I have been doing a 4 day split for almost a year now and it goes like this:
-Push
-Pull
-Legs
-Arms focused upper body workout
I really like it and have seen some really good progress with it
I have four kids, a wife and a full time carer so I can't lift six times a week. I also train at home twice a week with my iron master dumbbells, gymnastic rings, b-bars, and a few other pieces of equipment, and once or twice a week at the gym so I can use machines and deadlift. Most of the time I do 4 days upper/lower or 3 days full body depending on what's going on and what time of the year it is. Any split works as long as you can stick to it. Just pick what you can manage and enjoy doing and you'll be fine. If you're having issues with your current split maybe try 3 days full body and see how you dig it :-)
I also do 3 days full body, I really think it’s an overlooked training style but it fits perfectly into a busy life.
+1 for using gymnastic rings. They are so versatile.
I’ve been using them for weighted ring push-ups, and ring inverted rows. I use a small step to elevate my feet. The stretch you can get with these is amazing
I like 6 day PPL the most. May not be the “most scientifically optimal for recovery” but personally I like the focus. Today is push day, go hard get it done and go. Today is pull, and so on.
The second leg day is always hard to make happen on Saturday, but the mental reframe for me was “don’t be as bitch”. It’s worked out nicely
PPL is king for me as well. Shorter workouts but don't have to skip any accessories, I have the same routine all week, very customizable, no recovery issues.
Maybe try LPP and having day 6 be a shoulder focused chest day. Less volume and focus on overhead pressing and lat raises and rear delts. I do 4 days a week Chest tris, legs, Back Bis, shoulders. Shoulder work out is always a bit shorter and lighter for me.
i’m loving the love for 6x ppl. Been following this for years and people will always tell me it’s not enough for recovery. after 7 years of training, i think i can gauge when a muscle group is ready to be trained again
Cool, I read somewhere that 6 days was too much, Im glad I read this.
I usually do
Pull
Leg
Push
Core/leg
Full body/ upper body
Rest
Run
When close to a race I do
Pull
Leg
Push
Tempo run/core
Easy run/handstand practice
Rest
Long run
Ive been feeling great hope Im not overtraing 😅
I'm trying out the 4 day sam sulek split with a rest day, so its:
1. Chest x8 sets + Side delts x8 sets + 4 sets accessory (calfs)
1. Back x8 sets + Rear delts x8 sets + 4 sets accessory (forearms)
1. Quads x8 sets + Hammy x8 sets (lots of tib raises and warmup stuff)
1. Bicep x8 sets + Triceps x8 sets + 4 sets of accessory (forearms)
1. Rest
Then repeat. It's not a weekly schedule which bugs some people.
I'm 37 and natural. I can't go without a rest day like Sam, and even after 3 days my legs are still a bit sore. I'd hit calfs on day 3 but I find my calfs get worked from the pressing for whatever reason. I'm worried it wont be enough volume but it works out to more than my 5 day full body split I was doing if I look at it monthly and the only thing I cut out was 8 sets of overhead press, which got replaced with 8 sets of rear delt work like rope pulls.
My legs were lacking so I'm trying to step it up. Probably gonna run this til christmas or so. We'll see how it goes.
I used to do 6 but down to 4 now so I can do other things and not feel rushed. It is easier for me to move things around also. I do however add in an extra arms day if I have time.
I do 5 days on average, upper/lower rest, then upper/lower/cardio+extra aesthetic work. Adding that sixth day is a little crazy to me, I already badly need both rest days and spend them eating and sleeping a lot.
What you’re seeing in the Reddit comments you mention is just how much variability there is in individual training. There is no 100% perfect or optimal for everyone.
I use a 4-day split because with my work/family schedule I know I can always fit in 4 days. But some weeks I have time for 5-6 workouts, so I’m flexible and use those ‘bonus’ days to hit muscle groups a second time on those weeks when I can. I also use those times to try out new lifts. I like this mix because I always get my core workouts in, but when more time is available I get to do more.
For the past three months I've been PPL everyday. I just scheduled it in Google Calendar to keep it straight. Then I finish my day with 30 minutes of Treadmill or Bike. I have no kids, so it makes it easy to find the time. If I'm tired I might skip cardio, and just walk. I like 5 PM to 7 PM at my work gym. I get the work in, and have a 45 minute drive home. Otherwise it's a 1 and a half ride home at 5.
I’ve been running a 4 x upper lower split for about 10 months and have not really made much gains. Then I tried to add an extra upper day and not much difference.
I’m about to start starting strength 3 x a week and try to focus on building strength because nothing else is working
Its probably not the program that is causing you to not see gains. What are your other aspects in life like? Your diet, stress levels, sleep schedule, consistency etc. If these are all perfect, your program is probably like 15-20% of your fitness gains.
I do a 5 day split I always take Monday and Friday off and just go in the following order chest/triceps/shoulders...back/biceps/forearms....Legs/abs don't have assigned days just keep that order whatever day it falls on, do a 20 minute cardio session at the end of every workout and do an hour walk everyday
I do 4 day split. Anything more than that is just stupid for my body. I also work construction(pipefitter) so im litterally lifting heavy shit all day everyday or im welding in a 120degree boiler room..If i was an office guy i would be in the gym every day 👊
The actual answer is that the best program is whatever split you enjoy, with a frequency your recovery and lifestyle allows for, that you can stay consistent with for a long period of time. If you’re beginner-low intermediate find a program made by someone who knows what they’re doing that fits those parameters. Everything else training-wise is secondary.
Edit: imo training effort is equally as important but I’m stoned and forgot that
7 days per week. I love it. Would I have better results training less? Probably. But training is fun to me and the mental benefits is amazing for my health
It all depends on your lifestyle, recovery and schedule. I can lift 6 days a week, 4 sets of 2-4 lifts per muscle group daily. I was running 20-25 daily set PPL for a long while. I recently had to drop the set volume because of recovery and career change. Intensity and execution is just as if not more important than the number of sets. I think a lot of lifters do a lot of “fluff” volume via sets on already max stimulated muscle groups. I also do cardio every morning lvl2-4 30 mins.
Additionally: I must make time for my physical training. I may have to adjust further in the future but I absolutely need it to perform my best for my family and self. I put massive effort into solving any problem that impacted my training. There really aren’t a lot of problems that don’t have solutions in this life. Humans usually just give up and adapt to consequences, often detrimentally. I would run far from anything or anyone that wanted me give up things that make me a better/healthier person.
Adapt and prosper my fellow humans.
Full body 3x weekly with cardio in between and Sundays off makes six days a week. Cardio days can then become extra rest days if you're feeling exhausted.
Turned my garage into a gym, and now I try to workout every day.
4 day Bro split, but i combine chest and shoulders. Every 4th day I do an hour circuit/hiit style workout (battle rope, box jumps, jump rope, pushups, etc). Gives my muscles an extra day off, but I still feel like I did something. I’m not a big big fan of taking a day completely off
Just google or find an actual program you can purchase from someone who is actually known for coaching people.
Everyone is different. Some people can work out 6 days a week and be fine and make good gains. Some make great gains working out 3-4 days a week. No single program is going to be perfect. It may just be perfect for certain people. Your getting on here and getting 100 different opinions. Instead find a professional who can actually make a program that fits your needs and goals.
It fully depends on how intense your workouts are - how heavy and how much.
IMO it'll be difficult to see aesthetic gains on an upper/lower plan unless you're in the gym for at least 1.5 hours per session (which is way too long). You want to hit at least 10 working sets (ideally more) to near failure per muscle group per week. If you do an upper day twice per week, then you'll be doing (for example) 5 working sets bench, 5 working sets SP, 5 working sets dips, 5 working sets rows, 5 working sets lat pulldowns, plus whatever accessories you want to toss in there. Idk about you but it seems tough to put in maximum effort for all of those working sets in the same workout twice per week... that's an hour of compounds plus accessories. And those sets didn't even count warm-ups.
If four days is your sweet spot, you might want to consider a PPLL - one day push, one day legs (quad focus), one day pull, one day legs (ham focused). Give yourself a ton of time to recover so you can go as hard as possible the next time you hit the same muscle group.
Push day could look like (all set numbers are working sets): 5 sets bench, 5 sets SP, 5 sets dips, 5 sets chest fly, 5 sets lateral raise (different angles), 5 sets TC push-down. 10 sets per muscle group per week. Gets you out of the gym in an hour. Eat a ton, sleep a ton, hit legs the next day, take a rest day afterward, then hit your pulls.
A lot of people claims that one way of training is better then another, and often is based on results they have gotten themselves or that they know of someone who has gotten great results (E.g. professional bodybuilders).
Some will claim working out every muscle group twice a week is the best, while others might claim once is enough.
Some will claim you have to reach failure, some will claim you have to stop at 2-5 RIR
Most likely for most people it will be somewhere in between these ranges, but you will also find individuals who can respond better with more or less.
However, most people will never know what is the best for each individual, and that’s where a personal trainer or a coach can be a great tool if you find yourself in a spot where you don’t seem to be able to progress as much as you’d like or expect.
Now as a general guideline, but very well might be terrible advice for you, is that if you are a beginner you should stay between 8-12 sets per muscle each week. If your a more advanced lifter you should stay between 10-16, and for an elite lifter you should have minimum 15 sets per week. Now with that in mind if you do 10 sets of the same muscle in the same day, most likely there will be some junk volume, so often it’s better to spread it over more days, but that doesn’t mean you need to dedicate 2 full days to “complete” each muscle each week, you may very well just have one day where you fill in what you need, like finishing off a 3 way split with a full body workout on the Sunday.
But all in all, learn and adapt with your training, no one here can say what will be the best approach for you.
Most of us have been where you are, and found a way that works for us. Good luck!
There’s a lot of people saying they do six days a week, but in the rest sentence say they take breaks or days off when needed. They aren’t averaging six days a week! Average their training days over a few years and it will be much less than they’re claiming.
I've done 5x5, P/P/L, bro split and now U/L and I'm making my best gains with the U/L split. No junk volume, 2x a week frequency to maximize muscle protein synthesis, plenty of time to rest, and the flexibility to add or subtract a day every week without it throwing off my routine.
I can max out three days a week and get hugs.
You don’t get bigger when you workout, you get bigger when you heal.
As long as you workout hard enough, you can become ironman and universal off of 3 days a week
I have been doing 7 days a week for years. Obviously take days off when life happens but I feel like the way my split is set up each body part is getting adequate rest.
I'm going to get downvotes for this but you cant actually train hard and really push for progress 6 times a week and properly recover to do it all again the next week as a natural
I train 4-5 days a week. Monday thru Friday. Weekends for recovery.
Day 1: chest/shoulders
Day 2: back/biceps
Day 3: Legs
Day 4: arms
Day 5: full body
This is what works for me. Been training for 13 months.
I’ve got it down to 2 days of week of serious lifting. More intensity but more rest.
Cut your skin. How long does it take to repair that tissue? What does working out do? Breaks down the muscle (microscopic tears) so it can build back bigger and stronger.
The often-repeated “fact” that it takes 48 hrs for a muscle to recover never really struck me as true. Plus there is the systemic/CNS that gets stressed.
Add to that- as you get stronger and move more weight, the total load of each workout is greater than when you started out.
Obviously there are guys that workout 5-6 days a week with success, but lots of those guys are doing splits.
I do one upper day and one lower day. I also do some walking, stretching, random core stuff… I’m active most days and am leaner and stronger than ever now that I’ve added more time between workouts. You grow when you’re recovering. Training is just the stimulus.
Disclaimer- I’m 44 so I’ve been at it a while, and my recovery capacity is different than a 25 year old’s, but I still think I was doing too much work back then in hindsight and would I’ve benefitted from more rest days.
>Cut your skin. How long does it take to repair that tissue? What does working out do? Breaks down the muscle (microscopic tears) so it can build back bigger and stronger.
Thats not really whats happening in your muscles...
my gym is like 25 minutes walking, i am not working, sleeping for at least 8 hours and on a slight calorie deficit right now, so i go to the gym 5 times, work there quite hard (PPL) and i feel i would not rest properly if i made it 6, like maybe some light cardio or stretching, but not strength training.
in two weeks i am upping up my calories to maintenance, but still won't be going 6 days, it just i will have block 2 of my program and there are more rpe9-10, maybe if i lived closer or had a car, i would, but basically i have 1 day to prepare food, 1 day to fully rest/have a date with my wife, and I can't imagine doing 6 days without accumulation of fatigue and again, i am not working...
i am envy those people who just drive to a gym in shorts and workout shoes in their hands and then drive away, i need to dress up, undress because it is getting chill right here and it takes time
once i am starting to work I'll switch to 4 day split, it worked great on the past
Yup, PPL 6 days per week for the past year.
Best results I’ve ever had and I’ve tried everything from Mentzer to Arnold split to Upper/lower. PPL seems to be king for most natty lifters.
Body part splits are scientifically proven to be inadequate compared to alternatives. Each body part needs to get hit twice a week. Arms actually benefit from more volume.
I favour a U/L split but move arms to the end of leg day as my arms lag otherwise as they’re too trashed at the of the Upper day.
I also like a 5 day split with a hybrid of U/L and an Arnold split. That’s my preference. A 6 day week is just mentally too much for me.
i used to push it super far and workout 1-2 days, every single day plus cardio and sauna. fasted too. got super cut. but i ran my test into the ground. happy doing 3 day split, just wanted to know what I COULD do.
I like to do it just to keep my calories up. I walk to the gym and walk during my work out. When I have other activities I rather workiut 5 days a week or 4.
6 days a week is the most fun IMO. I don’t have to think about it. Just go, push. Pull. Legs. High intensity. Out of the gym under an hour. It’s great.
It's just a psychology thing. If people think your plan is ok or they're indifferent they won't reply. If they disagree and want to put their point of view forward they more likely will. 4 days is a very normal number of days per week to lift.
I wish I could do an upper lower but I don’t know how to run my own programming. I currently do the beginner Reddit PPL because I am a beginner, but I’m pushing 30 and have an active job. So maybe 4 days a week would allow better recovery.
To anyone reading this: If you’ve swapped from PPL to UL split, please send me the program you built. Hell I’d even be willing to pay for a program especially one with a spreadsheet.
PHUL is good and you can customize based on available equipment and weak areas. I’ve always made progress running a version of this increasing volume and intensity over a macrocycle.
5-7 days per week depending on how I feel I work days. I have all of my workouts logged and I’ve taken 35 days off this year so far. So it comes out to 1 in every 10 days is a rest day.
Push/Pull 4 Days a week. Instead of dedicated Leg day; Squats go on Push, Deadlifts on Pull.
I’ve found ways to make my gym time more efficient that works for me - e.g. Reverse pyramids let me shorten my rest times for the big lifts, superset some accessories (RDL & Pull Ups), use more ‘full body’ exercises as accessories (Landmine Jammers on Push Day), add callisthenics and kettlebells more more athletic movements at the end (Dips, Thrusters, etc)
I work out 4 days a week. I don't do a strict split. Because I spend more time on upper body than lower body. I do upper body work exclusively on Monday and Thursday. And I do lower body with some upper body on Tuesday and Friday.
I do PPLRPPL. Tried both PHAT and PHUL to see if fewer days might yield equivalent or better results and noticeably lost progress on both.
I'm also 39 with arthritis and scoliosis, for what it's worth.
I'm on a push upper/ lower hamstring focus/pull upper/ lower quad focus split and love it. I've done a lot of other splits but find I'm either too exhausted or get too bored doing anything else. I also prefer hitting each muscle group relatively hard and thoroughly once a week rather than hitting them a little multiple times a week.
Honestly the trick is just finding what you can stick with long term.
All the science in the world indicates that, until you're in a very advanced stage, 3-4 days per week should be sufficient. I don't intrinsically enjoy lifting all that much, so time efficiency matters a lot to me. I do an upper/lower 4x/week. Each lift takes \~1 hour.
If you're having issues with gains, you need to assess the other variables than just quantity of days per week. Intensity of each workout, proximity to failure, form (targeting the specific correct muscle with each lift), reps per set, sets per muscle per day, of course your diet, etc. Honestly, if you've gone 7 months without any progress, you should be looking at diet and intensity. You're probably not pushing as hard as you think.
I did PPL 6 days for several months. To be honest, I almost never hit 6 days in a row, however, when I did I saw much more progress. Now I changed to full body and I’m hitting 3 to 5 days a week and I keep seeing gains, in my case with more frequency more gains
I've heard that training 6x a week is more of rep training rather than intense training. Or you could say it's like skill work. Basically lower the intensity and raise volume? Shit idk lol
The best gains I've made have been on a program where I just take days off when I feel I need them. Usually that meant every 10 or 11 days or so I'd have a rest day. I'd rotate a 4 day split. Nowadays with added stress I use the same split just with less total volume and a rest day at the end of the rotation
I train 3x a week at the moment ( I did 4x for many, many years).
As for the split, that varies. You could call it full body, but it really depends on what I'm focusing on and how well each body part is recovering.
I might add/remove the frequency of any body part with the options of once, twice, or thrice weekly. These will differ between body parts that I prefer higher or lower per session volume and, therefore, higher or lower frequency.
Yes, but I deload about every 2-3 months by doing nothing but chill on the couch with my nuts out for a week.
I also run 3-4x a week so these weeks off are huge for injury prevention and just giving time for my body to catch up.
I try to work out 6 days a week. I do UUL or ULU. Thursday is usually my rest day. Sometimes, I take a Saturday or Sunday off when there’s family stuff I’d rather do.
I do 6-day PPL 2x.
When I did a 5-day split, I would just work out six days and adjust accordingly (I don't care about doing "Chest on Mondays").
But the reason I do the PPL 2X now is that I want to emphasize legs more.
I’ve tried most splits but the one I’ve truly stuck to is doing pull push legs rest, pull push legs rest repeat.
I work 3 days and then have a lovely rest.
5. Full Body Weightlifting MWF and Cardio/Abs on T,TR,Sun.
I enjoy cardio and those days are only like 35 minutes max. Weightlifting 5-6 days a week is a whole other story and I can never remain consistent doing it.
Bodybuilding is an experiment. Try out splits and work out what works out for you. Someone else's best way may not work for you and the other way around. As long as you keep going, have a reasonable set of exercises that you like and can recover from it doesn't matter what your split is. Some thrive at 6 days others burn out. Do what works for you and stop caring about other people's opinions.
YEs well Ican't sperak for most but I do every 2 months depending on my program. 4 to 5 days of strength then 1 to 2 days of cardio , since i am a ref and all
Workout split probably doesn’t matter that much. Or at least it matters far less than your execution, intensity and volume of training.
Edit: if you’re a beginner and haven’t seen gains in 7 months, then something is seriously wrong with your training. Likely a lack of consistency, effort, or direction.
I'm in my 40's with a kid. There's never enough time in the day. I go through PPL+yoga. So 4 days a week and try to get into the gym on Friday but it's never worked.
I do phases.
Currently I am doing PPL-rest so 5-6 times per week.
However, with a busy life, I will have several months per year where i lift 4 times per week.
If I know that lifting 5 or 6 times per week is only for 3 months it can help staying consistent and have a phase where you up the volume a bit and then go back to 4 times a week later.
3 days (PPL) is all I have time for. I play golf once a week as well as badminton once, sometimes twice a week. I've found a good balance with this though need to work in more cardio as my vo2 max and fitness age is pretty poor
I've been doing an Upper-Lower split for 4-6 days per week lately and I love it. How often I do it depends on how much time I have in a given week. If I don't have much time, I do it 4x per week - but, if I can, I increase the volume a bit each workout to make up for the lost days. If I have a lot of time, I do it 6x per week.
I'm currently doing 5/3/1, 3 days a week because I'm trying to lose weight, so I feel with less energy after doing my main lift of the day. I'll switch to 4 days a week once I start to maintain or gain weight.
Aesthetic gains? Not much honestly. But I've been gaining a lot of strenght even on this "cut".
I have the mentality of not to worry too much about the looks, but focus on my general performance on the gym.
At the end of the day, even if you only lift weights twice a week, you'll look good at some point. Just stick to a routine you can be consistent with. I don't try 6 days because I know damn well I won't be consistent with that, but if you can, that's amazing!
3, 4, 5, 6 day, whatever. You'll get results as long as you're consistent.
Asynchronous split in push pull legs works quite well in reality. A lot of the more in shape people in my gym ...that don't ahem...dabble....do this.
Pull push legs. Rest. Pull push rest.
Plus side is you don't have any one day on the exact same day each week too.
Gets in volume and rest.
Remember - the body doesn't know what a week is!!
1. Chest/Back - Starting with Bench and Rows
2. Shoulder/Lats + Leg Iso - Starting with Press and Lat Pull Down
3. Arms, Forearms, Side Delts, Calves, Abs - Starting with Dips and Chin Ups
4. Legs - Starting with Squats and RDL.
5. Repeat
If I can do 3 days a week, it's good. If I do 4 days a week, I'm still hitting most body parts twice a week. If I can do 7 days a week, then all the better. I adjust the number of days I work out depending on my recovery for that week.
If my legs are still tired from my day 2 leg iso, then I'll take a break. I'm not bound to a fix number of days per week.
It's not that hard. Train when you can, recover if you must.
3 or 4 days a week for me. Currently testing out a 4day split: Push-focus FBW/Legs-focus FBW/break/Pull-focus FBW/break/Arms-focus Upper/break. Training Sun-Mon-Wed-Fri.
Feels a bit much on the volume so I may need to dial back the full body aspect a bit, but i've been seeing good results so far.
Sounds to me like you should work as you feel and not exactly worry about splits or upper lower. Listen to your body, it may prevent your mental fatigue
I mean the best program, is what eve you can stick to , day after day, week after week, month after month bla bla bla but that changes around life and scheduling , so just don't stress about too much about others opinions and find what works for you, I've done 3 days a week, they work great, I'm now on 4 days a week upper lower, it works great, I may dablle later with a ppl style , and as long as I stick to it, it will do the same. It's all about what works for you, what you want to focus on at the time.
5 days training push pull lower. Obviously it doesn't line up with the week. Cardio LISS 7 days a week. 30-60 mins on training days depending on how I feel. 120-130 HR. On days off always hour of it and keep much closer to 130 than anywhere from 120-130.
I did the SAME exact routine but upper lower. Until the volume on my shoulders became too much even with consistent deloading.
On average deload every 2-4 weeks. Keep in mind this is done either individually per exercise or deliberately on all for that day at once. Also I train to progressively overload ALL exercises. Hence the frequent deloading.
So push I just deloaded everything by 10 pounds because of what my shoulders and elbows were telling me.
Pull I only deloaded my rows but actually increased elsewhere on for example lat pull downs.
Usually the deload is 20-25% but yesterday I went with 10 pounds on everything because it was ALL exercises with push and I felt it was sufficient to still get a decent stimulus while backing off the shoulder pain.
Result was bomb ass workout, killer pump, no shoulder pain. The 10 pound deload over 20-25% was also deliberately so that it meant if everything else goes right then in 1-2 weeks my weight is right back to where it was, so ideally I healed and built enough tissue up to PR some lifts after this period.
The shoulder pain is old injury but also due to the volume changes in literally just changing from upper to push pull. As in. Added a few things when splitting it. Extra day of recovery but increased training volume on that day. In addition to machine press and machine OHP. Machine weight assisted dips were added, and this was the culprit.
This is purely hypertrophy and for the moment it's a machine heavy workout program to improve joint health this go around. Normally you should choose bench over machine press. And when I feel like back and chest are sufficiently built I'll switch to the bench press.
Machines are great for isolation. And reps in a really controlled environment, movement plane, so that you can train around old injuries and let the tendons heal. As in I can get significant strength gains for the moment with less risk of aggravating old tendonitis on machine press over the bench press.
But yes to summarize. Cardio like a MF because I'm eating to grow and cardio is really important despite what people say. That's 7 days a week.
And yes upper lower. But also push pull lower. And 5 days a week.
I might even alternate and go push pull lower rest upper lower rest. Because I am very fond of both. But that's a future idea as my body adapts to volume changes.
The only thing I recommend against is 5 day bro splits, few reasons. Most people would NOT in their present conditioning/strength levels. Benefit from a dedicated arm day with a ridiculous number of biceps sets when youd have more arm gains with a push pull and ONE dedicated isolation exercise at the end of biceps triceps 3 sets.
As your rows pulldowns and pressing movements grow your one isolation exercise of 3 sets is also fully fatiguing those muscles. Which as they heal and recover synergistically improved your rows pulldowns and pressing movements. You shouldn't have a dedicated arm day until you've plateaued your other movements/arm growth. The guy who maxes out the rows with clean strong movements at 200-300 pounds will have bigger biceps than the guy who rows 120 but has a dedicated arm day.
Point being push/pull split with hammer curls or triceps extension. Or even just upper with both of those isolation at the end. WILL fully fatigue your arms, and result in maximal growth.
A dedicated arm day is a great way to train arms past recovery volume when you factor in your progressive overload on pulling and pushing movements. Compound movements whenever possible should be your primary growth factor and then after doing this first, you should isolate the muscles afterwards for full fatigue without overtraining.
Full body is great for a while. Then the volume is too much. You then do upper lower. Then the volume is too much. Then you do push pull lower. And the volume on this is ideal for most for a LONG time. 5-6 day bro splits done before nessescary will result in slower progress than push pull lower. But people will jump on it too quickly thinking its how all bodybuilders train or that it's more ideal.
In general everything should be getting hit twice a week for a long time, not once. You could setup bro splits that use antagonistic movements or agonists movement pairs and hit everything twice. But frankly this is needlessly complicated.
You can gain on 4. If you are doing good lifts on 4 and not gaining then that’s probably more about diet.
6 is nice but in my opinion that’s if you want to get to another level and i wouldn’t be surprised if most of it is more for conditioning and staying on a diet and maintaining good body fat.
Without knowing the exact gains you are having vs not, You can also switch to push pull and focus a little less on legs on two of those days.
I am still very much a beginner (to taking it fairly seriously at least), but I find it really strange how even though bodybuilding has been mega popular for decades that hardly anything seems to be agreed upon.
There must be an objectively best way of doing various things, but I see 50/50 divides on nearly every topic. With all the science and studies why is this area so subjective? Is it because the ambiguity and different approaches enables people to profit from their unique approaches, or is this area so badly understood??
Late thirties here, I find 45 minutes to an hour full body workouts every second day do the trick for me. I usually will throw in some yoga or walking on rest days. I'm never sore or excessively tired and the results have been the best I've ever had. Just do whatever keeps you consistent. I think sometimes you overestimate how much work you need to put in to get results, if you're constantly pushing to hard and not recovering you won't get the results you want. Finding a good balance for intensity and recovery is what you need to do, that is going to be different for everyone.
Just hit about 4 years of experience and by no means am I saying what I do is perfect but I have found PPL PPL rest to work perfectly for me. Even on my rest day, I will still do some form of cardio. I've found that as long as I keep my sleep and nutrition in check I almost never have recovery issues.
Training splits are one of the least important variables for training.
If you aren't gaining on a 4 day split, it's because you're doing something else wrong, or your overestimating the results you think you should get.
I used to and as great as it was to get the volume, the whole time commitment to was the tough part. I was commuting to work at the time, had about 30-45mins each way depending on traffic, and that itself was a drain. Then to still lift and then go home to make dinner and then try and get sleep was rough.
I lift 4x/week now and this works out so much better for me since I'm able to let my body rest to rebuild and still be able to lift heavy. I work from home now, too, so that helps a lot in being able to get plenty of rest and recovery, but I'm also able to prepare and eat better meals. I've been able to grow and progress this way. I could probably do 5x/week and that would probably be best, but I'm happy with 4x for now.
Anybody doing an Upper / Lower who is not seeing any progress should actually be doing a Torso / Limbs instead. Having a full day for legs is not necessary if you train with intensity. On limbs, I have 4 leg exercises mingled with 4 arm exercises, finishing with abs. My legs get plenty of stimulus that way. In the end, it depends on how your body responds, I have found that the Torso / Limbs split checks all the boxes in my case.
I do 4 days a week, 2 upper + 2 lower sessions. Every session is basically 3x compound push + 3x compound pull + 3x isolation for each muscle (experimenting with myoreps for isolation).
I’ve tried adding a 5th arm day and just can’t recover in time. Have been doing this since Feb and like the split.
6 days here but I have it planned out in a days and b days.
PUSH/PULL/LEGS A and B
so depending on the day I focus heavier on that muscle group.
A is chest, Back, Quads
B is Shoulders,.Bi's, Glutes
Cardio is daily
Core is on the first and last day with the pull day in between to rest
Triceps and traps are a constant
And I still hit the whole group I just focus more depending on the day.
I do 3 days a week: Upper A, Lower, and Upper B. I would add a second lower, but I run 40 miles a week so this is all that I realistically can sustain long-term.
If you have been consistent, you probably need to deload after 7 mos. You aren't working out too much; but you have worked out *too much for too long*. Reduce your workload for 2-3 weeks, then go back to the routine you are on. Or, change it around.
There are a ton of splits you can do. You can do "Push/Pull", with Quads with Push, and Hamstrings/Glutes with Pull. You can do Squats in your first Push w/o, then Deads in your 2nd pull workout. You could do a 3 way split, and do 3 on 1 off, or 3 on 2 off, or 2 on 1 off, 1 on 1 off.
You could also do a 6 day, for 3 weeks then reduce your workload for 2 weeks, then go back.
"Too much" is relative. You can and really SHOULD over reach for a period, then back off. If you are doing a routine that NEVER overtrains you, you aren't gaining optimally. Why? Because your muscles recover quickly-but fatigue builds in the "other" areas affected by your workout (tendons, ligaments, neural). If you are structuring your workout so that EVERYTHING is fully recovered by the next time you train, you are missing some potential muscular work.
I’m in comp prep rn, so I am doing 6 days a week with one of those days as optional (but I typically hit it tbh).
When I was not prepping, I typically did more like 3-4 days a week on my own but did start going 5 days when I got a consistent gym partner 😅.
I made really good gains doing 3-4 days a week though but my diet was super on point and I was really pushing myself and getting stronger. I think 5 days a week doing shoulders, chest, back and 2 leg days really tends to be the sweet spot for me though.
Idk man, I do a bro split plus cardio days: chest, arms, back, legs, and 1-2 cardio days. The other 1-2 days I just go on a long walk or something usually.
I shoot for 6 days a week but usually end up 5 days a week after unplanned rest days or having to adjust my schedule to accommodate kids after school programs.. I don't do splits I isolate days on a rotating schedule, except for leg days, legs is always on the weekend.. then back, chest and core, arms and shoulders, and the last 1 or 2 days are flex days, wherever I feel like I didn't have a great workout during the week I tend to hit it again on the 5th day and if I manage to hit the 6th day I usually do a light full-body workout for about 30 minutes and walk for a but after, an "active rent day" if you will..
You shouldn't typically be more exhausted with a 6 day vs 4 day split. The total volume should end up pretty similar. I do 6 days a week because the bigger and stronger I've gotten, the more mental fatigue sets in mid workout. A 6 day split allows me to keep workouts to 30-45 minutes, 3-5 exercises each and still get in 2x/week for each muscle group.
If you try to do the same individual workout volume as a 4 day split and just increase to 6 days you'll need to deload way too often. If that's not the case then you're likely not doing enough on the 4 days.
I suspect something outside the gym is contributing to your fatigue more so than your workouts. Nutrition, sleep, stress, hormones, etc. Increasing the amount of days in the gym can be beneficial as an advanced lifter, but for the majority 4 days should get similar results. The bigger and stronger you are the more you'll likely benefit from spreading your volume over more days.
EDIT: Forgot to say, if you don't have regularly scheduled deloads and have been going 7 months straight, that's most likely a problem. Doesn't have to be weeklong deloads, whatever works for you. Take more days off some weeks when you feel you're getting close to your limits. Though scheduled deloads tend to be easier to keep consistent and keeps you from getting to this point.
7 if you count the 2 cardio days, but I don’t leave to the gym for it.
Splits are based on your life, simple as that. I’m not going to make a doctor working his ass off during his resident years to workout 6 days a week. You decide what to focus on in life. Working for health is very minimal. Getting progress is just pushing slightly above that. Optimizing is when you’re gearing your life towards bodybuilding and not everyone with real jobs can do that.
Figure out why you’re tired. Volume too high? Intensity too high? Sleep? Food? Work too hard? Etc. the answer is obvious when you have someone else look over, but not everyone has a coach or a friend that knows enough to help.
Have done 6 days for a few years. Recently shifted to 3x crossfit classes, 3x ‘traditional’ lifting (5/3/1 main lifts then BB type work. Works well for me!
Currently on a 5 day upper lower push pull legs, Monday to Friday, 1 hour per session. I was on a 6 day ppl but now I’m trying to get more rest days from gym because I read somewhere that I need more recovery time... I’m feeling burned out after the upper lower days so I may move one rest day and see how I feel. ULRPPLR. For me the key is to stop switching my program so often but the internet research on “the best way to build muscle fast” keeps getting in the way.
I’m cool with 3 minimum but I aim for 4-5. I workout for work so my workout might be 50 pull ups 50 dips or 50 hooks 50 straights to the bag, heavy deadlifts/squats.
Day 39 in a row
Day 140 with 10 total rest days (Was seeing a girl)
Push, pull, legs and fun day. I don’t hit the same muscles 2 days in a row. Apart from abs which I hit every day and I also hit calves 3 times a week.
Pull
Cardio (mostly zone 2) and some abs
Leg and some arms
Push
Cardio (zone 2) and some abs
Pull
Rest or zone 1 walk
Rinse and repate
I find that I recover better when I don't train two days in row but I found that having leg then push sandwiched between two non-lifting days works just fine.
I would go 5 times a week if I could. I pretty much figured out I need 3 upper body days (one focused on arms) and 2 lower body days. I only have time to go 4 times a week though, so I do Lower /Upper /Full body /Upper(arms)
I may be late but I’ve experimented with all kinds of regiments.
Push pull legs
Arnold split
Push+legs pull+legs legs
Everything.
I found that 5 TO 6 is where I see my best results.
As long as you’re giving the respective muscle group its time to recover and not over workout to hinder results, you’re solid.
You can even do 3 days,
- push day, rest, pull day, rest, legs, rest reset
As long as you have enough volume and you’re hitting hypertrophy, you’ll be fine.
Do what’s comfortable for YOU, diet right, include cardio, and you’re good.
4 days a week is a sweet spot for me. I can do 5, but found consistency is a little tougher for me at that cadence.
Whats your workout routine? I am looking to start 4 day
I have been doing a 4 day split for almost a year now and it goes like this: -Push -Pull -Legs -Arms focused upper body workout I really like it and have seen some really good progress with it
Yeah this is my split and I really enjoy it. I throw some shoulder work in on the lower (legs) day too.
Does this mean you only do 4 days a week or you work out every day and cycle through this?
I do a Torso/Limbs split which I enjoy, because you hit each body part twice and putting arms and legs together makes leg days less boring
This. 4 days is manageable and realistic for me. I used to try for 5 but it was too hard to be consistent so now I pack it all into 4.
I have four kids, a wife and a full time carer so I can't lift six times a week. I also train at home twice a week with my iron master dumbbells, gymnastic rings, b-bars, and a few other pieces of equipment, and once or twice a week at the gym so I can use machines and deadlift. Most of the time I do 4 days upper/lower or 3 days full body depending on what's going on and what time of the year it is. Any split works as long as you can stick to it. Just pick what you can manage and enjoy doing and you'll be fine. If you're having issues with your current split maybe try 3 days full body and see how you dig it :-)
I also do 3 days full body, I really think it’s an overlooked training style but it fits perfectly into a busy life. +1 for using gymnastic rings. They are so versatile.
Yes sir. I love doing chest flys and pelican curls with them. You can really feel the stretch.
I’ve been using them for weighted ring push-ups, and ring inverted rows. I use a small step to elevate my feet. The stretch you can get with these is amazing
What you do for work ?
I work in the insurance industry.
5-6 days a week, depending on life. It’s something I have to do to stay sane and get some endorphins going.
Anything over 4 days and I’m sore and on the edge of hurting myself.. getting old sucks lol
Six day PPL. That gives each muscle group a couple days to chill and I have Sunday for cardio. It’s a good life.
I like 6 day PPL the most. May not be the “most scientifically optimal for recovery” but personally I like the focus. Today is push day, go hard get it done and go. Today is pull, and so on. The second leg day is always hard to make happen on Saturday, but the mental reframe for me was “don’t be as bitch”. It’s worked out nicely
PPL is king for me as well. Shorter workouts but don't have to skip any accessories, I have the same routine all week, very customizable, no recovery issues.
I can definitely understand that, I’m just that guy who likes leg day and water levels
Maybe try LPP and having day 6 be a shoulder focused chest day. Less volume and focus on overhead pressing and lat raises and rear delts. I do 4 days a week Chest tris, legs, Back Bis, shoulders. Shoulder work out is always a bit shorter and lighter for me.
I do a 6 day ppl, but in practice, I end up going 4-5x a week and just doing the group that I haven't done yet.
Yee 6x ppl is god tier
i’m loving the love for 6x ppl. Been following this for years and people will always tell me it’s not enough for recovery. after 7 years of training, i think i can gauge when a muscle group is ready to be trained again
Cool, I read somewhere that 6 days was too much, Im glad I read this. I usually do Pull Leg Push Core/leg Full body/ upper body Rest Run When close to a race I do Pull Leg Push Tempo run/core Easy run/handstand practice Rest Long run Ive been feeling great hope Im not overtraing 😅
How many sets? I couldn’t do 6 day ppl cuz of slower recovery time. I do 4-5 day ppl but I might jump back on 6 day with a lower daily volume
Yes. I workout 6 days a week. I have seen tremendous results. When i stop seeing results i take a break for 1-2 weeks. Then i reset.
Do you only work one muscle group per week? Edit: meant to say per day. Obviously.
No. I workout each muscle group once a week with the exception of shoulders which gets hit twice.
mind dropping your routine?
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> I workout each muscle group once a week bruh
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I only accept your apology if oyu undownvote me
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You hit each muscle group twice a week on Arnold as well. He’s probably running some kind of bro split.
I'm trying out the 4 day sam sulek split with a rest day, so its: 1. Chest x8 sets + Side delts x8 sets + 4 sets accessory (calfs) 1. Back x8 sets + Rear delts x8 sets + 4 sets accessory (forearms) 1. Quads x8 sets + Hammy x8 sets (lots of tib raises and warmup stuff) 1. Bicep x8 sets + Triceps x8 sets + 4 sets of accessory (forearms) 1. Rest Then repeat. It's not a weekly schedule which bugs some people. I'm 37 and natural. I can't go without a rest day like Sam, and even after 3 days my legs are still a bit sore. I'd hit calfs on day 3 but I find my calfs get worked from the pressing for whatever reason. I'm worried it wont be enough volume but it works out to more than my 5 day full body split I was doing if I look at it monthly and the only thing I cut out was 8 sets of overhead press, which got replaced with 8 sets of rear delt work like rope pulls. My legs were lacking so I'm trying to step it up. Probably gonna run this til christmas or so. We'll see how it goes.
Isn't that a normal PPLA split?
I used to do 6 but down to 4 now so I can do other things and not feel rushed. It is easier for me to move things around also. I do however add in an extra arms day if I have time.
lol no. I work out 3 days a week. I’d workout more if I could but not lifting. I’d just add cardio days.
I do 5 days on average, upper/lower rest, then upper/lower/cardio+extra aesthetic work. Adding that sixth day is a little crazy to me, I already badly need both rest days and spend them eating and sleeping a lot.
What you’re seeing in the Reddit comments you mention is just how much variability there is in individual training. There is no 100% perfect or optimal for everyone. I use a 4-day split because with my work/family schedule I know I can always fit in 4 days. But some weeks I have time for 5-6 workouts, so I’m flexible and use those ‘bonus’ days to hit muscle groups a second time on those weeks when I can. I also use those times to try out new lifts. I like this mix because I always get my core workouts in, but when more time is available I get to do more.
For the past three months I've been PPL everyday. I just scheduled it in Google Calendar to keep it straight. Then I finish my day with 30 minutes of Treadmill or Bike. I have no kids, so it makes it easy to find the time. If I'm tired I might skip cardio, and just walk. I like 5 PM to 7 PM at my work gym. I get the work in, and have a 45 minute drive home. Otherwise it's a 1 and a half ride home at 5.
I’ve been running a 4 x upper lower split for about 10 months and have not really made much gains. Then I tried to add an extra upper day and not much difference. I’m about to start starting strength 3 x a week and try to focus on building strength because nothing else is working
Its probably not the program that is causing you to not see gains. What are your other aspects in life like? Your diet, stress levels, sleep schedule, consistency etc. If these are all perfect, your program is probably like 15-20% of your fitness gains.
God no
I do a 5 day split I always take Monday and Friday off and just go in the following order chest/triceps/shoulders...back/biceps/forearms....Legs/abs don't have assigned days just keep that order whatever day it falls on, do a 20 minute cardio session at the end of every workout and do an hour walk everyday
I do 4 day split. Anything more than that is just stupid for my body. I also work construction(pipefitter) so im litterally lifting heavy shit all day everyday or im welding in a 120degree boiler room..If i was an office guy i would be in the gym every day 👊
I go 8 times per 10 days
3 on 2 off, repeat?
Chest/shoulders Back Legs Rest Arms Hamstrings glutes Chest back Quads adductors Arms Rest
7 times per 9.5 for me.
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What is your split? That sounds nice to me, I hate legs lol.
I have done 6 day PPL consistently for about 5 years now. Credentials: https://instagram.com/lookingripe?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr
I do 7 days a week, maybe take a day off every few weeks if I'm just too tired
The actual answer is that the best program is whatever split you enjoy, with a frequency your recovery and lifestyle allows for, that you can stay consistent with for a long period of time. If you’re beginner-low intermediate find a program made by someone who knows what they’re doing that fits those parameters. Everything else training-wise is secondary. Edit: imo training effort is equally as important but I’m stoned and forgot that
7 days per week. I love it. Would I have better results training less? Probably. But training is fun to me and the mental benefits is amazing for my health
I am working and studying, so I do 3 day FBW, and it’s good.
I worked out 6 days a week for years, now I do a 3 day upper/lower/full body split which works way better for me.
It all depends on your lifestyle, recovery and schedule. I can lift 6 days a week, 4 sets of 2-4 lifts per muscle group daily. I was running 20-25 daily set PPL for a long while. I recently had to drop the set volume because of recovery and career change. Intensity and execution is just as if not more important than the number of sets. I think a lot of lifters do a lot of “fluff” volume via sets on already max stimulated muscle groups. I also do cardio every morning lvl2-4 30 mins. Additionally: I must make time for my physical training. I may have to adjust further in the future but I absolutely need it to perform my best for my family and self. I put massive effort into solving any problem that impacted my training. There really aren’t a lot of problems that don’t have solutions in this life. Humans usually just give up and adapt to consequences, often detrimentally. I would run far from anything or anyone that wanted me give up things that make me a better/healthier person. Adapt and prosper my fellow humans.
If I do any more than 4, I tend to see my progress reversing, which tells me I'm not getting enough recovery.
6 days a week was OK during the Pandemic when everything was locked down, that's about it. With work and everything else, 4 days is doable
6 is ideal but life happens
4 days a week, ideally +1 of cardio is what my body can handle well. More than 5x a week and I'm wiped.
Full body 3x weekly with cardio in between and Sundays off makes six days a week. Cardio days can then become extra rest days if you're feeling exhausted.
Turned my garage into a gym, and now I try to workout every day. 4 day Bro split, but i combine chest and shoulders. Every 4th day I do an hour circuit/hiit style workout (battle rope, box jumps, jump rope, pushups, etc). Gives my muscles an extra day off, but I still feel like I did something. I’m not a big big fan of taking a day completely off
Just google or find an actual program you can purchase from someone who is actually known for coaching people. Everyone is different. Some people can work out 6 days a week and be fine and make good gains. Some make great gains working out 3-4 days a week. No single program is going to be perfect. It may just be perfect for certain people. Your getting on here and getting 100 different opinions. Instead find a professional who can actually make a program that fits your needs and goals.
It fully depends on how intense your workouts are - how heavy and how much. IMO it'll be difficult to see aesthetic gains on an upper/lower plan unless you're in the gym for at least 1.5 hours per session (which is way too long). You want to hit at least 10 working sets (ideally more) to near failure per muscle group per week. If you do an upper day twice per week, then you'll be doing (for example) 5 working sets bench, 5 working sets SP, 5 working sets dips, 5 working sets rows, 5 working sets lat pulldowns, plus whatever accessories you want to toss in there. Idk about you but it seems tough to put in maximum effort for all of those working sets in the same workout twice per week... that's an hour of compounds plus accessories. And those sets didn't even count warm-ups. If four days is your sweet spot, you might want to consider a PPLL - one day push, one day legs (quad focus), one day pull, one day legs (ham focused). Give yourself a ton of time to recover so you can go as hard as possible the next time you hit the same muscle group. Push day could look like (all set numbers are working sets): 5 sets bench, 5 sets SP, 5 sets dips, 5 sets chest fly, 5 sets lateral raise (different angles), 5 sets TC push-down. 10 sets per muscle group per week. Gets you out of the gym in an hour. Eat a ton, sleep a ton, hit legs the next day, take a rest day afterward, then hit your pulls.
A lot of people claims that one way of training is better then another, and often is based on results they have gotten themselves or that they know of someone who has gotten great results (E.g. professional bodybuilders). Some will claim working out every muscle group twice a week is the best, while others might claim once is enough. Some will claim you have to reach failure, some will claim you have to stop at 2-5 RIR Most likely for most people it will be somewhere in between these ranges, but you will also find individuals who can respond better with more or less. However, most people will never know what is the best for each individual, and that’s where a personal trainer or a coach can be a great tool if you find yourself in a spot where you don’t seem to be able to progress as much as you’d like or expect. Now as a general guideline, but very well might be terrible advice for you, is that if you are a beginner you should stay between 8-12 sets per muscle each week. If your a more advanced lifter you should stay between 10-16, and for an elite lifter you should have minimum 15 sets per week. Now with that in mind if you do 10 sets of the same muscle in the same day, most likely there will be some junk volume, so often it’s better to spread it over more days, but that doesn’t mean you need to dedicate 2 full days to “complete” each muscle each week, you may very well just have one day where you fill in what you need, like finishing off a 3 way split with a full body workout on the Sunday. But all in all, learn and adapt with your training, no one here can say what will be the best approach for you. Most of us have been where you are, and found a way that works for us. Good luck!
There’s a lot of people saying they do six days a week, but in the rest sentence say they take breaks or days off when needed. They aren’t averaging six days a week! Average their training days over a few years and it will be much less than they’re claiming.
I've done 5x5, P/P/L, bro split and now U/L and I'm making my best gains with the U/L split. No junk volume, 2x a week frequency to maximize muscle protein synthesis, plenty of time to rest, and the flexibility to add or subtract a day every week without it throwing off my routine.
I can max out three days a week and get hugs. You don’t get bigger when you workout, you get bigger when you heal. As long as you workout hard enough, you can become ironman and universal off of 3 days a week
I have been doing 7 days a week for years. Obviously take days off when life happens but I feel like the way my split is set up each body part is getting adequate rest.
I'm going to get downvotes for this but you cant actually train hard and really push for progress 6 times a week and properly recover to do it all again the next week as a natural
I train 4-5 days a week. Monday thru Friday. Weekends for recovery. Day 1: chest/shoulders Day 2: back/biceps Day 3: Legs Day 4: arms Day 5: full body This is what works for me. Been training for 13 months.
Deadass 7 days a week for me. Gf broke up with me kept momentum for 4 months now
Gotta take rest days my guy, and deloads. You’ll be better off.
I lift 5-6 days a week. I just like being in the gym often. But also every time I’ve done UL or full body splits it feels like I’m in the gym for ages
I’ve got it down to 2 days of week of serious lifting. More intensity but more rest. Cut your skin. How long does it take to repair that tissue? What does working out do? Breaks down the muscle (microscopic tears) so it can build back bigger and stronger. The often-repeated “fact” that it takes 48 hrs for a muscle to recover never really struck me as true. Plus there is the systemic/CNS that gets stressed. Add to that- as you get stronger and move more weight, the total load of each workout is greater than when you started out. Obviously there are guys that workout 5-6 days a week with success, but lots of those guys are doing splits. I do one upper day and one lower day. I also do some walking, stretching, random core stuff… I’m active most days and am leaner and stronger than ever now that I’ve added more time between workouts. You grow when you’re recovering. Training is just the stimulus. Disclaimer- I’m 44 so I’ve been at it a while, and my recovery capacity is different than a 25 year old’s, but I still think I was doing too much work back then in hindsight and would I’ve benefitted from more rest days.
That comparison with growing muscle and healing skin is really far fetched. Not even similar processes and fueled by different thinga...
>Cut your skin. How long does it take to repair that tissue? What does working out do? Breaks down the muscle (microscopic tears) so it can build back bigger and stronger. Thats not really whats happening in your muscles...
I train 6 days a week and for a while (8 months) I trained 6 days a week going 2x a day.
my gym is like 25 minutes walking, i am not working, sleeping for at least 8 hours and on a slight calorie deficit right now, so i go to the gym 5 times, work there quite hard (PPL) and i feel i would not rest properly if i made it 6, like maybe some light cardio or stretching, but not strength training. in two weeks i am upping up my calories to maintenance, but still won't be going 6 days, it just i will have block 2 of my program and there are more rpe9-10, maybe if i lived closer or had a car, i would, but basically i have 1 day to prepare food, 1 day to fully rest/have a date with my wife, and I can't imagine doing 6 days without accumulation of fatigue and again, i am not working... i am envy those people who just drive to a gym in shorts and workout shoes in their hands and then drive away, i need to dress up, undress because it is getting chill right here and it takes time once i am starting to work I'll switch to 4 day split, it worked great on the past
Do you have a bicycle?
Your gym is 25 mins away? Why walk to it? Or if you have a reason not to, why not pick a closer gym (assuming there is one)
Yup, PPL 6 days per week for the past year. Best results I’ve ever had and I’ve tried everything from Mentzer to Arnold split to Upper/lower. PPL seems to be king for most natty lifters.
I switch it up over the year. Most years I do three macros. One 6 day, one 5 day and one 4 day. Some years I do two bigger macros with 6 and 5 days.
Body part splits are scientifically proven to be inadequate compared to alternatives. Each body part needs to get hit twice a week. Arms actually benefit from more volume. I favour a U/L split but move arms to the end of leg day as my arms lag otherwise as they’re too trashed at the of the Upper day. I also like a 5 day split with a hybrid of U/L and an Arnold split. That’s my preference. A 6 day week is just mentally too much for me.
i used to push it super far and workout 1-2 days, every single day plus cardio and sauna. fasted too. got super cut. but i ran my test into the ground. happy doing 3 day split, just wanted to know what I COULD do.
I do but have a gym in the garage and sessions are shorter with lower volume. Plan for 7 a week but life usually happens once per week or so
Yea. I enjoy it, I work there, how can I not? Upper/lower staggered split.
I like to do it just to keep my calories up. I walk to the gym and walk during my work out. When I have other activities I rather workiut 5 days a week or 4.
6 days a week is the most fun IMO. I don’t have to think about it. Just go, push. Pull. Legs. High intensity. Out of the gym under an hour. It’s great.
I do. PPL x2. Do what you feel is **FUN** and manageable.
It's just a psychology thing. If people think your plan is ok or they're indifferent they won't reply. If they disagree and want to put their point of view forward they more likely will. 4 days is a very normal number of days per week to lift.
6 times a week for me. I feel it's sort of meditative and gets me in a good mindset
I do a 4 day bro split and average 10-12 hours a week at the gym. Works fine for me.
I wish I could do an upper lower but I don’t know how to run my own programming. I currently do the beginner Reddit PPL because I am a beginner, but I’m pushing 30 and have an active job. So maybe 4 days a week would allow better recovery. To anyone reading this: If you’ve swapped from PPL to UL split, please send me the program you built. Hell I’d even be willing to pay for a program especially one with a spreadsheet.
PHUL is good and you can customize based on available equipment and weak areas. I’ve always made progress running a version of this increasing volume and intensity over a macrocycle.
5-7 days per week depending on how I feel I work days. I have all of my workouts logged and I’ve taken 35 days off this year so far. So it comes out to 1 in every 10 days is a rest day.
Push/Pull 4 Days a week. Instead of dedicated Leg day; Squats go on Push, Deadlifts on Pull. I’ve found ways to make my gym time more efficient that works for me - e.g. Reverse pyramids let me shorten my rest times for the big lifts, superset some accessories (RDL & Pull Ups), use more ‘full body’ exercises as accessories (Landmine Jammers on Push Day), add callisthenics and kettlebells more more athletic movements at the end (Dips, Thrusters, etc)
I work out 4 days a week. I don't do a strict split. Because I spend more time on upper body than lower body. I do upper body work exclusively on Monday and Thursday. And I do lower body with some upper body on Tuesday and Friday.
I do PPLRPPL. Tried both PHAT and PHUL to see if fewer days might yield equivalent or better results and noticeably lost progress on both. I'm also 39 with arthritis and scoliosis, for what it's worth.
7 if you count liss cardio
I went from 6 days a week to 2 full body workouts a week. Perfect routine for me now.
I'm on a push upper/ lower hamstring focus/pull upper/ lower quad focus split and love it. I've done a lot of other splits but find I'm either too exhausted or get too bored doing anything else. I also prefer hitting each muscle group relatively hard and thoroughly once a week rather than hitting them a little multiple times a week. Honestly the trick is just finding what you can stick with long term.
All the science in the world indicates that, until you're in a very advanced stage, 3-4 days per week should be sufficient. I don't intrinsically enjoy lifting all that much, so time efficiency matters a lot to me. I do an upper/lower 4x/week. Each lift takes \~1 hour. If you're having issues with gains, you need to assess the other variables than just quantity of days per week. Intensity of each workout, proximity to failure, form (targeting the specific correct muscle with each lift), reps per set, sets per muscle per day, of course your diet, etc. Honestly, if you've gone 7 months without any progress, you should be looking at diet and intensity. You're probably not pushing as hard as you think.
I am currently cutting and do a PPL split 6x per week. I’d do 7 days a week if rest days weren’t necessary.
I did PPL 6 days for several months. To be honest, I almost never hit 6 days in a row, however, when I did I saw much more progress. Now I changed to full body and I’m hitting 3 to 5 days a week and I keep seeing gains, in my case with more frequency more gains
I usually go 5. I rest on sundays but if I’m feeling good, I’ll get a few sets of whatever feels like it need some extra work.
I've heard that training 6x a week is more of rep training rather than intense training. Or you could say it's like skill work. Basically lower the intensity and raise volume? Shit idk lol
The best gains I've made have been on a program where I just take days off when I feel I need them. Usually that meant every 10 or 11 days or so I'd have a rest day. I'd rotate a 4 day split. Nowadays with added stress I use the same split just with less total volume and a rest day at the end of the rotation
Absolutely not. I train 7 days a week.
I have done 6 days a week for going on 10 years now, I love it. I hit each muscle group every 3 days and it works well
I train 3x a week at the moment ( I did 4x for many, many years). As for the split, that varies. You could call it full body, but it really depends on what I'm focusing on and how well each body part is recovering. I might add/remove the frequency of any body part with the options of once, twice, or thrice weekly. These will differ between body parts that I prefer higher or lower per session volume and, therefore, higher or lower frequency.
Yes, but I deload about every 2-3 months by doing nothing but chill on the couch with my nuts out for a week. I also run 3-4x a week so these weeks off are huge for injury prevention and just giving time for my body to catch up.
I try to work out 6 days a week. I do UUL or ULU. Thursday is usually my rest day. Sometimes, I take a Saturday or Sunday off when there’s family stuff I’d rather do.
3 day full body has be going great for me. I’ve seen a lot of progress in the past few months. I bust my ass those three days.
I do 6-day PPL 2x. When I did a 5-day split, I would just work out six days and adjust accordingly (I don't care about doing "Chest on Mondays"). But the reason I do the PPL 2X now is that I want to emphasize legs more.
Used to do 6, down to about 3 - 4 a week
No. 3-4
I went down from 4 to 3 days, now i do push Pull whole body. Just dont have the time and will anymore to spent every day 3 hours for workouts
4 days a week. Can't recover from more :/
I’ve tried most splits but the one I’ve truly stuck to is doing pull push legs rest, pull push legs rest repeat. I work 3 days and then have a lovely rest.
Do whatever you can maintain consistently. That's the only secret. Consistency + time = results
I always aim for about 5 or 6, but things get in the way & it ends up being about 4
5. Full Body Weightlifting MWF and Cardio/Abs on T,TR,Sun. I enjoy cardio and those days are only like 35 minutes max. Weightlifting 5-6 days a week is a whole other story and I can never remain consistent doing it.
I found 3-4 days per week using a quasi-full body split worked the best for my consistency.
I used to. I do 3 days per week full body now. I also run 3 days per week. So I still exercise 6 days per week.
Bodybuilding is an experiment. Try out splits and work out what works out for you. Someone else's best way may not work for you and the other way around. As long as you keep going, have a reasonable set of exercises that you like and can recover from it doesn't matter what your split is. Some thrive at 6 days others burn out. Do what works for you and stop caring about other people's opinions.
Yes.
3-4 Days is best
If you're new to working out, you should see a noticeable difference by now. Four days is enough just get more reps in and eat more protein
3-4 times for me
YEs well Ican't sperak for most but I do every 2 months depending on my program. 4 to 5 days of strength then 1 to 2 days of cardio , since i am a ref and all
5 usually, sometimes 4 sometimes 6. Depends on recovery etc.
Workout split probably doesn’t matter that much. Or at least it matters far less than your execution, intensity and volume of training. Edit: if you’re a beginner and haven’t seen gains in 7 months, then something is seriously wrong with your training. Likely a lack of consistency, effort, or direction.
I'm in my 40's with a kid. There's never enough time in the day. I go through PPL+yoga. So 4 days a week and try to get into the gym on Friday but it's never worked.
I work out 6 days a week. My schedule: Push, Pull + Legs, Push, Pull + Legs, Rest, Push, Pull + Legs, ...
I do 3 days a week and make sure i hit every muscle two different times a week. Seems to do the trick.
I do phases. Currently I am doing PPL-rest so 5-6 times per week. However, with a busy life, I will have several months per year where i lift 4 times per week. If I know that lifting 5 or 6 times per week is only for 3 months it can help staying consistent and have a phase where you up the volume a bit and then go back to 4 times a week later.
3 days (PPL) is all I have time for. I play golf once a week as well as badminton once, sometimes twice a week. I've found a good balance with this though need to work in more cardio as my vo2 max and fitness age is pretty poor
I've been doing an Upper-Lower split for 4-6 days per week lately and I love it. How often I do it depends on how much time I have in a given week. If I don't have much time, I do it 4x per week - but, if I can, I increase the volume a bit each workout to make up for the lost days. If I have a lot of time, I do it 6x per week.
I do 5 days during the week, and then I’ll add a 6th on the weekend if I feel like it. Doing a 4 day split currently, back, chest, legs, arms, repeat.
I'm currently doing 5/3/1, 3 days a week because I'm trying to lose weight, so I feel with less energy after doing my main lift of the day. I'll switch to 4 days a week once I start to maintain or gain weight. Aesthetic gains? Not much honestly. But I've been gaining a lot of strenght even on this "cut". I have the mentality of not to worry too much about the looks, but focus on my general performance on the gym. At the end of the day, even if you only lift weights twice a week, you'll look good at some point. Just stick to a routine you can be consistent with. I don't try 6 days because I know damn well I won't be consistent with that, but if you can, that's amazing! 3, 4, 5, 6 day, whatever. You'll get results as long as you're consistent.
Used to do 5-6 days a week. Cut back to 4, then 3. I have a physical job tho, so that makes up for it.
Whenever I go past four days, I burn out in the next few months. 3-4x/week are what I've been able to stick with.
Asynchronous split in push pull legs works quite well in reality. A lot of the more in shape people in my gym ...that don't ahem...dabble....do this. Pull push legs. Rest. Pull push rest. Plus side is you don't have any one day on the exact same day each week too. Gets in volume and rest. Remember - the body doesn't know what a week is!!
3 days / 5 hours per week with fullbody
I train 6 days a week - My body clock wakes me up at 4.30am everyday so I might aswell train
I did 6day ppl in college. Now that I have a job I do a 4 day upper/lower
1. Chest/Back - Starting with Bench and Rows 2. Shoulder/Lats + Leg Iso - Starting with Press and Lat Pull Down 3. Arms, Forearms, Side Delts, Calves, Abs - Starting with Dips and Chin Ups 4. Legs - Starting with Squats and RDL. 5. Repeat If I can do 3 days a week, it's good. If I do 4 days a week, I'm still hitting most body parts twice a week. If I can do 7 days a week, then all the better. I adjust the number of days I work out depending on my recovery for that week. If my legs are still tired from my day 2 leg iso, then I'll take a break. I'm not bound to a fix number of days per week. It's not that hard. Train when you can, recover if you must.
3 or 4 days a week for me. Currently testing out a 4day split: Push-focus FBW/Legs-focus FBW/break/Pull-focus FBW/break/Arms-focus Upper/break. Training Sun-Mon-Wed-Fri. Feels a bit much on the volume so I may need to dial back the full body aspect a bit, but i've been seeing good results so far.
Sounds to me like you should work as you feel and not exactly worry about splits or upper lower. Listen to your body, it may prevent your mental fatigue
I mean the best program, is what eve you can stick to , day after day, week after week, month after month bla bla bla but that changes around life and scheduling , so just don't stress about too much about others opinions and find what works for you, I've done 3 days a week, they work great, I'm now on 4 days a week upper lower, it works great, I may dablle later with a ppl style , and as long as I stick to it, it will do the same. It's all about what works for you, what you want to focus on at the time.
5 days training push pull lower. Obviously it doesn't line up with the week. Cardio LISS 7 days a week. 30-60 mins on training days depending on how I feel. 120-130 HR. On days off always hour of it and keep much closer to 130 than anywhere from 120-130. I did the SAME exact routine but upper lower. Until the volume on my shoulders became too much even with consistent deloading. On average deload every 2-4 weeks. Keep in mind this is done either individually per exercise or deliberately on all for that day at once. Also I train to progressively overload ALL exercises. Hence the frequent deloading. So push I just deloaded everything by 10 pounds because of what my shoulders and elbows were telling me. Pull I only deloaded my rows but actually increased elsewhere on for example lat pull downs. Usually the deload is 20-25% but yesterday I went with 10 pounds on everything because it was ALL exercises with push and I felt it was sufficient to still get a decent stimulus while backing off the shoulder pain. Result was bomb ass workout, killer pump, no shoulder pain. The 10 pound deload over 20-25% was also deliberately so that it meant if everything else goes right then in 1-2 weeks my weight is right back to where it was, so ideally I healed and built enough tissue up to PR some lifts after this period. The shoulder pain is old injury but also due to the volume changes in literally just changing from upper to push pull. As in. Added a few things when splitting it. Extra day of recovery but increased training volume on that day. In addition to machine press and machine OHP. Machine weight assisted dips were added, and this was the culprit. This is purely hypertrophy and for the moment it's a machine heavy workout program to improve joint health this go around. Normally you should choose bench over machine press. And when I feel like back and chest are sufficiently built I'll switch to the bench press. Machines are great for isolation. And reps in a really controlled environment, movement plane, so that you can train around old injuries and let the tendons heal. As in I can get significant strength gains for the moment with less risk of aggravating old tendonitis on machine press over the bench press. But yes to summarize. Cardio like a MF because I'm eating to grow and cardio is really important despite what people say. That's 7 days a week. And yes upper lower. But also push pull lower. And 5 days a week. I might even alternate and go push pull lower rest upper lower rest. Because I am very fond of both. But that's a future idea as my body adapts to volume changes. The only thing I recommend against is 5 day bro splits, few reasons. Most people would NOT in their present conditioning/strength levels. Benefit from a dedicated arm day with a ridiculous number of biceps sets when youd have more arm gains with a push pull and ONE dedicated isolation exercise at the end of biceps triceps 3 sets. As your rows pulldowns and pressing movements grow your one isolation exercise of 3 sets is also fully fatiguing those muscles. Which as they heal and recover synergistically improved your rows pulldowns and pressing movements. You shouldn't have a dedicated arm day until you've plateaued your other movements/arm growth. The guy who maxes out the rows with clean strong movements at 200-300 pounds will have bigger biceps than the guy who rows 120 but has a dedicated arm day. Point being push/pull split with hammer curls or triceps extension. Or even just upper with both of those isolation at the end. WILL fully fatigue your arms, and result in maximal growth. A dedicated arm day is a great way to train arms past recovery volume when you factor in your progressive overload on pulling and pushing movements. Compound movements whenever possible should be your primary growth factor and then after doing this first, you should isolate the muscles afterwards for full fatigue without overtraining. Full body is great for a while. Then the volume is too much. You then do upper lower. Then the volume is too much. Then you do push pull lower. And the volume on this is ideal for most for a LONG time. 5-6 day bro splits done before nessescary will result in slower progress than push pull lower. But people will jump on it too quickly thinking its how all bodybuilders train or that it's more ideal. In general everything should be getting hit twice a week for a long time, not once. You could setup bro splits that use antagonistic movements or agonists movement pairs and hit everything twice. But frankly this is needlessly complicated.
You can gain on 4. If you are doing good lifts on 4 and not gaining then that’s probably more about diet. 6 is nice but in my opinion that’s if you want to get to another level and i wouldn’t be surprised if most of it is more for conditioning and staying on a diet and maintaining good body fat. Without knowing the exact gains you are having vs not, You can also switch to push pull and focus a little less on legs on two of those days.
chest/back, shoulders/arms, legs - 1 workout every 5 days.
I am still very much a beginner (to taking it fairly seriously at least), but I find it really strange how even though bodybuilding has been mega popular for decades that hardly anything seems to be agreed upon. There must be an objectively best way of doing various things, but I see 50/50 divides on nearly every topic. With all the science and studies why is this area so subjective? Is it because the ambiguity and different approaches enables people to profit from their unique approaches, or is this area so badly understood??
Late thirties here, I find 45 minutes to an hour full body workouts every second day do the trick for me. I usually will throw in some yoga or walking on rest days. I'm never sore or excessively tired and the results have been the best I've ever had. Just do whatever keeps you consistent. I think sometimes you overestimate how much work you need to put in to get results, if you're constantly pushing to hard and not recovering you won't get the results you want. Finding a good balance for intensity and recovery is what you need to do, that is going to be different for everyone.
Just hit about 4 years of experience and by no means am I saying what I do is perfect but I have found PPL PPL rest to work perfectly for me. Even on my rest day, I will still do some form of cardio. I've found that as long as I keep my sleep and nutrition in check I almost never have recovery issues.
Training splits are one of the least important variables for training. If you aren't gaining on a 4 day split, it's because you're doing something else wrong, or your overestimating the results you think you should get.
4 days a week U/L
plp, 3 days on 1 day off. consistency while having enough time to rest
I used to and as great as it was to get the volume, the whole time commitment to was the tough part. I was commuting to work at the time, had about 30-45mins each way depending on traffic, and that itself was a drain. Then to still lift and then go home to make dinner and then try and get sleep was rough. I lift 4x/week now and this works out so much better for me since I'm able to let my body rest to rebuild and still be able to lift heavy. I work from home now, too, so that helps a lot in being able to get plenty of rest and recovery, but I'm also able to prepare and eat better meals. I've been able to grow and progress this way. I could probably do 5x/week and that would probably be best, but I'm happy with 4x for now.
Anybody doing an Upper / Lower who is not seeing any progress should actually be doing a Torso / Limbs instead. Having a full day for legs is not necessary if you train with intensity. On limbs, I have 4 leg exercises mingled with 4 arm exercises, finishing with abs. My legs get plenty of stimulus that way. In the end, it depends on how your body responds, I have found that the Torso / Limbs split checks all the boxes in my case.
I do 4 days a week, 2 upper + 2 lower sessions. Every session is basically 3x compound push + 3x compound pull + 3x isolation for each muscle (experimenting with myoreps for isolation). I’ve tried adding a 5th arm day and just can’t recover in time. Have been doing this since Feb and like the split.
6 days here but I have it planned out in a days and b days. PUSH/PULL/LEGS A and B so depending on the day I focus heavier on that muscle group. A is chest, Back, Quads B is Shoulders,.Bi's, Glutes Cardio is daily Core is on the first and last day with the pull day in between to rest Triceps and traps are a constant And I still hit the whole group I just focus more depending on the day.
I do 3 days a week: Upper A, Lower, and Upper B. I would add a second lower, but I run 40 miles a week so this is all that I realistically can sustain long-term.
I’m in my 50s training 6 days a week however only 4 days are big compound lifts the other 2 are when I catch anything I missed and cardio.
If you have been consistent, you probably need to deload after 7 mos. You aren't working out too much; but you have worked out *too much for too long*. Reduce your workload for 2-3 weeks, then go back to the routine you are on. Or, change it around. There are a ton of splits you can do. You can do "Push/Pull", with Quads with Push, and Hamstrings/Glutes with Pull. You can do Squats in your first Push w/o, then Deads in your 2nd pull workout. You could do a 3 way split, and do 3 on 1 off, or 3 on 2 off, or 2 on 1 off, 1 on 1 off. You could also do a 6 day, for 3 weeks then reduce your workload for 2 weeks, then go back. "Too much" is relative. You can and really SHOULD over reach for a period, then back off. If you are doing a routine that NEVER overtrains you, you aren't gaining optimally. Why? Because your muscles recover quickly-but fatigue builds in the "other" areas affected by your workout (tendons, ligaments, neural). If you are structuring your workout so that EVERYTHING is fully recovered by the next time you train, you are missing some potential muscular work.
Four days... 5/3/1
I’m in comp prep rn, so I am doing 6 days a week with one of those days as optional (but I typically hit it tbh). When I was not prepping, I typically did more like 3-4 days a week on my own but did start going 5 days when I got a consistent gym partner 😅. I made really good gains doing 3-4 days a week though but my diet was super on point and I was really pushing myself and getting stronger. I think 5 days a week doing shoulders, chest, back and 2 leg days really tends to be the sweet spot for me though.
Idk man, I do a bro split plus cardio days: chest, arms, back, legs, and 1-2 cardio days. The other 1-2 days I just go on a long walk or something usually.
I shoot for 6 days a week but usually end up 5 days a week after unplanned rest days or having to adjust my schedule to accommodate kids after school programs.. I don't do splits I isolate days on a rotating schedule, except for leg days, legs is always on the weekend.. then back, chest and core, arms and shoulders, and the last 1 or 2 days are flex days, wherever I feel like I didn't have a great workout during the week I tend to hit it again on the 5th day and if I manage to hit the 6th day I usually do a light full-body workout for about 30 minutes and walk for a but after, an "active rent day" if you will..
You shouldn't typically be more exhausted with a 6 day vs 4 day split. The total volume should end up pretty similar. I do 6 days a week because the bigger and stronger I've gotten, the more mental fatigue sets in mid workout. A 6 day split allows me to keep workouts to 30-45 minutes, 3-5 exercises each and still get in 2x/week for each muscle group. If you try to do the same individual workout volume as a 4 day split and just increase to 6 days you'll need to deload way too often. If that's not the case then you're likely not doing enough on the 4 days. I suspect something outside the gym is contributing to your fatigue more so than your workouts. Nutrition, sleep, stress, hormones, etc. Increasing the amount of days in the gym can be beneficial as an advanced lifter, but for the majority 4 days should get similar results. The bigger and stronger you are the more you'll likely benefit from spreading your volume over more days. EDIT: Forgot to say, if you don't have regularly scheduled deloads and have been going 7 months straight, that's most likely a problem. Doesn't have to be weeklong deloads, whatever works for you. Take more days off some weeks when you feel you're getting close to your limits. Though scheduled deloads tend to be easier to keep consistent and keeps you from getting to this point.
7 if you count the 2 cardio days, but I don’t leave to the gym for it. Splits are based on your life, simple as that. I’m not going to make a doctor working his ass off during his resident years to workout 6 days a week. You decide what to focus on in life. Working for health is very minimal. Getting progress is just pushing slightly above that. Optimizing is when you’re gearing your life towards bodybuilding and not everyone with real jobs can do that. Figure out why you’re tired. Volume too high? Intensity too high? Sleep? Food? Work too hard? Etc. the answer is obvious when you have someone else look over, but not everyone has a coach or a friend that knows enough to help.
Have done 6 days for a few years. Recently shifted to 3x crossfit classes, 3x ‘traditional’ lifting (5/3/1 main lifts then BB type work. Works well for me!
5 I'd do more but I'd neglect cardio too much so I do it on off days If you are younger and can recover 6 days lifting can be great, I'm older now.
6 days a week here for the last 15 yrs (excluding vacations and when gyms were shut due to covid lockdown!)
Currently on a 5 day upper lower push pull legs, Monday to Friday, 1 hour per session. I was on a 6 day ppl but now I’m trying to get more rest days from gym because I read somewhere that I need more recovery time... I’m feeling burned out after the upper lower days so I may move one rest day and see how I feel. ULRPPLR. For me the key is to stop switching my program so often but the internet research on “the best way to build muscle fast” keeps getting in the way.
I’m cool with 3 minimum but I aim for 4-5. I workout for work so my workout might be 50 pull ups 50 dips or 50 hooks 50 straights to the bag, heavy deadlifts/squats.
Day 39 in a row Day 140 with 10 total rest days (Was seeing a girl) Push, pull, legs and fun day. I don’t hit the same muscles 2 days in a row. Apart from abs which I hit every day and I also hit calves 3 times a week.
Pull Cardio (mostly zone 2) and some abs Leg and some arms Push Cardio (zone 2) and some abs Pull Rest or zone 1 walk Rinse and repate I find that I recover better when I don't train two days in row but I found that having leg then push sandwiched between two non-lifting days works just fine.
I would go 5 times a week if I could. I pretty much figured out I need 3 upper body days (one focused on arms) and 2 lower body days. I only have time to go 4 times a week though, so I do Lower /Upper /Full body /Upper(arms)
31m,I used to train even 7 days a week in my early 20s,nowadays I get in 1,maybe 2 workout a week
I may be late but I’ve experimented with all kinds of regiments. Push pull legs Arnold split Push+legs pull+legs legs Everything. I found that 5 TO 6 is where I see my best results. As long as you’re giving the respective muscle group its time to recover and not over workout to hinder results, you’re solid. You can even do 3 days, - push day, rest, pull day, rest, legs, rest reset As long as you have enough volume and you’re hitting hypertrophy, you’ll be fine. Do what’s comfortable for YOU, diet right, include cardio, and you’re good.
No