What is the best bodybuilding workout split?

What is the best bodybuilding workout split?

5. Five-Day Split

  • Day 1: Chest—4-5 exercises, 3-4 sets, 6-15 reps.
  • Day 2: Back—5 exercises, 3-4 sets, 6-15 reps.
  • Day 3: Shoulders, upper traps—4-5 exercises, 3-4 sets, 6-15 reps.
  • Day 4: Legs—5-6 exercises, 3-4 sets, 6-15 reps.
  • Day 5: Biceps, triceps—3-4 exercises each, 3-4 sets, 6-15 reps.
  • Day 6-7: Rest.

What is a split workout in bodybuilding?

Split system training is a program of weight training that divides training sessions by body regions—usually upper- and lower-body training. Split system training is mostly used by bodybuilders or fitness trainers; professional powerlifters and Olympic lifters do not use this approach.

What is the best split for building muscle mass?

In order to build muscle, a five or six-day training split is optimal. This ensures that every major muscle group gets the attention it requires, and still allows for ample rest time between sessions. Attempting to train numerous body parts in a single session will result in less than stellar results.

Can bodybuilders split?

Bodybuilding splits are a standardized way of organizing your lifting efforts by muscle group, day, effort, and intensity. Splits can vary from working each muscle group once in a workout, several over the course of a few days or week, or by how precisely each muscle group is worked.

Is it better to do full body or split?

While volume and intensity can highly dictate fatigue, splits are usually a safer bet to manage overall fatigue levels due to the multiple days of recovery in-between certain muscle groups and exercises. Full body workouts can be a little tougher to manage when it comes fatigue accumulation.

Is it better to hit muscle groups once or twice a week?

If you want the most gains, you should train each muscle group twice a week, according to a new review in the journal Sports Medicine. Scientists analyzed 10 prior studies that compared muscle growth in people who trained each muscle group once, twice, or three times per week over a couple months.

Is a 6 day split too much?

However, the general consensus is that the most effective 6 day split will be one that trains each muscle group at least twice a week. This is what makes a 6 day split so appealing. For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.

Did Arnold Schwarzenegger workout twice a day?

While preparing for bodybuilding contests, Arnold would frequently train six days a week, twice a day, with an aim to target each muscle group three times a week — a staggering amount of volume, even for professional bodybuilder standards.

How many hours did Arnold Schwarzenegger workout?

Arnold worked out five hours a day, six days a week.

What muscles should I train together for a 5 day split?

A 5 day split divides your workout sessions into several muscle groups such as back, chest, legs, shoulders, and arms. For your back, some popular exercises are deadlifts, lateral pull-downs, bent over rows, and dumbbell rows. For your chest and abs, you’re more likely to focus on bench presses, crunches, and pushups.

What’s the best bodybuilding split?


  • Day 2: Chest
  • *
  • Day 4: Rest
  • *
  • Day 6: Arms
  • Day 7: Rest
  • What’s the best workout split?

    What Is The Best Workout Split For Beginners? The Pullers: AKA The Back and the Lats The Pushers: AKA The Chest, Shoulders, and Triceps The Knee Extensors: AKA The Quadriceps and Adductors The Hip Extensors: AKA The Hamstrings, Glutes, and Low Back

    What is the best 5 day workout split?

    Big 5 Workout Split Day 1: Squat Day 2: Standing Overhead Shoulder Press Day 3: Off Day 4: Deadlift Day 5: Bench Press Day 6: Pendlay Row Day 7: Off Day 8: Repeat Day 1

    Should you do a full body workout or split?

    If you have just started weight training or general fitness you should be doing the Full Body Workout . If your goals are developing muscle mass then you should be doing the Split Body Workout . However, no matter what workout style you choose. It is important that you stay hydrated during your workouts and are getting the correct nutrition.