10 gym splits
Preview
- Monday: Chest, Back, Abs
- Tuesday: Shoulders, Biceps, Triceps, Forearms, Abs
- Wednesday: Legs, Calves, Abs
- Thursday: Chest, Back, Abs
- Friday: Shoulders, Biceps, Triceps, Forearms, Abs
- Saturday: Legs, Calves, Abs
- Sunday: Rest
1. 3x / week, different muscle group each time
My understanding is that this is the least efficient because you could easily be training each muscle group more often.
2. Full-body 3x / week
I was doing this one for a little while but I got bored. It's tiring and I don't feel like staying very long in the gym (especially when doing full-body), so in the end my weekly volume isn't that high.
3. Full-body 4x / week
4. Upper / Lower split 4x / week
5. Upper / Lower split 6x / week
6. Full-body 5x / week
Some say that's fine if you're advanced.
7. PPL (Push / Pull / Legs) 5x or 6x / week
8. Pull Push Legs
Almost the same but you change the order. I googled it once because I figured it might be better in some cases.
9. PPLUL (Push / Pull / Legs / Upper / Lower)
So basically two leg days, one push day, one pull day, one upper body day.
10. Arnold Split
Not very familiar with this one so I googled it. According to setforset.com:
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