{"id":3781,"date":"2025-08-11T00:00:07","date_gmt":"2025-08-11T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3781"},"modified":"2025-08-11T17:42:00","modified_gmt":"2025-08-11T17:42:00","slug":"what-is-the-best-workout-routine-for-muscle-gains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/what-is-the-best-workout-routine-for-muscle-gains\/","title":{"rendered":"What is the Best Workout Routine For Muscle Gains?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"bro-split-vs-push-pull-legs-workout-routine\">Bro Split Vs. Push, Pull, Legs Workout Routine<\/h2>\n\n\n\n<p>We all want the &#8220;most optimal&#8221; workout routine. In this article we will explain the difference between the &#8220;bro split&#8221; and the push pull legs training program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"whats-the-best-workout-routine\">What&#8217;s the Best Workout Routine?<\/h3>\n\n\n\n<p>If you ever had the chance to try someone else&#8217;s workout routine, you would quickly realize that their &#8220;optimal&#8221; training program might not work for you.<\/p>\n\n\n\n<p>Why?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Different goal:<\/strong>&nbsp;someone who is trying to lose 10 lbs of fat should not train like someone who is trying to build 5 lbs of lean muscle mass.<\/li><li><strong>Different body composition:<\/strong>&nbsp;some people respond better to different type of training intensity.<\/li><li><strong>Different personality:<\/strong>&nbsp;if you tend to be more hyperactive, you would certainly prefer to train using circuit training rather than one exercise at a time.<\/li><li><strong>Different schedule:<\/strong>&nbsp;if you only have 45 minutes to work out, you will train differently than someone who can train for 2-3 hours.<\/li><li>The list goes on&#8230;<\/li><\/ul>\n\n\n\n<p>The bottom line is, the best workout routine is the one that will make you progress and that you can stick to.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"whats-a-workout-split\">What&#8217;s a Workout Split?<\/h3>\n\n\n\n<p>Every training routine has a specific goal: lose weight, build strong legs, get bigger arms&#8230;<\/p>\n\n\n\n<p>A workout split is a way to break up your training over a period of time. Some people like to do a full body workout three times a day and others prefer to train one muscle group per session, also know as &#8220;bro split&#8221;.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"is-bro-split-bad\">Is Bro Split Bad?<\/h3>\n\n\n\n<p>A &#8220;bro split&#8221; is a workout routine that focuses on every muscle group once a week.<\/p>\n\n\n\n<p>This was a common training routine among professional bodybuilders.<\/p>\n\n\n\n<p><strong>Here&#8217;s a 6-day bro split workout routine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Monday: Chest<\/li><li>Tuesday: Back<\/li><li>Wednesday: Legs<\/li><li>Thursday: Shoulders<\/li><li>Friday: Arms<\/li><li>Saturday: Rest or Abs &amp; Calves<\/li><li>Sunday: Rest<\/li><\/ul>\n\n\n\n<p>Been there, done that.<\/p>\n\n\n\n<p>There is nothing wrong with that type of workout routine if performed with the\u00a0right training volume. However, it&#8217;s probably not appropriate for most people and you&#8217;re more likely to do more training volume using a different workout routine.<\/p>\n\n\n\n<p>Research suggests that training a muscle group twice a week can create superior hypertrophic outcomes than once a week.<\/p>\n\n\n\n<p>A natural athlete tends to increase muscle protein synthesis for 48 hours after a muscle group has been trained. Therefore, you should be able to train a muscle group 2-3 times a week with proper nutrition and recovery.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"what-is-the-push-pull-legs-workout-routine\">What is the Push Pull Legs Workout Routine?<\/h3>\n\n\n\n<p>The Push Pull Legs (PPL) workout routine is a very simple, yet very effective training program.<\/p>\n\n\n\n<p>It&#8217;s mainly suited for intermediate and more advanced lifters. If you&#8217;re beginner you should probably do a full body workout 2-3 times a week.<\/p>\n\n\n\n<p><strong>Here&#8217;s a 3-day push pull legs workout routine for women:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Monday: Push A (Chest, Shoulders and Triceps)<\/li><li>Tuesday: Rest<\/li><li>Wednesday: Pull A (Back and Biceps)<\/li><li>Thursday: Rest<\/li><li>Friday: Legs A (Quadriceps, Glutes, Hamstrings and Calves)<\/li><li>Saturday: Rest<\/li><li>Sunday: Rest<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18511\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18511\/image.jpg\" alt=\"Women's 3-Day Plan To Get Strong And Lean\"\/><\/a><\/figure>\n\n\n\n<p><strong>Here&#8217;s a 6-day push pull legs workout routine for men:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Monday: Push A (Chest, Shoulders &amp; Triceps)<\/li><li>Tuesday: Pull A (Back &amp; Biceps)<\/li><li>Wednesday: Legs A (Quadriceps, Glutes, Hamstrings and Calves)<\/li><li>Thursday: Rest<\/li><li>Friday: Push B (Chest, Shoulders &amp; Triceps)<\/li><li>Saturday: Pull B (Back &amp; Biceps)<\/li><li>Sunday: Legs B (Quadriceps, Glutes, Hamstrings and Calves)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18864\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18864\/image.jpg\" alt=\"Men's 5-Day Strong Plan #1\"\/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"what-are-the-benefits-of-push-pull-legs-training-split\">What are the Benefits of Push Pull Legs Training Split?<\/h3>\n\n\n\n<p>The primary goal of this workout routine is to train all related muscle groups in one workout.<\/p>\n\n\n\n<p>This will allow you to train each muscle group two times a week and keep muscle overlap to a minimum.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-avoid-overlapping-muscle-groups\">How To Avoid Overlapping Muscle Groups?<\/h3>\n\n\n\n<p>Push pull legs workout routine will help you&nbsp;<strong>decrease overlapping muscle groups<\/strong>; using certain muscles across workouts as part of a movement when they&#8217;re supposed to be resting.<\/p>\n\n\n\n<p>For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Monday: chest, which also involves deltoids and triceps in certain movements.<\/li><li>Tuesday: shoulders, which also involves chest and triceps in some movement,&nbsp;<strong>there are overlaps.<\/strong><\/li><\/ul>\n\n\n\n<p>Overlapping muscle groups should be kept to a minimum in order to maximize muscle growth and prevent injuries.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"compound-and-isolation-exercises-for-push-pull-legs-routine\">Compound and Isolation Exercises for Push Pull Legs Routine<\/h3>\n\n\n\n<p><strong>This type of training highly focuses on compound exercises.<\/strong>&nbsp;They target several muscle groups and maximizes hypertrophy (muscle growth).<\/p>\n\n\n\n<p>Isolation movements are useful if you&#8217;re trying to target a specific muscle group such as biceps, triceps, calves&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gymaholic-push-workout-chest-shoulders-and-triceps\">Push Workout: Chest, Shoulders and Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dumbbell Incline Bench Press 4&#215;6 reps (90s rest)<\/li><li>Chest Dip (or assisted): 4&#215;8 reps (90s rest)<\/li><li>Alternate Arnold Press: 4&#215;10 reps (90s rest)<\/li><li>Bent Over Dumbbell Rear Delt Raise: 4&#215;12 reps (90s rest)<\/li><li>Cable Rope Tricep Pushdown: 4&#215;12 reps (60s rest)<\/li><\/ul>\n\n\n\n<p><strong>Push Workout<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373547\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373547\/image.jpg\" alt=\"Push Workout #3\"\/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gymaholic-pull-workout-back-and-biceps\">Pull Workout: Back and Biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Bent Over Reverse Grip Row: 4&#215;6 reps (90s rest)<\/li><li>Pull Up (or assisted): 4&#215;6 reps (90s rest)<\/li><li>Alternate Regenade Row: 4&#215;10 reps (90s rest)<\/li><li>Hyperextension: 4&#215;12 reps (60s rest)<\/li><li>Cable Curl: 4&#215;12 reps (60s rest)<\/li><\/ul>\n\n\n\n<p><strong>Pull Workout<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373861\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373861\/image.jpg\" alt=\"Pull Workout #3\"\/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gymaholic-leg-workout-quadriceps-glutes-hamstrings-and-calves\">Leg Workout: Quadriceps, Glutes, Hamstrings and Calves<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Barbell Squat: 4&#215;5 reps (2m rest)<\/li><li>Hip Thrust: 4&#215;8 reps (90s rest)<\/li><li>Leg Curl: 4&#215;12 reps (60s rest)<\/li><li>Leg Extension: 4&#215;12 reps (60s rest)<\/li><li>Calf Raise: 4&#215;12 reps (60s rest)<\/li><\/ul>\n\n\n\n<p><strong>Leg Destruction Workout<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/244839\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/244839\/image.jpg\" alt=\"Leg Destruction Workout\"\/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"in-summary\">In Summary<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>The best workout routine is that makes you progress and that you can stick to.<\/li><li>There&#8217;s nothing wrong with bro split, but you&#8217;re more likely to do more training volume with PPL.<\/li><li>Push pull legs split allows you train each muscle group up to twice a week and minimize overlaps.<\/li><li>Push pull legs workout routine primarily focuses on compound exercises, but also adds some isolation movements.<\/li><li>Give our push pull legs workouts a try.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bro Split Vs. Push, Pull, Legs Workout Routine We all want the &#8220;most optimal&#8221; workout routine. In this article we 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