Best split programm for beginners? Giving away solution if its good

vision_n

vision_n

The logistician
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this is something I can actually speak on, I have done quite a lot of research into hypertrophy. Three splits I recommend are PPL x U/L, FBEOD, or regular U/L. FB 3x a week is good too.

This study shows 2x a week frequency is more beneficial than 1x a week. (Frequency refers to how many times each muscle group is trained in a week)


Using this data, we can infer that a split like U/L or PPL x U/L is sufficient, and better than a bro split.

PPL x UL can be useful for targeting weak points, potentially more so than U/L imo. It is also easier to control volume and session length using one of these splits as opposed to FBEOD...
Upper lower
Push Pull Legs

Full body if you enjoy that, i personally hate it. Do what you like most, i like PPL most but do upper lower bc its more effiecent
 
If prioritizing height, full body with 2 day intervals, if prioritizing gains, gentleman split (upper, lower, weakpoint, upper, lower). Tbh its more about volume and effort rather than the split itself, just avoid bro splits and super high volume or super low volume programs, train hard, measure your RPE correctly, and eat in a surplus, blast some test, and you'll be set.
 
bodybuilder fags swear It's Push Pull Legs
& It's backed by science
 
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If prioritizing height, full body with 2 day intervals
elaborate
isn't going to the gym increase your t levels in general?
i dont think my hormones give a fuck about what programm im running
 
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elaborate
isn't going to the gym increase your t levels in general?
i dont think my hormones give a fuck about what programm im running
more rest = less oxidative stress
i personally dont enjoy full body unless i do swimming and use bpc-157 on my shoulders because that shit wrecks you. But you also get more free time to focus on other stuff. Depends on if you love gymcelling. But what will definitely cause more growth is a gentleman split. Its just not as healthy for my skin and bones in general.
 
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PPL U/L mogs hard; best split in the game.

So basicly PPL combined with U/L, 5 day workout routine.

But since your a beginner, i wouldn't recomend it. Best you should do is some 2-3 day workout routine, something like full body could get you started. So you can get most of your newbie gains. Or even PPL could be good. The most important thing for you is to learn how to do your sets. And focuse on going to failure.
 
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this is something I can actually speak on, I have done quite a lot of research into hypertrophy. Three splits I recommend are PPL x U/L, FBEOD, or regular U/L. FB 3x a week is good too.

This study shows 2x a week frequency is more beneficial than 1x a week. (Frequency refers to how many times each muscle group is trained in a week)


Using this data, we can infer that a split like U/L or PPL x U/L is sufficient, and better than a bro split.

PPL x UL can be useful for targeting weak points, potentially more so than U/L imo. It is also easier to control volume and session length using one of these splits as opposed to FBEOD.


This shows that if weekly volume is the same, 3x frequency can be more beneficial for hypertrophy than 2x.

My problem with Full Body EOD, or FB 3x, is that the session lengths are long and volume control is much harder.

TLDR: Full Body Every Other Day is most beneficial for muscle growth, but PPL x U/L or U/L itself may be a better split if you want to target certain weak points.

Hope this helps
 
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