I’ve spent a lot of time in the past talking about workout frequency.
Most of that time has been from the perspective of how often to train each body part per week. You know, comparing the pros and cons of training everything once per week, twice per week and three times per week, as these are the most commonly used training frequencies.
And the conclusion that I (and countless others) have come to is that – based on an equal combination of scientific and anecdotal evidence – training everything three times per week is usually most effective for beginners, and twice per week is usually most effective for everyone else (intermediates and advanced).
Once per week, while certainly not ineffective, tends to be least effective (although it is perfectly sufficient for maintenance).
With this in mind, the ideal training split choice for beginners is pretty obvious: the 3 day full body split. You know, the split my beginner routine and every other intelligent beginner routine uses.
But what about the “twice per week” frequency that intermediate and advanced trainees should be using? There are a ton of different split options for making that frequency work.
There’s upper/lower, push/pull/legs, push/pull and plenty more. And then slightly different variations of each. And sometimes even variations of the variations. My book (Superior Muscle Growth) contains a workout program for damn near all of them.
But, I’m not really interested in that today.
3, 4 or 5 Workouts Per Week?
You see, rather than comparing the structure of the splits themselves and the manner in which body parts are grouped together (a fun topic for another article), I want to look specifically at the number of workouts each split involves over the course of the week.
For example, the always popular upper/lower split has a version that involves 3 workouts per week and a version that involves 4 workouts per week. The rotating version of push/pull/legs involves 4-5 workouts per week.
In these examples (and a dozen others using other splits), that same ideal training frequency of (about) twice per week will still be reached just fine. However, depending on which split you choose, there will be 3, 4 or 5 total workouts being used throughout the week to make it happen.
And so an obvious question emerges: which is the best for you?
If the same frequency is being met in the end, does it really even matter how many weight training workouts you use to get you there? And if so, how do you determine which is most ideal for you?
To answer these types of questions, there are 3 factors that need to be taken into account. They are:
- Your personal schedule.
- Your recovery capabilities (and the various factors this encompasses).
- Your needs.
Let’s take a look at each…
Factor #1: Your Personal Schedule
The first factor worth taking into consideration is your personal schedule. And it really all comes down to basic common sense.
You know… just like most things do. (True story: one day I plan to write a diet/fitness book called “Basic Common Sense.” Seriously.)
If you can only fit in 3 workouts per week, and attempting to somehow do more than that (e.g. 4 or 5 workouts per week) is going to become unsustainable from a scheduling standpoint – which will then lead to you missing workouts or maybe even eventually stop lifting altogether due to the inconvenience of trying to fit in more workouts than your schedule allows for – then the decision is simple: a 3 day workout split is what will be best for you.
If, however, you have a schedule that is flexible enough to allow for 3, 4 or even 5 workouts per week, then it’s going to be the other factors that will help you make this decision. Starting with…
Factor #2: Your Recovery Capabilities
The next factor that needs to be taken into account is individual recovery capabilities. As in, how does your body respond to the stress of training? Or really, what is the amount of training you can do each week that will maximize your body’s potential for progress without crossing the line of what your body is capable of recovering from.
Because that line… THAT’S the sweet spot. That’s when you’re providing the full training stimulus your body can optimally recover from. Nothing more, nothing less. That’s when your best results will come.
The only problem is, that line is not universally consistent. It can and will vary quite a bit from one person to the next based on a handful of factors specific to us.
What factors, you ask? These…
Factor #2a: Your Age
The younger you are, the better your recovery, performance, work capacity and damn near everything else of a physical nature will be. Shocking, I know. So it’s pretty safe to say that the average 18 year old will be capable of different things than the average 48 year old.
In the context of this article, that means someone younger is more likely to be capable of doing well with more training days per week (e.g. a 4 or even 5 day split) than someone older (who is more likely to do better with fewer training days per week).
There are exception to this, of course. And these exceptions will all stem from the other factors I’m about to cover. But, generally speaking, my default recommendation for men and women over the age of 40 is to stick with a 3 day split.
If you’re under 40 (or just one of the exceptions to this default recommendation), then it’s going to be the other factors that will help you make your decision.
Factor #2b: Your Genetics
The better your genetics are, the better your recovery, performance, work capacity and damn near everything else of a physical nature will be.
Go ahead… I’ll give you a minute to recuperate from the shock you must be in after hearing something so mind-blowingly unexpected.
But, yeah. If your genetics are above-average, you’ll typically do just fine (possibly even better) with more weight training days per week. If your genetics are below-average, you won’t.
And this is a factor that can override the age factor we just talked about. It’s how there are 50 year olds who are doing well with 4-5 weight training workouts per week, while some people in their teens or early 20’s can’t progress for crap with anything more than a 3 day split.
Behold the power of genetics.
So if you find that you fit into the below-average genetic category in terms of the amount of training your body can handle AND progress optimally with, then my default recommendation is to stick with a 3 day split.
If you have average or above-average genetics, then it’s going to be the others factors that help you make your decision.
Factor #2c: Your Lifestyle
Age and genetics are probably the factors playing the largest role in your recovery capabilities, but they aren’t the only factors. Another big one is your lifestyle.
This includes stuff like…
- Sleep/sleep quality.
- Stress levels.
- Diet quality.
The better all of these things are (sufficient sleep, low stress, sufficient diet), the better your recovery, performance, work capacity and damn near everything else of a physical nature will be.
You can insert your own hilariously sarcastic comment here regarding the obviousness of this statement.
And just like before, these are factors that can override other factors. So someone young or someone with good genetics who may otherwise be capable of doing well with more workouts per week can very easily find themselves doing poorly solely as a result of not sleeping enough, being overly stressed, or having a shitty diet. #oxfordcomma
This can sometimes work in reverse, too. Someone older or with worse genetics may find themselves capable of more training per week than they assumed they could handle for no reason other than that they’re taking good care of these lifestyle factors.
Since these factors are changeable, I don’t really have a recommendation to go with them. Well, except for the basic common sense one: sleep enough, minimize stress and make sure your diet supports your goals.
Factor #2d: Your Non-Weight Training Activity
Next up we have the other physical activity in your life besides weight training.
This could mean everything from cardio and metabolic work, to some form of sport-specific training, to whatever hobbies you happen to have that involve significant physical activity.
In addition, your job fits into this category as well. So whereas one person might sit at a desk in front of a computer all day, another could be a construction worker or furniture mover.
Since the human body can only handle so much physical activity within a given period of time before it crosses that “line” I mentioned earlier, the more of this type of stuff you have in your life, the more potential there is for that line to be crossed.
And – bonus fact – this is another one of those factors that can override some of the others.
So what does that mean for you? Well, if you’re a construction worker who is training for a marathon on the side and doing MMA work a few nights a week while throwing in some HIIT on the days you don’t go rock climbing, you may want to consider a 3 day split.
Yes, that was a highly exaggerated example. But it was more fun than saying “just use your basic common sense.” Which of course is what the real answer is.
If you don’t have much activity like this in your life, or maybe not even any at all, it will be the other factors that help you make your decision.
Factor #3: Your Needs
And last but not least, we have the individual needs of the person. Let me give you an example from my own experience…
In 2012, I was dealing with an elbow injury. And I found that limiting the amount of stress being placed on my elbow (as well as my forearm/grip) was extremely beneficial for recovering from this injury. So, for most of that entire year, I switched from the 4 day split I was using at the time to a 3 day split to allow myself to have one less day per week where I’d be putting significant stress on my elbow.
This also allowed me to have at least one rest day between each of the 3 workouts, which is another thing I found beneficial for this injury.
For my specific needs at that specific time, this was what I needed to do and all other factors mentioned in this article automatically became secondary to it.
So what do I recommend? Unfortunately, due to my lack of individual-need-sensing-mind-reading powers (don’t worry, I’m working on it), it’s impossible for me to give any kind of concrete advice beyond [cue the trumpets!!] Basic. Common. Sense.
And that is, if there is some specific need you have right now that warrants adjusting your total number of weight training workouts per week to something different than it currently is or may otherwise ideally be… do it.
Summing It Up
Let me make this really easy…
- Can you only train 3 days per week? Use a 3 day split.
- Are you over 40 with average (or below-average) genetics? Use a 3 day split.
- Are you someone at any age with below-average genetics in terms of your recovery capabilities and work capacity? Use a 3 day split.
- Are you someone who has a very significant amount of intense non-weight training activity in their life? Use a 3 day split.
- Are you an average person with average genetics under 40 whose schedule can accommodate a 4 day split? Use a 4 day split.
- Are you a person who is younger and/or with above-average genetics? Use a 4 day split and feel free to experiment with a 5 day split.
- Are you someone with some individual need that requires a specific split to suit that need? Do that.
What If I’m Not Sure What To Do?
I’ll make this really easy, too.
Pick something (e.g. a 4 day split), give it time, and see how things go.
Then, try something else (e.g. a 3 day split), give it time, and see how that goes.
After that, maybe try something else (e.g. a 5 day split), give that time, and see how it goes.
Be sure to pay attention and monitor progress throughout all of this self experimentation.
From there, use your (say it with me…) basic common sense to determine what was best for you.
And then… you know… keep doing that.
73 thoughts on “3 Day Split vs 4 Day Split vs 5 Day Split: Which Type Of Workout Routine Is Best?”
Good stuff. I’m sticking to the 3 day split since when I changed to a 4 day split I injured my shoulder, so guess it is a sign I should stick to 3 days split.
Stress level, definitely high since have 3 young children, so yeah guess 3 days split works best for me.
Yup, sounds about right.
Could I do the beginner routine with the two day split (i.e. workout A on monday and B on Thursday)? Would it work?
Yes, and yes. Though it will not be as effective as the intended 3 day version.
Jay! I was wonderin’ where you “wa at”, Boy! It’s good to hear from you again! Great Article my friend and of course intelligently written, with a nice touch of ‘common sense’. I started off doing a 4 Day Split (i.e, Upper Body/Lower Body) last year but, could not handle the stress. Then as I got stronger and my body made the necessary adjustments, I am now working a 4 Day Split with no recovery issues whatsoever. However, I do believe that I do possess ‘above average’ genetics as I am a 52 year old woman and freakishly strong! It’s been that way all my life (got some great parents who also were lifters…). I cannot say enough ‘good stuff’ about your diet advice which has put my physique ‘OVER THE TOP’. Oh my goodness……When people see me and how ‘cut’ I’ve gotten (yup, it’s all about dat caloric deficit), along with the muscle I’ve put on (yup, I managed to do it in a DEFICIT!!), I’m lookin’ all ‘wol-va-reen’ but, the only thing I’m on the hunt for is MORE MUSCLE!!! Thank you Jay for all your incredibly common sense and EFFECTIVE Muscle Building/Nutrition Advice!! Gotta hit DEM LEGS TODAY!!!!
Ha, you’re welcome May. Thanks for awesome feedback as usual. And yup, I’d definitely put you in the ‘above-average genetics’ category.
I’m 72 and in very good shape. I love your 4 day split routine. Works very well for me. Keep the good stuff coming , I love your web site lots o good stuff
Great article Jay! but it’s something i already know from reading the bible “The ultimate weight training workout routine” lol. Isn’t that where this stuff is coming from ????
Technically every article I write is coming from my head, so the ‘source’ is always the same. But sure, there is overlap between this topic and the stuff in the guide. But I’ve still gotten asked this type of question plenty of times from different perspectives (e.g. “I want to build muscle but don’t know if I should use a 3 or 4 day split”) and wanted to answer it a bit more directly.
The 3 day split is working for me. I still use the beginner workout. I’m one that “enjoys” working out. So, I like to get it done as quickly and efficiently as possible. 45 min 3x week is about my limit. After 3 months I’m still sneaking up on the maximum working weights, as I attempt to avoid any injuries. I’m not sure I will ever lift so heavy as to only get 6 reps. My knees, shoulders, elbows are not the best. Thank you for suggesting a workout that I’ve been able to stick with and doesn’t cripple me.
Glad to hear it dude. Not crippling people is certainly one of my primarily goals. Top 5 for sure.
It’s so nice to see someone actually mentioning age! While I applaud those like Frank and May who got above-average genetics (envy…), I most certainly did NOT. Which means that, at about 40, a 3 day split is just enough to keep me progressing instead of straining something. (Well, that and a fourth day allocated to *just* myofascial release.)
Yup, you are a good real world example of why (#basiccommonsense) you gotta experiment a bit until you find what suits your body and your needs, and then do that.
I’m 52 and I currently use the push/pull/legs split routine and love it. I have had recent lumbar issues and need to remove Romanian Deadlifts from my leg routine. My leg routine is as follows. Squats (4 sets), Romanian Deadlifts (4 sets), Leg Press (2 sets) Leg Curls (2 sets) and Calfs (5 sets). What adjustments should I make to remove Romanian Deadlifts and still get even muscle growth on Leg day?
That depends on what you are capable of doing in place of RDLs, because the best replacements for deadlifts are typically other deadlifts and exercises that mimic a similar movement pattern (which can be similarly problematic). For example, hyperextensions are good (the way it’s shown here: https://www.youtube.com/watch?v=OOz1M8xcq2E), as are cable pull-throughs (http://www.youtube.com/watch?v=A32WSOB-6Gw).
Right now I’m using your muscle building program split(upper-lower body) and it works really good.
But,right now I wanna lose fat without losing muscles so I can go back to bulking and at the moment I think I’m on the good way.I kept my streght on all exercises and my abs are starting to show up.
I modified your 4 day schedule upper-lower and I do 2 sets of each exercise at the amount of reps shown there. Is it good like that?
And one more question: do you think I should keep losing fat or go back to building muscle mass? I’ve read your article but I still don’t know what I should really do. I feel like losing some weight and keeping my strength is gonna be better when I’m gonna go back to building mass,but some people say the opposite.
Thanks in advice for the help mate, I always read your articles carefully and get a good mood.
Assuming you’re a guy, you shouldn’t go back to bulking until you get to 10-12% body fat.
As for your adjustment, it looks good to me.
If men and women should build muscle the same way, why should male or female determine when to bulk or not bulk? Is it related to body fat percentage differences or muscle building differences?
Yup, it’s still a matter of body fat percentage in both cases. Read this one.
Hi Jay, just want to thank you, i’m 62yo, on a Keto Diet in Surplus, these are my 12 months progress photos after using the Juggernaught program you recommended in one of your articles. Feel guilty that I’m not using one of your paid programs as i’ve gained so much knowledge from your website. Use older dudes feel very much at home here and appreciate the no BS approach.
Damn, that’s impressive.
Although I’m not sure what program you’re referring to… I don’t think I’ve ever publicly recommended what you mentioned.
Hey Jay, you’re right the program was recommended from elsewhere, but i info on the lifts and technique was from your site. The program i referred to is very similar to 531, just a different progression and phases.
Your bench press info has saved my shoulders, i WO at home so none to correct bad tech. I was flaring elbows too much on both bench and Dips, impinging all the time.
Very glad to hear it!
I am using your 2 day full body routine and I like it a lot, even if I have to be in the gym for almost 3 hours (warm up and streching included)
Is it okay, if sometimes I have to wait 5 days until the next workout because I just can’t get to the gym any sooner?
Like this week I train on MONDAY and SATURDAY or SUNDAY…. Next week I will work out on TUESDAY and FRIDAY…. And the week after MONDAY and SATURDAY again.
What do you think?
Yup, if that is what your schedule requires, it will still get the job done.
Thanks for another precise, brief and useful article.
I am on a 3 day split(ABA BAB), 36years with average/below genetics and on a calorie maintenance, having appx 20% body fat. I have gained muscles in the past 3 months but haven’t lost any fat. Planning to be on deficit to lose fats from glutes.
I am struggling to progress overload. I am stuck at 40kgs of squats and bench press. Similar is the case for shoulder press and lat pull downs.
Wondering if adding more work days or 2 day split will help.
I’m similar programme to yourself since last October – 3 day split. I started at about 22% bf went down to about 10% over course of 3 -4 months by training deficit then started building on surplus since. Now about 15% bf. Anyway my advice would be to train 20% deficit of maintenance but don’t expect much progressive overload while in deficit. At 20% bf you are not going to be able to gain muscle efficiently without also gaining significant fat. You should first reduce body fat to 8-12 % by training deficit. Then train surplus and you will see more progressive overload take place as you will be feeding correctly to make that happen. You will also be building muscle more efficiently. Buy Jays book it explains all the fundamentals of training and eating correctly.
agreed ! Jay is a life saver for us noobs; who got nowhere else to go… i started training in a deficit 4 months back from 20% bf at 88.8 kgs… now I’m down at 15.5 at 77.7 kgs..
planning to go down till 12-13% after which it’s bulking time..
Glad to hear it dude! Congrats on the progress.
I must say, while I get an insane amount of compliments and feedback on my articles, you may very well be the first person to ever mention the word “brief” when describing them.
As for your question… nope. If you’re going into a deficit, the last thing you want to do is add MORE weight training workouts. Also keep in mind that during this time, progression is going to slow down and in many cases stop completely. This is normal. Details here.
Ha! I knew there was a reason I’ve been sticking with my 3 day split for the past 4 years averaging 46-60min per training and that reason is, you guessed it, Common Sense! It just felt right. I am in the above 40 group, I have a busy lifestyle which sometimes cripples my gym timetable and a few injuries from my basketball days. So a 3 day weight training is what I will stick to. When possible I am injecting into that some cardio in the off days, mostly running. It does carry a payload on how much I can peak with weights I am lifting but I am happy with overall fitness it brings. Wintertime is mostly when I will push for the higher weights although I remain moderate with reps on higher weights not less than 8, I am too attached to my joints – see what I did there? :)).
I most certainly do. 🙂
Jay, I’m 49, so you’re saying 3 times a week. But what if I had above average genetics?
I was thinking of switching to a 4 day split: chest/triceps/shoulders vs back/biceps/legs twice a week.
However, I’ll probably stick with all-body workout. I seem to have reached a plateau with how heavy I can lift…Increasing reps/sets just as good as increasing weight?
The “experiment” mentioned at the end of this article would be the only way to figure things out for sure.
Regarding plateaus, read this one.
I progress great on a 6 day Arnold-style split (With cycled intensity, and I make sure each set ends with me being able to do 1-2 more reps) . Like honestly, I gain muscle and strength. Provided the ability to recover is not exceeded, my thought is that more muscle would be built. Am I right or wrong? I mean, what I do works great for me, but I can dedicate the time to train, recover, and grow, plus I’m 15 and everyone tells me I have great genetics. Should I stick with it?
The fact that you’re 15 and have “great genetics” means you’re going to do well with virtually any effing workout you use assuming the basic fundamentals are in place.
As for whether you should stick with it… I’m a fan of “if it ain’t broke, don’t fix it” when answering this type of question.
Really?! Awesome, thanks Jay! I have another question (s): Could supersets have a practical application as far as metabolic fatigue (you said it is a factor in building muscle) goes, assuming more important stuff is prioritized? Because I know from you that supersets suck for strength gains, but what if I were to do a heavy compound movement (or two) that focused on progressive overload first? I’m not sure what you think, but some other bodybuilding authors wrote that if it is used in a secondary capacity to progressive overload in a a rep range of 4-6, 6-8, 8-10, etc., a muscle pump increases protein synthesis and carries nutrients to the muscle. Wouldn’t that be beneficial for growth? I wonder what you think?
Potentially, maybe. I’d rather a person just use higher rep ranges and shorter rest periods for this purpose, though.
I am a 48 yr old woman, have been an on /off exerciser, and have started the 3 day/wk routine. I’m really enjoying it, and I’m certainly getting stronger.
Here is my question: On You Tube, I see a lot of what look like very good fitness routines involving all the proper exercises (squats, lunges, tricep dips,pushups, plank etc), but with little or no weight, done in a 30 min full body aerobic/strength training style workouts .(Fitness Blender on You Tube has lots of these kinds of workout videos). The instructors have very good bodies, with nice muscle development. Are these workouts the kind of thing you would say was less effective than weight training?
Sounds like typical “toning” workout nonsense that is typically aimed at women. If you want to build any amount of muscle, I wouldn’t recommend it.
Just read your book and starting the beginner routine today. I was reading the best workout routines pdf and it has the intermediate muscle building program, do we move on to that after we reach a certain strength level, like 1.5x bw squat etc or stay on the beginner routine for atleast 6-12 months then move on to the intermediate one. Thx so much for your book, wont ever need to buy any other fitness resource ever again. Will be back in 2 years with an amazing transformation !!!
Already got you covered right here.
Just came across your site on Alltop. Looks awesome, this is the first place that I have found where there are so many diverse people building strength in all age groups based on comments.
I am 58 and just started a 3 day split yesterday, squats, press and deadlift was my first workout. It is based on what I have read on both stronglifts and in starting strength by Mark Ripptoe recently.
I am 23% bf and 196lbs, 6’2″. Looks to me like you have people who have gotten down to 15% bf here.
Based on your research, what is a good target bf % to aim for a man of my age?
I appreciate all the good information and presentation. I will come back for more.
That would depend entirely on your goals and how lean you A) want to be, and B) how lean you’re willing to work to get. Some guys are happiest at 15%, others are happiest at 10%. Others are at 15% and want to be 10%, but would rather not lose anymore weight at that point and just focus on maintaining 15% instead of getting leaner.
Greg from Kinobody defends working a muscle every 4 to 5 days (like some of your routines in Superior Muscle Growth) is best for strength gains because whereas the CNS recovers whithin 48 hours, the local motor neurons take 3-4 days to fully recover. Do you agree with it? Do you find, from your experience, that it’s harder to progress with higher frequencies than that?
Thanks a lot!
There are plenty of strength focused full body routines that work quite well for a lot of people. There are plenty of upper/lower strength focused programs that work quite well for a lot of people, too. As for which will work better, that’s going to come down to the person and what best suits their body.
For example, full body sucks for me for everything, include strength gains. Upper/lower frequency suits me a lot better.
Hi, i’m 19 years old, 6’1 and 170 lbs. I start my bulking 1 month ago. I want to bulk for 9-10 months and cut for the next summer. I have already a few years of training with a classic bodybuilding split, but i want to switch. Here is my new workout routine:
Here is a picture with my body:
That would depend on the person. For a lot of people, 5 total training days per week – 3 of which are consecutive – will be more than they can handle. For others, it will be fine.
ive been doing 3 day split, but i think nowadays i have time to add an extra day in there, though i dont know how that would affect my gains.
Won’t know till you try it.
I have found the ideal frequency is the one that maintains the optimal neural hormonal state. If your testosterone levels are depleted and not being allowed to replenish, you can’t build muscle. If your CNS is fatigued, you cannot perform optimally on your lifts and again you wont grow due to lack of an optimal stimulus.
At 45 years of age I agree wholeheartedly with aworkoutroutine (aka gotham’s fitness guru) that the default of a 3 day split for the over 40 crowd will actually result in quicker gains in strength and muscle. For our age group, less actually produces better and quicker results.
I have read a lot of your articles and all I can say is that it is a breath of fresh air to read your content. There is so much bullshit out there and for the first time I feel like I have finally come across someone who tells it the way it is. I am currently running your 4 days per week intermediate split and loving it.
Thanks dude, glad to hear it!
I train 4 days a week every other day which is the most a true drug free bodybuilder can deal with. Anyhow, what are your thoughts on Mike Mentzer and the HIT crowd? Recently I’ve got into a debate with them about training for drug free trainers. They accuse me of overtraining because I’m hitting the gym more than once a week. Also I don’t train to failure because it wears me down but they argue that how can I progress if I don’t train to failure. I do my best to explain to them that it is not nesecssary to push to extreme and is counter productive in the long run as the CNS can get exhausted. Not to mention the injuries that is associated with HIT training.
But it is like arguing with a religious fanatic. They think their way of training is superior and that all other training routes are worthless. Yet I haven’t seen any of them build a fit bod with HIT. HITers are usually skinny guys or fat guys. Have you ever had these encounters with the HIT crowd?
You pretty much nailed it with “But it is like arguing with a religious fanatic.” This the case with every method of diet and training. People develop some kind of deep emotional attachment to their “thing” and lose their ability to think or reason logically. Don’t waste your time.
As for HIT, I think it’s a highly inferior training (HIT) method for the majority of the population. I don’t recommend it.
I am strongly considering starting “The muscle building workout routine” (The 3-times a week version).
It seems really balanced, except volume for glutes and rear delts seem to be lacking. Any thoughts on this?
You can add 2-3 sets of 10-15 reps of 1 rear delt exercise to the end of 1 or both upper days. As for glutes, I’ll have a full article about that in the future.
I wanted to make a quick post to say a big thank you! I love the articles and identified with your story (I started off at 6ft 125lbs). I’ve been on the 4 day upper and lower body split for 2 months after years of “one body part a week body building routines” I love it and immediately wished I had found your website sooner, keep the great articles and advice coming.
Awesome to hear it dude!
I have a question about your 3-day split schedule. Over a four-week period, the Upper and Lower A workouts are done 4 times — once per week — whereas the B workouts are only done twice, or once every two weeks. That means I’m only doing pull-ups once every two weeks, for example. Is that how you intend it? Or should week 3 start off with Upper Body B, which would mean that over four weeks, each of those four workouts would be done three times?
Not really sure what you mean? Every workout gets done an equal number of times. Look at the next 4 weeks after that.
Should week 3 start with Upper Body B, or Upper Body A?
Many thanks for all the information available on your website – it made me see light at the end of the tunnel!
A quick question: if I go with the 3-day version of “The muscle building workout routine” but with the lower body trained only once per week, could the 2-week schedule look like this:
… and so on.
The lower body will not get trained at least once every 5th day, but I just want to maintain its level.
Does that make sense?
Thank you in advance!
If you’re only looking to maintain lower body muscle/strength, it’s fine.
First of all thank you for all the info on your website.
I’m thinking about 3 day split workout, but I think that the workout will take at least 2 hours. Is it not too long? At the moment, I’m on a similar workout but much shorter, just over an hour. After my workout I feel super tired. I don’t think I could carry on for another hour.
Read this one.
What do you think to a 4 day rotating upper strength/lower strength/push pull legs all hypertrophy setup.
Rotation would be;
And so on with moderate volume.
This is a split I like better as a 5 day split (upper/lower/off/push/pull/legs/off). Although, I don’t think it will suit everyone from a recovery standpoint.
What would the downside be if im in a deficit of doing 3 days a week every other week? I have a pretty busy schedule and ive mentally hit a wall but a routine like that I could pull off.
Obviously every week is required once your in a surplus and trying to build muscle.
Do you mean you weight train 3 days per week one week, and then not at all the next week? This will suck for maintaining muscle and strength in a deficit.
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