The Bro-Split: A Classic Approach

The bro-split is a widely recognized workout regimen, especially among newcomers to the gym. This method has been favored by bodybuilders for years, even before scientific evidence suggested it may not be the most effective strategy for all individuals.

In a bro-split, workouts concentrate on one or two major muscle groups per session. To adequately target all muscle groups within a week, you typically need to train five or six days weekly. This straightforward approach helps beginners establish a mind-muscle connection.

The video titled "The Best Workout Split for MAXIMUM Muscle Gains" provides insights into optimizing your training split effectively.

However, the downside of this split is that most muscle groups are only worked once a week, which may not be optimal for maximizing muscle growth. Recent studies indicate that training a muscle group more frequently—ideally twice a week—can yield better results.

Example of a 5-day bro-split:

• Monday — Chest
• Tuesday — Back
• Wednesday — Legs
• Thursday — Arms
• Friday — Shoulders & Abs

Full-Body Split: Efficient and Flexible

A full-body split involves training all or most muscle groups in every workout, which can be structured as a 2, 3, 4, or 5-day split. This method contrasts with others that focus on specific muscle groups on particular days.

One significant advantage of a full-body routine is its efficiency; you can achieve a lot in a limited time. If you miss a workout, you won’t fall behind, as major muscle groups will have already received some attention during earlier sessions that week.

Research supports the idea that increased training frequency enhances muscle growth. A systematic review from 2018 emphasizes that higher training frequencies lead to greater strength gains.

For those training three days a week, a full-body routine can ensure that each muscle group is worked multiple times.

Example of a 3-day full-body split:

• Monday: Full Body 1
• Wednesday: Full Body 2
• Friday: Full Body 3

The video "The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)" elaborates on the science behind training splits and their effectiveness.

Push-Pull-Legs (PPL): A Balanced Approach

The Push-Pull-Legs split is another effective routine, catering to both intermediate and advanced lifters. This split groups related muscle groups together for each workout session.

• A "push" day focuses on upper-body pushing muscles (chest, shoulders, triceps).
• A "pull" day targets upper-body pulling muscles (back, biceps, rear delts).
• A "legs" day engages the entire lower body (quads, hamstrings, calves).

This split can be cycled over six days, allowing for one rest day. It is particularly effective due to the overlap of muscle engagement in compound movements.

Example of a push-pull-legs split:

• Monday — Push
• Tuesday — Pull
• Wednesday — Legs
• Repeat

Training each muscle group twice a week is proven to be more beneficial than once, as noted in a 2016 meta-analysis.

Upper and Lower Body Split: A Structured Routine

Lastly, the upper and lower body split is ideal for individuals who can dedicate four days a week to the gym. This method allows you to hit the major muscle groups twice weekly, aligning with the goal of maximizing muscle growth.

However, a potential drawback is the need for sufficient time to achieve adequate volume for each muscle group. Research indicates that each muscle group requires a minimum of ten sets per week for optimal growth.

Example of an upper and lower body split:

• Monday — Upper Body
• Tuesday — Lower Body
• Thursday — Upper Body
• Friday — Lower Body