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

Call to Action:

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: @Harry_tmp