Best vs Worst Workout Splits to Build Muscle

What’s the best workout split for muscle growth? Worst? In this video, I’ll be ranking 7 of the most popular workout routines (from the upper lower split workout to push pull legs to bro split) to find the top performers all the way down to the ones that are wasting your time. I’ll also add a bonus factor; time efficiency, to see which split gets you the most gains in the least time.
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Together with PhD researcher Eric Trexler, we used the latest research to build a predictive growth equation focused on 2 key factors: frequency and volume. The best workout split will strike the perfect balance of both.
Let’s start with a classic, the push pull legs split. I’ll score the 3-day per week version first, which came up to a hypertrophy score of 6.7.
Next up, the 3-day full body workout split. A major advantage it offers is that training a muscle 3 times per week may boost strength gains by about 50% compared to training it once weekly-even with the same weekly volume. How much does this help muscle growth though? While the latest data suggests frequency doesn’t seem to be as important for growth, it still helps provide a small boost. Enough for it to score 8.1.
Next, the classic upper/lower split workout. Each muscle is hit just twice per week. However, this split does allow for an extra workout day, meaning you can fit in more volume - and that may be a bigger driver of growth. Because of this, the upper/lower split scores quite well with a 8.4.
Time to step things up with the 5-day workout routines. Starting with the Upper/Lower/Push/Pull/Legs split. The beauty about this hybrid routine is that it allows you to fit in more volume than the 4 day upper lower split, but doesn’t come with the big time commitment of something like a 6 day push pull legs split. It comes in with a hypertrophy score of 9.0.
Moving onto the classic 5-day bro split. One criticism of the bro-split is the idea of “junk volume”. Because you’re doing so much volume per workout for just 1 muscle, by the time you reach your 3rd or 4th exercise in your workout, your performance drops considerably. But we definitely need more research to see just how much of a difference this would make. For now, let’s see how it scores. It slides into a close second place with a score of 8.8.
Alright next up we have the 5-day full body workout routine. Now although this sounds like a bad idea, in each workout you’re only doing a few sets per muscle. Allowing you to push hard during those sets yet still recover well even if you’re training that same muscle the very next day. But what’s really interesting is this style of training may provide additional benefits for growth, especially as you get more advanced. In beginners, the muscle protein syntehsis response lasts about 48 to 72 hours. In advanced lifters, however, this shortens to just 12-24 hours. Because of this, advanced lifters may benefit from higher-frequency splits to avoid any “downtimes” where muscles aren’t being signaled to grow.
But, this is all just theoretical. The real question is does this really lead to more growth?
Well, one study published back in 2019 on trained lifters found that after 8 weeks, almost every muscle measured grew more with the full-body workout split compared to the bro-split. And as for its hypertrophy score, after crunching the numbers it scores an all-time high of 10.0, taking the top spot by a longshot.
But there’s one more split left: the 6-day push pull legs split. Although this routine trains each muscle only twice per week, you are able to fit in a ton of volume because of how many days you’re in the gym. After crunching the numbers, it comes in at a close second with a score of 9.7.
Unless you’re someone who would live, eat, and sleep in the gym if it meant more gains, you should also consider time efficiency. And I don’t just mean how many days a week you workout. There’s other factors you need to consider, like warm up sets. Full body workouts are usually longer because you have to take time warming up both your upper and lower body. It’s one of the reasons why despite the 5 day full body routine having the highest hypertrophy score, I personally still choose not to use it.
So, the real question becomes: which split offers the best gains for the least time commitment? To answer that, we calculated the weekly time investment you’d spend on each split and compared it to its hypertrophy score. We found one split that gives you 85% of the gains of the top split but with 30% less time in the gym every week. And that split is...the 4-day upper/lower split.

[@JeremyEthier]

You can download the free 4-day upper/lower and 5-day full body workout routines here: builtwithscience.com/workoutroutines . Enjoy! Also, see below for the studies referenced in the video: STUDIES: EFFECT OF FREQUENCY AND VOLUME ON STRENGTH & SIZE: sportrxiv.org/index.php/server/preprint/view/460 MUSCLE PROTEIN SYNTHESIS RESPONSE: pubmed.ncbi.nlm.nih.gov/25739559/ 5-DAY FULL-BODY WORKOUT IN WELL-TRAINED LIFTERS www.sci-hub.ee/10.1519/jsc.0000000000002643

[@kirso]

Would be cool to get these routines updated based on your latest videos in 2024 (for example including all the tricep, bicep exercises that start in the stretch position, the seated flys etc.)

[@shorty9673]

What about an asynchrone PPL where you train every workday and free on the weekends: W1: PPLPP W2: LPPLP W3: PLPPL That way you hit all muscles twice within 7 days (a week), more volume per session, less fatigue than upper/lower

[@iangrant3615]

Just wanted to say thanks, Jeremy. Your content remains excellent and so useful, and you're also giving us great things for free, alongside offering excellent paid for services and materials. I use both, and am very happy with them. Also, your physique is looking excellent lately! Thanks for showing that a natural athlete can look amazing :)

[@wasim_2602]

Anyone else not getting the workouts emailed after entering their email?

[@nireeburr]

All your info is all men and how to help guys. Can you do stuff for women in menopause please. As there’s a massive difference in women when the body is changing and we get wider even if I don’t eat. The pot belly comes back and interest in moving like we used to goes south fast. Pls can you help women like myself feel better again. Guys bodies burn so much faster than women. I want good arms butt tummy and legs .without having to lift massive weights. I need to do it at home and I have lost all drive to do coz nothings working lately. There’s a world of women not talking about this yet it’s painful as well as degrading for myself.. 😢

[@syncig]

Bro reached 2025 before us guys 😂

[@MuhammadWaqas-s8s8w]

This is for lazy peoples because they start late every thing so I think this thumbnail is way more effective for those people like u.😂

[@ThatGuy-sc5rx]

Hes ahead of his time bro

[@MuhammadWaqas-s8s8w]

@@ThatGuy-sc5rx hahah

[@josephrockins3877]

😂😂😂😂 crazy

[@cc1drt]

@@MuhammadWaqas-s8s8wno man its just to get more views. theres nothing more to it

[@elbertlim2872]

Whatever you choose don't forget nutrition and rest also important 💪

[@infernalflamezz7480]

preach!

[@shapesque]

What, I never heard this information before. Are you sure

[@john.smith02]

​@@shapesquethey are more important than working out

[@uoeno4344]

@@shapesque count your macros daily and make sure u get in the amount of protein & everything else you need, otherwise your time of working out will go to waste. one does NOT work without the other!

[@AS-pug]

Well said!

[@TienThu-e3f]

This is my story, 5 months ago I weighed 135 kilos, I realized that I had to change my life or it would be too late. I started walking, and the diet plan from the OnlyMeal website. I also started taking supplements (vitamin C and Mg) and increased my water intake to 4 liters a day. After 10 days I felt like I was reborn, I felt light, and then the pounds started to decrease. In the first 30 days I lost 7 kilos, and in the next 4 months 20 kilos. I can't describe how I feel now, I feel like the strongest person in the world. I didn't even realize how much physical health can affect mental strength. Trust me, just start and you will regret not doing it sooner.

[@DanialDavids]

Thats very very impresive! Thank you for sharing it with us. I will definitely try with supplements and Onlymeal

[@mg_capoeira_1210]

For how long did you continue to drink 4l of water? Do you still drink that much?

[@mihainecula8021]

Hey, congrats man! Keep it going! I agree 100% with what you're saying too. Before I started working out, I had 0 confidence(talking to women especially) and now I'm actually going on a date with a girl that I've liked for a really long time but I was just afraid to approach.

[@Eagle-Striker]

2x PPL / 7-8days (push, pull, legs, off is optional, push, pull, legs, off) really works great! Training the exercises in high intensity close or to failure also gets my heart rate up (84-91% MaxHR) thus it's giving me combined cardio session everyday without having to do any extra cardio. I also eat better on training days (specific pre-workout meal, specific post-workout meal) thus training days get me eating cleaner food (and high protein) than I normally do on off days. It's a win win.

[@PolyMovt]

Ive been on a push/pull day 3x per week, leg day 2x per week for about a month now, looking to see how much my gains improve

[@wally139]

Good split but your cardio must be shit if you get it so high just from going to failure in the gym or you never ran an all out 5k to know what your max HR is

[@Eagle-Striker]

@@wally139 I just checked my HR log on the polar app. My average HR is 65% but I reach HR 85-90% HR Max peaks during the last reps of bench press, shoulder press and the last reps of certain super sets. You say that is negative? 🤔

[@SonyCamry]

8 days.😊

[@Eagle-Striker]

@@SonyCamry PPL,PPL, Off = 7

[@molaakk]

I've got around 14+ years of training at the age of 28 I can in my humble opinion say that changing training splits on ocassions is really helpful to get that extra boost of motivation. Having the same split might get repetitive and desensitize you to it. All rep ranges, rotate splits and if not then atleast have exercise rotations each month or every 3 months or so.

[@JeremyEthier]

100%!

[@3komma141592653]

Also depends on your life around it. When i have a 11 hour shift sure as hell I won't work out. But other weeks i have 5 days easy 6 hour shift, so i can give it 5 days full body. Be flexible, I think people overcomplicate it for no reason. Consistency is the key anyway.

[@matp1994]

I'm 30 years old, and I train for fun half of my life. In the past, I've done running, cycling, martial arts, and calisthenics. Now, I focus on strength training, like maxing my bench press (180 kg single rep) and deadlifts. Recently, I've also started working on flexibility. I think the best way is to make it fun and keep going. You don't need to be a pro unless you're doing it to make money. In life, there will be more and more responsibilities (kids, work, worries), but the most important thing is that training helps clear your mind.

[@Idk32r]

Hey i have a question for you, If you're doing the 6 day PPL split, how are you going to train your abs?

[@zardfn9903]

i cannot thank you enough for the downloadable workout plans, they look simple and go into depth and just perfect. legend

[@RamothMizpah]

I love videos like these. As an old guy, I would love to see some workout routines that favor a well-aged body. I’ve been in the gym since my 20s and know how to do most of these, but with a bad knee and shoulder, I can’t do them anymore. Would love to see a series on us older guys or guys with damaged joints. You can’t quite do the same anymore. I know there are some KZbin channels out there for us guys, but I think your science-based approach is by far the best! Maybe I’m just biased because I am also a scientist, but I still love quality.

[@wally6193]

most of this is for younger guys like Jeremy, who can recover quickly and guys on steroids, been there tried it all in my younger days, except without drugs.

[@RentalCompanyOne]

Yeah I find it hard to believe that a full body workout 5 days in a row is ideal for most people 40 or above. Seems like I need a rest day every other day at this point in my life.

[@Truther2001]

Try resistance bands. Can start really light just to get that muscle memory going. Jeff has some great videos on using bands or you can check out 'Anabolic Aliens' 5 min resistance band workouts and also 'James Grage' has some great videos on band work.

[@mcnater]

@@RentalCompanyOne exactly right. 44 here and any time I do serious full body it takes 2/3 days for sure to recover fully.

[@askingwhy123]

Yes, over 50... recovery is tough.

[@unjaded2]

2 x full body with weights and 2 x calisthenics week works for me. great info as always. thx for the time and effort

[@FelipeBerio]

Recently transitioned to a 4day upper fullbody upper lower split and it has already become my favorite split to really push that weakly volume without spending so much time training

[@TheMrlittlemack]

What do you do for upper days? I’m gonna start tomorrow, switching from 3 day ppl

[@suniljadhav38]

Would you like share your routine?

[@NagiFletcher]

Thank you @JeremyEthier for the time & research you put in for this content.

[@elijahsoto444]

10 years ago high level scientific information this clear and actionable took years of searching to find.. now Jeremy laid it all out here in 9 minutes... thank you bro.... so huge!

[@brandontheriault1210]

One of the most helpful exercise videos I've ever watched, really appreciate the scientific consideration and personal experimentation! thank you!

[@arcamiloandres]

You're the best bro, the best GYM content creator. Insane Value.

[@JeremyEthier]

Thank you! Means a lot

[@ZinbaAmajoud]

@@JeremyEthier hey bro i've been feeling very low mentally lately because i've been getting mixed responses about workout splits.... it seems like every channel has their own opinion on which split is best and it makes it hard to be consistent with my training. Why is it so confusing?

[@Britalex]

I am coming up to my 1 year out of the gym due to costochondritis.. I'm very sad about it.. Keep smashing it guys.. I'll hope to be back one day

[@rickhammel9541]

can you work legs? I've had open heart surgery, a stroke, battle atrial fibrulation, and now have an aortic aneurysm, and still doing light upper/lower splits.

[@Truther2001]

Try resistance bands at home. Can start really light just to get that muscle memory going. Jeff has some great videos on using bands or you can check out 'Anabolic Aliens' 5 min resistance band workouts and also 'James Grage' has some great videos on band work.

[@Fresh21515484]

How’s your recovery been?

[@stephananstey2522]

Currently on your 4 day upper lower V1 and it’s been fantastic, nice to switch it up and this routine definitely hits!

[@tranmai5876]

Very comprehensive research. Im beginneer and thats what Im looking for. Not much time to spend so 3 days fullbody or 4 days upper lower might be appropriate. Just to write to say thanks, Jeremy. Subscribed !!!

[@Ebenezer563]

you'd be fine with 2x full body a week as a beginner if you're short on time

[@1337Skrjabinn]

@@Ebenezer563 full body must take a lot of time tho, not a lot of people have this much time for working out in a single day

[@Ebenezer563]

@@1337Skrjabinn pretty much everyone can find an hour twice a week.

[@rafthebillionaireboy]

You're so Kind, thumbs up, thanks for sharing the free routines

[@lucasspanhove5492]

Best routine with the least amount of time is 2:30

[@michaels2208]

I remember watching you before a million subscribers. You decibel earned it. I had some mental health stuff but the va for me through that. Now I'm 51 a year post spinal fusion on l4 l5 l5 s1. My old mentality about the gym doesn't work, don't recover like i did. Thanks for the knowledge.

[@mgsturmer]

I've been doing some kind of bro split: (A)push + calf (B)pull (R)Rest (C) shoulders + calf (D) legs (R) Rest Then repeat. With 5 session per week it usually do 5 session per muscle group/month. its working amazingly.

[@slickname]

Thanks for the programs!

[@JeremyEthier]

No prob! Enjoy!

[@feelingthislife]

Comment for the algo. This bro is S tier. Love this video. I do 4 day but you nailed it sometimes I do an extra day because I feel recovered enough.

[@mohammedkhan8084]

Clicked so fast 😮‍💨

[@rickianlive]

same bro

[@A_H_A_lol]

Bro is proud of himself for clicking the video fast 😐

[@Lynix_amv]

Fr fr

[@nathanevans13]

same his videos are so good

[@georginhomos]

I edge to your pfp ngl lowkey

[@Svenie1982]

I have been doing a 5 day/week PPL UL split. And it has been working well so far. Due to time restrictions and some motivation issues I have been thinking about alternating every week, so first week 1: PPL UL and week 2: UL UL. Might give me a little more rest and the chance to have some more variation in excercises. Let's see how it will go. Great video as always Jeremy!

[@parhamantoine]

I do a 5-day PPL MTW Rest Thursday PP FS Rest Sunday...then start with L on Monday and let it rotate...

[@RemiGozard]

same! would love to see it in the video

[@nifreeco]

Same

[@DanklinTheZurtle]

is this better than ppl rest ppl rest for you? if so how come? can you explain why you chose this routine i am thinking im going to do this but would just like some insight on how to structure it, how does it go the 2nd rotation PPL rest PP rest L then what? do you rest after the legs on monday or do you do PPL right after so your hitting legs again with 2 days in between?

[@parhamantoine]

@DanklinTheZurtle The next week would be LPP rest LP rest and you just keep rotating PPL through the cycle...I do because I want Sundays off from the gym and I can make that Wednesday and Thursday a flex day if needed...it works with my work schedule for planning

[@AniketSwami-i5d]

I personally use the 4 day split where i follow - Day 1 - Chest and side delts ( total 2 exercise for chest and 1 for fromt delt and 1 for side delt) Day 2 - Legs Day 3 - rest Day 4 - Back and rear delts ( 3 for back and 1 for rear ) Day 5 - Arms ( 2 for biceps and 2 for triceps ) Day 6 and day 7 - Rest

[@matobi91]

Iv been doing push/pull/legs 3 days as a minimum. Then adding up to 2 full body workouts depending on my work shifts. Some weeks I’ll do 3 some I’ll do 5 workouts

[@ajaydevkj3380]

How many exercises per workout do you do?

[@AlberioOrion]

Thank you for validating my choice to do a 4 day upper lower split. I mean, I wasn't going to change it even if that wasn't the most efficient answer. But the validation is quite nice.

[@charliemarino9813]

Best comparison on splits I’ve seen man, thanks!

[@cellshaded]

This is the most valuable fitness video on KZbin right now! Thanks for all the science research and the time cross-referencing!

[@williammolina9792]

Would love to see a 3 days full body workout.

[@runningawayvagabond5876]

The interwebs are full of such programs. Google is your friend.

[@rahulramsai2782]

Mine is a little different. The whole set is of 5 days. Day 1: chest, triceps Day 2: back, biceps, core Day 3: shoulders, legs Day 4: cardio (cycling or jogging) Day 5: rest Repeat.

[@energy4649]

What about the Arnold split? It is my favourite one at the moment and I would like to know where it stands in the ranking

[@aaaa.7897]

When I first started working out, I went for a 3 day full body split and I gotta say, it did give me good results. After one year, I switched to the bro-split in order to develop my individual muscles better (including my upper chest and rear delt).

[@HobimAkvaryum]

Mo: Push Tu: Pull We: Legs Th: 30 min. run Fr: Full body (each muscle group 1 exercise) What you guys think?

[@oiocha5706]

Are you sure you want to run the day after doing legs?

[@JurgenFlop]

Legs, push, pull run full body would be better

[@Andy-cp4zi]

I’m a girl and honestly ur YT videos have helped me so much 🙏

[@sniperlif3]

Full body is sooo much time to do. Push pull legs works for me because I can't gurantee more than 3 days, and I do not want to drive 30mins to workout on the weekend. This is great info, I wish I could use it but I need to stay with a 2-3 day workout

[@Orteguh]

You can do 3 days with a full body split

[@sniperlif3]

@@Orteguh I can, but sometimes those are 3 days in a row, which doesn't allow for recovery days. Spliting it up allows me to get full strength back to continue progressing, especially if I get 5 days of workouts

[@marcventura8878]

as a data professional always trying to maximize efficiency this was so helpful man good work

[@dascplayer740]

For me, I do the three a week full body workout. I do one exercise per muscle group: chest, shoulder, back, tricep, leg, bicep (in this order) I have a rotation of four different workout days that I’ll go through. I do 3-4 sets per exercise where I’m pushing 8-10 reps a set. On my last set, I push myself to failure (if that exercise allows it. Won’t do it on bench and squats) Then I will do one more set at 50% of the total reps I usually do. While I am not experiencing insane growth, I do see improvement each time I go. A reason I like this style of workout is I am tired after I workout, but I am able to recover great and go again full strength by the next workout. I also suffer with some body conditions that does not allow me to push fully on certain muscle groups if I did bro splits. So anyone who is struggling with the gym or motivation, this workout has helped me a lot

[@voidb0rn211]

Isn't a single leg exercise per day too little volume? Considering there's 4 different muscle groups in the legs to train

[@dascplayer740]

@ For each of my four workout days, I focus on different parts of each muscle group. For instance, back, I have one for my delts, traps, mid. Legs, hamstring, calves, quads, glutes. So I do workout my different muscles of the groups. Now I know they might not get the repetition they need, but I do play sports so my legs get a lot of workout already in sports

[@UpwardSpiralPodcast]

"Wow, this video really opened my eyes to the best and worst workout routines for growth! I appreciate the ranking system, it makes it so much easier to understand what works and what doesn't. Definitely going to adjust my routine after watching this. Thanks for the valuable insights!"

[@Swolidarity]

I think the main issue I have with this list is that it’s true on paper but fatigue and exhaustion should be taken into account. A 3 full body day split is a lot more taxing than a PPL split because you’re working out your entire body each day. You’re going to get exhausted from that and probably lose the ability to push more than you actually can by the end of a full body workout due to exhaustion

[@franzhulk2947]

It is actually not, since the volume does not have to be high. It startet get taxing for me when i went over 4 days a week. Before it was just perfect

[@chrys9256]

That's absolutely not true. Full body doesn't necessarily mean more volume overall, you can simply lower the volume per workout to the point you can adequately recover each time. You can also split your exercises so that you only do one per muscle group each time. For example, you can do benchpress (triceps, chest) in one session and cable flies and triceps extensions the next time or squats one time, and next time do leg extensions/curls.

[@ZyroSugar]

It’s the opposite. Yes a full body session is more fatigue during the session but your body has plenty of recovery days. Training 5-6 days a week gives your body too little time for muscle damage to subside and recover.

[@JeremyEthier]

I wouldn't agree with that. That's where smart programming comes into play. Any of the splits I ranked could be overly fatiguing if you don't program them correctly. When doing the analysis, we used well programmed templates for each routine.

[@qsanchez95]

fr, when i was doing 3 day full body i NEEDED the 2 days of rest a lot of the time or else I wouldn't be recovered enough for my next session

[@jacobshields718]

glad to see the 4day upper lower getting it's flowers. I've been doing 4 day upper lower for about 6 months as it suits my work schedule. Best split i've done in 7 years of training, mostly because it's been the easiest to be consistent with and turn up to while really pushing every exercise. Great results and i'm getting adequate rest so I feel very good with great recovery. I do a hypertrophy upper and a power upper day,

[@arshSmultani]

ive been running full arnold for about 6 months and its been working fine. doing 4 exercises per muscle group with 2 sets till failure day 1- chest and back day 2- shoulders and arms day 3- legs and abs day 4- chest and back day 5- shoulders and arms day 6- legs and abs rest

[@mathewboyd903]

Yeah I was shocked he didn’t mention the Arnold split it’s one of my favourites

[@penguin902]

I started working back out at the end of Sept and its been goin well but ive continued to improve and am now trying to build my final routine to start in 2025. This was perfect timing!

[@diptendusaha4587]

I’m following you since 2020, your Side Delt growth is phenomenal🫡

[@JeremyEthier]

Thanks man. Been working on it!

[@Chernostenmark]

Underrated Split: Arnold Split Monday - Chest/Back Tuesday - Shoulders/Arms Wednesday - Legs Thursday - Rest Friday - Chest/Back Saturday - Shoulders/Arms Sunday - Rest Even though it only has you training legs once a week. You could also make it into a 6x day split if you wanted but I have personally used only one leg day because my legs are a strong point. You could also make it into a condensed 4 day split, it is very flexible.

[@squidjaboy9350]

I was very disappointed that he missed it.

[@realtheodore]

im using this with 6th day for another leg day

[@Lynix_amv]

Worst routine I have ever seen + It is for bodybuilding and Arnold was on steroids bruh so it is completely inappropriate for natural science based lifter

[@giuseppecianci3004]

This is my current split. I simply do it over 5 days alternating the muscle groups. Monday - chest/back, Tuesday - shoulders/arms, Wednesday legs, Thursday - back/chest, Friday arms/shoulders, Monday - legs and start again....

[@Chernostenmark]

@@Lynix_amv You don't have to be on steroids to do this split. It is all about how you split up your volume and frequency. You could even make it into a 4 day split and customize it how you want.

[@bobbymontgomery1895]

Love watching these vids I’m a student in exercise science I’ve tried so many splits I used to be a hater on ppl I went from bro split to full body to upper lower to ppl 6 days a week but when I did fb I did 3 days a week so I’m excited to try 5 days a week w lower volume no matter what the best split is one you will stick to bc I really enjoy ppl 6 days a week bc the first 3 ppl is strength focused while the next 3 are more hypertrophic focused

[@Cheat-A2ADreamlife]

2:16, not him flexing his chest 😂

[@grandelmanriquez1951]

Thank you for this free program Sir! Will certainly try this. From PPL2x per week into 5 days full body. Thank you!

[@Khadak22]

I went back to the bro split after years of high frequency routines (hitting muscle groups 2-3 times a week). My performance improved. I was able to break my deadlift PRs week to week after a long period of stagnation from high frequency training. Going into every workout after a full week of recovery allows be to push harder. Hitting chest 3x a week was really hurting my bench performance.

[@patrickjulius7352]

you do the classic 5 day?

[@Khadak22]

@patrickjulius7352 Day 1 - Chest and Triceps Day 2 - Back and Biceps Day 3 - Quads and Hamstrings Day 4 - Shoulders and Forearms Day 5 - Posterior Chain

[@MohamedKhaled-uw9ik]

Your effort is truly exceptional, man.

[@TadloS4life]

I tried many splits by now and I have to say Upper, lower + arms day is the best for me. It's 5 times a week but can be done 6 times if your recovery on point but I'm doing 5days a weeks for now. Basically you don't do any isolation for arms in upper days and only do them in arms day. As intermediate who's closing to advance level this helped to grow my arms way more than typical tricep/biceps isolation in upper days. mon - Lower, tue - Upper, wen - Arms, thur - Lower, fr - Upper, sat (optional) - arms day. Can add abs to Lower body day too.

[@corenko]

I'm doing something similar. Lower - Upper - rest - Lower - Upper - Arms - rest Sometimes I skip that Arm day on Saturday due to work and personal stuff, but even without that day, 4 day upper lower is goated

[@briansingh1635]

Thank you. You are so Passionate. Love all of this

[@RentalCompanyOne]

I don’t pay attention to the day of the week. I just cycle the following: Upper Rest Lower Rest Basically it’s like having an 8 day week working out every other day.

[@ZyroSugar]

That’s probably the best split you can do. Gives the whole body recovery and still great frequency. Nobodies recovering from training 5-6 days a week.

[@RentalCompanyOne]

@@ZyroSugar exactly. I value rest and recovery and having a day off between intense workouts is important to me. I noticed it also helps avoid injuries. I think people are too focused on having a weekly workout cycle, but the 7 day week is just a social construct. There’s no reason that you can’t do a cycle that’s less or more than 7 days if it helps better meet your goals.

[@ezrakim1323]

Time is just an illusion

[@nathantarr7308]

I have a 4 day split. Pull, push, legs, rest and repeat.

[@reptiliangaming1279]

I don’t like to fit it within the week either. “Pull, Push, Legs, Arms, Rest” has always been my go to

[@noahguttormsen]

Tysm bro!❤️ Really great video🔥🙏

[@andrewglazier8940]

I do the following four day split, and it works great for me. Legs Chest/Back Arms/Shoulders Chest/Back

[@bonquva]

same, i find it difficult to put a spot for abs tho... also how many tri and bic exercises u do per session arm day?

[@andrewglazier8940]

@bonquva I do Eight sets for each. They are already hit on the chest/back days.

[@hamburgerzzzzz]

@@bonquva I just do a seven minute ab routine at the end of every workout or before bed four to five times per week and it works wonders for me

[@mikesalone2761]

I love this video. Everything about it. Probably my new favorite on the channel. Well done J!

[@vidhubhardwaj9672]

THE RULE IS SIMPLE- CONSISTENCY !!! Nothing beats Consistency I can't emphasis on this more. Do whatever split you want consistently and change it after 6 months, but Keep doing it. Don't stop on low days, when feeling sad. That's the simplest and yet THE hardest part.

[@Ratchetti]

Yes, many people worry too much about splits, I was super satisfied training 3 times a week, doing push, pull, legs. Short and fun sessions, I recovered perfectly, got great weekly progress and loved it. It has been the most consistent split I have done by far, never felt I got bored and always loved going to the gym. Now I try to optimise my training, by doing upper/lower twice a week BUT my recovery has been pretty bad so far

[@IntenseHappiness]

so change your split every 6 months?

[@Ratchetti]

@@IntenseHappiness If you are happy with your progress there's no real reason to change anything, but 6 months sounds reasonable as a general rule

[@DHILL82]

Yesssssss. Too much info out there. These days. People chop and change Stick to a plan and be CONSISTENT

[@wardosravin]

Yeah I prefer 3 day week training so I have more time for other stuff. And for me push/pull/legs has been great -particularly as im 35 now.

[@allenGee1k97]

I've been following the 5-day full body split for years and it really feel damm good. Feeling all the pumps you've trained throughout the day. Just be smart in choosing certain exercises in training a specific body part each day to avoid overtraining a muscle. I do also switch on a 5-day upper-lower split (3day upper/2day lower) when I want to focus on strength or volume.

[@filipecroaro]

I do Chest/Back/Side Delts on Mon/Wed/Fri; Arms (incl. forearms) on Tue/Thu; Legs every day. That would count as Chest/Back 3x and Arms (incl. indirect work) 5x per week.

[@nguyenlang3727]

you must be on some chemicals or just playing in the gym, otherwise, your muscles can't even heal sufficient in that short time when training to failure :D

[@aman.deep1515]

Love you sir. I follow all your guide. Thankyou for helping us❤❤❤

[@DualTV92]

Thanks for this awesome video, I do the 3 day a week full body, I feel like it's a good balance plus I don't need to be at the gym 24/7

[@catrap5287]

who watching in 2024

[@gogfarmabhi3151]

😂😂😂

[@andrewd5135]

What year is it?

[@leootaku8560]

2011​@@andrewd5135

[@Suavesito]

🤣

[@aurimasbucys1830]

im watchin in 2025

[@Dileepkumart-t6i]

Interesting to see how different splits can impact muscle growth. I might try the upper/lower split now.

[@Thund3rDaddy]

I’ve been doing the 6day Push/Pull/Legs since mid 2019 and I can’t even begin to explain how well it works.

[@wavemanj14]

i don’t understand the upper lower thing. your pushing and pulling muscles are big muscle groups and to train then on the same day feels like your limiting something

[@grzegorzstypik7024]

​​@@wavemanj14 you can train different modalities, as push strength (low volume, high intensity) along with the pull hypertrophy (high volume, low intensity). Allows you to squeeze more work without overtraining urself

[@bigkklkk777]

@@wavemanj14 Just lower the volume, and keep the intensity high. you can get crazy gains from that.

[@wavemanj14]

@@bigkklkk777 you cant tho, if i normally do 20 sets on my pushdays that means i would be doing 40 sets on my upper body day which you know...

[@bigkklkk777]

@@wavemanj14 so.. you could just lower the volume of all your exercises, and even reduce the number of them, but still keep working all of the upper muscles and your portions.

[@visualsbyjasper]

Been doing the 5 days full body high frequency split for 5 years and it's been a blessing

[@FRHYKDd]

Every and any spilt is 100% depending on your lifestyle. Work. Stress. Kids. Life. Ya sure on paper 5 days at full-body is again on paper the most beneficial. But life can throw a wrench in that logic real fast

[@aj_bean_gaming]

10 years of training with 6 day bro split. I havent seen any improvements lately, like the last 3 years, i thought i was overworking. So I went for push pull legs every 10 days, cause why not. Suprisingly it worked pretty fine, i gained muscle and im significantly more stronger. In 8 months i can bench 30 more kg and squat 40 more kg. Other then these i improved in every way. I will stay on this path until i see improvements.

[@gavinkalaher7314]

Thanks, Jeremy. I downloaded the 4-day Upper/Lower routine. Generally looking good, although I swapped a few exercises out. *Criticisms:* zero tricep exercises. Only one bicep exercise over the 4 days. I've added two tricep exercises to the program and one additional bicep exercise.

[@suniljadhav38]

Did you notice - there is no shoulder press in 4 days split?

[@gavinkalaher7314]

@suniljadhav38 not true. Upper Body 2 Workout (page 20): Standing Barbell Overhead Press

[@suniljadhav38]

@@gavinkalaher7314 so we are having different pdf. It's not there for me.

[@brownlion09]

Thanks Jeremy for sharing your Workout Routine.

[@tdffrhtdffrh]

I do 1 - Push 2 - Pull 3 - Legs 4 - Rest 5 - Full Body 6 - Rest 7 - Rest

[@FaqndoX]

Hey, nunca lo había pensado. Se obtiene frecuencia 2 en un tiempo mas acotado que el tradicional

[@thydog]

then you would have different recovery time when you do your full body because you are hitting legs after 1 day rest and chest/shoulder/tri after 3 day rest, and your next leg workout have you rest 4 days, not optimal for muscle growth and sustainability unless you enjoy training that way or you adjust your volume for eg. on full body day you do way more leg volume because you got 4 days rest, medium push volume and more pull volume and on push day you do more push volume than you did on full body day because you get 3 days rests and on pull day lesser pull volume than you did on full body day because you get 2 days rest only

[@Rajjjjjjjjjjjjjjjjj.jjj23]

​@@thydog I do full body for 6 days

[@dianajunecabonilas1160]

I do the same.💪🏽

[@Παρασκευαςκωστοπουλος]

Jeremy thx for everything thank to your videos i am progressing time by time and achiving goals

[@julesbalb3933]

5 day full body was the highest rated but due to time constraints and practically, the winner in the video is the 4 day upper / lower split

[@MrGuelot]

Lower; Chest, bíceps and back, cardio e abs Shoulders, tríceps, chest, leg extension Back, rear shoulders, leg curl cardio e abs Rest

[@ArienvanRijswijck]

Atm I feel less like training , so I made a full-body , upper , lower split. ( 3 day's ) it's doing the job for now. 👌 I can always go back to upper lower split the month after so.

[@ralphstansal4371]

You're a G.... Your videos have made me more confident.

[@GymAndSun]

We’ve got questions and Jeremy is here to help, with science

[@edik-cz]

Theres no google. What a>m0r0n u r.

[@DigiDriftZone]

I really enjoy alternating between 6 day PPL, upper/lower split PPL and BRO. BRO really allows you to attack the muscle to a point where a few days just isn't enough for recovery, I agree it's not the most efficient as the primary split, but throwing it in there for say 1 month every 3-4 months I find is game changing.

[@XIXĀXX7]

8:20 The business

[@nidas47]

47yo, I do Chest/back/side delts, Legs/rear delts, Arms/side delts consecutive days then one rest day and at it again, which makes it a 5-6 day split that allows for a lot of volume and time efficiency due to superseting. So each workout is 45-50 minutes, 16-20 sets per workout.

[@heheheha9094]

whos watching in 2025?

[@AliBayram87]

Me, from the future

[@anandraj678]

badi maar khaebe

[@Unyielding_Me]

I can't believe it that the 6 day push pull legs is in top 2, I never saw that workout split in any video or website I just invented that for myself and I didn't even know it exist 😂 I'm very happy right now that my workout plan is in 2nd place

[@rayansimaan856]

Yeah but the downside is it takes a lot of time I do push with legs and then pull with legs basically the same but takes less time

[@SonnyBCreative]

ive currently been doing a 4-day full bofy push pull (legs split by push and pull as well ) it goes well with a busy schedule. Lets get hit daily. ill try the 4 day upper lower soon

[@XIXĀXX7]

7:10 who elses on this

[@in_the_dark]

Mon, Wed, Fri - squat, bench press, bent-over row; Tue, Thu, Sat - deadlift, standing or seated press, pull-ups; 1-3 sets of each exercise.

[@donald626]

Is this for bodybuilding or powerlifting

[@saafl9682]

whos watching in 2023!

[@TheRealCARCHARO]

Huh

[@C5Z06CarGuy]

Me and my workout partner are having great success with a M-F 5 day split. It's basically a 6 day Push-Pull-Leg split with the last leg day taken off. So Push, Pull, Legs, Push, Pull.

[@Pneuhmonia]

Its not 2025 😭😭😭

[@boxdenfresh]

That’s a KZbinr trick. Any video they put out at the end of a year has the next year so it shows up in search results first.

[@Pneuhmonia]

@boxdenfresh damn its not even December

[@Fourty_Seven_USA]

Math is hard😂

[@mangoflip88]

Genius

[@daeviontaylor]

Its called planting seeds

[@frankmgallo]

Great info and to change u to keep me motivated. Thanks bro

[@MG_Investing]

I train full body 3x/week and bench more than 99% of people doing splits because they can’t stay consistent. Theory vs. real life

[@lightningpower927]

I love the idea of the Upper/Lower/Push/Pull/Legs split and the Upper/Lower split. I am currently on a simple 3-day P/P/L split which is effective for someone like me who can't really get more than that into my weekly routine due to work and study and sports. Can you do a video on the best workouts (exercises, sets, reps) that would make up an Upper/Lower/Push/Pull/Legs workout regimen and maybe do a video on an updated Upper/Lower split?

[@adriano1971]

Week 1 push pull rest push pull Week 2 legs push rest pull legs You’re welcome

[@AS-pug]

All this is good and interesting however don’t let it overwhelm you, trial and error for yourself and most importantly, stay consistent!! That’s absolute key.

[@Roland-Roy]

I work 12 13 hours a day how do you imagine I can go full body after that ? These studies are made on non working people for sure !

[@sjefdesantos491]

Most people dont work 13 hours a day

[@myfakinusername]

Dude you're an exception not the rule

[@Anthony-t5p]

Upper/lower body is you’re only type of work with at 1 hour at the gym. It’s what helped me get into shape and start on a small scale

[@full-timepog6844]

Adjust for the time you do have 😮

[@JeremyEthier]

You can adjust any of the routines based on what suits you. You also don't "have" to do a full body routine. You'd be surprised with how little you need to do in the gym to still make progress. So pick any of the splits that you could realistically stick to and just do what you can within each workout. Don't need to chase "optimal" if it doesn't suit your lifestyle.

[@alanmckie653]

Always great content with great explanations👏

[@JeremyEthier]

Thank you!

[@savanthsajil7857]

My split Monday chest shoulder Tuesday arm day Wednesday back shoulder Thursday legs Friday shoulder biceps Saturday chest back

[@xxxkris44]

Bro split for the win:)

[@Entotrefire1234]

Good job !! 🎉 thanks for sharing the free program

[@non_ifbb_bro]

Guys, just workout. Muscle tension til almost or failure. That’s it. This is getting oversaturated.

[@non_ifbb_bro]

I’m not saying this is wrong. All I’m saying is gains come with time and consistency. Eat your proteins and train hard. Just go to the gym. You’ll see improvements along the way. It’s the journey not the end.

[@daemoneko]

I agree with what you're saying, as a general principle But this video is just trying to min-max hypertrophy min-maxing might feel too much, but it's only applicable after reaching a certain skill level first For beginners, simplicity is key like your comment

[@ThatGuy-sc5rx]

​@@daemonekoyeah that makes sense. Personally im not a beginner but i just prefer efficiency and less burden of so much elaborate work out plans. Working outs a means to an end for me and i dont want to spend too many hours every week worrying about tracking calories and overly elaborate plans to follow. I do compound exercises with weights that feel heavy until failure and when it becomes to light i increase the weight. Works well for me. Am i maximizing my potential ? No but im alright with that.

[@nikobauske8985]

What about Upper, Lower, Upper, Lower, Arms &Shoulders split. It‘s a 5 day split, trains every muscle group 2-3 times a week. (Upper Days have higher emphasis on chest and back, that is why the arm & shoulders day is included) Best split there is, in my opinion