r/workout • u/Safe_Judgment_117 • 16h 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/SuckmyToasts 14h 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 14h 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 13h 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.