What’s The Best Workout Split For Real Results?

[AMP]

Alright boys, let’s open this up.

There’s always that ongoing debate in the gym world — push/pull/legs vs bro split vs upper/lower vs full body. Everyone’s got their favorite, and everyone swears theirs is the “best,” but let’s be real… it depends, right?

I’m curious, what split has actually worked for you? Not just what looks good on paper, but what gave you the most size, strength, or consistency?


Personally, I ran a push/pull/legs a couple of months before and made some solid gains. The frequency felt great, recovery was manageable, and I didn’t feel like I was “waiting around” for chest day every week. But I’ve got a gym buddy who swears by the old school bro split, chest Monday, back Tuesday, etc. He says the extra volume on each body part works better for him.

Then there’s upper/lower — which honestly feels underrated. Simple, effective, and great for people who want to hit everything multiple times per week without being in the gym every damn day.

Some people even crush it on full body 3x a week, especially naturals who can’t recover like gear users.

So let’s break it down:

• What split are you running right now?

• Why does it work for you?

• Have you changed your split based on results or lifestyle?

• Do you train to failure every session, or keep it more sustainable?

Let’s hear what’s worked, what hasn’t, and what you’d recommend to someone trying to put on serious muscle without burning out.

 

[Poppy]

The 70’s… I was all over the place. I didn’t distinguish sports/bbing/pling/oly from another. Dumb teenager/young adult.

The 80’s… I did the 6 x a week hitting everything twice. I discovered peds. Early 80’s I was a gym rat. Mid to late 80’s I went head on into pling. I discovered the westside template in pling usa (now defunct mag).

The 90’s… got pretty strong and placed in some meets. Started a company late 90’s and the gym was a get in get out with minimal time. This would pay off later.

The 2k’s… wife left, shut down business and had a lot of rage and time on my hands. 2005ish got real strong and pr’d several meets. I was using westside. Gave all that up and started what is now called power building. Ppl…. 3 x a week with conditioning. Lost 20 pounds back down to 220 and could bench 315 squat 405 all day every day AND could run one 6 mile and do pull ups all day. Probably best shape of my life. Retired then turned 60… still doing ppl with exactly the movements that get me the most bang for my buck. I ramped up late last year for a meet and again early this year. Not sure when I will do THAT again.

Today I like the ppl template with rep range in whatever I feel like for the day. Trying not to get hurt and maintain a healthy lifestyle with good labs.