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10 gym splits

10 gym splits
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    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:

    • 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
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