ishitmyself
Iron
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This is by far my most high effort thread really (9 HOURS OF PURE FUCKING EFFORT!!++) I explained it as how i would explain it to a idiot and if u do not understand this u might be a iqlet, hope this gets to BOTB and don't forget to rep me.
____________________________________________
INTRODUCTION
RIR (Reps in Reserve) is a way measuring how close you are to muscular failure during a set. Instead of always training to absolute failure, you stop a set with a certain number of reps still “left in the tank.”
0 RIR = true failure (you cannot complete another rep with good form)
1 RIR = you could have done 1 more rep
2 RIR = you could have done 2 more rep
Why RIR is useful:
It manages fatigue while still maximizing hypertrophy
It improves recovery so you can train more often and with higher weekly volume
It reduces injury risk compared to constant failure training
It allows progressive overload to be more consistent over time
How often should you train to failure?
Compounds (bench, squat, rows): usually 0–2 RIR, rarely true failure
Machines & isolations: 0–1 RIR, sometimes to failure safely
Most effective hypertrophy range overall: 0–3 RIR most of the time, not constant failure
Understanding Hypertrophy First (Why Some Split Works or Fails)
Muscle hypertrophy
the process of increasing muscle fiber size through repeated mechanical tension, metabolic stress, and controlled muscle damage. Modern evidence shows that the most important drivers of hypertrophy are:
Mechanical tension
(heavy and controlled resistance through full ROM)
Sufficient weekly volume
(10–20 hard sets per muscle group per week)
Proximity to failure
(0–3 reps in reserve for most working sets)
Progressive overload
(gradually increasing load, reps, or quality of execution)
Training frequency
(how often a muscle is stimulated per week)
The “best” split is not about magic routines—it’s about distributing volume efficiently so each muscle is trained often enough to grow, but not so often that recovery is compromised.
A modern hypertrophy-optimized approach usually has:
2× per week muscl frequency (sweet spot for it ngl)
Moderate rep ranges (6–12 compounds, 10–20 isolations)
A mix of heavy + pump work
With that foundation, we can analyze splits based on available training days.
Without further ado lets get to the guide shall we?
____________________________________________
COMPLETE GUIDE TO GYM SPLITS FOR HYPERTROPHY AND HOW MUCH U GO A WEEK
SPLIT 1: 1–3 DAYS PER WEEK
FULL BODY EVERY OTHER DAY (FBEOD) – The Most Efficient Low-Frequency Hypertrophy System
Why This Split Exists
When training days are limited, the priority is maximizing stimulus per session while ensuring each muscle gets trained frequently enough over the week.
FBEOD is built on:
Training all major muscle groups each session
Allowing full recovery between sessions
Maximizing frequency despite low weekly availability
Why It Works for Hypertrophy
Even with 2–3 sessions per week, FBEOD achieves:
High frequency per muscle (2–3×/week)
High quality sets (fresh CNS each session)
Lower fatigue per muscle per workout
Better skill acquisition on compound lifts
This is extremely effective for beginners and intermediates because repeated exposure to movements accelerates neurall efficiency and hypertrophy.
EXERCISE SELECTION ON THIS SPLIT
Each session should include:
1 squat pattern (quads)
1 hip hinge (hamstrings/glutes)
1 push (chest/shoulders/triceps)
1 pull (back/biceps)
1–2 accessories (delts, arms, abs)
Optimal Rep Ranges
Compounds: 5–10 reps
Secondary compounds: 8–12 reps
Isolation: 10–20 reps
Example Structure (FBEOD)
Full Body A
Squat variation (back squat / leg press) – 2×6–8
Bench press – 2×6–10
Lat pulldown / pull-ups – 2×6–10
Romanian deadlift – 3×8–10
Lateral raises – 3×12–20
Biceps curls + triceps pushdowns – 2–3×10–15
Full Body B
Deadlift / hinge variation – 3×4–6
Incline dumbbell press – 2×8–12
Barbell row – 2×6–10
Split squats – 3×8–12
Rear delts – 3×12–20
Abs – 3–4 sets
Why It’s One of the Best Low-Day Splits
Maximizes muscle frequency despite limited time
Prevents “bro split” under-stimulation
Excellent for strength + hypertrophy crossover
Very high return on effort
____________________________________________
SPLIT 2: 5 DAYS PER WEEK
PUSH / PULL / LEGS + UPPER / LOWER HYBRID (PPL + UL)
Why This Hybrid Exists
At 5 days, pure PPL or pure UL becomes slightly imbalanced. Hybridization allows:
Higher frequency for weak points
Better recovery management
Balanced systemic fatigue
Structure Overview
Day 1: Push
Day 2: Pull
Day 3: Legs
(u can rest here lowk)
Day 4: Upper (hypertrophy emphasis)
Day 5: Lower (hypertrophy + weak points)
Hypertrophy Advantage
This split hits muscles:
Push muscles: 2×/week
Pull muscles: 2×/week
Legs: 2×/week
This is ideal for:
Intermediate lifters
Aesthetic-focused training (David Laid-style physique goals)
High volume tolerance individuals
Optimal Rep Ranges
Strength compounds: 4–8 reps
Hypertrophy compounds: 6–12 reps
Isolation: 10–20 reps
Example Breakdown
Push
Bench press – 2×5–8
Incline DB press – 3×8–12
Shoulder press – 3×6–10
Lateral raises – 2×12–20
Triceps dips/pushdowns – 2–3×10–15
Pull
Weighted pull-ups – 2×6–10
Barbell rows – 2×6–10
Lat pulldown – 3×8–12
Rear delts – 3×12–20
Biceps curls – 2–3×10–15
Legs
Squats – 2×5–8
Leg press – 3×10–15
RDL – 3×6–10
Leg curls – 3×10–15
Calves – 2×10–20
Upper (Pump Focus)
Incline press – 3×8–12
Row variation – 3×8–12
Lateral raises – 2×15–20
Arms superset – 2×10–15
Lower (Volume Focus)
Hack squat – 2×8–12
RDL – 3×8–12
Leg extension – 3×12–20
Ham curl – 3×10–15
Why It’s One of the Best 5-Day Systems
Balanced frequency without overtraining
Great for aesthetic specialization
Allows extra “weak point” day (Upper/Lower refinement)
High weekly volume potential without burnout
____________________________________________
SPLIT 3: 4–6 DAYS PER WEEK
UPPER / LOWER (UL) or ANTERIOR / POSTERIOR (AP)
Why This Exists
This is a flexible performance-based system, adjusting intensity depending on recovery and lifestyle.
---
Structure Options
4 Days:
ULUL
or
APAP
6 Days:
ULULUL
or
APAPAP
Hypertrophy Logic
UL/AP splits are scientifically one of the most efficient because:
Each muscle is trained 2× per week
Allows high-quality compound focus
Easy volume tracking
Strong recovery cycles
Adding A/P days improves:
Arm hypertrophy (often lagging in UL)
Shoulder cap development
Isolation frequency
Optimal Rep Ranges
Compounds: 5–10 reps
Machines: 8–15 reps
Isolation: 12–20 reps
Example UL Day
Upper
Bench press – 2×5–8
Row – 2×6–10
Overhead press – 3×6–10
Lat pulldown – 3×8–12
Lateral raises – 2×12–20
Arms – 2–3×10–15
Lower
Squat – 2×5–8
RDL – 3×6–10
Leg press – 3×10–15
Ham curl – 3×10–15
Calves – 2×12–20
Anterior
Anterior (Lower focus + push)
Squat (back or front squat) – 4×5–8
Leg press – 3×8–12
Walking lunges – 3×10/leg
Leg extension – 2–3×12–15
Bench press – 4×5–8
Incline dumbbell press – 3×8–12
Lateral raises – 3×12–20
Plank – 3×45–60s
Posterior
Posterior (Lower focus + pull)
Deadlift (or Romanian deadlift) – 4×3–6
Barbell row – 4×6–10
Pull-ups / lat pulldown – 3×6–12
Hip thrust – 3×8–12
Hamstring curl – 3×10–15
Face pulls – 3×12–20
Hanging leg raises – 3×10–15
Why This Split Works So Well
Extremely flexible for recovery variation
Strong hypertrophy-to-fatigue ratio
Excellent for aesthetics-focused lifters
Easy to progress without burnout
____________________________________________
SPLIT 4: 6 DAYS PER WEEK
PUSH / PULL / LEGS (PPL) – THE MODERN HYPERTROPHY STANDARD
Why It’s So Popular
PPL is widely used because it perfectly aligns with:
Muscle grouping logic
Recovery cycles
High-frequency hypertrophy principles
Structure
Push
Pull
Legs
Push
Pull
Legs
Hypertrophy Advantages
Each muscle trained 2× weekly
High volume specialization per session
Excellent fatigue management
Optimal for intermediate and advanced lifters
This split is especially effective for:
Aesthetic physiques (shoulder + chest emphasis)
Progressive overload tracking
High volume lifters
Rep Ranges
Heavy compounds: 4–8 reps
Secondary compounds: 6–12 reps
Isolation: 12–20 reps
Example Push Day
Bench press – 2×5–8
Incline DB press – 3×8–12
Shoulder press – 3×6–10
Lateral raises – 2×15–20
Triceps pushdowns – 2×10–15
---
Example Pull Day
Pull-ups – 2×6–10
Rows – 2×6–10
Lat pulldown – 3×8–12
Rear delts – 2×12–20
Biceps curls – 2×10–15
---
Example Legs Day
Squat – 2×5–8
Leg press – 3×10–15
RDL – 3×6–10
Leg curl – 3×10–15
Calves – 2×12–20
Why It’s One of the Best Overall Splits
Maximum hypertrophy efficiency for 6 days
Very high weekly volume capacity
Perfect muscle grouping logic
Strong aesthetic carryover
---
SPLIT 5: 7 DAYS PER WEEK (mostly not optimal dont do this shit)
HIGH-FREQUENCY PUSH / PULL / LEGS + SPECIALIZATION SYSTEM
Important Reality
Training 7 days is only optimal if:
Volume per session is carefully controlled
Fatigue is managed aggressively
Sleep and nutrition are excellent
Otherwise, recovery failure reduces hypertrophy.
---
Structure (Rotating Emphasis)
Push
Pull
Legs
Push (lighter)
Pull (lighter)
Legs (lighter)
Weak point / pump day
---
Hypertrophy Logic
This is based on:
Very high frequency (3×/week some muscles)
Low per-session fatigue
High neural adaptation
Constant protein synthesis stimulation
However, it requires:
Perfect recovery habits
Intelligent autoregulation
---
Rep Ranges
Heavy work: 5–8 reps (limited sets)
Hypertrophy: 8–15 reps
Pump work: 12–25 reps
---
Example Weak Point Day
Lateral raises – 2×15–25
Arms superset – 2×10–15
Chest cable fly – 2×12–20
Rear delts – 2×15–25
Abs – 4–6 sets
---
Why This Split Is Effective (But Risky)
Maximum frequency possible naturally
Ideal for advanced physique refinement
High metabolic stress (good for muscle fullness)
But high risk of CNS + joint fatigue if mismanaged
---
FINAL SUMMARY: HOW TO CHOOSE THE BEST SPLIT
1–3 days: FBEOD → best for minimal time, full efficiency
5 days: Hybrid PPL + UL → best balance of growth and recovery
4–6 days: UL or A/P → best flexibility + controlled hypertrophy
6 days: PPL → gold standard for aesthetic lifters
7 days: specialization system → only for advanced recovery-capable lifters
The real driver is not the split—it is:
Weekly volume
Intensity control
Progressive overload
Recovery quality
A well-executed “average split” beats a poorly executed “perfect split” every time.
Note: mods please put this on botb i spent so much time writing this, researching it and it is the most high effort thread i have ever done taking me over 9++ hours.
____________________________________________
INTRODUCTION
RIR (Reps in Reserve) is a way measuring how close you are to muscular failure during a set. Instead of always training to absolute failure, you stop a set with a certain number of reps still “left in the tank.”
0 RIR = true failure (you cannot complete another rep with good form)
1 RIR = you could have done 1 more rep
2 RIR = you could have done 2 more rep
Why RIR is useful:
It manages fatigue while still maximizing hypertrophy
It improves recovery so you can train more often and with higher weekly volume
It reduces injury risk compared to constant failure training
It allows progressive overload to be more consistent over time
How often should you train to failure?
Compounds (bench, squat, rows): usually 0–2 RIR, rarely true failure
Machines & isolations: 0–1 RIR, sometimes to failure safely
Most effective hypertrophy range overall: 0–3 RIR most of the time, not constant failure
Understanding Hypertrophy First (Why Some Split Works or Fails)
Muscle hypertrophy
the process of increasing muscle fiber size through repeated mechanical tension, metabolic stress, and controlled muscle damage. Modern evidence shows that the most important drivers of hypertrophy are:
Mechanical tension
(heavy and controlled resistance through full ROM)
Sufficient weekly volume
(10–20 hard sets per muscle group per week)
Proximity to failure
(0–3 reps in reserve for most working sets)
Progressive overload
(gradually increasing load, reps, or quality of execution)
Training frequency
(how often a muscle is stimulated per week)
The “best” split is not about magic routines—it’s about distributing volume efficiently so each muscle is trained often enough to grow, but not so often that recovery is compromised.
A modern hypertrophy-optimized approach usually has:
2× per week muscl frequency (sweet spot for it ngl)
Moderate rep ranges (6–12 compounds, 10–20 isolations)
A mix of heavy + pump work
With that foundation, we can analyze splits based on available training days.
Without further ado lets get to the guide shall we?
____________________________________________
COMPLETE GUIDE TO GYM SPLITS FOR HYPERTROPHY AND HOW MUCH U GO A WEEK
SPLIT 1: 1–3 DAYS PER WEEK
FULL BODY EVERY OTHER DAY (FBEOD) – The Most Efficient Low-Frequency Hypertrophy System
Why This Split Exists
When training days are limited, the priority is maximizing stimulus per session while ensuring each muscle gets trained frequently enough over the week.
FBEOD is built on:
Training all major muscle groups each session
Allowing full recovery between sessions
Maximizing frequency despite low weekly availability
Why It Works for Hypertrophy
Even with 2–3 sessions per week, FBEOD achieves:
High frequency per muscle (2–3×/week)
High quality sets (fresh CNS each session)
Lower fatigue per muscle per workout
Better skill acquisition on compound lifts
This is extremely effective for beginners and intermediates because repeated exposure to movements accelerates neurall efficiency and hypertrophy.
EXERCISE SELECTION ON THIS SPLIT
Each session should include:
1 squat pattern (quads)
1 hip hinge (hamstrings/glutes)
1 push (chest/shoulders/triceps)
1 pull (back/biceps)
1–2 accessories (delts, arms, abs)
Optimal Rep Ranges
Compounds: 5–10 reps
Secondary compounds: 8–12 reps
Isolation: 10–20 reps
Example Structure (FBEOD)
Full Body A
Squat variation (back squat / leg press) – 2×6–8
Bench press – 2×6–10
Lat pulldown / pull-ups – 2×6–10
Romanian deadlift – 3×8–10
Lateral raises – 3×12–20
Biceps curls + triceps pushdowns – 2–3×10–15
Full Body B
Deadlift / hinge variation – 3×4–6
Incline dumbbell press – 2×8–12
Barbell row – 2×6–10
Split squats – 3×8–12
Rear delts – 3×12–20
Abs – 3–4 sets
Why It’s One of the Best Low-Day Splits
Maximizes muscle frequency despite limited time
Prevents “bro split” under-stimulation
Excellent for strength + hypertrophy crossover
Very high return on effort
____________________________________________
SPLIT 2: 5 DAYS PER WEEK
PUSH / PULL / LEGS + UPPER / LOWER HYBRID (PPL + UL)
Why This Hybrid Exists
At 5 days, pure PPL or pure UL becomes slightly imbalanced. Hybridization allows:
Higher frequency for weak points
Better recovery management
Balanced systemic fatigue
Structure Overview
Day 1: Push
Day 2: Pull
Day 3: Legs
(u can rest here lowk)
Day 4: Upper (hypertrophy emphasis)
Day 5: Lower (hypertrophy + weak points)
Hypertrophy Advantage
This split hits muscles:
Push muscles: 2×/week
Pull muscles: 2×/week
Legs: 2×/week
This is ideal for:
Intermediate lifters
Aesthetic-focused training (David Laid-style physique goals)
High volume tolerance individuals
Optimal Rep Ranges
Strength compounds: 4–8 reps
Hypertrophy compounds: 6–12 reps
Isolation: 10–20 reps
Example Breakdown
Push
Bench press – 2×5–8
Incline DB press – 3×8–12
Shoulder press – 3×6–10
Lateral raises – 2×12–20
Triceps dips/pushdowns – 2–3×10–15
Pull
Weighted pull-ups – 2×6–10
Barbell rows – 2×6–10
Lat pulldown – 3×8–12
Rear delts – 3×12–20
Biceps curls – 2–3×10–15
Legs
Squats – 2×5–8
Leg press – 3×10–15
RDL – 3×6–10
Leg curls – 3×10–15
Calves – 2×10–20
Upper (Pump Focus)
Incline press – 3×8–12
Row variation – 3×8–12
Lateral raises – 2×15–20
Arms superset – 2×10–15
Lower (Volume Focus)
Hack squat – 2×8–12
RDL – 3×8–12
Leg extension – 3×12–20
Ham curl – 3×10–15
Why It’s One of the Best 5-Day Systems
Balanced frequency without overtraining
Great for aesthetic specialization
Allows extra “weak point” day (Upper/Lower refinement)
High weekly volume potential without burnout
____________________________________________
SPLIT 3: 4–6 DAYS PER WEEK
UPPER / LOWER (UL) or ANTERIOR / POSTERIOR (AP)
Why This Exists
This is a flexible performance-based system, adjusting intensity depending on recovery and lifestyle.
---
Structure Options
4 Days:
ULUL
or
APAP
6 Days:
ULULUL
or
APAPAP
Hypertrophy Logic
UL/AP splits are scientifically one of the most efficient because:
Each muscle is trained 2× per week
Allows high-quality compound focus
Easy volume tracking
Strong recovery cycles
Adding A/P days improves:
Arm hypertrophy (often lagging in UL)
Shoulder cap development
Isolation frequency
Optimal Rep Ranges
Compounds: 5–10 reps
Machines: 8–15 reps
Isolation: 12–20 reps
Example UL Day
Upper
Bench press – 2×5–8
Row – 2×6–10
Overhead press – 3×6–10
Lat pulldown – 3×8–12
Lateral raises – 2×12–20
Arms – 2–3×10–15
Lower
Squat – 2×5–8
RDL – 3×6–10
Leg press – 3×10–15
Ham curl – 3×10–15
Calves – 2×12–20
Anterior
Anterior (Lower focus + push)
Squat (back or front squat) – 4×5–8
Leg press – 3×8–12
Walking lunges – 3×10/leg
Leg extension – 2–3×12–15
Bench press – 4×5–8
Incline dumbbell press – 3×8–12
Lateral raises – 3×12–20
Plank – 3×45–60s
Posterior
Posterior (Lower focus + pull)
Deadlift (or Romanian deadlift) – 4×3–6
Barbell row – 4×6–10
Pull-ups / lat pulldown – 3×6–12
Hip thrust – 3×8–12
Hamstring curl – 3×10–15
Face pulls – 3×12–20
Hanging leg raises – 3×10–15
Why This Split Works So Well
Extremely flexible for recovery variation
Strong hypertrophy-to-fatigue ratio
Excellent for aesthetics-focused lifters
Easy to progress without burnout
____________________________________________
SPLIT 4: 6 DAYS PER WEEK
PUSH / PULL / LEGS (PPL) – THE MODERN HYPERTROPHY STANDARD
Why It’s So Popular
PPL is widely used because it perfectly aligns with:
Muscle grouping logic
Recovery cycles
High-frequency hypertrophy principles
Structure
Push
Pull
Legs
Push
Pull
Legs
Hypertrophy Advantages
Each muscle trained 2× weekly
High volume specialization per session
Excellent fatigue management
Optimal for intermediate and advanced lifters
This split is especially effective for:
Aesthetic physiques (shoulder + chest emphasis)
Progressive overload tracking
High volume lifters
Rep Ranges
Heavy compounds: 4–8 reps
Secondary compounds: 6–12 reps
Isolation: 12–20 reps
Example Push Day
Bench press – 2×5–8
Incline DB press – 3×8–12
Shoulder press – 3×6–10
Lateral raises – 2×15–20
Triceps pushdowns – 2×10–15
---
Example Pull Day
Pull-ups – 2×6–10
Rows – 2×6–10
Lat pulldown – 3×8–12
Rear delts – 2×12–20
Biceps curls – 2×10–15
---
Example Legs Day
Squat – 2×5–8
Leg press – 3×10–15
RDL – 3×6–10
Leg curl – 3×10–15
Calves – 2×12–20
Why It’s One of the Best Overall Splits
Maximum hypertrophy efficiency for 6 days
Very high weekly volume capacity
Perfect muscle grouping logic
Strong aesthetic carryover
---
SPLIT 5: 7 DAYS PER WEEK (mostly not optimal dont do this shit)
HIGH-FREQUENCY PUSH / PULL / LEGS + SPECIALIZATION SYSTEM
Important Reality
Training 7 days is only optimal if:
Volume per session is carefully controlled
Fatigue is managed aggressively
Sleep and nutrition are excellent
Otherwise, recovery failure reduces hypertrophy.
---
Structure (Rotating Emphasis)
Push
Pull
Legs
Push (lighter)
Pull (lighter)
Legs (lighter)
Weak point / pump day
---
Hypertrophy Logic
This is based on:
Very high frequency (3×/week some muscles)
Low per-session fatigue
High neural adaptation
Constant protein synthesis stimulation
However, it requires:
Perfect recovery habits
Intelligent autoregulation
---
Rep Ranges
Heavy work: 5–8 reps (limited sets)
Hypertrophy: 8–15 reps
Pump work: 12–25 reps
---
Example Weak Point Day
Lateral raises – 2×15–25
Arms superset – 2×10–15
Chest cable fly – 2×12–20
Rear delts – 2×15–25
Abs – 4–6 sets
---
Why This Split Is Effective (But Risky)
Maximum frequency possible naturally
Ideal for advanced physique refinement
High metabolic stress (good for muscle fullness)
But high risk of CNS + joint fatigue if mismanaged
---
FINAL SUMMARY: HOW TO CHOOSE THE BEST SPLIT
1–3 days: FBEOD → best for minimal time, full efficiency
5 days: Hybrid PPL + UL → best balance of growth and recovery
4–6 days: UL or A/P → best flexibility + controlled hypertrophy
6 days: PPL → gold standard for aesthetic lifters
7 days: specialization system → only for advanced recovery-capable lifters
The real driver is not the split—it is:
Weekly volume
Intensity control
Progressive overload
Recovery quality
A well-executed “average split” beats a poorly executed “perfect split” every time.
Note: mods please put this on botb i spent so much time writing this, researching it and it is the most high effort thread i have ever done taking me over 9++ hours.
