LIFT

Best 6 day training splits

Episode Summary

In Episode 1 of this multi-part series on training splits, Coach Harry breaks down the top 3 best 6-day training splits—perfect for maximizing muscle growth and recovery. Whether you're focused on arms, want to avoid leg-day fatigue, or just want to build a well-rounded physique, there's a split for you. He covers the science behind frequency, volume, and recovery and offers detailed programming advice you can start applying right away.

Episode Notes

Episode Summary:

In Episode 1 of this multi-part series on training splits, Coach Harry breaks down the top 3 best 6-day training splits—perfect for maximizing muscle growth and recovery. Whether you're focused on arms, want to avoid leg-day fatigue, or just want to build a well-rounded physique, there's a split for you. He covers the science behind frequency, volume, and recovery and offers detailed programming advice you can start applying right away.

Key Takeaways:

🏋️‍♂️ Top 3 Six-Day Splits:

1. Upper / Lower High Frequency

• Train each muscle 3x/week
• Low volume per session (2 sets per muscle)
• Great for advanced lifters focused on strength

1. Push / Pull / Legs

• Classic and balanced
• Train each muscle 2x/week with full recovery
• Prioritize weak points by placing them first in your session

1. Signature Split (Harry’s Pick)

• Day 1: Back + Hamstrings
• Day 2: Chest + Arms
• Day 3: Quads + Delts + Calves
• Splits leg volume for better recovery and allows for great arm focus
   

✅ Stick to one split for 12 weeks and focus on progressive overload

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