The Single Best Workout Split? (MUSCLE GROUPING)
Get every workout laid out for you phase by phase here…
Determining the best workout split is one of the most popular questions being asked by every person that works out. The answer however is not a simple one if you want to be truthful. Anyone that pretends to tell you the one best training split should be avoided when looking for helpful advice. This is because in order to know how to best split your muscle group training you need to ask many questions.
The first thing you need to understand is what your current training goals are. Are you trying to build new muscle? Are you trying to improve your conditioning while losing body fat? Are you trying to develop explosive power and athleticism? The answer to that question can greatly alter the training split that would best fit your goal.
Next you need to understand what type of training split you just completed. For instance, some workout splits are much more successful than others depending on the one that immediately preceded it. Following a period were you were doing high volume low weight training, your muscles are more primed and ready than ever for a change to lower volume. Whether or not you accompany that with an increase in weight would depend on whether strength was a priority for you or not.
Additionally, not all splits are right for every body. If you were going to attempt to build bigger triceps because they were a weak muscle group for you then you would want to prioritize them with additional volume over the course of a training cycle. This could come in the form of a few additional sets at the end of 3 workouts in a week or as an additional day of training per week geared at the triceps.
Finally, while push and pull muscle group splits have their advantages in helping to manage training volume they can’t be relied on as gospel for how you should train. For example, biceps and back are two muscle groups that act to “pull” when active. Training them on the same day would allow you to work the two similar functions without subjecting yourself to overtraining by continually training them on back to back days.
That said, thinking that a push and a pull muscle group can’t be worked together because of this synergy would prevent you from realizing the gains you could see by training this way. See the example of how the back and triceps work well together in this video for an example of this.
At the end of the day, the most important thing to do is make sure you are strategically varying your training splits. Never listen to someone that tells you the best training split to do unless they are aware of what your goals are and where in your training plan you currently are. They need to know what you’ve been training like leading up to this point as well. If you’re looking for a step by step workout plan that varies training splits from phase to phase and does so with science leading the way, be sure to head to and get the athlean-x Training System
For more workout videos and best ways to split your muscle groups when training, be sure to subscribe to our channel here on youtube at
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Been thinking about an upper lower split. But idrk how to make a really good full upper body routine to avoid imbalances
Banana split. 🙂 Can't even remember the last time I had ice cream.
Day 1 – back, triceps, abs
Day 2 – legs, chest, biceps,
Day 3 – back, triceps, abs
Day 4 – legs, chest, biceps
Day 5 – back, triceps, abs
Day 6 – legs, chest, biceps
Arnolds diet plan from 1969 to 1975
Meal 1 – 4 eggs (scrambled), 3 sausages, 2 rashes of chicken bacon
Meal 2 – protein shake, oatmeal (two cups), cashew nuts (3 ounces)
Meal 3 – grilled turkey breast, one portion brown rice, one large salad
Meal 4 – protein shake, cashew nuts (3 ounces)
Meal 5 – one steak, one baked potato, one portion carrots, one portion break beans
Meal 6 – cottage cheese (two cups), protein shake
Meal 7 – (on saturday he would add a 7th meal) one large pizza and half a cherry pie
Man i WISH i could find a video that explains how THE F**K you are meant to work a pull day the day after a hard push day… my triceps are way too fkd up after a push day to do any of the rowing movements i need for the pull day… how the hell do i fix that lol. I am hoping as i get stronger its just easier or something but i swear i would just rip my arms off if i tried doing them all in a row now.
Banana split
It's 2021 quarantine days all gyms are closed again hope this home workout will be effective
Day1 :-chest+triceps
Warmup
Push ups(1set AMRAP)
Decline weighted push ups(3×12-15)
Landmine chest press(3×10-12)+standing plate chest press(3×10-12)(supersets 6)
Standing skull crusher(3×10-12)+DB single arm tricep extension(3×10-12) (supersets6)
bench dips(finisher)
Day2:-back+biceps+core
Pull ups (3×AMRAP)
Bent over row(4×10-12)
single arm DB row(4×10-12)
DB shrugs(3×10-12)+Barbell overhead shrugs(3×10-12)(6supersets)
Bicep curl+DB bicep curls(6supersets)
DB hammer curls+DB conc curl(6supersets)
Barbell knee peacher curls
Day3:-legs+shoulder
Squats(AMRAP)
Landmine squats(3×10-12)
DB squats(3×10-12)
DB straight lunges+DB side lunges(6supersets)
Barbell OHP(4×10-12)
DB side raise+barbell upright rows(6superset)
Day4:-day1
Day5:-day2
Legs and glutes. Stop having needle legs under buff bods
Jeff is the best. Always encouraging me to vary my training and not overtrain. I know I do overtrain often. Especially when trying to get leaner, but as I get older I cannot recover well. I will always go back to Jeff’s advice.
The best split is the one you enjoy the most… period !!!!!
Honestly each split works differently for every other individual. Some advocate PPL as best split but it won't work for many . I think the best split for any one who is starting to train or is in range of 0 to 1.5 years should go all out on big muscles like back chest and legs on one particular day and don't train it anymore while as give 2 sessions to biceps tris shoulders and calves . Ensure rest rather than burning yourself . Chest and back is a disastrous combo for beginners if your workout is intense . Also when doing two big muscle group on same day one muscle group will definitely lack . Starting a heavy deadlift and then going for heavy bench press is a Big NO next day you come to train legs and do a lunge or squats . You will burn out yourself badly .
I am currently experimenting with this split.
Day 1 – Chest,Back, Quads/glutes (squats workouts)
Day 2- Arms, Calvs, Hamstrings/ Glutes (Dead lift workouts)
Alternate, rest on weekends but hit abs, glutes and shoulders daily with flexibility on off days (rear and side delts more than front). More focus on shoulders day 2 though than day 1
My goal is to get big and also get strong, currently on this split “chest triceps, bicep back, shoulders legs” workouts usually take 1:30-2 hours to complete is this a good split?
I just heard losing the forest to the trees last week, then find this old video of yours from 5yrs ago and you say the same thing. Nice
Awesome to see that Unflexal includes new training instructions to build my body perfectly.
yea i dont do back on pull days when you train oyur shoulders your training oyur back too
Jeff "I won't answer you unless you have the perfect question" Cavaliere.
The best workout split is the one u enjoy doing.
My split
Sunday: Forearms only
Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: Legs and Shoulders
Thursday: Triceps, Biceps, and Abs/Obliques
Friday: Back and Shoulders
Saturday: Legs and chest
I also do forearms about 3-6 times a week whenever I have extra time
Day1 arm forearm shoulder
Day2 chest back core
Day3 leg core
Repeat, day7 rest if you don't pre and post workout stretch.
one of best video ever