Training randomly won’t get you results. A structured weekly plan keeps your progress consistent and focused.
Common Weekly Splits:
- Push/Pull/Legs (PPL): Great for intermediate and advanced
- Upper/Lower Split: Balanced and flexible
- Bro Split (1 muscle group/day): Good for volume, not frequency
- Full Body 3x/week: Ideal for beginners or busy schedules
Example PPL Split:
- Mon: Push (Chest, Shoulders, Triceps)
- Tue: Pull (Back, Biceps)
- Wed: Legs
- Thu: Rest or active recovery
- Fri: Push
- Sat: Pull or Full Body
- Sun: Legs or Rest
Tips:
- Train each muscle group 2x/week
- Progressively overload (more reps, sets, weight)
- Prioritize recovery (nutrition, sleep, hydration)
Match your supplement stack (Pre, Whey, Creatine) to your training volume and goals.
