My current workout routine is a Push, Pull, Legs split
Day 1 : Push (Chest,Shoulders,Triceps)
Day 2 : Pull (Back,Biceps)
Day 3 : Legs / Abs
Day 4 : Repeat / Rest (Auto Regulate)
This setup is optimal for utilizing muscle protein synthesis to its maximum. Protein synthesis is elevated for 72 hours after the muscle is worked. After the 72 hours the muscles must be worked to continue this anabolic elevated state.
Other workouts you can do to hit each muscle twice a week are
- Full Body 2x
- Upper/Lower (strength focused), rest, then followed by a Push Pull Legs (hypertrophy focused)
- Full Body 7x a week (low volume high frequency)
- Full Body 3x a week (every other day)
You should try to stick with a specific program/routine to make the best possible gains. If you’re constantly jumping around tracking progress and applying progressive overload can be extremely difficult and slow. Stick to one routine and try to improve over time to make the best gains possible!
Leave a comment down below what your workout routine is and why you choose to stick to that one!