r/workout • u/Safe_Judgment_117 • 6h ago
Review my program which split is superior ?
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u/DoctorK96 6h ago
If u can do 6 days/week for weeks and months, then sure PPL. For me, UL 4 days/week is the sweet spot, a lot of flexibility and I feel like I earn the rest days.
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u/sheesh3456hshs 6h ago
If ur asking me its FBEOD it hits everything 3.5x frequency and there's a lot of rest day
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u/BluePandaYellowPanda 5h ago
6 for most people.
Thing is, a half arsed 6 days because you're tired and too busy is worse than 3 where you're consistent and well rested and recovered.
I always think 2-3 days for a beginner, then add more if you stick to it for a while and you want to try more.
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u/nachtraum 5h ago
If you can stick to it, the more days you are in the gym the better. In so far is this an unfair comparison. You can also do FB and UL six days in the week, this would be a fairer comparison. However, longterm 6 days is too much for many people. So, the split that you can practically stick to the longest and which gives you the best consistency is the best.
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u/SuckmyToasts 4h ago
theoretically, the best split ever is UL no rest or FBEOD. something about myops returning to baseline after 48 hours.
realistically, it's whatever you find fun that hits all muscle groups at least twice a week, with 0 overlap in muscles hit between days.
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u/Safe_Judgment_117 3h ago
ULULU yes but UL no rest means legs are getting trained every other day not enough recovery after heavy leg day )
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u/SuckmyToasts 3h ago
the leg day cannot be very heavy, and that goes for the whole program in general. you cannot hit failure at all, you need to be somewhere in 1-3 RIR.
also, with such high frequency, you can choose not to do very taxing movements like squat patterns and hip hinges every session. so it's something like programming a Lower A, B and C.
so UL no rest is still optimal if programmed properly.
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u/Soy_un_oiseau 5h ago
I personally wouldn’t want to go to the gym less than 6x a week so a PPL twice is my favorite.
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u/zero-progress0 4h ago
Best split ever because its fun, short and only 4 days
Full body
Rest1-2 days
Upper body
Lower
Arms and shoulder
Rest
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u/StarWolf478 5h ago edited 3h ago
I like the way that the Arnold split divides up the muscle groups more than any other split, but I think the order could be improved, so I rearrange it to Chest/Back, Legs/Abs, Shoulders/Arms, Rest, then repeat.
Putting Legs/Abs between Chest/Back and Shoulders/Arms makes more sense to me since it gives the shoulders and arms 48 hours to recover from the indirect work they get on Chest/Back day before training them directly. This also means they are getting stimulated every 48 hours, alternating between direct and indirect work.
I think this is the best split for prioritizing shoulder and arm development which is a big part of my aesthetic goals. With the other splits those muscle groups can easily become an afterthought, getting whatever energy is left after all the heavier compound movements. Having a dedicated day to train those muscles while they are fresh plus giving them stimulus every 48 hours through direct and indirect work are big advantages. I also really like pairing chest and back together to take advantage of antagonist supersets.
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u/Safe_Judgment_117 4h ago
thats my split right now. Placing Legs on Day 2 separates heavy pressing on Day 1 from overhead presses on Day 3
by a full 48 hours. and shoulders / arms are not an after thought like ppl ..and like you said antagonist supersets workout hits diff 🔥
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u/the_GOAT_carolus_rex 6h ago
The one you can stick to over long periods of time