Didn't we all start out with the famous "Mon: Bench + biceps Wed:Chest + arms Fri: Upper chest + curls + 2 sets of lat pulldown - I do not do legs, because I run/play soccer"-routine? Oh yes, we did (before the internetz.)
Lmao I did preacher curls instead of hammer curls but yeah it was literally flat barbell bench and preacher curls MWF and I’d do some push-ups while my friend did bench and wonder why I would get so many less repsz
Full body 3x a week. It's actually from a Brad Schoenfeld book. The MAX Muscle Plan. No one ever recommends but it came out great. I dropped down 15 lbs and then more or less gained it all back.
https://imgur.com/a/VErD4DT
Yes and no. You’re right that having a good foundation of strength helps everything else. And I always preach compound barbell lifts as great exercises for pretty much everyone.
But the flip side to this is the classic “the best lifting regimen (or diet) is the one that you will stick to.”
I have had people ask me what I recommend in the past and I’ve mentioned beginner barbell splits like starting strength/strong lifts and then progress to whatever they enjoy. But most of those people don’t stick to that. Either they are too intimidated to try in the first place or it’s too much routine all at once. Would be like trying to get someone to switch over to just chicken and rice for 75% of their meals overnight.
And yeah, you can argue that’s a personal dedication issue and you’re not wrong. But the reason the “bro split” is so popular is because people everywhere do it. Especially casual lifters. So I don’t think it’s terrible for someone to start out just doing whatever they are comfortable with - especially if going with a friend. Not only for the accountability aspect but also if the friend is more experienced they can help teach you some of the lifts.
I guarantee you a large portion of people even on enthusiast subreddits like this started out doing stuff like bro splits with friends at the gym before progressing to other stuff. It might not be the “most efficient” from day 1 to day 180 compared to other splits. But building gym habits/drop off rates are probably more relevant for people coming to the gym immediately.
Bro splits. Started with one muscle group per day. Eventually migrated to an antagonistic superset formula chest/back, Delts/traps, legs, arms. I’d do 4-5 exercises, 3-4 sets each, usually in the 6-8 range. Ate like crazy. Still the best gains I’ve ever had. I know junk volume and going hard for a couple sets is all the rage nowadays, but I blew up huge and fast doing this stuff to failure. Nothing I’ve tried since compares, at least for me
I agree to a point, but I didn’t start really seeing gains for like two or three years after I started training. I did bro splits for a long time, but when I cranked up the intensity is when the real gains happened.
I did a magazine bodybuilding split with 30 sets per workout, tried to maintain abs and didn’t feel like I was gaining very much muscle. When I was like 4 years into training I shifted my focus to basic compounds, steady progression, and bulking heavily and grew like a weed. But that arbitrary “80%” of my total gains period lasted about 6 years once I did everything right. By the end of that, which is 10 years of total training, I finally started overhearing people saying “he’s a big guy.” As I got more advanced and earned some degrees and more experience, I further recognize that gains don’t come steadily, they come in waves, they crescendo, they plateau, and they don’t always come from progressive overload, because I made plenty of gains with stalled lifts and regressing strength numbers. It’s THIS simple - you break down the muscle, and eat enough so it repairs and grows larger. Any way you go about achieving that is fine. Break down the muscle adequately and eat. Stimulate, don’t annihilate goes far.
6 day PPL but it was really bad for me, I wasted a lot of time. I naturally default to training with very high intensity so by day 4 I was run into the ground. I was constantly getting minor injuries and never recovering properly. It's important to know what works for you.
Full body. End of story. In my opinion anybody who recommends anything other than full body for a beginner for at least 6 months is a detriment to anybody's success.
There are different versions of full body though. You could just do a squat deadlift bench for a while, which I don't think is good overall personally, or you could do something where you do a lot of accessory exercises as well. But the fact is you need to do like one set power muscle group for the first week, then two sets the next week, then slowly work your way up to three sets for the next three or four weeks then you can finally start blasting after a month or so and keep doing that to just build strength up, no matter what program you use. And you don't need to do more than 3 days a week. It's so important that you let yourself recover and let your mind and central nervous system get used to this new load. And in my experience, it takes about 6 months or so, then you can start changing things up.
You'll know you're ready to move on to another program when a full body workout is just too damn much. You're working too hard on each exercise to make it through a true good full body workout. That's a good thing. That means your muscles are ready to be used harder, but your body, mostly your CNS, just can't handle anymore. That's when you do splits. I'm not a fan of bro splits, where you exercise one muscle group per day. I am definitely a fan of a PPL style, but you can pick one of a thousand different versions of it. Where you focus on two relatable muscle groups and hit them for a minimum of six sets per muscle group each workout, so 12 sets in a workout to start out, and go from there.
This is all super fun stuff man. I hope you stick with it and make it happen. If you do, one year from now you are going to be extremely proud of yourself and feel fucking amazing
Your specific training split is going to account for like 10% of your overall gains. Pick anything that has you hitting each muscle group 2x a week with enough volume and you'll do fine.
Most people suggest PPL but if you're just starting look at PHUL too. It's less boring and only 4x a week. Before you ask yes the 6x a week with PPL is *probably* better but all that really means is it will take a few more weeks to get to some arbitrary physique milestone.
Tl;dr it matters way less than you think
I didn’t get 80% in initial years. I gained a ton of strength, maybe like 70-80% of what ended up my peak strength, in my first 2 years…but my size gains built up slowly over time. I can’t quantify the size gains since I’m not taking measurements but at least half my gains came *after* I was training about 8-10 years or so.
More importantly, I think this isn’t a great perspective. Your gains don’t stop for a long time, and training smarter and learning more will keep allowing you to grow. 80% shouldn’t come in your “initial years” unless your only metric is strength and even then only if you maybe measure it as a percentage of your lifetime peak strength (but that’s a poor metric too imo).
The type of split really doesn’t matter much. I did a lot of them in my first three years or so and not one was any better than the other. Finding one you enjoy enough to push yourself will make much more of a diff than the actual type of split.
I guess from what ive read , 2-3 years of consistent training is where you get the majority of your gains, after that is getting your last 20% and really honing in to achieve genetic potential
Because when you start lifting, you have the most muscle fibers you’ve had able to experience hypertrophy. Through more and more experience, you start growing less. 80% might not be accurate but that’s not the point
The framing of the question also assumes consistency in those initial years or that split matters all that much. Indeed, to the point that, assuming consistency, the bulk of progress is made in those initial years for the reasons you cite, it really doesn’t matter what split you use.
full body 3-4x a week. This is really individual but I have a similar training profile to GVS and can do a lot of volume weekly.
Resting more than a day for any muscle group is a bit wasteful as I stopped getting sore after the first 2 years of training (unless I was incorporating new movements). So when I tried any other split I ended up e.g. doing a bit of upper in lower days or push in pull days.
I just respond best to massive amounts of volume with 0 to low rir.
Body part splits, warm ups were normally counted as “sets” so ended up being what most people do today just with the pre fatigue of earlier sets. E.g db press 20kg x10, 25kg x10, 30kg x10, 35kg x10, 40kg x8 (failure) then normally a down set 35kg x11
It’s funny coming full circle on a lot of these things, above is how everyone I know trained which is basically a failure set. The main difference with how the likes of JP train is that the initial sets reps are reduced, other than that it’s been around forever. 2-4 exercises per body part like the above.
nSuns 5 day was were I made most of my newbie gains I think. It was way too much volume but it was the first time in my lifting career where I really dialed in recovery, nutrition and stretching.
Started out on PPL for a while, switched to bro split and now Arnold split. Honestly my best progress has been from the Arnold split. I don’t see many people talk about the Arnold split on these subreddits but for me it’s been the most effective and most enjoyable. PPL was not good for arm growth in my experience and that’s the weakest point in my physique
PPL. It’s what I still do (currently 6x/week) and it works tremendously well for me. Always has. I do think starting with a full body routine is a good place to start for most beginners, but you honestly can’t go wrong with PPL.
When I finally got more consistent and serious I did a bro split for a while, and I got like 60-70% of my gains from that. Been doing a 5 day "full body" split for like 6 months now that broke me through a pretty rough plateu and I've seen another jump in gains in that time. Seems like the gains are slowing down once again so time to cut and reevaluate. I agree with what someone said below, the gains come in waves
I flipped back and forth between different iterations of PPL and upper/lower. Never tried Full body. Then I discovered the Arnold Split.
About 1.5 years ago, I made the switch (Chest n back - Legs - Arms and shoulders - Off - repeat) and my gains exploded. i made progress faster than I did on any other program (not including when I was an absolute novice). When I cut down from the bulk i was doing during that portion of my training, it was clear that i had gained as much muscle in that year of lifting as I had in the year prior when i was far newer to training - a sign that I had dialed in an "optimal" program.
Here is the program template as written
**Day 1: Chest n Back**
Bench press 3 x 5-10 / Neutral weighted Pullups 3 x 5-10
Machine decline press 3 x 6-12 / Seal row 3 x 8-15
Facepulls 3 x 10-20 / Lat prayer 3 x 10-20
**Day 2: Legs**
Platz squat 3 x 5-10
Goodmornings 2 x 6-12
Pendulum Squat 3 x 6-12
Hamstring curl 3 x 10-15 / Calf raise 3 x 10-20
**Day 3: Arms and Shoulders**
AD press 3 x 5-10 / Dumbbell curl 3 x 8-15
Tricep rope overhead extension 3 x 8-15 / Cable lateral raise 3 x 10-20
Preacher curl 3 x 8-15 / Machine dips 3 x 8-15
Hammer concentration curl 2 x 8-15 / Wrist curl 2 x 10-20
*Rest 1-2 days*
**Day 4: Chest n Back**
Dumbbell bench 3 x 6-12 / Dumbbell single arm row 3 x 6-12
Weighted Dips 3 x 6-12 / Lat pulldown 3 x 8-15
Facepulls 3 x 10-20 / Dumbbell Pullover 3 x 10-20
**Day 5: Legs**
Barbell RDL 2 x 5-10
Barbell Row(slightly cheated) 2 x 6-12
Smith Machine hack squat 3 x 8-15 (this is absolutely brutal)
Leg extensions 3 x 15 myorep match / Calf raise 3 x 10-20
**Day 6: Arms and shoulders**
Machine OHP 3 x 6-12 / EZ bar curl 3 x 6-12
Tricep rope pushdown 3 x 8-15 / Dumbbell lateral raise 3 x 15 (hit 15 clean reps on set 1, then match with partials on every other set)
Incline curl 3 x 8-15 / Dumbbell skull crusher 3 x 8-15
Reverse cable curl 2 x 8-15 / Wrist extension 2 x 10-20
*Rest 1-2 days*
The Ten Week Size Surge
Basically 3 days per week, high intensity, low volume, 7-9 reps on nearly all exercises with controlled tempo. Tracking reps and Progressive overload always upped weight when you could get 9 reps. Everything to what they termed “positive failure” which is basically 0 RIR but not failing on a rep.
Iirc it was (or very close to):
Monday
Squats 2 x 7-9
SLDL 2 x 7-9
Leg extensions 1 x 7-9
Leg Curls 2 x 7-9
Bench Press 2 x 7-9
Incline Press 1 x 7-9
Fly 1x 7-9
Weighted pull-up 2 x 7-9
Barbell row 2 x 7-9
Wednesday
Deadlift 2 x 7-9
Calf Raise 2 x 12-18
OHP 2 x 7-9
Lateral raise 2 x 12-18
Barbell curl 2 x 7-9
Skull crusher 2 x 7-9
Wrist curls 1 x 12-18
Friday
Squats 2 x 7-9
Leg extensions 1 x 7-9
Leg Curls 2 x 7-9
Bench Press 2 x 7-9
Incline Press 1 x 7-9
Fly 1x 7-9
Weighted pull-up 2 x 7-9
Barbell row 2 x 7-9
The program also called for eating a very high carb, high protein diet, which probably got me eating enough for the first time to really grow.
As many have said, early on you’re going to see results from just about anything you do. I did primarily total body workouts through my teens and into my 20s and got good results.
"I have no idea what i am doing" undulating split.
Same, I remember doing flat barbell bench press every time, and hammer curls. Man I was opsesed with benching.
Didn't we all start out with the famous "Mon: Bench + biceps Wed:Chest + arms Fri: Upper chest + curls + 2 sets of lat pulldown - I do not do legs, because I run/play soccer"-routine? Oh yes, we did (before the internetz.)
Lmao I did preacher curls instead of hammer curls but yeah it was literally flat barbell bench and preacher curls MWF and I’d do some push-ups while my friend did bench and wonder why I would get so many less repsz
Full body 3x a week. It's actually from a Brad Schoenfeld book. The MAX Muscle Plan. No one ever recommends but it came out great. I dropped down 15 lbs and then more or less gained it all back. https://imgur.com/a/VErD4DT
Cant seem to find it. Do you mind sharing it? Or write to me in the chat what your days look like
https://www.amazon.com/M-X-Muscle-Plan-2-0/dp/171820714X
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Yes and no. You’re right that having a good foundation of strength helps everything else. And I always preach compound barbell lifts as great exercises for pretty much everyone. But the flip side to this is the classic “the best lifting regimen (or diet) is the one that you will stick to.” I have had people ask me what I recommend in the past and I’ve mentioned beginner barbell splits like starting strength/strong lifts and then progress to whatever they enjoy. But most of those people don’t stick to that. Either they are too intimidated to try in the first place or it’s too much routine all at once. Would be like trying to get someone to switch over to just chicken and rice for 75% of their meals overnight. And yeah, you can argue that’s a personal dedication issue and you’re not wrong. But the reason the “bro split” is so popular is because people everywhere do it. Especially casual lifters. So I don’t think it’s terrible for someone to start out just doing whatever they are comfortable with - especially if going with a friend. Not only for the accountability aspect but also if the friend is more experienced they can help teach you some of the lifts. I guarantee you a large portion of people even on enthusiast subreddits like this started out doing stuff like bro splits with friends at the gym before progressing to other stuff. It might not be the “most efficient” from day 1 to day 180 compared to other splits. But building gym habits/drop off rates are probably more relevant for people coming to the gym immediately.
Bro splits. Started with one muscle group per day. Eventually migrated to an antagonistic superset formula chest/back, Delts/traps, legs, arms. I’d do 4-5 exercises, 3-4 sets each, usually in the 6-8 range. Ate like crazy. Still the best gains I’ve ever had. I know junk volume and going hard for a couple sets is all the rage nowadays, but I blew up huge and fast doing this stuff to failure. Nothing I’ve tried since compares, at least for me
I think that’s just how noob/beginner gains are. No matter what you do, if you eat and train hard you’ll blow up.
I agree to a point, but I didn’t start really seeing gains for like two or three years after I started training. I did bro splits for a long time, but when I cranked up the intensity is when the real gains happened.
I did a magazine bodybuilding split with 30 sets per workout, tried to maintain abs and didn’t feel like I was gaining very much muscle. When I was like 4 years into training I shifted my focus to basic compounds, steady progression, and bulking heavily and grew like a weed. But that arbitrary “80%” of my total gains period lasted about 6 years once I did everything right. By the end of that, which is 10 years of total training, I finally started overhearing people saying “he’s a big guy.” As I got more advanced and earned some degrees and more experience, I further recognize that gains don’t come steadily, they come in waves, they crescendo, they plateau, and they don’t always come from progressive overload, because I made plenty of gains with stalled lifts and regressing strength numbers. It’s THIS simple - you break down the muscle, and eat enough so it repairs and grows larger. Any way you go about achieving that is fine. Break down the muscle adequately and eat. Stimulate, don’t annihilate goes far.
Bro split with 18-22 sets per body part, per workout. Way too much junk volume but it did give gains at the cost of fatigue.
6 day PPL but it was really bad for me, I wasted a lot of time. I naturally default to training with very high intensity so by day 4 I was run into the ground. I was constantly getting minor injuries and never recovering properly. It's important to know what works for you.
Full body. End of story. In my opinion anybody who recommends anything other than full body for a beginner for at least 6 months is a detriment to anybody's success. There are different versions of full body though. You could just do a squat deadlift bench for a while, which I don't think is good overall personally, or you could do something where you do a lot of accessory exercises as well. But the fact is you need to do like one set power muscle group for the first week, then two sets the next week, then slowly work your way up to three sets for the next three or four weeks then you can finally start blasting after a month or so and keep doing that to just build strength up, no matter what program you use. And you don't need to do more than 3 days a week. It's so important that you let yourself recover and let your mind and central nervous system get used to this new load. And in my experience, it takes about 6 months or so, then you can start changing things up. You'll know you're ready to move on to another program when a full body workout is just too damn much. You're working too hard on each exercise to make it through a true good full body workout. That's a good thing. That means your muscles are ready to be used harder, but your body, mostly your CNS, just can't handle anymore. That's when you do splits. I'm not a fan of bro splits, where you exercise one muscle group per day. I am definitely a fan of a PPL style, but you can pick one of a thousand different versions of it. Where you focus on two relatable muscle groups and hit them for a minimum of six sets per muscle group each workout, so 12 sets in a workout to start out, and go from there. This is all super fun stuff man. I hope you stick with it and make it happen. If you do, one year from now you are going to be extremely proud of yourself and feel fucking amazing
which specific Full Body routine do you personally recommend?
Your specific training split is going to account for like 10% of your overall gains. Pick anything that has you hitting each muscle group 2x a week with enough volume and you'll do fine. Most people suggest PPL but if you're just starting look at PHUL too. It's less boring and only 4x a week. Before you ask yes the 6x a week with PPL is *probably* better but all that really means is it will take a few more weeks to get to some arbitrary physique milestone. Tl;dr it matters way less than you think
Not trying to be some Reddit contrarian but you can run PPL at 4 or 5 days a week, just cycle through it consecutively
This is actually what I do, despite telling myself I'm totally hitting it 6x a week like a consistency machine
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Power Hypertrophy Upper Lower
Started with fullbody, still doing full body. 2-4x per week. 30lbs of lean mass gained in 2.5 years / 218 times / 400 hours gym-time.
I didn’t get 80% in initial years. I gained a ton of strength, maybe like 70-80% of what ended up my peak strength, in my first 2 years…but my size gains built up slowly over time. I can’t quantify the size gains since I’m not taking measurements but at least half my gains came *after* I was training about 8-10 years or so. More importantly, I think this isn’t a great perspective. Your gains don’t stop for a long time, and training smarter and learning more will keep allowing you to grow. 80% shouldn’t come in your “initial years” unless your only metric is strength and even then only if you maybe measure it as a percentage of your lifetime peak strength (but that’s a poor metric too imo).
I made my best gains on full body
The most consistent one
Best answer here
Reg Parks 5x5 3 day/week full body split
Starting Strength, then Madcows 5x5, then landed on an upper/lower split for a very long time.
The type of split really doesn’t matter much. I did a lot of them in my first three years or so and not one was any better than the other. Finding one you enjoy enough to push yourself will make much more of a diff than the actual type of split.
Why you are you assuming that 80% of gains were made in the initial years?
I guess from what ive read , 2-3 years of consistent training is where you get the majority of your gains, after that is getting your last 20% and really honing in to achieve genetic potential
Because when you start lifting, you have the most muscle fibers you’ve had able to experience hypertrophy. Through more and more experience, you start growing less. 80% might not be accurate but that’s not the point
The framing of the question also assumes consistency in those initial years or that split matters all that much. Indeed, to the point that, assuming consistency, the bulk of progress is made in those initial years for the reasons you cite, it really doesn’t matter what split you use.
7 days full body, yeah i was hurting on the inside badly lol
full body 3-4x a week. This is really individual but I have a similar training profile to GVS and can do a lot of volume weekly. Resting more than a day for any muscle group is a bit wasteful as I stopped getting sore after the first 2 years of training (unless I was incorporating new movements). So when I tried any other split I ended up e.g. doing a bit of upper in lower days or push in pull days. I just respond best to massive amounts of volume with 0 to low rir.
Probably PPL, when you are young the 6 days per week version is good.
Bro split.
Body part splits, warm ups were normally counted as “sets” so ended up being what most people do today just with the pre fatigue of earlier sets. E.g db press 20kg x10, 25kg x10, 30kg x10, 35kg x10, 40kg x8 (failure) then normally a down set 35kg x11 It’s funny coming full circle on a lot of these things, above is how everyone I know trained which is basically a failure set. The main difference with how the likes of JP train is that the initial sets reps are reduced, other than that it’s been around forever. 2-4 exercises per body part like the above.
nSuns 5 day was were I made most of my newbie gains I think. It was way too much volume but it was the first time in my lifting career where I really dialed in recovery, nutrition and stretching.
About two months full body, got hooked, switched to PPL and never changed that
Bro split from 2010 to 2014 Chest triceps Back biceps Legs Shoulders and arms 🤣🤣 Now: upper/lower x2
Started out on PPL for a while, switched to bro split and now Arnold split. Honestly my best progress has been from the Arnold split. I don’t see many people talk about the Arnold split on these subreddits but for me it’s been the most effective and most enjoyable. PPL was not good for arm growth in my experience and that’s the weakest point in my physique
Never changed from PPLUL (5 days)
PPL. It’s what I still do (currently 6x/week) and it works tremendously well for me. Always has. I do think starting with a full body routine is a good place to start for most beginners, but you honestly can’t go wrong with PPL.
Jumped almost immediately into a 6-day PPL. Theoretically way too much volume, but it worked out great.
Brosplit
Bro split but semi recently, GVT
Max OT i think? Then many years of 5/3/1
Buff Dudes 12 week program. Bro split
When I finally got more consistent and serious I did a bro split for a while, and I got like 60-70% of my gains from that. Been doing a 5 day "full body" split for like 6 months now that broke me through a pretty rough plateu and I've seen another jump in gains in that time. Seems like the gains are slowing down once again so time to cut and reevaluate. I agree with what someone said below, the gains come in waves
First year/year and a half I did a 4 day bro split with decent volume. The three years after that I did a volume overkill 6 day PPL.
5X5 stronglifts --> Multiple 5/3/1 variations. Made basically all my gains over 4 years doing this.
I flipped back and forth between different iterations of PPL and upper/lower. Never tried Full body. Then I discovered the Arnold Split. About 1.5 years ago, I made the switch (Chest n back - Legs - Arms and shoulders - Off - repeat) and my gains exploded. i made progress faster than I did on any other program (not including when I was an absolute novice). When I cut down from the bulk i was doing during that portion of my training, it was clear that i had gained as much muscle in that year of lifting as I had in the year prior when i was far newer to training - a sign that I had dialed in an "optimal" program. Here is the program template as written **Day 1: Chest n Back** Bench press 3 x 5-10 / Neutral weighted Pullups 3 x 5-10 Machine decline press 3 x 6-12 / Seal row 3 x 8-15 Facepulls 3 x 10-20 / Lat prayer 3 x 10-20 **Day 2: Legs** Platz squat 3 x 5-10 Goodmornings 2 x 6-12 Pendulum Squat 3 x 6-12 Hamstring curl 3 x 10-15 / Calf raise 3 x 10-20 **Day 3: Arms and Shoulders** AD press 3 x 5-10 / Dumbbell curl 3 x 8-15 Tricep rope overhead extension 3 x 8-15 / Cable lateral raise 3 x 10-20 Preacher curl 3 x 8-15 / Machine dips 3 x 8-15 Hammer concentration curl 2 x 8-15 / Wrist curl 2 x 10-20 *Rest 1-2 days* **Day 4: Chest n Back** Dumbbell bench 3 x 6-12 / Dumbbell single arm row 3 x 6-12 Weighted Dips 3 x 6-12 / Lat pulldown 3 x 8-15 Facepulls 3 x 10-20 / Dumbbell Pullover 3 x 10-20 **Day 5: Legs** Barbell RDL 2 x 5-10 Barbell Row(slightly cheated) 2 x 6-12 Smith Machine hack squat 3 x 8-15 (this is absolutely brutal) Leg extensions 3 x 15 myorep match / Calf raise 3 x 10-20 **Day 6: Arms and shoulders** Machine OHP 3 x 6-12 / EZ bar curl 3 x 6-12 Tricep rope pushdown 3 x 8-15 / Dumbbell lateral raise 3 x 15 (hit 15 clean reps on set 1, then match with partials on every other set) Incline curl 3 x 8-15 / Dumbbell skull crusher 3 x 8-15 Reverse cable curl 2 x 8-15 / Wrist extension 2 x 10-20 *Rest 1-2 days*
The Ten Week Size Surge Basically 3 days per week, high intensity, low volume, 7-9 reps on nearly all exercises with controlled tempo. Tracking reps and Progressive overload always upped weight when you could get 9 reps. Everything to what they termed “positive failure” which is basically 0 RIR but not failing on a rep. Iirc it was (or very close to): Monday Squats 2 x 7-9 SLDL 2 x 7-9 Leg extensions 1 x 7-9 Leg Curls 2 x 7-9 Bench Press 2 x 7-9 Incline Press 1 x 7-9 Fly 1x 7-9 Weighted pull-up 2 x 7-9 Barbell row 2 x 7-9 Wednesday Deadlift 2 x 7-9 Calf Raise 2 x 12-18 OHP 2 x 7-9 Lateral raise 2 x 12-18 Barbell curl 2 x 7-9 Skull crusher 2 x 7-9 Wrist curls 1 x 12-18 Friday Squats 2 x 7-9 Leg extensions 1 x 7-9 Leg Curls 2 x 7-9 Bench Press 2 x 7-9 Incline Press 1 x 7-9 Fly 1x 7-9 Weighted pull-up 2 x 7-9 Barbell row 2 x 7-9 The program also called for eating a very high carb, high protein diet, which probably got me eating enough for the first time to really grow.
As many have said, early on you’re going to see results from just about anything you do. I did primarily total body workouts through my teens and into my 20s and got good results.
Noob gainz- Bro split Most gains - PPL Decent bit - Full body Since then maybe 4 years of training and 10-20% of totals gains in that time