The first split is the one I run, and it's only four days a week. If you like being in the gym five or six days, use one of the other two. All three train every muscle twice a week.
THE ONE I RUN
4 DAYS · UPPER / LOWER
| Mon | UpperChest, back, shoulders, triceps |
| Tue | LowerQuads, hamstrings, glutes, calves, biceps |
| Wed | Off |
| Thu | UpperChest, back, shoulders, triceps |
| Fri | LowerQuads, hamstrings, glutes, calves, biceps |
| Sat | Off |
| Sun | Off |
Four days is enough to grow if the sets are hard. I put biceps on my lower days.
IF YOU WANT 5 DAYS
5 DAYS · PUSH / PULL / LEGS / UPPER / LOWER
| Mon | PushChest, shoulders, triceps |
| Tue | PullBack, rear delts, biceps |
| Wed | LegsQuads, hamstrings, glutes, calves |
| Thu | Off |
| Fri | UpperChest, back, shoulders, arms |
| Sat | LowerQuads, hamstrings, glutes, calves |
| Sun | Off |
You get a push, a pull and a leg day, then an upper and a lower day to hit everything a second time.
IF YOU WANT 6 DAYS
6 DAYS · PUSH / PULL / LEGS, TWICE
| Mon | PushChest, shoulders, triceps |
| Tue | PullBack, rear delts, biceps |
| Wed | LegsQuads, hamstrings, glutes, calves |
| Thu | PushChest, shoulders, triceps |
| Fri | PullBack, rear delts, biceps |
| Sat | LegsQuads, hamstrings, glutes, calves |
| Sun | Off |
It's push, pull, legs, then the same three days again, with Sunday off.
How to run it
- Pick one and run it for 12 weeks before you change anything.
- Most lifts get two hard sets, taken close to failure.
- Add a rep or a little weight when you can, and don't try to PR every session.
- Eat enough to grow. No split works if you're under-eating.
Want the lifts?
For the exercises, start with my chest day and my arm day.
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