5 Day Muscle Mass Building Split Exercise Routine


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The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well. The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days.

3) Combine compound exercises with isolation exercises. One of the main benefits of the 5 day split workout routine is the fact that you can do a lot more isolation exercises than possible on other less intense routines. 4) Do both heavy and light sets. Don’t just do 24 sets of heavy weight lifting.

Five-day splits are primarily done to work one muscle group per week. This allows you to break down the muscle to the fullest and allowing a full seven days before working that muscle again to fully recover. Recovery is key in bodybuilding. This will help prevent overtraining, from working a muscle to much in one week. 5 Day Muscle & Strength Building Workout Split.

For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. Best Workout Routines. Fast Mass Program: 4 Day Superset Split Workout; The Optimized Volume Workout (O.V.W) Program. The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group.

So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 – 8 exercises for this muscle group. Description. The following 5 day workout routine is based on a 5 day split.

Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. The following 5 day workout routine is based on a 5 day split.

Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. This is a huge difference to a full-body workout and 3-day split workout routine, which only allows 1-4 exercises per muscle group. With a five-day workout, each muscle group has an entire session dedicated to it.

This means that you can actually perform 6-8 exercises for each muscle group rather than 1-4 exercises for larger muscle units. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday, back on Thursday, and legs on Wednesday, which can create problems with overlap. Consider the weekly workout volume (number of sets per muscle group) of a full-body program and a 5-day program.

The total-body exerciser might hit his chest with 3 sets of bench presses on Monday, 4 sets of incline dumbbell presses Wednesday, and 2 sets of pushups on Friday. That would put his weekly volume of chest work at 9 sets.

List of related literature:

The three-day split is easier to follow because it alleviates the need to train the legs on the same day as the back and biceps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

If intermediate weight trainers use upperand lower-body split programs or other types of split or body-part programs, training frequency for individual muscle groups should be 1 or 2 days per week, but this will result in a total-training frequency of 3 or 4 days per week.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

For instance, you can train your entire body several times per week (“full-body split”), your upper and lower body on different days (“upper/lower split”), or different major muscle groups on different days (“body-part split”).

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

A similar frequency is recommended for intermediate participants, but those using a split routine should train three to four days per week so that each muscle group is trained one to two days per week.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Splitting your routine is a good idea if you’re serious about building muscle andif you have free time in small chunks.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Alexia Lewis RD

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  • I love this program, would you be able to add more exercises to this program? Would you be able to design one for us please thanks.

  • back bis Monday, chest tris wed, shoulder legs Friday? Not been in a gym for 4 years and totally lost everything I had I’m probably 13 stone atm 6 ft 1 and was over 16stone at my best.. started my eating last week high fat protein and berries etc can’t wait to find a decent gym to hit that isn’t full of machines in my area and I’m off

  • I’ve been training off and on for about 2 years now as a skinny guy. I have been doing the Push, Pull, Legs&Shoulders split every Monday, Wednesday, and Friday ever since I’ve started training! I feel like I’m gettin stronger but not getting the aesthetic shape I’m looking for!! Starting next week I’m definitely going to switch it up. Hope the adjustment helps

  • Just my personal genetics but my body has exploded going from bro split to a 4-5 day full body. More vascular and lean over the past year. Love your shit scoobs

  • I don’t understand people who don’t train Legs. In your Legs is a lot of testosterone and it’s important for your whole body, because it’s helping you develop your muscles. #dontskiplegday!!!

  • I made the majority of my gains using bro splits when I started lifting. I’ve been doing push/pull/legs 2x per week for the last 5 months and have made some awesome gains doing that. Never really did a full body, so I just switched to a full body routine 3x per week, with cardio/abs/calves on the days between, so we’ll see how that goes. I’m cutting right now so that was the main reason for the change.

  • Starting this split next week and was looking for a good video and I found it thanks! But since I’ll be doin deadlifts on back day im spacing back and legs out. Going Chest,Back, shoulders, arms, then legs and rest on weekends.

  • thanks, for the workout split routine schedule I took a week off for better results I have been doing the same program for almost a year. this new routine should shock the muscle till it gets adapted again and I’ll have to change it again.����

  • What is the best product or brand to lost a ton of fat? I read many good reviews on the internet about how exactly Custokebon Secrets can assist you lost lots of weight. Has anyone tested out this popular fat burn method?

  • If you’re progressively overloading in your exercises, getting adequate rest, and occasionally tweaking workouts to keep things fresh, why would you need to change your split every 6-8 weeks?

  • I don’t like splits because they’re redundant. You don’t need to devote an entire workout to the same bodypart. For me personally, I’ve found full body workouts more optimal.

    You’re getting more frequency per muscle group with 3x p/wk which means more protein synthesis. But the volume is lower with more recovery time getting 48hrs between sessions and less training days per week. Best of both worlds.

  • Thanks for the great video!! You’re the first person i could find on youtube tbat actually explains a schedule. I was kinda demotivated because i did’nt know what to do in the gym, now that i have a schedule that works im really motivated again! Thank you so much mate!

  • Ok I agree with u Mark, I separate my legs and in between O separate the rest in between everything works together at some point..

  • The biggest point that i think alot of us can agree on is adherence and enjoyment matters most. from a scientific standpoint I actually disagree with Steve for advanced lifters because as you progress in training age, the period of MPS gets shorter to whee in most advanced lifters it might be only 24-48hrs. I’ve been talking about this same thing with Dr. Mike Israetel and on paper it’d be most advantageous to do the upper lower split like you recommend for intermediate liftes, but do a 5-6 day split, spread loading weekly training volume and manipulating intensity from day to day. Might not be the most enjoyable, hence why I say on paper. Personally I prefer Push/Pull/Legs 6 days a week due to the fact that I enjoy it more.

  • Training every muscle straight after 4 days will not be effective for the muscle growth as such thing as “supercompensation” does not occur, please people understand this as a fact. Making a gap of 7-10 days is just what your body needs for building more muscle.

  • Hi bro, Nice body!!  I like your type of body, not too much muscular or too much heavy like weight lifter, So for that type of body Extreme Gainer Protein powder ( Normally contains bit more fat than normal ) is good or not. Thanks

  • I believe the best split is this one.

    Monday:Chest (30 sets)
    Tuesday:Chest (30 sets)
    Wednesday:Chest (30 sets)
    Thursday:Biceps (25 sets because its a smaller muscle guys)
    Friday: Biceps(25 sets)
    Saturday:Biceps(25 sets)
    Sunday:Brutal Chest-triceps(70 sets of each)

    Its pretty good. Once you’ve been doing it for a while do every day 9 hours of cardio. BUT DONT FORGET BICEPS. Also, no carbs or fats. Only Protein Shakes and Steroids.
    You are welcome.

  • I have been working on a Full Body 4 consecutive day split. Currently performing 20 reps x 4 sets. only working Compound muscles. Chest, Legs, Back and Shoulders. My aim is to Tone up and lose fat. Am I on the right track?

  • hey i hope you reply to my question

    im like a high energy dude. I just sleep every 3 days and after I worked out the only thing that holds me back from working out more is muscle failure not my energy levels.

    so my question is if its,,overtraining“ if I do a full body workout with my own bodweight in the morning then do a weighted workout in the afternoon and run a few miles before i go to sleep?

    I mean physicly im totally abled to keep up with this routine but theres many people on youtube and in real life telling me its too much and its harmful to my body

    so what do you think about that. I think its not harmful because there are f.e. soliders or mma fighters that train harder then me

    hoping for your opinion

    greets from figaro

  • I’m doing
    1.Chest & Back,
    3.legs & shoulders
    (plus ab workouts 6-7 times a week, and 10 min HIIT 2-3 times a week)

    I’ve been working out 5-6 days a week

  • I’m 14 and I want to get my body in good shape for sports but I have no one to help me with training so I’m thinking about just helping my self with vids like this. The only thing I’m confused about is how can I add workouts with out weights into my workout plan as well ( like Push-ups, Sit ups, Squats, ect.) But also do workouts with weights as well. And how are other workouts going to effect me like Boxing drills, football drills, Basketball etc.

  • Very interesting; light & heavy days. So there’s nothing technically wrong with working out the legs once a week as long as they’re hit hard enough… 5 days is a little much for me though, personally. I’ve come up with a couple of frequency splits (for the upper body; 1x a week for legs) myself just recently; just thought I’d share them here:

    1. Back; Chest; Shoulders; Biceps; Triceps; Forearms
    2. Legs & Lower Back; Core
    3. Back; Chest; Shoulders; Biceps; Triceps; Forearms

    …So a 3-day. And:

    1. Back; Chest; Shoulders; Core
    2. Biceps; Triceps; Forearms
    3. Back; Chest; Shoulders; Core
    4. Biceps; Triceps; Legs & Lower Back

    …A 4-day. You can also create a push/pull version of these but I like the idea of hitting the arms fairly fresh… Slightly less sets for a quicker workout for the biceps & triceps on leg day. I’m going to be starting this 4-day version soon, as I think it’s a little better than the 3-day version from a time-saving standpoint (the 3-day adds roughly 10-15 sets on the upper body days). Great channel; I might just subscribe.

  • gonna start lifting again. I stopped for 3 months. got fat.. lmao so on off days would u suggest cardio? tbh on off days ill either feel dead pain in muscles or ill feel lazy and wanna workout.

  • Hi Mike! What do you think about 3 days in a row “bro splits”, then after that one day abs with some cardio and for the last (5th day) whole body workout? With this method I hit all body parts twice a week. Thank you for good guidelines and hard work!

  • you can definitely make optimal gains training every day, the issue with your example is that pushups are stagnate in intensity. you are only moving your bodyweight. look at olympic weightlifters and bulgarian powerlifters who work up to a daily training max on some type of squat, every single day, sometimes multiple times a day. they have enormous lower bodies, the issue is practicality, most people do not have the kinesthetic awareness to understand what a Training max is, vs a true max. a training max still has perfect technique, it is repeatable without gallons of coffee and slayer playing at full volume, something you would pick for an opener at a competition, or something you would do for an all out triple. when you are repeating something near max in intensity up to 21 times a week, their is no room for technical breakdown or ultra stimulated maxes, those will cause injury. those are to be left on the platform.

  • Mick Thorston Best Training Split For Building Muscle. Enjoyed watching the video. An learned quite a lot from what you were saying. I’m working out at home at the moment. An not at the gym. Hoping to get back within the next few months. An tips on training at home. Thank you.

  • Hi Scooby
    Thanks for being honest��
    I’m 59, doing my workouts with weights twice a week full body workout, or close to that…
    I know it might not be optimal for muscle growth. But I’m no body builder, just trying to keep in shape and keep my weight down. I find that this schedule is suitable for my age. It gives me resting periods of 3 to 4 days between workouts…
    Furthermore I’m jogging/bicycling/walking other weekdays, but I always remember to have 2 rest days pr. week. That gives me 3 days pr. week for other activities than weight training.
    I think that variation and rest are the key words provided that you give it all you’ve got when it counts. I really can recommend this schedule, at least it really works fo me����

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  • MondayArms and Chest
    TuesdayShoulders and Neck
    WednesdayBack and Legs
    ThursdayArms and Chest
    FridayShoulders and Neck
    SaturdayBack and Legs
    SundayDAY OFF

    3 workouts per muscle group and in 6 months you will be ��

  • muscle does not know what you are training and how. When its get used to it the same weight or movement u need to change that is all. IF u go drop sets like dumbell for biceps. Like using 70 pounds going down to 10 pounds and doing reps as much u can… This is good for biceps.

  • Dude… Thank you… Genuinely thank you. You don’t really understand how hard it is to get help that’s actually free.. God bless you

  • thanx for the info:D
    my split:
    legs +calves
    Tuesday: rest

    Wednesday: shoulders + triceps
    Thursday: legs +calves
    Friday: Rest

    Saturday:Chest + biceps

    Sunday: back +forearm

  • Full body Mon, Wed & Friday. Maximises my frequency and rest within my work/life balance. 3 week wave increasing weight each week of the wave then new exercise variations for following waves reducing weight but (usually) a little higher than previous wave. I group horizontal and vertical push/pull movements. Volume for all days 25-40 reps per body part. Monday and Friday heavier such as 10 x 3 and Wednesday lighter such as 2 x 20.

  • Me and my friends we are all 17, and been doing pull/push for a couple of weeks. training all bodyparts 3 times a week, and to us atleast it’s really effective. I’ve been training for 2 years now, and gains are coming may than usual.

  • I like your style, they way you talk, & your split sched… But this vid looks like it was shot on a potato, man. lol I know it’s an old video but I think your content is good enough that it deserves a better camera/image. Cheers & thanks!

  • As a natural guy, you need proper rest. Rest is often neglected and underestimated. Not just resting muscles but also your nervous system which takes a pounding if you re using progressive overload, lifting heavy or heavier each time. I found training 3 days, yes just 3, 4 off per week the best, allows quicker progress, greater recovery. Chest-Triceps-Traps on Monday, Back and Shoulders on Thursday, Legs-Biceps-Forearms on Saturday. Schedule Abs and a form of cardio twice or 3 times a week on training days or on off days as you see fit.

  • Optimal muscle growth is great, but for me the bigger question is, how much training can you accommodate in your lifestyle.
    I train 4 times a week for 1h, every 2nd day, except that Monday training follows directly to a Sunday. So I only hit every muscle once a week. It’s probably not optimal for muscle growth, but it’s all I can manage with a 40h job, being a dad, husband and having some spare time for my hobbies and activities. Trying to hit the muscles two times a week or training more than 4 days a week would probably burn me out and I would give up on training altogether. My training plan is a compromise between being fit and looking good, without sacrificing all of my free time to workouts. Compromises are a good thing.

  • Hey Mike, you’re one of the most informative and helpful fitness youtubers out there and I’m a big admirer of you! I’m planning to start going to the gym but I have some difficulty in finding or making a beginner workout plan. Would you mind sharing your thoughts with me about the following full body routine:
    Lat pulldowns
    Seated Chest Supported Low Rows
    Flat Bench Press on Smith
    Machine Shoulder Press
    Leg Press
    Leg Curls
    3-4 sets
    10-12 reps
    3 sessions a week
    I’ve structured this routine based on your video where you recommended using machines before moving on compound movements. Therefore, after a couple of weeks some exercises would be replaced with other compounds:
    Leg Press to Squats
    Smith Bench Press to Free Barbell bench Press
    Lat Pull Downs to Pull ups etc.

    I’d appreciate a reply and any kind of advice.

  • I use adonis index 3.0 and i train 6 times per week this is right on the button, even at 45 my body is changing of course diet but training is very important too. Talking to a few older men in there 60 and retired one told me that he trained 3 times per week, then he switch to 6 times per week is body changed he lost fat and had a very impressive physique for is age,

  • My split is
    Day 1. Chest
    Day 2. Legs
    Day 3. Bicep triceps
    Day 4. Back and shoulders
    Rest and repeat
    What are people’s thoughts on this kind of split

  • Hey man, whats your opinion about putting the rest days between the Chest & Back and Shoulders & Arms days? Is there any reason you put them on the Weekend or is it just so you can have the weekend off? Anyway, thanks for this video, I`m gonna try this split out.

  • i have a question please answer honestly… For all of you saying that you should do one muscle group per day for example if you do chest at monday dont you think about leaving chest for rest 1 week and every other muscle so why to leave ao much time to rest please answer…

  • I’m starting to see a decrease in the weight I’m pushing, (ex 275 squat was doable 2 weeks ago and now this week I couldn’t even hit it). I do the 5 day split which I grew up on but it’s starting to get old as I do the same core workouts week in and week out. Is it advisable to mix up my split or just mix up my workouts within my week?

  • https://m.imgur.com/cVRoQCb

    I came up with this because i have a small homegym, so no fancy machines. With compounds i start with about 70% 1 rep max then up it with every new set to finish with 90%.

  • Mike I have a question, I would love if you could answer!

    So In my job I work shift work, so for a couple of weeks I have to do night shifts, so for example for 3 weeks ill work 4 or 5 nights a week from 22:00 09:00, And I usually try train before I go home to bed or when I wake up,

    Now my question is Will the night shifts be detrimental to my muscle gains? My training times and meal times are all messed up due to this but I always feel great in the gym and always ensure I’m getting my required surplus of calories,

    but I feel I’m at a disadvantage due to night shifts I’m required to do,



  • MondayFull back
    Tuesdaychest and abs
    WednesdayQuads and hamstring
    ThursdayShoulder and calves
    FridayBiceps, triceps and forearm

    This is my routine I’ve started to use it and I decided to share it to anyone that is stuck

  • I will try the advanced gym program push pull legs, the only downside is that my gym at Sundays is cloced so my Sunday it must be my off day, can I try: Mon: push
    Tue: pull
    Wen: legs
    Thu: off
    Fri: push
    Sat: pull
    Sun: off
    Mon: legs and goes on
    Should I make it 6 days straight push pull legs and at Sundays off?

  • Best split for GAINZ!
    mon = knees
    tues= elbows
    wed= fingers
    thur= toes
    fri= head
    sat= ankles
    sun= rest and revel in the magnificence of your new found gainz

  • DP looking blade sharp here, get the hair cut done man coz now your shoulders are like boulders. Came back to this for again deciding what split to follow. Class act since the start.

  • Scooby i would like to have your take on full body training. I’ve noticed you never made a video on how effective are full body workouts. Is it better than split training for better gains?? I workout out thrice a week. And I’m about to enter in intermediate stage. Is one of these training methods are better than the other?? What are the cons and pros of full body training? Plz elaborate:))

  • I train the same muscle every 4 days
    But that’s not all every 2 days abs
    Mon, wed, Fri cardio
    That’s my sore non pain free life

  • Your program actually confused me, I am 30 and it looks like, those can be pushed a bit closer. Why does everyone plan on week basis. I can do full-body with 2-3 days rest, but making a plan on 30 days can include training to failures, ramping week, resting your nervous system etc. Why does noone do like 2-3 week plan, some people don’t live on a week to week basis, my muscles and internal organs don’t know when is sunday or monday:D thanks!

  • Hi there, have you considered Fenoboci Diet Plan yet? Just do a google search. On there you’ll discover an awesome suggestions about how exactly you can lost a ton of fat. Why not give it a shot? maybe it’s going to work for you too.

  • Great video mate I am just starting out with my training now and I have found this video really helpful.
    Keep up the great work on the channel mate.

  • 1 Legs
    2 back and biceps
    3 shoulders and traps
    4 abs, calves, and forearms
    5 chest and tricepts
    6 rest, cardio if you need it
    7 rest
    You have a lot of overlap and doing the exercises at 80-90% of your max..it works better than hammering yourself 3 times a week with dumb volume.
    Don’t know what the fuck anyone is talking about anymore calling it “brosplit”

  • Id proly give this a try since I grow tired Upper Lowers. Although idk about Only having a leg day once, and doing close Grip bench right after chest day

  • Monday Chest, Lat, Legs (Medium weight 70% max weight 8 Sets 8 Reps)
    Tuesday Abs, Lower back
    Wed Chest, Lat, Biceps, Triceps
    (Light 50% Max weight 5 Sets of 12)
    Thursday Abs Lower back
    Friday Chest Lat Legs
    (Heavy 90%100% max weight 6 sets of 6)
    saturday Abs Lower back
    Sunday Shoulders/Traps
    Medium weight Strict perfect form high reps 13-16

  • I’m 47 and find a 5 day split awesome. For one being a single parent with 3 kids, my workouts need to be short, and second I workout out at home. Luckily I have a garage where I do all the basic bodybuilding movements, I don’t have the time to travel to a gym. I was doing a 4 day split for a year then switched to 5. I like the fact that I only have one body part (except arm day) to work on, but I give it more intensity.

  • Love you mark but dumb ass title you know splits are damn independent for everyone. The best “split ” might not work on someone I say the best split is listen to your body

  • Great advice. ‘The best program is the one you enjoy!’
    So I love doing shoulders but I frigging hate legs. But I do them all the same even though I have to drag myself to the gym. I’ve done shoulders and legs same day but quit because I was always told do legs alone. So now fuck it. Shoulders and legs. That at least will make the journey to the gym at 5am a little easier. Good advice. Whatever works for you!!!

  • What’s interesting is some of the older bodybuilding routines I found had people doing every body part at least twice a week. I thought it was really odd because all I knew of was the” Bro split:, but the splits had someone do back and chest on Monday, legs on Tuesday, shoulders and arms on Wednesday, take a day off and then start back and chest on Friday, legs on Saturday and so on. After going through quite a few interviews found that that’s how a lot of bodybuilders used to work out back in the day, hitting every body part several times a week

  • I only have 45 minutes per day, 5 days a week to workout, would this be fine?:

    Monday: push
    Tuesday: pull
    Wednesday: legs
    Thursday: push
    Friday: pull
    Saturday & Sunday: rest

  • is working out one muscle only once a week enough though.. i did chest only on Mondays last month and my strength in bench press decreased each week. PLEASE ANSWERRRRR

  • Awesome video bud! Just what I was looking for. Quick question, can you take this 5 day split a step further and fill me in on how many exercises you do for each muscle group followed how many sets and reps. I certainly appreciate the advice. Looking forward to hearing back from you. Much appreciated!!

  • I train each body part once a week. Monday’s Chest Biceps abs. Wednesdays Shoulders and legs Fridays Back Triceps and Abs. I find blasting each body part once a week and resting more than training as muscle growth doesn’t happen in the gym it happens when resting. That’s my theory anyway.

  • Hi, I just wanna ask day 4 is repeated to day 1, doses that’s include exercises?? Can we repeat the same muscle group twice but in the difference exercises?

  • What about your traps and lats? When people say back do they generally also mean lats or are these like smaller muscle groups that dont get a lot of attention

  • I had to pair shoulders and legs to give muscle groups 3 days rest before hitting them again:

    Day1-Chest and Back
    Day2Legs first then shoulders
    Day3Biceps and Triceps
    Day5Chest and Back
    Day6Legs and Shoulders
    Day7Biceps and Triceps

    Works best for me at age 43. I focus hard on chest and back days to incorporate as little biceps/triceps involvement as possible. You end up alternating between one day of rest and two days of rest every other week. Allows me to stay intense knowing I only have to go hard for 3 days before getting a break. Abs and cardio every day except rest days. My rest days are now COMPLETE REST days with nothing more than a light walk.

    Cardio is high intensity 3 days a week for 20 minutes topps. Low intensity for 40 min the other 3 days, making sure that one of those low intensity days in on leg day.

    Supps are whey protein to fill in gaps, not to live off of. I go basic pure isolate and add my own carbs as needed. 2 egg yolks a day topps. MCT oil, Apple cider vinegar. Post workout meal always contains my one sugar spike to go with whatever protein. (Milk, Dates, raisins, etc.) If I eat anything with added sugar that is the only time.

    I like it because at my age it allows me to stay intense but recover all muscle groups properly. It also allows me to hit all the different exercises over the two workouts that you normally couldn’t cram into one session. It’s just enough to still make progress, just shy of enough to experience burnout or wasting.

  • Hi Damien. Please can you help? I’ve been trying a 3 day split.. and it worked for a while however I have now started to crash. How do get in to one session chest and shoulders or should these be trained different times in the day? Thanks Paul UK

  • “Intentional deception for commercial gain” That holds true for 99.99% of the YouTube fitness channels. I do believe Scooby is one of the few exceptions to that.

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see many people keep on speaking about this popular weight loss secrets.

  • I’m a fan of the 5day split with no breaks myself and feel strongly that it’s the best, at least for me. As far as rest days, I just check my bp every morning and if it’s ever elevated; that day is a rest day.

  • I feel like push, pull, legs is one of the best ones to do tbh as ur training each bodypart 2 times a week which multiple studies have shown is the best way to go if ur looking to build muscle (each body part 2-3 a week) i feel like upper and lower split is very effective tho aswell as it does the same jus not in the same volume. One of the splits he mentioned is chest and biz, and the next day, back and triz. I don’t think this would be very effective as when ur training chest the tricep is nearly always working which means ur not giving it any recovery time, same goes for the back and bicep

  • Been loving your videos! Definitely the most honest, no-nonsense videos with respect to training / nutrition that I’ve encountered. I do have one for a possible video How would you construct a 2-day training split?

  • That 4 or 5 day split is useful only for guys on juice.when i saw your advanced workout plan back in 2012 or 13.i knew it was not for me.i always look better hitting 2 or 3 times of the same mucsle group.those magazines are bs

  • Exampel 3 on ppl:
    day 1: Push
    day 2: Pull
    day 3: Legs
    day 4: Rest
    day 5: Push
    day 6: Pull
    day 7: legs

  • Great video bro! I dunno, I like the 5-day split, although I fluctuate between the 4-day and the 5-day splits.The 5-day split is more convenient for me and as you said, you exit the gym in 45 min or so, and with condensed workout focusing on one group of muscles. It’s more for advanced weightlifter but I like it.

  • Hi, I looked at your advanced extreme workout, and yes, it looks brutal. What I always have wondered with programs is, how long is recommend to stay with one? Yes I know that there is lots of variables for every one, but just as indication, 3 month? 6 month? A year? �� Thanks.

  • for me i do: day 1\chest+tri
    day 2\back+biesps
    and so on…

  • Can anyone show me a guide for this.
    I do legs, chest traps, back shoulders, biceps triceps as my 4 day split. How do i fit a push or pull day into my session? Thanks

  • Love it Steve! I was recently thinking of switching to something just like this! I’m still working on breaking 500 on my deadlift so I need those to stay would you recommend once per week for them and concentrate on the dL accessories on the 2nd day? I do a lot of dl variations I rarely stick with my main deadlift until I’m close to trying a pr thanks!
    Edit:ok I see your addressing this now-are you saying do my dl’s on leg day and still keep the other 2 back days? I’m go listen to this part again

  • My workout plan is Monday Chest and back Tuesday -legs and abs Wednesday shoulders and arms Thursday cardio and abs Friday chest and back Saturday shoulder and arms then Sunday cardio and abs any improvements I could do?

  • Hi Scooby!
    Interesting take. I’ve been a big fan of yours for quite a while and always enjoy hearing your thoughts. Your influence has been pivotal as part of my fitness journey from the very beginning. I especially admire your philosophy of training others to be critical thinkers to not just blindly listen/follow others, even the information you give out, but rather to take it under consideration and ultimately make a decision for themselves. With that, I would love to hear your thoughts on the following: personally, I believe as long as a 5 day split is tailored appropriately (i.e. incorporates sufficient “big” compound lifts), you can indeed get enough frequency as muscles aren’t resting for the full 5 day rotation. To elaborate, I’ve been running the following split: chest, back, shoulders/traps, legs, arms, rest; however, shoulders and tris get worked on chest day (i.e. with flat bench, incline bench etc.), full body gets worked with deadlifts on back, as well as biceps and some shoulder involvement, then chest (with focus on upper/clavicular portion) gets worked on shoulder day with overhead press, and chest will get worked again on arm day with close-grip bench press and so on and so forth for other muscles you get the idea. I’ve been lifting seriously for 7 years thus far, and of all the splits I’ve experimented with (full body, push/pull/legs (and some variants), PHAT (power/hypertrophy adaptive training), classic bro-split which you posted, and my current version) this one has given me by far the best results. Ultimately, I believe that PPL variants are not significantly advantageous over a well-tailored 5 day split, or vice versa.
    As someone who is from a scientific background, I’ve also looked extensively into the studies conducted on higher frequency splits such as PPL vs the 5 day/once a week lower frequency splits, but they are by no means conclusive, and have a lot of limitations ranging from samples used, to flawed methodology, and poor external validity (the McLester et al study especially comes to mind, as well as some others used in the meta-analysis done by Schoenfeld et al.). But I digress a bit; this post is already becoming too long.
    All in all, I would love to hear your thoughts Scooby. And thank you sincerely, for putting out the great content that you do.
    All the best =)

  • The main thing I took from this video. If you have strong points. Dont train them as often. For me its chest and lats. I think I’m gunna train them every other week focus on romboids, legs, arms, shoulders. Because I notice the range of motion in my shoulders goes down as these these strong points get stronger. Which is probably not healthy. So I’m gunna do alot of face pulls shit like that. Take a weak off from chest and lat dominant exercise. Also focus on overhead press. I always been a bench press and pull up monkey so I’m gunna hold back on those every other week.

  • Starting anyone on machines is terrible advice. machine exercises create unnatural ranges of motion that enhance the likelihood for injury, create muscle imbalances (particularly for supporting muscles that free weights require) and leads lifters down the wrong path generally. Should always start lifters with light free weights and keep them as far away from machines as possible, barring a few of the actually useful ones.

  • I do full body every other day but sometimes I feel like going to gym. But I use that extra day to work on my form and get a pump.

  • Hey Damien, on the ppl split. Example 1, how long would a workout take please? For example, time estimation of shoulder, triceps, chest? Thanks, Paul (UK bro)

  • Hey big hairy ugly dude, thanks for the great videos and content. You’re no BS approach keeps me motivated, as I’m an older dude myself. I’m doing a hybrid type 5 day split, on Sunday Monday Tuesday I’m doing push pull legs with Wednesday off, and then Thursday Friday doing an upper lower split with Saturday off. I like the idea in your workout of hitting the heavy compound movements just one day and then doing lighter stuff the next. Definitely gonna give that a try. I like the split I’m doing now but it’s heavy compound movements to start every workout, and my old ass is not recovering like it used to! Thanks again for the great tips, keep them coming!

  • how many workouts you do per body part. Some people i know does each body part twice a week to get bigger gains and would help more than once a week 

  • I do compound workouts only.
    Day 1 leg workout
    Day 2 upper body workout
    Day 3 cardio.
    So when the time comes to do upper body again, I don’t repeat the same workouts… Same for legs.
    So one day I’ll do squats and deadlifts and another day I’ll do leg press and so on.
    Upper body will have rows and bench press and another day I’ll do dips and pull ups, you get the idea.

  • I am only, like, ten and I am already trying to bulk up (that us because I was too stupid to keep working out during the school year, but now I am working out with some weights)  I think I am also going to set up the Pull up bar to get some more muscles/abs…. YEEEEAAAAAAH!!!!

  • Its still shock me just how lots of people have no idea about Fenoboci Diet Plan despite the fact that lots of people with it. Thanks to my mate who told me about it. I’ve lost crazy amounts of fat.

  • My every muscle twice peer week split

    Monday PUSH + LEGS
    Tuesday PULL + ABS
    Wednesday rest
    Thursday LEGS
    Frisay UPPERBODY
    Saturday & sunday rest

  • My favourite split would be:
    M: chest shoulders triceps
    T: back biceps
    W: legs (heavy squats, leg press..)
    Th: rest (cardio)
    F: chest and back supersets
    S: rest
    Sn: legs (supersets, more volume)
    I find this working very well as it hits all muscle groups twice a week.
    Incorporate abs in any of the days you like.

  • I really like the way you change up the compound movements and isolation movements as well as the sets, reps, and light/heavy weights. As well as the overall splits for muscle groups. You incorporate many different variations.

  • here’s my routine;
    monday 20 minute nap
    tuesday 30 minute nap
    wednesday 50 minute nap
    thursday rest day
    friday 1.5 hour nap
    saturday + sunday super set fast napping + resting; 3 set’s of 40 minute naps 3 times a day.

  • QUESTIOOOOOON….i want to increase my bench but if l work chest once a week….will it work? because alot of people are saying hit chest twice a week for chest

  • I like to do a 3 day split twice a week, I find I have a lot of flexibility if one muscle hasn’t fully recovered and I can’t shuffle certain muscle groups around.

  • Hey Steve, Can you program a giant set workout for Powerbuilding. Like how Brian Alsruhe in 3 giant sets per workout including conditioning. Just curious Steve cause I’m kinda curious how it’ll turn out and is it beneficial. Cause hise Gianr set routine is not possible in a commercial gym. (I meant about the equipment like atlas stones and stuff) Thanks.

  • This is my workout plan:
    Monday: Back + Triceps
    Tuesday: Chest + Biceps
    Wednesday: Back + Triceps
    Thursday: Chest + Biceps
    Friday: Legs + Shoulders
    Saturday: Rest
    Sunday: Rest

  • Just wanted to add if people trying this split aren’t too keen on barbell upright rows even with the wider grip, or simply want another variation to rotate I would recommend trying the cross-body cable upright row as described in this article; https://www.t-nation.com/training/tip-a-new-exercise-for-traps-and-delts

    I’ve been doing this variation for a while and I can feel that it targets the middle delt very well.

  • At the «push, pull, legs spilt», do you mean 3-5 sets per day? Og per muscle group. For exapmple: 3-5 sets for back and 3-5 sets for biceps.

  • Hey Brandon, how is a 5 day split better than. 4 day split? I want to get where you are in this video..nice and lean. currently I’m on a 4 day split (chest n biceps; legs n abs; shoulders n triceps; back n traps)looking to give my body something different.

  • I believe in a 3 day split which IV done for 10 years. I couple chest and back together, shoulds legs and bicep, triceps. I do 4 exercises per body part, 20 seconds rest between sets and can still get it all done in 45 minutes to an hour

  • My dear Scooby. I really appreciate you admitting that you have been wrong. Most people have a problem with that, even though making mistakes is simply human. And I’m sure that one day, you not being a Dummkopf, you will come to understand that the healthiest nutrition for athletes and regular folks alike, is a plant-based one. All the best on your journey to the light. Viel Glück.

  • Scooby, thoughts on the split workout but with only 1 rest day? You said 2 rest days is too long, and no rest days is not good. Why not in between?

  • Chest, triceps, abs calves, day 2 legs, shoulders, Day 3 back,biceps, abs calves, take 1-2 days off and next cycle a push pull, chest back, day 2 biceps,triceps, abs, calves, day 3 legs, shoulders. Do this for a few months till i feel over-trained and than do a full body work-out 3 times a week, 1 exercise per muscle group, 15-20 reps per set and once in a while 100’s. Do don’t need to lift heavy to get big and in summer take 3 weeks off to fully rest and get back at it. Overtraining is a big deal for me. Older guy, but in great shape. AND no injuries of any kind.

  • I stick to old school golden era splits.

    Sunday: Chest Back (compounds mostly) PRs
    Monday: Shoulders arms (compounds mostly) PRs 5×4

    Tuesday: legs ( quads) mostly abs cardio*

    Wednesday: Chest Back ( machine mostly)

    Thursday: Shoulders arms ( machines pump) cardio abs*

    Friday: legs (hams)

    Saturday and Sunday off (stretching,walking and suana)

  • Damien,
    Does 6 to 15 “Rep Range” mean that any weight that I choose to execute an exersice with should not be so heavy that I can’t do at least six reps with and not so light that I can perform more than 15 reps with?

  • Scooby in your site the “weight-loss-meal-planner” calculates the protein need for a day from 2.28, but the recent study you shared said that you need 1.62 g/kg/day. I am 73 kg’s and it should say that i need 118 grams of protein each day. But instead it says I need 167 grams of protein. So 167/73 = 2.28. Am I wrong or the multiplication value needs to be changed? Thx:)

  • Sunday: Upperbody shoulder focus (3 shoulder exercises, back and chest superset, back superset, bicep tricep superset, face pull ans rear flyes superset).
    Monday: Legs calves and abs squat focused with steady state cardio at end (back squats, front squats superset goblet squats, split squats, hanging leg raises, hanging L sit twists, calf raises, stair master 30 min).
    Tuesday: Upperbody back focused (3 back exercises, chest shoulders superset, chest superset, bicep tricep superset, face pulls and rear flyes superset).
    Wednesday: HIIT cardio and jump squats with 2 ab exercises and calf raises.
    Thursday: Upperbody chest focused (3 chest exercises, shoulders back superset, shoulders superset, bicep tricep superset, facepulls and rear flyes superset).
    Friday: Legs calves and abs deadlift or leg press focused (3 leg exercises, 2 ab exercises, calf raises, stair master 30 min).
    Saturday: off.

    Good rest, adequate frequency and stimulation, not too long working out.

  • Guys. lost lots of fat doesn’t need to be hard (I used to think it did). I’ll give you some advice now. Look for a popular weight loss diet plan called Fenoboci Diet Plan (do a search on google). Thanks to it I have lost crazy amounts of fat. I shouldn’t even be talking about it cause I do not really want a bunch of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood right now and so I’ll share the wealth lol.

  • What are some ways to lost lots of fat? I read a lot of good reviews on the internet about how exactly Custokebon Secrets will help you lost lots of fat. Has any one tried using this popular fat burn methods?

  • I do full body 3 times a week (monday wednesday friday). Would look a little like this
    Squats, Shoulder Press, Deadlift or Lunges, Bench Press, Bent Row, biceps, triceps, abs

  • You’ve done a lot of talking lately regarding full body vs splits. Do you feel the same about this video you did in 2013 as you do today in 2016?

  • I am cutting right now and I do exactly this routine. I’ve also done a 3 day split with doing cardio every other day. I can say that when I devote an entire day to one muscle group, I get much more sore than when I try to squeeze in two or three muscle groups in a session like the three day training split.

  • Monday chest 1hr + abs 30 mins
    Tuesday back 1hr + abs 30 mins
    Wednesday arms + abs 30 mins
    Thursday shoulders 1hr + abs 30 mins
    Friday legs 1hr + abs 30 mins
    Saturday arms again (1 hr light-work) + cardio 20 mins
    Sunday REST DAY

  • Where do I throw in my ab exercises?! I’m doing a four pay split one day for cardio weight loss.I’m doing it at home so separating the muscles between day 1 leg/glutes/hips day 2 shoulders/chest/ triceps day 3back and biceps). I want to work out all body but get some weight loss and work a little extra on bum and abs. Where can I put my ab exercises in?

  • I can only go to the gym 4x a week. My training split now is like this:

    Split 1 chest (24 sets, 4 exercises), back (18 sets, 3 exercises) and triceps (12 sets, 2 exercises)
    Split 2 legs (24 sets, 4 exercises), shoulders (24 sets, 4 exercises) and biceps (12 sets, 2 exercises)

    Need your opinion on this. Thanks

    PS. The numbers of sets stated above are the combined number of sets per week for each muscle group.

  • Hi Mike, quick question are you certified personal trainer? Could tell us about your qualifications? I do enjoy and appreciate your videos just wanted to know that. Thanks

  • I’ve actually been doing this split for the last 3 months,this program got some guys in the gym thinking I’ve been juicing cause I’ve put on some good size while staying lean. Steve your the man,hopefully guys who want some size and strength will take it from a legend such as yourself. Really good program✊

  • 3:20 i Don’t get it Scooby… how is it a recipe for over training at the same time it’s not frequent enough? Could you please explain?

  • with the 5 day split in a 4 week period you workout 20 days and are off 8.
    with this workout in a 4 week span, you workout 18 days and are off 10.
    Seems with the 5 day split you get more intensity on a particular muscle group because that’s all you’re focused on. With this new routine you’re recommending it seems like you get to workout that muscle group a little more frequently but not as intense. So it seems like you have to decide which is more important, frequency or intensity.
    Ive been doing the 5 day split for a while but I’m interested in trying something new if it provides better results.

  • Scooby I watch your videos for over 10 years,I started lifting because of you,much love and admiration my man,you are a great human being!

  • I usually do Push workout on Monday, legs Tuesday, work Wednesday, pull workout on thursday, work Friday n take saterday n Sunday off sometimes I work on sundays. Do you think that is a good amount of time between workouts for recovery?

  • Hi Damien quick question probs sound daft however I’m trying to design a programme atm, however I want to train every muscle group there. How many days a week I necessary to do this. Thanks

  • 3:18 it’s a recipe for over training. Working one body part every 5 days is over training? That would be under training. I don’t think working a muscle once a week would be effective for a natural bodybuilder. It might not even be effective for someone on steroids. Good for you if you have that great of a response to the drugs that you need so little training to grow but you clearly don’t have any idea what kind of threshold a natural lifter has before they can get over trained. It’s certainly not going to happen by working one body part a week.

  • Can you give advice on a 4 day in a row workout, hitting each muscle group twice? Could I do push on Monday, pull on Tuesday, push on weds, and pull on Thursday? Rest fri, sat and sun?

  • Interessting split. Surely a good way to grow your upper body a lot. Not sure if the frequency is high enough to progress a lot with the legs.

  • I’m 1 year into training 6″2 and 90kgs (198lbs) with around 10% bf
    Did upper/lower until month 6 and It didn’t suit me cause I wanted to be in the gym more
    Been doing ppl for 6 months now, I’m kind of doing my own spin on a deload cause I’ve been really rundown lately
    I’m turning it into a 4 day split
    Ppl without isolating arms.. + arms, forearms and core day followed by a rest day
    I figured this might make my recovery better. Any suggestions?

  • I need some advice. Ive been doing a 4 consecutive day split.
    Tues chest/tricep
    Wens back shoulder trap bicep
    Thursday chest/tricep
    Friday back shoulder trap bicep

    I see little results do you think im overtraining? Should i try something else?

  • I’m using that 5 day split because I’m still in high school and don’t have time and it’s amazing I really work that one muscle hard

  • Im running a 7 day split…let me explain…

    Wed2 rounds of calisthenics work (5 pull ups, 10 diamond push ups, 10 captains chair leg raises, 10 goblet squats, 10 dips) with yoga

    Cardio mon, tues, thurs, friday

  • Hey Damien, This is my split..

    Monday Chest & Triceps
    Tuesday Lats & Biceps & Forearms
    Wednesday Shoulders & legs
    Thursday Chest & Triceps
    Friday Lats & Biceps & Forearms
    Saturday Shoulders & Legs
    Sunday Off


    Can you please suggest me something?

  • What’s your opinion on Arnold’s mass blueprint split? Chest, Back, and abs, shoulders arms and abs, lower back legs and abs then repeat than rest on Sunday

  • yes.. you are hitting ur triceps when you bench.. but you dont hit your chest when you hit triceps on saparate day…so you are training chest once a weak.. dont fool us

  • I’m doing body-fat reduction plan. I work a 9-5 around this and have no kids. My girlfriend does it with me. Here’s my split:

    Mon Legs / Spin for cardio
    Tue Back / Chest (like Arnold XD) / Row for cardio
    Wed Core / Spin for cardio
    Thurs Shoulders, Tris, Bis / Row for cardio
    Fri Hit whatever is lacking / L.I.S.S for cardio (long walk 2hrs)
    Sat Rest / L.I.S.S (long walk 2hrs)
    Sun Yoga for one hour, L.I.S.S for 1 hour

  • Honest feedback. Get a lavalier mic for like 20$. I can’t make out what you are saying over the gyn sounds. Thanks for the post, i did learn something.

  • Mine as of now:

    Monday:chest, bis, abs
    Tuesday: back, tris, abs
    Wednesday: Shoulders and abs
    Thursday: Legs
    Friday: Bis n Tris (upper body legs) and abs
    Saturday: Shoulders and abs
    Sunday: flexibility and mobilitylittle cardio

  • mine is similar:
    tuesday-back and abs
    thursday-shoulders and abs
    sunday-legs and abs

    it is okay?

  • Legs should NEVER be with upperbody unless at the end, otherwise you’ll lose stamina and strength. Best to do legs on their own day.

  • What do you think about this split? Monday:Back and abs
    Thursday:Legs and abs
    Saturday:Biceps and triceps
    Sunday: Rest

  • THANK YOU! I’m so sick of always being fed “The Best Training Split” or “Do THIS WEIRD TRICK to get the best results” or “THE BEST PROVEN BY SCIENCE”.

    no. no. no. they’re selling you something

    give me the facts, then your opinions about them, and let me decide! great video

  • Brandon i hope you answer  too me, i workout for 4 months now, but i changed my workout progrmas to many times you know really cunfused, can i pls get an answer shall i workout full body workout untill i readch 6 month, or shall i split?, also im e begginer, thank you Mr Brandon

  • Certain muscle groups aren’t going to get hit on multiple days on a bro-split though, such as chest. Personally, my training became a lot less clusterf*cked when I said to hell with the 7 day microcycle and started using a 10 day microcycle. Train everything at least twice every 10 days and three times for weak points. It takes some getting used to as you won’t be hitting everything on the same day of the week, but it makes planning so much easier.

  • I read a lot of good opinions on the net about how Custokebon Secrets (do a search on google) will help you lost a ton of weight. Has anyone tried using this popular weight loss secrets?

  • I would split lower body Monday and Thursday and upper body Tuesday and Friday with compound workouts for the groups instead of focusing on those small group like for example chest and triceps usually go hand in hand so I would add biceps to that as superset then for legs(don’t deny the calves) I’d add abs as superset but just my preference so my body doesn’t get too relaxed for an entire week

  • Hey Damien please help. I do a five day split where I focus on one muscle group a day (5 exercises) and do abs three times a week. My problem is that I spend an hour and 30 minutes each session. I want to start working on two muscle groups a day but I really can’t find the time. Also should I do abs everyday? I read somewhere that abs shouldn’t be trained everyday.

  • I really like the 5 day split one and I’ve been doing something similar with a friend, but what day would you think is best to add abs? Should I use a recovery day for that and make it a 6 day split or is there a specific muscle group that it would complement without taxing both at the same time?

  • I used to train a five day split in my twenties and it got my huge. But I’m near forty now and I have found I respond better to moderate intensity, higher frequency. Heavy days and moderate days. Low rep and high rep days and high frequency. I am leaner than I have ever been with more muscle mass. I think the body changes and so does how it responds to training. I used to get sore for a week after heavy bench press. Now I don’t. I can squat heavy every 2 to 3 days and my legs respond well. So it’s always fluid. We have to keep trying new things and when we hit brick walls, come at it another way and never give up.

  • My split:
    Monday: Legs
    Tuesday: Chest/triceps/shoulders
    Wednesday: Abs
    Thursday: Back/biceps
    Friday: Chest/triceps/shoulders
    Saturday: HIIT cardio
    Sunday: Back/biceps

  • Hey Bradon, May I ask what’s the benefit of the 5 day split vs a for day split. My goal is to build a great classic physique like you have in this video and burn a great amount of body fat.

    please answer. Thanks

  • Do u gain some water wight after cheat day a big boii cheat day lol and how much!!! Do u recommend cheat days for people trying to put on muscle but bein skinny fat

  • bro splits get a bad name because majority of people using them (average Joe in the gym) do not 1) programme them intelligently 2) avoid the big compound lifts 3) bad technique 4) no progressive overload 5) stupid exercise order, i.e. doing bench press last in chest workout and then wondering why bench hasn’t gone up

  • Love you scooby! thanks for your work. For me the key is recover,a heavy leg workout take me 7-10 days
    to recover,no use to train them again before full recover,,,,,

  • So i cannot workout Wednesday do to school and work schedule. If i take sunday and Wednesday off thats still good? Also can i do cardio during my off days.

  • I did 5 day split seen good results from them…
    My friend had me change to upper body lower body routine…
    Monday upper Tue lower Wednesday rest than upper lower Thursday Friday

  • Sir, you are only wrong for thinking you are wrong. There is no best way to train or best split. The best way is the way how you feel. If 5 times a week makes you happy and you enjoy thats fine, so is 3 days and so on. Î personally love 5 times a week with chest and back having separate days:) cheers

  • I’m 52. What works for me is to keep it simple and stick to basic compound lifts. I don’t care about body parts, I just do 2 to 3 basic lifts each workout, maybe throw in abs or grip after. Frequency is 3 to 5 days a week, depending on how I’m recovering and my schedule. Works great for me.

  • I like doing push pull legs, but each day is specific, say I’m doing a push, one day I’ll focus on chest and another day I’ll focus on triceps ect.
    Every week I like to throw in a specific abdominal workout day as personally I lag in that area. If I feel a body part is lagging on the specific day I will prioritize that muscle

  • Hes right i work one body part a day and this is good for cutting too depending on your diet you other guys can keep going to the gym working two body parts a day when are you gonna learn your not gonna grow if dont rest one body part a day is all that’s needed oh and i dont count macros thats stupid just eat the right foods lean chicken brown rice eggs lean turkey steak sweet potatoes and greens.

  • if you want gain muscle hit the muscle 3 times a week
    upper body (focus on chest)
    upper body (focus on back)
    upper body (focus on shoulders and arms )

    for beginners

  • Mo: chesth 3 extersice 4 x10 reps
    Schouder 3 extersice 4x 10 reps
    Triceps 3 extersice 4x 10 reps
    App 2 extersice 3 x 20 reps

    TUE: Back 3 extersice 4 x10 reps
    Biceps 3 exstersice 4 x 10 reps
    Lege 4 exstercsice 4 x 12 reps
    Apps 1 extersice till faillure

    Wed: rest (perhaps walking or relaxed moving just keep flexebel)

    Thu; Same as monday

    Fri: Same as TUE

    Za: yoga / dancing

    Sunday entire rest

    Dont start With this routine without experience

    If you Dont Like results change

  • The training split I am most familiar with is Mondaychest, shoulders and tri,s, Tuesdayback and bi’s and Wednesdaylegs, Thursdayoff. Now for abs, calves, forearms and deadlift,I do not know.

  • isnt this like the same thing if i train all muscle groups at the same day very hard and have a week rest? cause i used to do that for half a year without any results… correct me if wrong:)

  • Thank you so much for this information, it helps a lot, you made it a lot easier for me to decide my workout.
    I have a quick question for the push pull leg day split, for example, your weekly schedule is push pull legs push pull legs rest, you wrote that you should do 3-5 different exercises per muscle group, are you saying that on 1 push or pull or leg day, you should do 3-5 different exercises for each muscle group, or you should do 3-5 different exercises for each muscle group throughout whole week?
    Thank you so much

  • Day 1push (Chest, triceps, side and front delts)
    Day 2pull (back, biceps, forearms, rear delts and traps)
    Day 3legs, cardio and abs.

  • I love your split training programs how do I know my body type and to calculate calories for your diet which is a big factor when it comes to training

  • this is super legit I’m definitely gonna try this out at some point Monday I would do incline db press instead of bb and on Wednesday I would take out close grip bench and do heavy long head work with cables, db and ez curl bar this is fuego bro

  • Monday arms chest
    tuesday abs and lower back
    wednesday shoulders and legs
    thursday chest and upper back
    friday arms and legs
    sunday 10km jogging

  • there are soooo many alternatives
    for me lately it works great this
    monday: upper
    wednesday: full body
    friday: upper
    saturday: lower with a pinch of arm training:D

  • What I doubt understand is why most split workout never have abs.. It’s true it will show off you eat right but outs also a muscle to be worked out…

  • Scooby you are wrong for thinking you are wrong! I train 6 days straight and only rest at Sundays. This works for me, my recovery is great and I hit all muscle twice a week. Is this wrong? No, because it works for me. It would work in a different individual? Maybe yes, maybe not. All I know is that I gained almost 15 kilos lean mass in 3 years and my body fat is bellow 10%..and well, I feel great like never before

  • Am I overtraining if I do the 6 day split for four weeks? I don’t see many people talk about the 6 day split just need to know just in case I am overtraining. Im currently doing
    Mon:chest, tri’s
    Tue:back bi’s
    Wed:quads hams calves
    Fri: Repeat
    Sun: rest
    Thanks for any advice.

  • Back an Biceps today 4 exercises on each 4 sets, Chest shoulders an triceps Monday, legs Tuesday Biceps an back again Wednesday, Thursday Core.

  • Should i combine different exercises for Lower 1 and Lower 2 for the Split 4? Or I can go for the same quads and hams exercises both days

  • A 2016 meta analysis by Brad Schoenfeld and James Krieger indicates that hitting a muscle group at least twice a week is optimal for growth.


  • Even though the “twice + per week” is scientifically more optimal, I think the frequency debate is a weird one because what constitutes “working” a muscle? If you’re doing compound movements multiple times per week then in theory all your muscle groups are being worked in some form or another multiple times.

    Also, seeing as pretty much nobody recommends max intensity and full max workouts on muscle groups more than 1x/week, it’s strange to consider what constitutes “working” the muscle. i.e. your chest plays a roll in shoulder presses and stabilizing back movements, your lats are heavily involved in bench movements etc. Compound movements recruit multiple muscles.

    I just honestly think that if intensity is on point and overall volume is on point, this frequency argument is kind of a silly one. I don’t really know anybody who has done bro splits that has lagging results compared to those who do more frequency.

    To sum that up, I think frequency is such a small factor when compared with intensity and volume. If those two are on point, I think frequency matters less and less. Just my opinion.

  • hey i loved the video,and i agree with the things you guys stated and brought up in the video, but i have a question for you guys…u had mentioned living in the gym if u stick to an upper lower approach, but if u train to failure on ur sets, and get it done then there is no need to be doing a ton of sets for every exercise…right? wouldnt 1-3 be good?.

  • Once a week for big muscles is even too much… you need like 12 days to recover… even jay cutler needs minimum 5 days and he is a machine

  • My split
    I don’t worry about what week days I’m lifting, this allows for 4 days of rest between body parts and I have legs in between push and pull so my shoulders don’t feel fatigued for back day


  • 5 day split used to work great for me but now I need more stress on my muscles so I’m doing Push Pull Leg Splits Monday to Saturday, hitting muscles twice a week, one day heavy other moderate with different exercises.

  • what’s the difference between working out 1 or 2 muscles per day. 
    day 1 bicep and back
    day 2 chest and tricep
    or day 1 legs only
    day 2 back only

  • Mike what do you think about a 6 day a week, full body push/pull split?
    For example Day 1 is pull, glute/hams, back n biceps, day 2 Quads/calves, chest shoulders n tris, switching exercies every time.

  • I do full body on mon wed fri and calves on tues fri sat and abs everyday.This is the best for me i did body part splits for years and they didnt do much after a while. I went back to the old school training and it works well with 3-5 sets per body part its easier to train the every group 3 times a week

  • Spoken so well. If you want the best gains then do a split you love. If you enjoy bro splits do them……..full body do them……..or like myself legs, push, pull it gets me to the gym 6 times a week and I am excited for every workout. Like Steve said apply progressive overload and eat well and you’re good to go.

  • Also what do you think of, upper lower then pull push legs 5 day split? Or chest back shoulders, legs, chest back shoulders, legs then day 5 arms? I’m trying to find a new 5 day split I like this one or even if it was pull push legs pull push but I don’t know about legs once a week… but I also like to run and I’ve been having knee issues limiting me to upper body and finding a new for, of cardio

  • So is the intermediate plan not optimal either because it trains each muscle only once a week? I’m guessing that for somebody training 3 times a week, full body workouts or 2 day split may be optimal?

  • Amazing video Marc, a lot of times i’ve heard that there’s no best split for different reasons, but i never though someone would realise the importance of motivation when it comes to working out.