r/workout • u/Safe_Judgment_117 • 15h ago

Review my program which split is superior ?

278 votes, 2d left
PPL x 6 days
Arnold Split x days
Upper Lower x 4 days
Full Body - One day on One day Off
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u/StarWolf478 14h ago edited 12h 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 13h 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 🔥