Apr '24 in General
Splits (to choose from)
One question i used to struggle with was splits - heres a list of some of the good splits that you can choose from.
First of all, there is no 'optimal' split - all splits that target the muscle group 2ish times a week is usually good but there are some preferable ones to choose from. That does not mean you should do some wierd split like chest and hamstrings, calfs and triceps, and stuff like that.
First Split
- PPL (push pull legs)
Push pull legs consists of doing a chest tricep and shoulder day, a back and bicep day, and then a leg day. This is a very popular split and its great if you dont have as many workouts because if you have a large volume you may be in the gym for 2 hours. If you use this split I would recommend this
Second Split
2. Arnold Split (chest and back, SARMS, legs)
I highly recommend this split, the only problem it comes with is training 2 big muscles on the first day and then having your biceps and triceps slightly fatigued for the next day. Also, overhead press after a chest day may be difficult. I am currently doing this split because I like doing arms on the same day.
This split is my favorite because i feel like i can work on my arms more because their lacking.
Third Split
3.Bro split
i already listed a lot of the workouts I do and if you want to follow them go ahead, I am not going to write them out anymore because if you want them then just follow the order of the split and add the workouts in to fit each muscle group.
Bro split is really good for more advanced lifters who are really spending time on each set and spending an hour doing like 5 workouts. You definitely get more focus on the muscle group but if you do a 7 day routine like Aiden and sam sulek, there will be one muscle group that you will hit once a week. This split is very good but if you go to the gym less then 6 days a week I would do either arnold or ppl.
PPL split one
barbell bench press 3x8
incline dumbbell press 3x10
chest flies 3x12
dips 3x8
skull crushers 3x8
tricep pushdowns 3x10
lateral raises 3x10
overhead press 3x8
This is a super long workout: you can substitute any of the workouts but that is kinda of what I did.
Pull:
lat pulldown
cable rows
pullups
rear delt flies
incline bicep curls
preacher or cable curls
hammer curls
Day 3 Legs:
squats
hack squats
leg extensions
hamstring curls
calf raises
Second Split
2. Arnold Split (chest and back, SARMS, legs)
barbell bench (or db)
incline barbell bench (or db)
pec deck (or any fly)
lat pulldown
cable rows
pullups
rear delt flies (or pec deck reverse)
optional: dumbbell pullovers and shrugs
day 2:
incline bench bicep curls.
hammer curls
preacher curls (or cable curls)
triceps pushdowns
dumbbell skull crushers
overhead extensions
lateral raises
overhead press (maybe start with this if your delts are lacking)
Day 3 Legs:
squats
hack squats
leg extensions
hamstring curls
calf raises
Third Split
Bro split:
the Bro split is Chest back arms legs
another split that yall can try is one that the tren twins made. they do chest and triceps, back and biceps then legs then shoulders and a little biceps again.
If you have any questions then lmk
ALSO THIS IS ALL JUST EXPERIENCED GYM BRO 'TRUST ME' ADVICE, ALSO THE WORKOUTS IN THERE ARE SOME THAT I THINK REALLY HELP GROW THE MUSCLE AND THEY FEEL GOOD WHEN I DO THEM. FEEL FREE TO CHANGE THEM.
honestly any split works u can make your own I would recommend doing them in groups.
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Splits (to choose from)
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