Push / Pull / Legs: The Ultimate Guide!


The push / pull / legs split is one of the oldest and most effective training splits ever invented. Many of the world’s greatest bodybuilders and powerlifters use this split to build muscle mass and strength.

If you want to reach your training goals in record time then this split is for you!

Introduction

  • Part 1: The 3 Days Per Week Push / Pull / Legs Split
  • Part 2: The 4 Days Per Week Push / Pull / Legs Split
  • Part 3: The 6 Days Per Week Push / Pull / Legs Split
  • Part 4: Which Push / Pull / Legs Split Is Best For You?

In this comprehensive guide I will teach you everything you need to know about how to build muscle mass and strength with the classic push / pull / legs split.

Push / pull / legs is a training split where you divide your workouts into three separate training days: a “push” day, a “pull” day and a “legs” day.

On your push day you train your chest, shoulders and triceps. On your pull day you train your back and biceps. Finally on your legs day you train your quads, hamstrings and calves.

For example here is what a 3 days per week push / pull / legs split might look like:

  • Monday: “Push” (Chest / Shoulders / Triceps)
  • Tuesday: Off
  • Wednesday: “Pull” (Back / Biceps)
  • Thursday: Off
  • Friday: “Legs” (Quads / Hamstrings / Calves)
  • Saturday: Off
  • Sunday: Off

The push / pull / legs split is so effective because it reduces overlap between different muscle groups.

Just think about it: when you perform an incline dumbbell press you are working more than just your chest!

You are also working your shoulders and triceps. If your shoulders or triceps are still sore or fatigued from your previous workouts then you won’t be able to train your chest as hard that day.

Just take a look at the following bodybuilding style training split:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Arms
  • Saturday: Off
  • Sunday: Off

One of the downsides to this type of “bro-split” is that there is a TON of overlap between different muscle groups. You are training your shoulders on Thursday and your triceps on Friday.

If these muscle groups don’t recover in time then you might have a poor chest workout on Monday.

You don’t have to worry about this problem on the push / pull / legs split because you are working all the muscles in the “push” chain on the same training day!

The other HUGE advantage of the push / pull / legs split is that it is extremely customizable. There are three main versions of the push / pull / legs split that you should know about:

  • The 3 days per week version
  • The 4 days per week version
  • The 6 days per week version

Each of these splits have their own advantages and disadvantages.

The 3 days per week push / pull / legs split works best for advanced bodybuilders and powerlifters who are lifting huge amounts of weight. These guys need plenty of time to recover between their workouts.

It also works well for beginner and intermediate trainees who do not have the best recovery ability.

The 4 days per week push / pull / legs split works awesome for intermediate and advanced bodybuilders who want to train with a slightly higher training frequency.

This version works particularly well for bodybuilders who like to do “high-intensity” training programs such as DC Training or Dorian Yates’ Blood And Guts training.

Finally the 6 days per week push / pull / legs split works best for advanced bodybuilders with good genetics who respond well to high-volume training programs.

Many professional bodybuilders such as Arnold Schwarzenegger, Ronnie Coleman and Stan Efferding used this kind of training frequency at the peak of their careers.

I hope you found this overview helpful. Now let’s take a deep dive into the advantages and disadvantages of each of these different types of push / pull / leg splits.

Note: if you have any trouble reading the routines presented here then check out this article on how to read a training program. Now let’s get down to business…

Part 1: The 3 Days Per Week Push / Pull / Legs Split

The 3 days per week push / pull / legs training split is a classic way to train. The idea is simple: you are going to train three days per week.

You have one “push” day where you train your chest / shoulders / triceps, one “pull” day where you train your back / biceps, and one “legs” day where you train your quads / hamstrings / calves. For example:

  • Monday: “Push” (Chest / Shoulders / Triceps)
  • Tuesday: Off
  • Wednesday: “Legs” (Quads / Hamstrings / Calves)
  • Thursday: Off
  • Friday: “Pull” (Back / Biceps)
  • Saturday: Off
  • Sunday: Off

You can choose any three days of the week to train, as long as you do not have any back-to-back training days. With this type of split you are training each body part once per week or once every 7 days.

There are many internet fitness experts who say that you won’t make optimal progress training with this type of training frequency.

I have to disagree with these experts. MANY people make AWESOME progress with this type of training split! In fact this is the exact training split that Stan Efferding recommended in his world-famous training article “You Don’t Grow In The Gym.”

In my experience the 3 days per week push / pull / legs split works extremely well for two types of trainees:

  1. Highly advanced or extremely strong bodybuilders and powerlifters
  2. Beginner and intermediate trainees with below average recovery ability

If you are an incredibly strong bodybuilder or powerlifter then you may have a hard time recovering from higher-frequency training programs. You are lifting such incredibly heavy weights that your body needs more rest days in between workouts for each body part.

The world-class powerlifter and bench presser Vincent Dizenzo is a perfect example.

In his prime Vincent Dizenzo was one of THE best bench pressers in the world. He has performed 600 pound raw bench presses and 900 pound “equipped” bench presses in multiple weight classes!

Vincent has used many different training styles over the years including Westside Barbell style conjugate periodization, Jim Wendler’s 5/3/1 programming and Josh Bryant style linear periodization.

Vincent can train pretty much any way he wants and still make progress. However, regardless of how he trains he always sticks with his three days per week push / pull / legs split.

Let’s take a look at a sample Vincent Dizenzo style bench press workout.

Here is a bench press workout that Vincent performed while working with the world-class powerlifting coach Josh Bryant.

Josh is known for his extreme high-volume powerlifting workouts and this one is no exception.

Josh had Vincent stick to his 3 days per week push / pull / legs split during this time to make sure that he could recover from the high-volume workouts. Check it out:

Vincent Dizenzo’s Chest / Shoulder / Tricep Workout

Part 1: Heavy Bench Press Exercises

  • A1: Bench Press (competition grip), 1 x 3, 1/1/X/0, rest as needed
  • B1: Speed bench press (competition grip) 2 x 3, 1/0/X/0, 120 seconds rest
  • B2: Overcoming isometric bench press (below sticking point), 2 x 1, 1/0/1/X, 120 seconds rest
  • C1: Speed bench press (competition grip) 2 x 3, 1/0/X/0, 120 seconds rest
  • C2: Overcoming isometric bench press (above sticking point), 2 x 1, 1/0/1/X, 120 seconds rest
  • D1: Bench press w/ chains, 3 x 3, 1/0/X/1, 120 seconds rest
  • E1: Dead bench, 4 x 1, 1/0/X/1, 60 seconds rest

Part 2: Bench Press Accessory Exercises

  • F1: Rolling DB extension (on flat bench w/ doubled mini band behind back), 4 x 8, 1/0/X/0, 60 seconds rest
  • G1: Cable pushdowns (straight bar w/ fat handles), 3 x 12, 1/0/X/0, 60 seconds rest
  • H1: Band scapular retractions, 3 x 12, 1/1/X/1, 30 seconds rest
  • I1: Band pull aparts, 4 x 12, 1/0/1/0, 30 seconds rest
  • J1:Planks 3 x 30 seconds, 30 seconds rest

Here is the training video for this workout:

What a performance by Vincent Dizenzo! In case you were curious here are some of the weights that Vincent used on his top sets for the day:

  • Bench press: 495 lbs
  • Speed bench: 440 lbs
  • Close grip bench press w/ chains: 410 lbs
  • Dead bench: 450 lbs

Don’t try this at home!

Of course Vincent was a bench press specialist training for a bench press only competition. This meant that he could devote more energy towards training the bench press at the expense of his squat and deadlift.

That doesn’t mean that he slacked off on training his back, biceps and legs. However, his volume was reduced on these training days. In case you are curious here were Vincent’s “Pull” and “Leg” training days during the same meet prep cycle:

Vincent Dizenzo’s “Pull” Workout

  • A1: Chest supported DB rows, 4 x 9, 2/0/1/1, 120 seconds rest
  • B1: Standing DB Shrugs, 3 x 10, 1/1/X/1, 120 seconds rest
  • C1: Rev band bench pulldowns, 3 x 12, 1/0/1/2, 120 seconds rest
  • D1: 1 arm DB rows, 3 x 8, 1/0/1/0, 10 seconds rest
  • E1: Meadows rows, 3 x 8, 1/0/1/0, 120 seconds rest
  • F1: Standing unilateral band low row, 3 x 15, 1/0/1/2, 60 seconds rest
  • G1: Neutral grip pullups, 3 x 5, 1/0/X/0, 60 seconds rest
  • H1: Land mines, 3 x 6, 1/0/1/0, 60 seconds rest

Vincent Dizenzo’s Leg Workout

  • A1: Safety squat bar squats (feet medium / flat), 2 x 10, 1/0/X/1, 120 seconds rest
  • B1: Trap bar deadlift, 2 x 5, 1/1/X/1, 120 seconds rest
  • C1: Banded leg curls, 4 x 8, 1/0/1/0, 60 seconds rest
  • D1: Rev hyper, 4 x 15, 1/0/X/0, 60 seconds rest

By now it should be obvious that extremely strong and advanced athletes can make great progress using the 3 days per week push / pull / legs split.

There is one other group of people who tend to do well on this split: beginner and intermediate lifters with below-average recovery ability.

Some trainees really do have below-average recovery ability and cannot handle a lot of heavy or high-volume strength training workouts. I don’t like the term “hardgainer” but these people really do exist. Just think back to the captain of your high school chess team.

Do you think *that* guy can easily recover from a lot of heavy strength training workouts? Probably not!

I’m not saying that it’s pointless to lift weights if you have below average recovery ability. However, it is important to use a training split is appropriate for you.

This type of split works well for hard gainers because the training frequency is lower AND there are only 3 strength training workouts per week.

If you area bodybuilder with below-average recovery ability then you might grow like a weed on the following low-volume training program. Check it out:

Chest / Shoulders / Triceps Hypertrophy Workout

  • A1: 30 degree incline DB press, 1 x 6-8**, 3/0/X/0, rest as needed
  • B1: Hammer strength flat machine press, 1 x 9-12****, 2/0/X/0, rest as needed
  • C1: Seated DB overhead press, 2 x 6-8, 2/0/X/0, 120 seconds rest
  • D1: Decline DB extension, 1 x 8-10****, 3/1/X/0, rest as needed
  • E1: Seated DB external rotation, 2 x 10-12, 2/0/2/0, 120 seconds rest

**Perform 2 additional forced reps with the help of a partner. If no partner is available then perform a second set of 6-8 reps on this exercise.

****Performed as a rest-pause set. Perform 9-12 reps to technical failure, take 12-15 deep breaths, go to failure again with the same load, take 12-15 deep  breaths, go to failure again with the same load

Quads / Hamstrings / Calves Hypertrophy Workout

  • A1: Back squat (Medium stance / heels elevated), 2 x 8-10, 3/0/X/0, 90 seconds rest
  • A2: Bilateral lying leg curl (feet plantarflexed / pointed in), 2 x 6-8, 3/0/X/0, 90 seconds rest
  • B1: Drop lunge (2 inch platform), 2 x 12-15, 1/0/1/0, 60 seconds rest
  • B2: Romanian deadlift, 2 x 12-15, 2/1/1/0, 60 seconds rest

Accumulation pull workout

  • A1: Rack chins, 2 x 7-10, 3/1/X/1, 120 seconds rest
  • B1: T-bar row, 2 x 9-12, 2/0/X/0, 120 seconds rest
  • C1: Seated cable face pull (with external rotation), 1 x 7-10****, 2/0/1/2, 120 seconds rest
  • D1: 45 degree incline DB curl (supinated / offset grip), 1 x 7-10****, 2/0/X/0, 120 seconds rest
  • E1: Prone 45 degree trap 3 raise, 2 x 5-7, 4/0/1/4, 60 seconds rest

****Performed as a rest-pause set. Perform 9-12 reps to technical failure, take 12-15 deep breaths, go to failure again with the same load, take 12-15 deep  breaths, go to failure again with the same load

You may have noticed these upper body workouts feature high-intensity bodybuilding techniques such as forced reps and rest-pause sets. This is on purpose!

When you only train muscle groups once every 7 days you have to train really hard to force your body to get bigger and stronger. With 7 full days of rest in between workouts for each body part you don’t have to worry too much about recovering in time for your next workout.

Instead you have to worry about training hard enough that your body adapts to your workouts!

Extremely strong individuals like Stan Efferding and Eric Lilliebridge can make progress training body parts once every 8 days without using these types of high-intensity training techniques. They are so strong that their incredibly heavy weights create the stimulus they need.

For your typical below-average recovery ability guy training body parts once every 7 days high-intensity methods such as forced reps and rest-pause sets get the job done quite nicely.

If you have been struggling to make a higher-frequency approach work for you then I highly recommend you give the above routine a try. I am confident you will be pleased with the results!

Part 2: The 4 Days Per Week Push / Pull / Legs Split

The 4 days per week push / pull / legs split is BY FAR the most underrated training split in the world. And I’m going to prove it to you right here in this article!

Most people have never even heard of this exact training split. They are familiar with the 3 days per week and the 6 days per week versions of the classic push / pull / legs split but not the 4 days per week version.

I had never even heard of it myself until I started researching Dante Trudel’s DC Training program. 

Here is what the 4 days per week push / pull / legs split looks like:

Week #1

  • Monday: Push
  • Wednesday: Legs
  • Friday: Pull
  • Saturday: Push

Week #2

  • Monday: Legs
  • Wednesday: Pull
  • Friday: Push
  • Saturday: Legs

Week #3

  • Monday: Pull
  • Wednesday: Push
  • Friday: Legs
  • Saturday: Pull

Week #4

  • Monday: Push
  • Wednesday: Legs
  • Friday: Pull
  • Saturday: Push

As you can see you are rotating through the 3 push / pull / leg workouts but you are training 4 days per week. This means whatever body parts you trained on Monday you are also training on Saturday that same week.

With this split you are training every body part 4 times in 3 weeks on once every 5.3 days on average.

One of the things that I LOVE about this training split is the moderate training frequency.

In my experience many trainees make their best progress training body parts about once every 5 days. This is right in between the low frequency training splits where you hit each body part once per week and the high frequency training splits where you hit each body part 2-3 times per week.

Many world-class strength coaches such as Charles Poliquin are also big fans of the once-every-five-days training frequency.

There is enough rest in between workouts for each body part that you can really blast the muscle with a lot of volume and intensity. However, there is also enough rest in between workouts for each body part that you can easily recover from these demanding workouts.

In my experience this training split works extremely well for intermediate and advanced bodybuilders. Now let’s look at some sample training routines using this superior training split!

In my experience the 4 days push / pull / legs split works extremely well when paired together with some type of high intensity bodybuilding program.

Two excellent choices would be Dante Trudel’s DC Training program and Dorian Yates’ Blood And Guts program.

Both of these training programs involve performing 1 all-out working set to failure per exercise.

The DC Training program focuses on rest-pause sets and extreme stretching while the Blood And Guts program focuses more on forced reps to inflict maximum muscle damage.

Here is what an advanced DC-style back and biceps workout might look like. Check it out:

Advanced DC Training Back And Biceps Workout

  • A1: 45 degree incline DB curl (supinated grip), 1 x 7-10**, 3/0/X/0, rest as needed
  • B1: Reverse cable curl, 1 x 8-12, 2/0/X/0, rest as needed
  • C1: Preacher ez-bar curl (narrow / supinated grip), 1 x 15-25, 3/0/1/0, rest as needed
  • D1: Rack chins, 1 x 7-10**, 3/1/X/0, rest as needed
  • E1: Dante rows, 1 x 15-25, 2/1/1/0, rest as needed
  • F1: T-bar rows, 2 x 8-15, 2/0/X/0, rest as needed

**Performed as a DC-style rest-pause set. Train to failure in the 7-10 rep range, rest 20-30 seconds, train to failure a second time with the same weight, rest 20-30 seconds, train to failure a 3rd time, done!

Here are the exercise videos: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1, exercise F1.

This type of workout works unbelievably well for advanced bodybuilders to bring up their back and biceps. The key is to train all the way to muscular failure on each and every rep.

Remember, with this type of workout you only have one working set per exercise. You need to give that one set everything you have in order to create a growth stimulus.

Now let’s look a typical Blood And Guts style leg workout. Check it out:

Dorian Yates Blood And Guts Style Leg Workout

Dorian’s Quadriceps Routine

  • Exercise #1: Machine leg extension, 1 working set of 8-10 reps to failure**
  • Exercise #2: 45 degree leg press, 1 working set of 10-12 reps to failure**
  • Exercise #3: Machine hack squat, 1 working set of 8-10 reps to failure**

Dorian’s Hamstrings Routine

  • Exercise #4: Lying leg curl, 1 working set of 6-8 reps to failure**
  • Exercise #5: Romanian deadlift, 1 working set of 6-8 reps to failure
  • Exercise #6: Kneeling leg curl, 1 working set of 6-8 reps to failure**

**Perform 1-3 forced reps after reaching failure with the help of your training spotter.

Here is the workout video:

Once again this type of workout is all about training to failure on your one working set.

You can perform as many warm up sets as you need to get to your top weights. However, once you are at your working weight there is no going back: you have to give it everything you’ve got!

Dorian Yates truly believed that this high-intensity training style was the most effective way to build muscle mass.

I don’t believe that this high-intensity training style works for everyone. In fact, most trainees will probably get much better results with a higher volume training program.

However, for some people nothing works better than training like Dorian. If that describes you then give it hell!

Part 3: The 6 Days Per Week Push / Pull / Legs Split

The 6 days per week push / pull / legs split is easily one of the most famous bodybuilding training splits of all time.

Many of the world’s most famous bodybuilders including Ronnie Coleman, Arnold Schwarzenegger and Stan Efferding have used this type of training split at the peak of their careers.

The idea is simple: you are going to train 6 days per week with 2 weekly push, pull and leg workouts. For example:

  • Monday: Push
  • Tuesday: Legs
  • Wednesday: Pull
  • Thursday: Push
  • Friday: Legs
  • Saturday: Pull
  • Sunday: Off

There are many advantages to this type of training split. You get to train body parts twice per week which seems to be optimal according to the scientific literature.

Another advantage of this split is you have plenty of room to perform multiple exercises for each body part.

Actually this type of training split works perfectly with the high volume training style that bodybuilders often use.

If you have a lagging body part such as your shoulders or arms then there is plenty of room to perform extra exercises to bring these body parts in balance with the rest of your body.

As much as I like the 6 day push / pull / legs split it does have some major drawbacks.

The biggest problem is that most trainees will not be able to make progress training 6 days per week. There just aren’t enough off days during the week for your body to fully recover.

Even if your individual muscle groups are recovered you may find that it is nearly impossible to get stronger over time training this way.

No, getting stronger is not the end-all / be-all of building muscle. However, if you are not getting at least a little bit stronger over time then you probably aren’t building much muscle mass, either.

Let’s take a look at how Ronnie Coleman organized some of his weekly workouts using this type of training split.

Ronnie Coleman organized his training split in a slightly unusual way. Here is what it looks like:

  • Monday: Back / Biceps / Shoulders
  • Tuesday: Quads / Hamstrings / Calves
  • Wednesday: Chest / Triceps
  • Thursday: Back / Biceps / Shoulders
  • Friday: Quads / Hamstrings / Calves
  • Saturday: Chest / Triceps
  • Sunday: Off

The main difference between Ronnie Coleman’s training split and the classic push / pull / legs split is that Ronnie trained his shoulders on his back and biceps day. I wouldn’t recommend this for most trainees but it certainly worked for Ronnie.

Here is what one of Ronnie’s weekly back / bicep / shoulder workouts looked like. Check it out:

Ronnie Coleman Back / Bicep / Shoulder Workout

Ronnie’s Back Routine

  • Exercise #1: Conventional deadlift, 3-5 sets of 4-8 reps
  • Exercise #2: Barbell bent-over row, 3-5 sets of 8-20 reps
  • Exercise #3: T-bar row, 3-5 sets of 8-20 reps
  • Exercise #4: Standing unilateral DB row, 3-5 sets of 8-20 reps

Ronnie’s Bicep Routine

  • Exercise #1: Preacher DB curl (supinated grip), 3-5 sets of 8-20 reps
  • Exercise #2: Ez-bar curl (wide / supinated grip), 3-5 sets of 8-20 reps
  • Exercise #3: Seated alternating DB hammer curl, 3-5 sets of 8-20 reps

Ronnie’s Shoulder Routine

  • Exercise #1: Seated barbell military press, 3-5 sets of 8-20 reps
  • Exercise #2: Standing DB lateral raise, 3-5 sets of 8-20 reps
  • Exercise #3: Barbell front raises, 3-5 sets of 8-20 reps
  • Exercise #4: Rear delt pec dec, 3-5 sets of 8-20 reps
  • Exercise #5: Bent-over DB rear delt raise, 3-5 sets of 8-20 reps
  • Exercise #6: Standing DB shrugs, 3-5 sets of 8-20 reps

Here is the training video for this workout:

As you can see Ronnie Coleman is performing several different exercises per body part to “hit his muscles from all angles.” This is definitely possible when you are using this type of training split.

This type of training volume would send me on a one-way trip to the hospital but it certainly worked for Ronnie.

Now let’s check out a sample leg workout of Ronnie. Check it out:

Ronnie Coleman’s Leg Workout

Ronnie’s Quad Routine:

  • Exercise #1: Back squats, 3-5 sets of 4-12 reps
  • Exercise #2: Leg press, 3-5 sets of 8-20 reps
  • Exercise #3: Leg extensions, 3-5 sets of 8-20 reps

Ronnie’s Hamstrings Routine:

  • Exercise #1: Standing unilateral leg curl, 3-5 sets of 8-20 reps
  • Exercise #2: Stiff legged deadlift, 3-5 sets of 8-20 reps

Here is the training video for this workout:

I think Ronnie was showing off in these videos but these are close to the training weights that he used on a weekly basis.

You may have noticed that Ronnie uses quite a bit less volume on his leg day compared to his back / bicep / shoulder day. This is one of the advantages of the 6 days per week push / pull / legs split – you can really pick and choose how much volume you use for different body parts.

Ronnie’s legs were definitely one of his strengths so he didn’t feel the need to go crazy on the number of exercises for them.

Now let’s check out a typical Ronnie Coleman chest / tricep workout. Check it out:

Ronnie Coleman Chest / Tricep Workout

Ronnie’s Chest Routine

  • Exercise #1: Flat BB bench press, 3-5 sets of 5-15 reps
  • Exercise #2: Incline BB bench press, 3-5 sets of 8-20 reps
  • Exercise #3: Decline BB bench press, 3-5 sets of 8-20 reps

Ronnie’s Tricep Routine

  • Exercise #1: Seated unilateral DB french press, 3-5 sets of 8-20 reps
  • Exercise #2: Hammer strength machine dips, 3-5 sets of 8-20 reps
  • Exercise #3: Standing cable tricep pushdown, 3-5 sets of 8-20 reps

Here is the training video for this workout:

Ronnie’s chest and tricep days were pretty straightforward. He focuses on lifting heavy weights for high reps on a few of the best exercises for each body part.

Actually I think the way Ronnie structures his chest exercises to be pretty interesting.

Ronnie has a dumbbell day and a barbell day. On his dumbbell day he performs different types of dumbbell presses such as flat dumbbell presses, incline dumbbell presses and decline dumbbell presses.

On his barbell chest day he focuses on three different types of barbell presses: bench presses, incline bench presses and decline bench presses.

If you are an advanced bodybuilder using the 6 days per week push / pull / legs split to build muscle then you may want to copy Ronnie and perform 2 different workouts per week for each body part.

This can be a great way to attack each muscle group from slightly different angles and prevent you from burning out so quickly.

Make no mistake: the 6 days per week push / pull / legs split is one of the most difficult training splits to recover from.

In my opinion only advanced bodybuilders with above-average genetics should be using it. If this describes you then give it a shot!

If recovery isn’t an issue for you then it is one of the most effective splits you can use for building muscle mass.

Conclusion

The push / pull / legs split is one of the best training splits you can use. It does a wonderful job of reducing overlap between different muscle groups so you can train hard without worrying too much about your recovery.

One of the big advantages of this split is that it can be customized depending on your goals. Here are my thoughts on which push / pull / legs split you should be using:

The 3 days per week version

This split works great for two groups of people:

  • Extremely strong bodybuilders and powerlifters who need more time to recover between workouts
  • Beginner to intermediate trainees with below average recovery ability

If you fall into one of these 2 categories then I highly recommend you give the 3 days per week push / pull / legs split a shot.

The 4 days per week version

This split works awesome for a very large percentage of the training population. You are training body parts once every 5-6 days which works AWESOME for a lot of people.

Charles Poliquin was also a big fan of this moderate training frequency.

This split can be used for any goal. However, I find it works especially well for bodybuilders who are using a high-intensity training program such as DC Training or Dorian Yates’ Blood And Guts training.

If you like training to failure then I strongly recommend you give this split a shot.

The 6 days per week version

This split works extremely well if your last name is Schwarzenegger, Coleman, or Efferding. Ok, maybe I’m exaggerating a little bit.  In all seriousness this split works best for talented bodybuilders.

If you grow like a weed on high-volume bodybuilding programs then I strongly recommend you give this training split a shot. You may find that it is exactly what you need to take your training to the next level.

If you do not have great recovery ability then you might want to skip this training split. It may just run you into the ground!

I hope that you found this material useful. If like this kind of content but feel that this classic split just isn’t for you then you may want to check out the following articles:

I am quite confident that one of the training splits covered in these articles will work AWESOME for you.

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Thank you for reading and I wish you the best of luck in your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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