The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!) 

What workout split do you use and why? Comment below! Hope you all enjoyed this one - don’t forget to give me a follow on Instagram (instagram.com/jeremyethier/ ) to stay updated with more content. Cheers!

1 word: consistency. Doesnt matter what split you choose, just stay consistent, month after month, year after year. And keep progressing in your weights.

How will The beginners learn to skip legs if they have a full body workout ?

This was mine before this video. Monday: Toes Tuesday: left shoulder Wednesday: Legs aka rest day Thursday: right eye Friday: Bottom two abs

I favor upper/lower split 4x wk. This enables me to train really hard yet gives 2 days for recovery. At level 44 the 2 days of recovery are crucial when you factor real life. Also, if you miss a day it’s easy to keep the routine going as you have 3 rest days built in every week. The main things though are: Make sure your diet is on point. Make sure you’re training has enough intensity and you progressive overload. Make sure you track your workouts and stay consistent. Stick to the basics like the compound lifts. Save isolation movements for extra volume only. Do these things and you WILL see gains. Peace out. Oh and watch Jeremy’s channel too. Duh!

Monday: Push Tuesday: Pull Wednesday: Legs (skip) Thursday: Rest Friday: Upper Saturday: Lower

My split MON: Rest TUE: Rest WEDS: Rest THURS: Rest FRI: Rest SAT: Cardio to the shop to get beer SUN: Rest

But everyday is chest day..

Since I started on self improvement, I've going on and off from training, because I didn't even know what workout routine suits me and I'm the type of person that has to know what he's doing, or else he'll just fall off sooner or later. This video cleared up everything for me. Nice work man!

In germany we train biceps on friday before hitting the club :D

I`m 62, been a fitness freak all my life and knocked around gyms for 47 years. I`ve no doubt that a full body workout 3 times a week is by far the best type for results. Everyone these days goes for mass building and to look good, the vanity workouts as I call it. They virtually all ignore c/v (by far the most important type of fitness and the one that is most applicable to everyday life with the greatest long term health benefits) and some idiots even claim that hitting the gym is better than running for cv! That's just rubbish. Full body workouts will make you stronger, look nearly as good (if that's your aim-in my book that should be the last reason for exercising) and means you don't spend your life in the gym. What everyone is missing is that in order to progress you need to A) exercise hard-not simply turn up B) shock your muscles by using different exercises and not sticking to the same programme every time you go to the gym and C) the realisation you are not really training your body but your mind. If you can adhere to the discipline of exercise you`ll go week in week out, year in year out and get results. Always include running its the basis of all fitness and what the human body is designed to do, and by that I don't mean a 20 minute plod on a treadmill that's for pussies. Get out in a forest or pound the tarmac its much harder and will benefit you far more. and yeah I know some will say that's bad for your joints and knees. Really I`ve never and I mean never met anyone with such problems and ask those who say that to actually give me the names of two people with such injuries. Aim to run 2-3 miles x3 a week and I mean run, not plod. Put as much effort into your running as you do the gym, it will pay off. Also throw a curve ball into your work outs. Such as for a month going Monday, Tuesday then rest two days then go Friday and Saturday. Other tips would be every December take a whole month off and go out and party. Ok you`ll put a bit of weight on, but if your mind frame is right you`ll enjoy working it off in January. As regards food, get your protein from meals not shakes, and don't be a slave to eating 100% healthy. take it from me if you don't have the odd binge, eat fatty lovely foods, get smashed, have sex as often as possible and the odd smoke you wont live longer---it`ll just seem it. as regards roids, well if you want your personality changed, risk dying at an early age and have to rely on drugs it means your a dick head nothing else. train to live, not live to train you are not an Olympic athlete but a normal guy looking after themselves. If you are consistant the results will come.

Really appreciable bro, i had experience of U/L Splits and it really gives u higher strength + muscle growth as compared to bro split, again starting the U/L Splits after a long break, hope i get my gains to max again!!

I love full body workouts! What I love about it is that I feel extraordinarily good after doing the workout, which also continues into the next day when I am having a rest day. After the rest day my body just "asks" of me to train again, and the cycle begins again. I never feel tired or worn out, and it has maximized my mood, energy and zest for life.

I’m in my 50’s and do the full body workout 3 times per week mainly focusing on compound movements. Moderate weights, form, and full range of motion is key for me. My workouts are done in about 30 minutes. This is a lifestyle choice for me because I want to look tone, live a healthier life, and slow down the aging process.

The disadvantage of other splits is that the deeper you go into your workout, the harder it’ll get. For example, if you bench press and military press the same day, whichever comes first is gonna make the other one suffer.

M: Legs Tu: Legs W: Legs Th: Legs F: Legs Sa: Legs Su: Legs I should mention I always skip leg day

WE NEED A "The Best Science-Based FULL BODY WORKOUT To Maximize Growth" VIDEO !! I TRUST IN YOU IN EVERY SINGLE WORD.

Full Body is the best for beginners, because even if you miss a workout you can always jump back into it. Instead with a bro split if you miss a workout you feel lost

I really like that he cites his sources. No one else does that. He also explains things thoroughly and offers alternatives and lets you choose which options would suit you.

I died when he showed Friday as leg day but it said (sometimes)

Just don't forget your leg and lower back workout. It doesn't just include to look good but can help in many ways, carrying heavy stuffs etc.

‘When it comes to’ fitness RU-vidrs, you’re as good as it gets. Been subscribed for a couple months and I’m loving the videos

I’ve been training for 27 years, longer than half the people reading have been alive. I can tell you this, and Dorian Yates is also an advocate of this... the key to training is consistency. Everyone wants to get mass as quick as possible and sessions become too frequent and too long. Burnout or injury occurs and you’re back to square one. Don’t train your muscles more than twice a week, otherwise you’re doing them every second day and all you need is a bad sleep or a long shift at work and you’re training tired which just invites injury. I’ve never done 16 sets for chest. Ever. If your chest isn’t taxed after 3 sets of 3 exercises, you’re doing it wrong. My tip would be to train your easy growing muscles once a week and your weaker body parts twice. Let your body rest sufficiently or else you’re much more prone to sickness, fatigue and injury. After a pec tear, hernia, multiple strains and even a pacemaker (heart problems when sleeping), nothing is worse than constant stop/start to your training. Above all else, train safe.... consistency is what gets you mass when you stick to regular training, regardless of the split.

I just recently found Jeremy Ethier and I think his channel has everything that we need to know

Love the full body workout, gives good progress and wiggle room between rest and workout days.

Friday: Legs (sometimes) cracked me up, hahaha!!

My split is fairly simple: Monday: Right Bicep Tuesday: Left Bicep Wednesday: Right Bicep Thursday: Left Bicep Friday: Right Bicep Saturday: Left Bicep Sunday: Rest (do both biceps but less sets)

This is the video I needed as currently was doign a bro-split. Going to try a push/pull workout and workout all my muscles at least twice a week

This was very informative! Glad I found this. I used to do the bro split all the time. It's the only thing that I have ever done. Over the past few years because of a lot of life changes, I haven't been working out near as much as I used to. Almost to the point where I feel like I have to start over. So seeing all of this information was very helpful. This will help me cater my split to where my body is right now. Thanks!

did researchers make rats to do push ups????

I've been watching fitness videos on RU-vid since ages and this is by far the best advice for beginners who really want to put in the effort from scratch and enjoy lifelong gains. Thanks a ton! I'll be sharing this video to a lot of my folks.

4 years later and still one of the best vids i found online . Appreciate the knowledge 🚨🔥

This was very helpful - Thankyou! And thanks for including the primary lit :)

"Just know that workout volume and consistency are the more important factors." This one sentence is the perfect example of why I watch your vids and trust your advice. It's all based upon reliable sources, backed up by personal experience, and presented with wisdom and common sense. Thanks for doing what you do!

Push/Pull/Legs workout split. undefeated.

I agree with this completely. Just stay consistent and you will see and feel results. Try to workout 5-6 times per week. Work whatever is not sore and what you have the energy for

Thought I’d come back to this after a month to update you. I’ve been on full body for a month, my triceps and biceps are now visible. I have a lot of size to them and my shoulders are now slightly wider. My legs have always been my best asset but this split has definitely increased my strength. I’ve maxed some machines I never thought I would have so soon. Full body will be for me until I’m ready to move on to PPL. Note to all: if you go from Full body to PPL, you HAVE to go to a SIX day PPL. If you do a 3 day you’ll be hitting your muscles less than you were on full body.

The summaries at the end are very useful. Thanks.

I’m a beginner & without watching this video yet I can already tell you that this is the information I needed

🎯 Key Takeaways for quick navigation: 00:06 🏋️‍♂️ Training split affects gains; explore different splits. 01:28 🔄 Total body split offers recovery and frequent muscle stimulation. 03:19 🤸 Push/pull/legs split groups muscles functionally for athleticism. 04:41 🚫 Avoid bro-splits that overlap muscle functions; prioritize recovery. 07:24 💪 Exercise selection and sequence impact split effectiveness. 09:19 🧬 Genetics and individual response affect split success. 11:40 🔄 Change splits periodically to adapt and optimize gains. 12:07 🧪 Experience and individual response outweigh general studies. 13:02 💡 Various training programs available for different goals and levels. Made with HARPA AIbe

Athleanx is amazing but Jeremy the simplicity of your videos make it much easier to implement the information. Jeff's vid on splits left me so confused and i was also so confused when i heard ppl talking about push & pull but you explained it clearly and it turns out that's the split I've been using this whole time anyways 😁 Keep the amazing content coming.

I’ve been doing a PPL split for the first time on my own. In the past I’ve done similar routines through home workout programs, but I wanted more equipment variety that’s available in a gym. I’m glad I finally ace the switch to lifting in a gym. The PPL split gives a lot of variety so it never gets boring!

My man. Always spitting that fire.

I freaking love this channel this guy explains everything in detail

My split: Mon - Legs Tues - Leg Wen - Le Thu - D Fri - De Sat - Dea Sun - Dead

Thank Jeremy! Also good advice. I really appreciate the time and energy you put into the videos and the graphics are great as well.

“Calves will be addressed in another video” -Jeremy in his video on legs Well... we’re waiting

tbh i have been struggling to find a perfect if not best routine for myself as i work as a nurse and my shift differs every week. thank you for your video as i have now come up with a great work out routine!

This was an excellent and informative overview of program design. Great work Bro. Thanks!

Thanks for useful video. I just started weight training and feel confused with a lot of programs but your video help me greatly for deciding my workout plan.

I have been training for 16 years but I still learn new things from you. Thanks Jeremy...

For muscle confusion I do whatever I feel like as long as the muscles involved have healed. You're welcome

This has been so valuable thank u so much, i've learned alot !

Currently been doing a push/pull/legs and that’s working great for me!

3:50 is true, i've been doing your workout routine for full body workout A and B for this past few months. and i gain more strength significantly while doing shoulder workout on my rest days

I was literally confused as a beginner but I then I watch this thank God.The most practical and useful video.Thanks bro.Keep it up.

3 times a week.. with a high intensity full body workout is perfect for me.. 😊

Great video! I remember in my 20s (45 now) I was told to go with the bro split. I lived and breathed the Bro split for the better part of my 20s. I had gains and my diet was sound enough to be pleased with the results. Once i hit into my mid 30s however, I could feel and see my body metabolism begin to shift. My dieting had to change but so did my work out routine. Sure enough I got into the push/pull/legs routine and had the best gains ever. Now 45 and aesthetically in better shape now than in my 20s. Go figure !

Do 100 push ups, 100 sit ups, 100 squats and run 10 KM everyday and don't use air conditioning or heater (ever!).

This antention to detail and great stats, is just amazing. Glad i know now then before. Blessings bro. Shocked from first few min.

I CANNOT thank you enough for the summary at the end. Wish more videos have this

I do Push Pull Legs on a rolling routine, I let my body and how my muscles feel decide if I need a rest day rather than sticking to specific days. More important to understand how your body feels rather than just looking at a calendar.

Best science based full body workout for muscle growth ?

Your brother’s mobility in his ankles and hip is crazy for the squat

I appreciate this high quality video, I'd definitely want to try the full body split. I'm a researcher and I went and read the meta-analysis you've referenced, the results are not statistically significant!

I do full body 3x/week mainly because I don't want to be in the gym almost every day of the week as I'm a college student. Also, those were some clean squats your brother did!

what I do is very similar to the upper/lower except I do a "leg day" while also training some arm muscles along with it. Glad to know that I am optimizing my time and effort at the gym

Thanks for the video, I’m a beginner and this has so much Info. Thanks. (:

Congratulations on your new gym and thank you so much for all of your quality videos... I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm). I'd love to know where I can get a tank top like the one's you wear in your videos. Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours. Where can I get that tank top that you wear in your videos (the blue or gray)? Can someone help me?

A new video always brings a smile to my face! Keep it up man!

You’re the man

Hey Jeremy, I am an advanced athlete. Some months, my training is purely calisthenics based, others, it's a bro split, but with weights and calisthenics combined. I always incorporate P-bar dips, straight bar-dips, pullups, pushups, and handstands with all their variations. BUT, recently, I feel like my strength is plateaued so did my muscle mass gain, for almost 8 months now. I would like to introduce change to my body's enduarnce and stamina, in hopes of causing muscle growth and strength gain. Shall I go for weighted FullBody 3x week and for the other 3 days core & handstands? Or shall I go for the Upper 2x and Lower 2x ? Thanks :)

Thank you for not making this video 30 minutes long like others would

SQUAAAAAAAAAAD 💪 Thanks Jeremy! I do PPL, and I’m pretty happy with the results :)

3 day fullbody forever!! 💪💪 mainly cuz less time spent in gym but I still feel tired af.

I used to do the bro splits but lately I’ve been doing full body workouts 3-4x per week so I don’t have to go more than 2 days without working out a particular body part. Seems to be working out pretty good! 💪🏽😁

I started with compound lifts not even knowing it was the right thing to do. How you present it makes sense tho.

Great video Jeremy! I started with full body vs bro and years later I’m still doing full body. When I don’t, my workout feels incomplete. Onward. 2019!! Looking forward to seeing where you take us. Always awesome!

Started out about 6 months ago and followed a full body 3x per week split, gained strength and muscle mass and recently switched over to the Push-Pull-Legs-Push-Pull split

This was an excellent video ! It cleared up a lot for me.

Bro you are the best triangle in RU-vid!!! I love watching all your videos

How comments section in 2019 has become the center of the meme universe

Back in the mis 2000's when I was training heavily (5 days a weeks and two a days) I did what I called a "push pull" split but it was very different than what is described here. My push pull was literally a push movement followed by a pull movement. So chest and back were a day (bench press followed by lat pull, etc.), bi's and tri's were a day (curls followed by tricep pulldowns etc.), front and back shoulders + abs were a day, and squats and deadlifts were a day. This was popular back then, not sure why it fell out of favor. Lots of compound movements, and a lot of progressive resistance possibilities for a split like this.

Full body 4 days in a week and you are a beast !

As a nursing student, i love his videos because it literally is research based❤️❤️

Perfect timing to this video to come up. 2019 i'm turning Saiyajin... watch me!

My split Mon - pizza Tues- KFC Wed -pizza Thus- pizza Fri -, beer day Sat - beer day once again Sun - roaming.

Dude thank you so much. I cannot say how much help I’m getting from your super quality videos. Can’t believe you’re giving this information for free. God bless you man.

I've just started working out and am just working on my form with low weights high reps. My workout; pick either arms and chest for one day, core and endurance another, leg day for another. Each of 3 days I alternate what order I do these exercises, in a week I'll do 2 lots of these with a rest day thrown in when I need/feel like it. So far I ache in the places I expect to but I feel great. I'll increase the weight and lower the reps gradually as I feel things getting easier.

Upper: Monday / Thurs Inclined DB Press / Bench Press Lat Pull Down / Wide Pull Ups Military Press / DB Overhead Press One Arm Row / Back Row + 2 Accessories Exercise Base on your goal. For example, Lateral Raise, Bicep Curls, Skull Crusher. Lower: Squats RDL / Dead Lift Lunges Calves Raises Leg Extension I do static weight, 1 warm up + 3 official sets for each exercise. I do light abs exercises right before every workout ends.

5:53 when you realise you are done but probably not enough..😁🐏

as always , clear and concise content!

Thanks! very good video. i have trained for 7 years and tried lots of diferentes routines (ab, abc, abcd, abcde, mentzer hit, peridizations...) but always had a very very low growth rate when comparing to my friends (some worked togheter with me), even going to nutritionist and taking suplements. i will try your ideias now becouse you have a scientific base, to see if i finally grow faster XD

I use a full body workout 3 days on & 1 day off. Because I use compound lifts & bodyweight exercises my workouts are always less than half an hour long. I just do 1 long set per exercise instead of breaking the reps into sets & switch from one exercise to the next without any breaks. It gives me a pretty decent cardio workout as well (I never run but when I do I can hit a 7 minute mile easily).

Friday: Legs (sometimes) Lmao so accurate.. I do push/pull/legs it goes well with my schedule

the sum up at the end of the video is always beneficial

I do back/chest/arms on session 1 and legs/shoulders on session 2. Works really well.

My split: Mon:chest Tue:Chest Wed:chest thur:Chest Fri:chest Sat:Chest Sun:Chest

For me I do full body Monday then Tuesday cardio and core. Then Wednesday Back and biceps. Thursday chest/shoulders and cardio. Friday legs and core. Rest on weekends.

Found this very helpful. Thanks for sharing!