency program but what it doesn't tell you is that you can easily increase volume with a higher frequency split. Volume at the end of the day is the difference in increasing the CSA of a muscle or not. #bodybuilding #hypertrophy #musclebuilding
Date: 2024-11-25

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Comments and reviews: 4

ryan_humiston
Here's my split. 12 day rotation. Roast me.
Chest Shoulders (press) Biceps
Legs Abs
Triceps Biceps
Back (more horizontal) (shoulder lateral)
Chest Abs
rest
Biceps(heavy) Shoulders (pull) Triceps
Legs Abs
Chest
Back (more vertical) (shoulder lateral)
Triceps Biceps Abs
rest
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dragontalontsiawd
I've been doing upper lower spilt for a bit now. When I first got back in shape after my last surgery, I did PPL, then when I got back to intermediate or advanced, then I did upper lower split. Now I'm probably going to do total body 3 days a week. Not sure. 100% lifetime natty retired Marine.
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TrainerNathan
No homo but. What brand is that tank shirt! I've been looking for a regular collared tank like that forever! All of them are just basic sleeveless shirts that go down my shoulder too much. Okay. maybe I am homo.
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heffehmonster
This explanation couldn’t have come at a better time. I had been accidentally building towards this but was flailing a bit. 10/10, thanks Ryan.
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