Weight-Training Programs Splits | MEGAPOLL & MEGATHREAD

[thecel]

Gymmax Programs Week Schedules

1. 3-Day Full-Body Split
   1. Rest
   2. FullBody
   3. Rest
   4. FullBody
   5. Rest
   6. FullBody
   7. Rest
2. 4-Day Upper–Lower Split
   1. Rest
   2. Upper
   3. Lower
   4. Rest
   5. Upper
   6. Lower
   7. Rest
3. 6-Day PPL Split
   1. Rest
   2. Legs
   3. Push
   4. Pull
   5. Legs
   6. Push
   7. Pull
4. 7-Day Body-Parts “Bro-Split”
   1. Back
   2. Chest
   3. Neck+Traps
   4. Arms
   5. Shoulders
   6. Legs
   7. Abs
5. 4-Day Anterior–Posterior Split
   1. Rest
   2. PosteriorChain
   3. AnteriorChain
   4. Rest
   5. AnteriorChain
   6. PosteriorChain
   7. Rest
6. 6-Day “Arnold Split” Variant
   1. Rest
   2. Chest+Back
   3. Shoulders+Arms
   4. Legs
   5. Back+Chest
   6. Legs
   7. Shoulders+Arms
7. 6-Day 3×[(PP)+(SL)] High-Frequency Split
   1. Rest
   2. Pull+Push
   3. Legs+Shoulders
   4. Push+Pull
   5. Shoulders+Legs
   6. Pull+Push
   7. Legs+Shoulders
8. 5-Day Upper-Heavy Hybrid Upper–Lower & Anterior–Posterior
   1. AnteriorChain
   2. Rest
   3. Upper
   4. Lower
   5. Upper
   6. Rest
   7. PosteriorChain
9. 7–Day SPPL Split
   1. Shoulders
   2. Pull
   3. Push
   4. Shoulders
   5. Pull
   6. Push
   7. Legs
10. 7-Day Shoulders-Heavy Aesthetics Split
    1. Legs + Forearms
    2. Shoulders+Neck+Abs
    3. Pull (includes traps)
    4. Shoulders+Forearms+Abs
    5. Push
    6. Shoulders+Neck+Traps
    7. Biceps+Triceps+Abs

 

[traveler]

3 day a week full body when u starting out

then as u get more knowledgeable u split up the workout and alter

 

[thecel]

3 day a week full body when u starting out

then as u get more knowledgeable u split up the workout and alter

after how much training time do you split it up?

 

[thecel]

Fuck! I forgot about 5-day ULPPL. UpperLowerPushPullLegs mogs hard. It’s a shame that I didn’t put it in the poll.

 

[Mouthbreath]

bro split is the best when you are roiding

I would start with full body, then maybe the arnold routine. After you built a base, focus on neck, traps, shoulders and forearms

 

[Prettyboy]

If you are natural you should value frequency (the number of times each muscle group is being worked out per week) over anything else to maximise the payout.

This means that as a beginner you should start with full body workout every other day (each muscle group gets worked on 3x per week) then with tiem as the volume (the total weight moved in a trainung session) inevitably gets to a point that you cannot properly recover anymore, you need to lower frequency

At that point you should continue with an upper/ lower split (each muscle group gets worked on 2x per week).

Since protein synthesis naturally ends after 2-3 days , there is zero point to do a bro split (each muscle group gets worked only once per weak) as you would leave the muscles “idling” for the bigger half of the week

Bro splits only make sense if you are on gear. Since that elongates protein synthesis’ duration, leaving you with decreased downtime

 

[Ynot]

Why don’t you blast smt. Doubt you’ll see much results naturally. Except if you’re doing for health reasons ofc