The best gym split to maximize muscle growth

[Deleted Member 120131]

Full body 3 times a day

Order the days however you’d like. Me personally, I do Tuesday, Thursday, and Sunday as those are what align with my goals the best.

Follow this exact exercise order to maximize aesthetics:

(All of these taken to 0-2 RIR, do whatever variation of said exercise that pleases you)

2 Sets of Lateral Raises
1 Set of Lat Pulldowns
2 Sets of an Upper Back Row or Kelso Shrug
1 Set of Close Grip Rows
2 Sets of Shoulder Press
1 Set of Smith Incline Bench or Low to High Flies
1 Set of Preacher Curls
1 Set of Single Arm Tricep Extensions
1 Set of Hammer Curls
1 Set of JM Press
1 Set of a Pec Dec or a Chest Press
2 Sets of Machine or Cable Crunches
2 Sets of Leg Extensions
1 Set of Hamstring Curls
2 Sets of Calf Raises
1 Set of Adductors
1 Set of RDLs

You can skip or half ass the leg work since it’s not really important. Generally speaking, this split will basically give you 99% of the gains you’ll possibly be able to get and is ordered in a way that prioritizes an aesthetic physique (V-Taper)

 

[Elijah and the three b]

 

[Deleted Member 120131]

Thank you bhai

 

[Currycelloser]

Full body 3 times a day

Order the days however you’d like. Me personally, I do Tuesday, Thursday, and Sunday as those are what align with my goals the best.

Follow this exact exercise order to maximize aesthetics:

(All of these taken to 0-2 RIR, do whatever variation of said exercise that pleases you)

2 Sets of Lateral Raises
1 Set of Lat Pulldowns
2 Sets of an Upper Back Row or Kelso Shrug
1 Set of Close Grip Rows
2 Sets of Shoulder Press
1 Set of Smith Incline Bench or Low to High Flies
1 Set of Preacher Curls
1 Set of Single Arm Tricep Extensions
1 Set of Hammer Curls
1 Set of JM Press
1 Set of a Pec Dec or a Chest Press
2 Sets of Machine or Cable Crunches
2 Sets of Leg Extensions
1 Set of Hamstring Curls
2 Sets of Calf Raises
1 Set of Adductors
1 Set of RDLs

You can skip or half ass the leg work since it’s not really important. Generally speaking, this split will basically give you 99% of the gains you’ll possibly be able to get and is ordered in a way that prioritizes an aesthetic physique (V-Taper)

damnn bro knows his shit

 

[Deleted Member 120131]

damnn bro knows his shit

Thank you kittysaar. I hope you use this split to ascend and become true Joseph Shin!

 

[Currycelloser]

Thank you kittysaar. I hope you use this split to ascend and become true Joseph Shin!

yupp, also yesterday I did a physique reveal, rate ittt

 

[Trevor]

Not gonna be able to train each muscle hard enough doing it all in one day

 

[Deleted Member 120131]

Not gonna be able to train each muscle hard enough doing it all in one day

Yes you can if you utilize RIR and keep it at 1-2 sets.