The Best Workout Split for MAXIMUM Muscle Gains

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  • Published on:  Sunday, November 11, 2018
  • Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video. Find out the best workout split for building maximum muscle gains and overall performance. There is a key message that you will not want to miss when it comes to answering this question truthfully and without relying on simple studies to do so.

    When we talk about workout splits we are referring to the way that you break up your training over a period of time. Generally, this is the amount of workouts that it takes to complete one cycle of training and that ensures that you are hitting all of the areas you are attempting to target in your workouts. One of the most popular ways to split up workouts right now is actually one of the oldest in the books, and that is total body training.

    This refers to performing three total body workouts per week, generally on a Monday, Wednesday and a Friday with the remainder of the days either being reserved for conditioning or rest. The benefits to this type of training are the higher focus on compound lifts that are designed to hit maximum muscle in each lift as well as the increased time for recovery.

    Additionally, as science would indicate, hitting a muscle (even with a lower daily volume) more frequently in a training cycle is one of the most effective ways to make it grow. This would mean that if you were once following a more traditional bro split where you trained say chest just once per week with twelve to sixteen sets you would now be doing it as four to five sets per day over the three days in the week.

    The restimulation of the chest every 48 hours is sufficient to increase muscle protein synthesis without waiting too long to hit the muscle again (as would happen with a bro split - or at least a poorly planned one). Does that mean that bro splits don’t work? Not at all. In fact, this is one of those instances of throwing the baby out with the bath water. Nobody could argue that the single muscle group per day routine has been effective for some. Maybe not as much as total body training, but there are many instances of it working well, and quite well to be exact.

    How can that be? How can something that is somehow proven by science to be inferior actually produce results that in some cases are superior? That is because the real best way to split your workout for maximum gains is to switch what you are doing when you can honestly answer that you have stopped making gains in either strength, size or both. Just because something is supposed to be the best doesn’t mean that it is best for you at this time. Changing your split may reveal to you that certain muscle groups of yours are more responsive on a different training cycle.

    The best you could do at that point is take the observations that you have made and use them to adapt your workout plan to idealize the volume and frequency that your body responds to the best. This video is meant to open your eyes to that possibility. If you are looking to change your current workout split and want to be sure you are putting the latest science into your workouts to make sure you get it right, head to the link below to pick the program best suited to your goals.

    For more videos on how to split up your workouts and the best workout splits for strength and muscle size, be sure to subscribe to the link below.

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    ATHLEAN-X™  11 months ago +301

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  • Mr X
    Mr X  8 hours ago

    5:55 - So, arms before you go out and legs on the way home, Saturday morning! Got it.

  • David O'Connor
    David O'Connor  8 hours ago


  • David O'Connor
    David O'Connor  8 hours ago

    I can't get no sleep

  • RedSnow
    RedSnow  21 hours ago

    upper body, lower body split.
    2 days on 1 day rest :)

    Rinse repeat.
    That is what I do rn

  • Ben Matheson
    Ben Matheson  23 hours ago

    8:20 has a pop at Jeremy either lol

  • rahul raina
    rahul raina  yesterday

    I am 68 years old (83 Kgs) and I do full body workout 3 Times a week and Abdomens only (and any spill over) twice a week (Saturday and Sunday Rest)and I have gained a lot. The only difference is I change my exercises for each body part eg Barbell bench (I am now benching 90 Kgs) one day and Dumbell bench next time and so on and its working great for me.

  • Alan Parson
    Alan Parson  yesterday

    Recommended Workout Split for Women:
    Monday: Booty
    Tuesday: Booty
    Wednesday: Booty
    Thursday: Booty
    Friday: Rocking Everywhere
    Saturday: Booty
    Sunday: Booty

  • KMAN Mobile
    KMAN Mobile  yesterday

    Man Jeff you are right there. It’s good to see good trainers like you. You got the thought process correct. Keeps the body going while giving the antagonist muscle group rest. But just give some background, will give you more credibility. Don’t sound like a trainer, sound like a master in the firld

  • Turbo Tyler
    Turbo Tyler  yesterday

    Basically change the split when you hit a plateau.

    When I started my weight gain/muscle mass journey I was doing Full Body 4 days a week.

  • The Doctor Workout

    Great video Jeff, but does anyone else agree he gives to much detail and over complicates even simple topics?

  • rickw28
    rickw28  2 days ago

    Ive got 3 different programs that i like that are all moderately different. Every 6 weeks i rotate. Seems to be working well so far lol.

  • Simran Virk
    Simran Virk  2 days ago

    i do upper power and hyper two days. lower power and hyper two days.

  • santhosh v
    santhosh v  3 days ago

    Try doing this .....

    SETHU RAJ R  3 days ago +1

    Hey Jeff... I have a query.
    The split that I am following now is
    Mon : Chest & Triceps
    Tue : Back & biceps
    Wed : Shoulder & Triceps
    Thursday : Legs
    Friday : Back & biceps
    Sat : Chest & Triceps
    Except for the leg on all the other days I do 4 exercises for each parts with 3 sets in each exercise. In a day I'll be doing like 24 working sets and sometimes I incorporate drop and supersets also.
    Is this way more for a single workout? Should I reduce the no of working sets? Should I alter the workout split? Please do reply

  • Kev Kelios
    Kev Kelios  3 days ago

    Man you're a genius.

  • Robinson Morales
    Robinson Morales  4 days ago

    I just do one day upper body and the next day lower body and have been doing that for half a year now . what do you guys think of that?

  • ryosukemma
    ryosukemma  4 days ago +2

    What about:
    Day 1: shoulder/triceps
    Day 2: back/trap
    Day 3: rest
    Day 4: chest/biceps
    Day 5: legs
    Day 6: rest
    Day 7: rest

  • Zach ELMS
    Zach ELMS  4 days ago

    very helpful

  • Nephastus ROFLmancer

    Great stuff! This is just what I was looking for, thank you.