There isn't one!

You’ll be glad to know there is no one best/ optimal split for muscle growth.

There are many training splits you can follow......

Push/Pull/Legs
Upper/Lower
Full Body
Bro Split (although we wouldn't recommend this)

BUT we’re telling you it’s whatever split that works for you and fits around your lifestyle.

If someone is only looking to train 2-3x per week then full body may work best.

If someone can train six times per week then PPL may work best.

The thing is we can say these things, but we don't know you and what your goals are. 

We don't know what your barriers are.

This is something you need to workout for yourself or speak to a coach about (message us on insta)

Now unfortunately because social media is the way it is, people will tell you that you need to train X amount of times per week.

But forget a lot of us aren’t pro athletes and don’t want or need absolutely mental training routines to achieve your goals.

You need something that you can stick to long term and that will help you still become the best version of yourself, just in a more sustainable way where it doesn’t start hindering your life.

You need to stop looking at social media for what you think the best split is for X and start looking at your life, your goals and what you want out of your training.

We want training to be sustainable, fun and pushing you to become the best version of yourself.

If you want to break the cycle, feel free to drop us a message (@rikfitdc- Instagram) with any questions regarding training splits around your lifestyle or just training splits in general and we’ll be more than happy to help you!

Rikfit coach
Ethan Allen
07964069628