Which workout split is best for muscle gain?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

What is the most effective workout split?

5 of the Best Workout Splits

  • Monday: Upper Body (Push Focus)
  • Tuesday: Lower Body (Squat Focus)
  • Wednesday: Off /Active Recovery.
  • Thursday: Upper Body (Pull Focus)
  • Friday: Lower Body (Hamstring and Glute Focus)
  • Saturday/Sunday: Off.

What is the best workout schedule to build muscle?

The Muscle Building Workout Routine: Upper Body B

  • Pull-Ups. 3 sets of 6-8 reps. …
  • Barbell Shoulder Press. 3 sets of 6-8 reps. …
  • Seated Cable Row. 3 sets of 8-10 reps. …
  • Dumbbell Bench Press. 3 sets of 8-10 reps. …
  • Dumbbell Flyes. 2 sets of 10-15 reps. …
  • Barbell Curls. 3 sets of 10-12 reps. …
  • Skull Crushers. 2 sets of 12-15 reps.

Do splits build muscle?

A body part workout split has you train one to three body parts per training session twice per week. It’s a popular option among bodybuilders since body part splits let you train muscles more often for more growth. A bodybuilder’s main goal is to have a completely symmetrical physique with full muscle development.

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What is the best 6 day workout split for building muscle?

6-Day Workout Routine For Muscle Mass: The Ultimate BodyBuilding Schedule

  • Day 1: Shoulders, Chest, And Core Muscles. Warm-Up: …
  • Day 2: Triceps And Leg Muscles. Warm-Up: …
  • Day 3: Back And Core Muscles. Warm-Up: …
  • Day 4: Triceps, Biceps, And Leg Muscles. …
  • Day 5: Rest Day.
  • Day 6: Shoulders, Chest And Abs. …
  • Day 7: Biceps And Back Muscles.

What is a good 5 day workout split?

Best 5 Day Workout Schedule:



Day 1: Chest + (Light) Triceps. Day 2: Back + (Light) Biceps. Day 3: Core + Forearms + Calves + Cardio. Day 4: Shoulders + (Heavy) Triceps.

What is the best 7 day workout split?

7 Day Split Workout Example 4

  • Push Day 1 and 4. All are 4 sets, 6 reps. Barbell bench press. Incline dumbbell press. …
  • Pull Day 2 and 5. Pull-ups. Pendlay row. …
  • Legs Day 3 and 6. Barbell squats (3 sets, 6 reps) Leg press (3 sets, 6 reps) …
  • Cardio and Abs Day 7. 20 minutes of HIIT or Tabata. Hanging leg raises (4 sets, 10 reps)

How many push ups a day is good?

There is no limit to how many push-ups one can do in a day. Many people do more than 300 push-ups a day. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. You can start with 20 push-ups, but do not stick to this number.

What exercises build muscle fast?

Here are three workouts you can do to build muscle quickly.



Quick Muscle-Building Workouts

  1. 8 – 12 reps Barbell squat.
  2. 8 – 12 reps Bench press.
  3. 8 – 12 reps Barbell bent over row.
  4. 8 – 12 reps Barbell overhead press.
  5. 8 – 12 reps Dumbbell curl.
  6. 8 – 12 reps Dumbbell overhead extension.
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How do I gain muscle twice a week?

The trick is to split the volume up over the week, not double it. For example, if you normally do six exercises for chest on Monday – do three on Monday, three on Thursday. The amount of work you end up doing is the same; you are just hitting the muscle twice in the same week.

What split do bodybuilders use?

The Body Part Split



Body part splits are your typical “bodybuilder” split. In most cases, lifters attack each muscle group throughout the week in 5 or 6 training sessions.

Is a 5 day split effective?

The 5-day split is the most effective strength training routine you can practice, targeting individual muscle groupings on different days to give your body time to recover before you hit that same muscle again the next week.

Is a six day split too much?

Training 6 days a week is fine, as long as your spread volume out over the course of the week. for example, in a typical bro split (destroy each body part once a week – not the best way to train by the way) you may hit each muscle group for 20–24 sets in a workout.

Is 6 day workout too much?

Do not work the same muscles on consecutive days—allow them time to recover. Some people do well on a five to six day a week schedule, working only one muscle group each time. If you want to go the gym more often, you can…but don’t work overwork tired muscles. They need the rest.

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Can I train six days a week?

You want muscle fast so you train five, six, or even seven days a week, thinking that the more you do, the faster you’ll see results. … In fact, you can train the same muscle groups—and train them hard—three, five, or up to seven days a week if you want to.

Beautiful body