The Best Workout Split for MAXIMUM Muscle Gains

  • Published: 11 November 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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Comments • 4 735

    ATHLEAN-X™   8 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Manny More
      Manny More  4 weeks back

      Jeff !! Im a beginner! I was confused! Now after seeing your vid I’m more confused!! So what’s better? I’m lost

    • Dark Magna
      Dark Magna  1 months back

      That was one of my take-away's as well. More so, because I've recently watched another video with a different trainer and I think he implied the same thing.

    • Grey Fox
      Grey Fox  1 months back

      Great vid!!! Absolutely right about changing your regime if you don’t see changes. Question though: how long should you still give your regime if you notice that results (wether it be bulking or shredding) are minimal or even none?

    • Frost Reaper
      Frost Reaper  1 months back

      gordon russell when I do chest tri i have 8 differ t chest work outs 3 sets of 8-10 and 7 different triceps work outs 3 sets of 8-10.
      Idk if this is to much but I’ve been growing a lot

    • gordon russell
      gordon russell  1 months back

      @Frost Reaper thank you will do

  • jason weber
    jason weber  5 hours back

    Push pull legs seems the best if you can workout 6 days. I like full body but don’t like rest days for habit reasons

    • Travis Whisson
      Travis Whisson  7 hours back

      Jeff Cavaliere, thank you so much. It amazes me that this high quality information is available for free. I cannot thank you enough for helping me change my future

      • badtemper88
        badtemper88  13 hours back

        I never do cheat on Monday because everybody else does

        • Linda Said
          Linda Said  1 days back

          Your'e absolutely right

          • Renz The Gamer
            Renz The Gamer  2 days back

            TB means????

            • Iván
              Iván  2 days back

              What do I do if I can only go to the gym 3 days a week? I go to university and I only have 3 days free

              • thibault risbridger
                thibault risbridger  2 days back

                since I gotta study a lot more now since I gotten into the bigger years the total body splits is perfect with all the spare time

                • thibault risbridger
                  thibault risbridger  2 days back

                  since I gotta study a lot more now since I gotten into the bigger years the total body splits is perfect with all the spare time

                  • Mariano Fernandez
                    Mariano Fernandez  2 days back

                    One of his best videos

                    • Tamer Said
                      Tamer Said  4 days back

                      Hete is mine .full body 2 days not one ..
                      Yes that 2 only a week and three every 3 or 4 weeks.. but it is working for me.
                      P.s. everyday at gym is 2.5hrs at full energy ..if u fail that condition ,then it is not working.
                      Every work out day full energy for more than 2.5hrs ..

                      • Cristiano
                        Cristiano  4 days back

                        I read that twice a day workouts heavy in the morning and light in the evening.

                        • boshankers12
                          boshankers12  5 days back

                          As great as Schwarzenegger was, people always forget that he was a massive PED user, therefore he could get away with having 6 hours of rest and doing total body workouts. Not to mention he would train for hours and hours a day, twice daily sometimes.

                          • Anirvin Vaddiyar
                            Anirvin Vaddiyar  5 days back

                            8:10 Jeff Nippard wants to know your location

                          • Sam Lyons
                            Sam Lyons  6 days back

                            Check out for making your workout and wardrobe easier!

                            • lokesh reddy
                              lokesh reddy  6 days back

                              what about core?

                              • Simply Saitama
                                Simply Saitama  6 days back

                                DORA: where is the CORE TRAINING

                                I DON'T SEE IT

                                • Jeeses99
                                  Jeeses99  2 days back

                                  Just do it after your workout. Simple. Who the hell does an entire core day? Lol

                              • Salman Binhassan
                                Salman Binhassan  7 days back

                                Which is the best muscle group to train with chest?

                                • Jeeses99
                                  Jeeses99  2 days back

                                  Shoulders and Triceps

                              • Slideaway
                                Slideaway  1 weeks back

                                Chest triceps
                                back biceps
                                chest triceps
                                back biceps

                                Thats the best bro split imo. And it removes the problems he talked about in this video. It hits every muscle group twice a week, legs too, if you do DL on one of the back days. It even hits the shoulders 3 times for dem 3d shoulders. Front delts on chest days, and shoulder day, mid delt on shoulder day. rear delt on shoulder day and back days. Can also superset some mid delts on back/chest days.
                                Am I the only one doing this version of a bro split? Works amazing and its really fun aswell

                                • Jeeses99
                                  Jeeses99  2 days back

                                  When I first read the split I was like "GET THE FUCK OUTTA HERE"

                                  Then I read your explanation. I think I'm definitly gonna try and stick with this for a while and see where it takes me. Me likey.

                                • Azzz
                                  Azzz  6 days back

                                  I totally agree, I'm gonna try it

                              • myamotomusashi66
                                myamotomusashi66  1 weeks back

                                When he bashed pub med studies he reminded me about my other 2 fav youtubers; Jeremy Ethier and Jeff Nippard 😆

                                • Daniel Jude
                                  Daniel Jude  1 weeks back


                                  • Sheri Nawaz
                                    Sheri Nawaz  1 weeks back

                                    1. Cocaine
                                    2. Ket
                                    3. Weed
                                    4. Heroine
                                    5. Mushrooms
                                    6. Weed

                                    • Nicholas B
                                      Nicholas B  1 weeks back

                                      Wait... Did Jeff just say we can go to the BAR?!?!

                                      • Audairevonetta
                                        Audairevonetta  1 weeks back

                                        This shot at Jeremy Ethier though

                                        • Sparsh Singh
                                          Sparsh Singh  1 weeks back

                                          What are exercises for leg pull and leg push ??

                                          • Maggie Kay
                                            Maggie Kay  1 weeks back

                                            I’m so confused. Lmao.
                                            My old split
                                            Monday - legs
                                            Tuesday - complete upper body
                                            Wednesday - Back and sometimes hiit
                                            Thursday - legs
                                            Friday - shoulders and sometimes abs
                                            Rest the weekend or do light workout
                                            Is this a bro split? And I just need a new workout split cuz I’m not gaining as much as I want and I’m bored of the split. I have done this for 5 months now. It’s probably a good idea to change. Also, I have limited gym machines because it’s like a neighborhood gym, any recommendations?

                                            • Ahmed Abdellatif
                                              Ahmed Abdellatif  1 weeks back

                                              Says we need to but the science back in strength, then follows up with experience tops everything. Well, which fucking one is it?!

                                              • Атанас Кескинов

                                                Push Pull Legs rest repeat

                                                • lc0806
                                                  lc0806  2 weeks back

                                                  Just came back from the gym and drank my protein. Feeling hella good. Thanks for the advice man 💪

                                                  • Michele Conteduca
                                                    Michele Conteduca  2 weeks back

                                                    I finally found this video! Thanks for the link in your video. Very helpful, thank you Jeff! You're the best, i continue to grow and learn with your help! Thank you again. I could like this video more than once i would 💪

                                                    • Albert Albert
                                                      Albert Albert  2 weeks back

                                                      Half the video i haven't heard anything worth it yet. Time management left the chat.

                                                      • Leo Kairis
                                                        Leo Kairis  2 weeks back

                                                        what do i have to do to spend a couple of weeks in your gym just watching you training ppl?
                                                        whatever it is , im fckng in.

                                                        • Ashish Anand
                                                          Ashish Anand  2 weeks back

                                                          My split:
                                                          Monday: Back
                                                          Tuesday: Chest
                                                          Wednesday: Legs
                                                          Thursday: Triceps
                                                          Friday: Biceps(to hit the bar ;) )

                                                          Saturday: Shoulders

                                                          • Whats this for again?
                                                            Whats this for again?  2 weeks back

                                                            Hey Jeff so I was wondering if my splits r effective or not. Basically I go:
                                                            M: Legs
                                                            Tu: chest, shoulders, back, arms
                                                            W: Legs
                                                            Th: chest shoulders back arms
                                                            F: legs
                                                            Sa: cardio
                                                            Su: rest
                                                            I workout legs more often bc my legs r smaller than my upper body and I want them to catch up.

                                                            • Blaze
                                                              Blaze  2 weeks back

                                                              But I still don't know what to do, Jeff.

                                                              • Ali raza
                                                                Ali raza  2 weeks back

                                                                Because we fall in love with one for too long... Thanks Jeff...

                                                                • Tyson Jones
                                                                  Tyson Jones  2 weeks back

                                                                  Push pull legs twice a week is my favorite. It gives me quality lean muscle. I lift mornings and do martial arts at night when done with work. My body responds well to every split except bro splits.

                                                                  • Kerbi delsol
                                                                    Kerbi delsol  2 weeks back

                                                                    Experience doesn't trump everything... You can be biased in so many different ways that your conclusions can very well be wrong. Just look at any pseudo-medecine which supposidly "works" based on some personal experiences...

                                                                    • tarv
                                                                      tarv  2 weeks back

                                                                      leg day is a funny way to spell rest day Jeff

                                                                      • Sanat Srivastava
                                                                        Sanat Srivastava  2 weeks back

                                                                        Too long; didn't see:
                                                                        Start with fundamentals like Push-Pull in Total Body variant but experiment with it. Don't stick with one routine too long.

                                                                        • barr rozenfeld
                                                                          barr rozenfeld  2 weeks back

                                                                          Your'e amazing thank you

                                                                          • Mario Josipović
                                                                            Mario Josipović  2 weeks back

                                                                            Yeah.... no study can be applied to steroid users. There is the true problem.

                                                                            • One Punch Man
                                                                              One Punch Man  2 weeks back

                                                                              I do full-body workouts on Monday/Wednesday/Friday and on Saturday I do laps swimming(cardio).
                                                                              Max-Hypertrophy is from training a muscle group 2-3× a week.
                                                                              Thanks Jeff for your help.

                                                                              • Ahmed Mohammed
                                                                                Ahmed Mohammed  3 weeks back

                                                                                Da 🐐 at it again

                                                                                • shaikh ayan
                                                                                  shaikh ayan  3 weeks back

                                                                                  is supporter better than underwear ?? it helps much ??

                                                                                  • Arjun Rampal
                                                                                    Arjun Rampal  3 weeks back

                                                                                    I got confused

                                                                                    • Melancholy Ozzy
                                                                                      Melancholy Ozzy  3 weeks back

                                                                                      Thank you for this video, i am now totally confused.

                                                                                    • ImAussieMate
                                                                                      ImAussieMate  3 weeks back

                                                                                      Training for hockey. Currently on pull legs push just once a week.