PHUL is great workout program for athletes that want to develop strength via heavy compound movements squats, bench press, shoulder press, and deadlift, but looking to add some muscle. Of the 4-day workout days, 2 days focus on pure strength training, and 2-days of muscle building hypertrophy.
The PHAT workout routine is designed to blend powerlifting and bodybuilding routines into a single training program. Although powerlifters and bodybuilders use different reps and weight schemes to reach their respective goals, the PHAT program is a training system balances the demands of both, so you can both sculpt and build strength. The 5-day split offers many advantages, particularly with intermediate and advanced bodybuilders.
If you already work out several days each week , you can dedicate some of those days to muscle isolation. Try this example for a good balance of full-body, functional exercise and isolation workouts:. In the above example, you get a nice combination of intense full-body exercise, steady-state cardio and muscle isolation work across five workouts.
Good programming allows you to incorporate full-body movements and muscle isolation movements into your workouts. To include full-body and muscle isolation work in the same workout, throw in a few supersets like below.
The above workout includes full-body movements squat to press, deadlifts and broad jumps along with isolation movements quad extensions, hip thrusts and barbell rows. All six movements primarily work your legs, glutes and back while requiring engagement of your core and upper body, making this a great full-body but also targeted workout. If you do something similar with an upper-body focus and another with a core focus, you have a fantastic weekly workout routine with just three sessions each week.
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No one should train 7 days a week. If you must be active for 7 days, then do something else like a sport or go for a hike! The best bet is the full body split though because of the higher frequency per muscle group.
If you are going to workout 3 days a week, the best option is the Push Pull Leg Split. Related: Guide to 3 Day Workout Splits. If you want to workout 4 days a week, the best option is either the Push Pull or Upper Lower split for those who have general fitness goals like improving strength and muscle and keeping fit.
If you are a bigger person at an intermediate to advanced level and you are looking to build muscle, then a 4 day bro split is good. Beginners should do a 4 day full body split, or an upper lower or push pull split. If you are intermediate to advanced and you want to build muscle and get stronger, then a 5 day body part split is good. You can train hard each workout without overtraining. OR a 5 day PPL where you pick up each week where you finished on the previous week. You can read about this in our 5 day workout split guide which also covers the 5 day bro split more in depth.
We only recommend advanced trainees to workout 6 days per week. Remember, this is very taxing on the body. If you are worried about overtraining, then a 6 day body part split will be the easiest to handle or a 5 day body part split with a sixth day of cardio or HIIT works too. Do this for a few months out of the year at most. There are none. Sometimes, less is more. The best workout split for you will depend on your goals, your fitness level, your availability and whether or not you are working out with free weights.
For beginners, frequency of hitting your muscles will lead to the best results. For advanced bodybuilders with large muscles, volume is the most important. For everyone else, the best results will come from optimizing both frequency and volume. There are plenty of other splits out there. If a workout split is working for you and you are seeing good results, you can stick with it. The absolute best split for a true beginner is a 3 day full body split. This will give you enough training stimulus as well as recovery days.
Also, increase the weight load or decrease rest time. These are methods of progressive overload. Progressive overload must be employed to see the results you want and to continue pushing forward toward your goals.
A full body split will be best for beginners or people with specific goals like maintenance or cutting. Once you get to an intermediate or advanced level, a full body split will have diminishing returns, especially if you do it all year round. Note: Even for those who are intermediate and advance, a full body split can be good to do for one training cycle per year.
Other than that, most intermediate and advanced will do best with one of the splits that optimizes both volume and frequency, like the upper lower, push pull, or push pull leg splits.
For bodybuilders, yes. If you are already have a lot of muscle, then a bro split can be good as your muscles will need more time to recover and having a week between big lifts is good for continuing progressive overload at a point when you are already lifting fairly heavy. The full body split is arguably the best for fat loss because it consists mainly of compound exercises, so you will burn a lot of calories. However, you can get the same results with a push pull or upper lower split as well, as they will also mainly involve big compound movements.
Note: You can lose fat with any split. Remember, fat loss is simply about consuming less calories than you burn.
The more muscle you have, the more calories you will burn each day while resting. You can gain muscle with all of the splits as long as you are using the principle of progressive overload and you are dieting and sleeping correctly. However, the best splits for building muscle would be the Push Pull Legs or Body Part split because they provide the most volume, which will be needed as your muscles get bigger. Splits that involve doing functional compound movements like squats and deadlifts more often will be best for athletes.
So, we recommend a 3 day PPL or 3 day full body split for athletes. The PPL will probably be best for intermediate to advance and the full body for beginners, but intermediate and advanced can also do the full body split.
Your workouts should last no longer than 60 minutes. Ideally, you should be in and out in minutes, especially if you are doing a day split. If you are taking too long working out, then you need to improve your workout efficiency, as the 45 minute range is best for metabolic health and building muscle.
After minutes, cortisol levels start to rise which is not the good hormone, it is the fat producing hormone. Short and sweet mins of intense training is always best. Cardio is optional.
If you want to improve your cardiovascular health, we recommend doing it on your off days Cardio is not the best for losing fat. Diet and building muscle is the best. Think of cardio as cardiovascular health, not fat loss. For most people, 4 times a week is plenty. If you are a busy professional, 4 days is perfect. If you have the time and you are able to recover, then 5 days is also good.
But any more than that should be saved for the most advanced. At some point, less is more. You really need to be able to recover well to lift weights 6 days per week. We hope this guide through the best workout splits has been informative for you. While choosing a split that works best for your goals, experience and availability is important, the most crucial element of all is that you train hard and stick to your plan. Consistent hard work will surely lead to success. November 11, Read More.
November 10, November 09, Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. You don't have to get ready if you stay alwaysready! Powered by Shopify. In the most basic sense, a workout split will be created based on: How many days a week you will train i. Training Experience The right training split for a beginner will look a lot different than one for a more advanced lifter. Availability Not everyone has a schedule that allows them to workout whenever the want.
Weaknesses If you have certain weaknesses that you want to emphasize then choose a workout split or structure one in a way that allows you to improve upon those weaknesses to the fullest potential.
For example Workout 1: Squats: 4 sets x reps Bench Press: 4 sets x reps Seated DB Shoulder Press: 3 sets x reps Rows: 3 sets x reps Hanging Leg Raises: 3 sets x reps Workout 2: Deadlifts: 4 sets x reps Overhead Press: 4 sets x reps Pull Ups: 3 sets x max reps DB incline Press: 3 sets x reps Planks: 3 sets x second holds 3 Day Full Body Split: A 3 day full body split will allow you to spread out the main compound lifts a little more and add a little more movement variety to your workouts.
Pros : hitting more muscle groups per day means you will work them with more frequency across the week. Suits you if : you want to reduce the amount of time between training the same muscle groups.
Pros : a simple approach to getting it all done, with enough frequency during the week to do different exercise choices. Cons : not much volume per muscle group per session so training frequency is key.
Suits you if : you have at least one day off between sessions, but can guarantee sessions per week. Split total volume between the sessions you have available. Remember that smaller muscle groups can be trained more frequently and with less recovery between sessions. Larger muscle groups can be trained two or three times a week, if total training volume is taken into account.
In general, think about training large muscle groups for working sets across the week, and smaller muscle groups for working sets across the week. This is a baseline: see how you feel and add to this volume if you recover well. Muscle groups, CNS, and energy levels all need sufficient recovery time.
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