OPTIMALIK

COACHING

WORKOUT
SPLITS

ALL THE BEST WORKOUT SPLITS &

EXERCISES I RECOMMEND
FOR HUGE GAINS
 WORKOUT
SPLITS

WHAT IS A WORKOUT SPLIT?

A workout split is a This approach allows for
training method where targeted and effective
you divide your weekly training of each muscle
exercise routine into group, adequate recovery
sessions that target times, and maximized
specific muscle groups gains in strength,
or training types. endurance, and muscle
size.

BENEFITS
Enhanced Focus: By concentrating on one or two muscle groups per
session, you can apply more effort and intensity to those muscles, leading
to better results.

Improved Recovery: Splits allow for rest days for muscle groups, reducing
the risk of overtraining and injury.

Versatility and Adaptability: Easily adaptable to meet individual needs

and goals, whether you’re looking to gain muscle, lose weight, or enhance
athletic performance.

Consistency and Structure: Helps in maintaining a regular workout

schedule, which is crucial for developing a fitness habit and seeing
long-term results.

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 WORKOUT
SPLITS
TRAINING REGIMENS

1. Hypertrophy Training
Goal: Increase muscle size
Mechanics: Hypertrophy training focuses on increasing the
volume of muscle fibers by stressing the muscles through
moderate to heavy weights
Method: Typically involves performing exercises in the range of
6-12 repetitions with moderate volume (multiple sets)
Intensity: Uses weights that are 65-85% of the individual's one
repetition maximum (1RM)

2. Strength Training
Goal: Increase overall muscular strength
Mechanics: Strength training aims to increase the force muscles
can produce. It focuses on neuromuscular adaptations that enable
lifting heavier weights
Method: Typically involves lower repetitions (1-6 reps) with
higher weights
Intensity: Uses weights that are 85-100% of the individual's 1RM

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 WORKOUT
SPLITS
TRAINING REGIMENS
3. Endurance Training
Goal: Improve muscle stamina and endurance
Mechanics: Endurance training increases the muscle's ability to
perform for extended periods without fatigue
Method: Involves high repetitions (15+ reps per set) with lighter
weights
Intensity: Uses weights that are less than 65% of the individual's
1RM

Other
Power Training: Focuses on increasing the speed at which an
athlete can apply the maximum amount of force. Commonly
incorporates explosive movements like plyometrics or Olympic
lifts.

Functional Training: Aims to build strength, balance, and

flexibility that athletes can apply to everyday activities. It often
involves multi-joint movements and engages multiple muscle
groups.

Circuit Training: Combines several exercises performed in

sequence with minimal rest, often mixing different types of
workouts to improve strength and cardiovascular health
simultaneously.

@OPTIMALIKCOACHING
 WORKOUT
SPLITS
The quality of your training will depend heavily on your experience, whether
you’re a beginner or experienced gym goer, there’s always room for
improvement. However one thing that will stick is the quality of your training,
let’s aim for intensity, high quality reps, pushing to mechanical failure and
most importantly, enjoying the process.

First thing to understand is that your body doesn’t know what day of the
week it is, be it Monday, tuesday whatever, it DOES NOT know.

This means that yes do try and get your sessions in IN ORDER, but the
main takeaway is that people think of splits and think

“yes i've completed 6 days out of 6” (which is good btw like well done)

but don't expect to see results within 1 week of consistency, our body
doesn't see it as 6 sessions per week, it sees it on a linear level of
continuous stress and repair, till the end of time. This is how you get
bigger quicker. Understanding that muscles are developed after
continuous repetitiveness. BE CONSISTENT.

GOLDEN RULE:
Now overtime your split may change due to personal
preference as well as adaptation of your physique, i believe
the BEST split is the one that is tailored for your:

- Level of ability in the gym

- current strength / goal
- genetic weak/strong points
- Availability /routine

@OPTIMALIKCOACHING
 FULL
BODY
Workout splits are a crucial component of any structured fitness
regimen, designed to optimise physical training by allocating
specific days to work on particular muscle groups or types of
exercise.

Choosing the right split can enhance both performance and

recovery.

Here’s a rundown of the most popular types of workout

splits:

1. Full Body Split

Frequency: 3–4 days per week

Description: This split involves working all major muscle groups

in each session. This includes your Chest, Arms, Shoulders,
Back and Legs. It's great for beginners or those with limited time
who want comprehensive workouts with fewer sessions per week.

Mon Tue Wed Thurs Fri Sat Sun

FULL FULL FULL
BODY 1 REST BODY 2 REST BODY 3 REST REST
*Try to place at least one rest day between full body sessions*

Best for: Beginners, those with limited time (3

days a week), and anyone looking for
comprehensive physical conditioning.
Advantages: Maximizes overall muscle
stimulation per week, excellent for general
fitness.

@OPTIMALIKCOACHING
 FULL
BODY
FULL BODY 1:
Workout Sets x Reps Rest
Barbell Squat 3x6 3 mins
Bench Press 3x8 3 mins
Lat Pull Down 4 x 10 2 mins
Hamstring Curl 3 x 10 2 mins
Dips/Assisted 3x8 1 min
Calf Raises 3 x 10 1 mins
Dumbbell Curls 3 x 10 2 mins

FULL BODY 2:

Workout Sets x Reps Rest

Overhead Press (DB/BB) 3x6 3 mins
Chest Supported Row 4x8 3 mins
Leg Extension 3 x 10 2 mins
Cable Fly 4x8 3 mins
Crunches 3 x 12 2 mins
Tricep Straight Bar Extension 3 x 10 3 mins
DB Lateral Raises 3 x 10 2 mins

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 FULL
BODY
FULL BODY 3:
Workout Sets x Reps Rest
Hack Squat 3x6 3 mins
DB Incline Press 3x8 3 mins
Lat Pull Down 3x8 2 mins
Rear Delt Fly (Peck Deck) 3 x 12 2 mins
Leg Curl 3x8 2 mins
Hammer Curls 3x8 2 mins

KEY POINTERS:
Adaptation: Again, not a sustainable routine if you wish to build
more muscle into the next few years, you'll find better results with
partitioning up your muscle groups into their own separate days.

Enjoyment: This split involves working all major muscle groups in

each session. This includes your Chest, Arms, Shoulders, Back
and Legs. It's great for beginners or those with limited time who
want comprehensive workouts with fewer sessions per week.

*picture of me looking like a beast to fill in the empty space*

@OPTIMALIKCOACHING
 UPPER/LOWER

SPLIT
2.Upper/Lower Split
Frequency: 4 days per week (commonly)

Description: Alternates between upper body training days and

lower body training days. This means training your Chest, Arms,
Shoulders and Back on your Upper days and Legs on your
Lower days. This split allows for a higher volume and intensity per
muscle group, with each being trained twice per week.
Mon Tue Wed Thurs Fri Sat Sun
UPPER LOWER UPPER LOWER
A A REST B B REST REST

Best for: Intermediate to advanced exercisers who can train 4

days a week.

Advantages: Allows for a higher training frequency and volume

per muscle group, aiding in muscle growth and strength gains.

UPPER A UPPER B LOWER

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 UPPER/LOWER

SPLIT
UPPER A:
Workout Sets x Reps Rest
BB Bench Press 4x6 2.5 mins
Incline DB Press 3x8 2 mins
Lat Pulldowns 4x8 2 mins
Close Grip Pull 3x8 2 mins
DB Lateral Raises 3x8 1.5 mins
DB Incline Curls 3x8 1.5 mins
Tricep Straight Bar
3x8 2 mins
Pushdowns
Skull Crushers 3 x 10 2 mins

LOWER A:
Workout Sets x Reps Rest
Hack/BB Squat 4x6 3 mins
Leg Extenstions 4x8 2 mins
Hamstring Curl
3 x 10 2 mins
Machine
BB/DB Romanian
3x8 2 mins
Dead Lifts
Calf Raises 3 x 12/15 1 min

@OPTIMALIKCOACHING
 UPPER/LOWER

SPLIT
UPPER B:
Workout Sets x Reps Rest
Barbell Over BB Row 4x8 2.5 mins
Chest Supported Row 3x8 2.5 mins
Chest Fly Machine 3x8 1.5 mins
Incline DB Press 4x6 2 mins
DB Lateral Raises 3 x 10 2 mins
Alternating DB Curl 4 x 10 1.5 mins
Tricep Straight Bar
4 x 10 2 mins
Pushdowns
Tricep Overhead Pull 3x8 1.5 mins

LOWER B:
Workout Sets x Reps Rest
Leg Press 4x6 3 mins
Leg Extenstions 4x6 2 mins
Hamstring Curl
4x8 2 mins
Machine
Machine Calf
3 x 12/15 1 min
Machine
DB Bulgarian Split Squats 3 x 12/15 1 min

@OPTIMALIKCOACHING
 PPL
SPLIT
3. Push/Pull/Legs Split (PPL)
Frequency: 3–6 days per week

Description: Divides the workout sessions into push days (chest,

shoulders, and triceps), pull days (back, biceps, and forearms),
and legs days. This split can be done either three times a week or
six times (doubling up each type for advanced trainees).
Mon Tue Wed Thurs Fri Sat Sun

PUSH PULL LEGS REST PUSH PULL LEGS

Best for: Those who prefer to specialize further and can commit
to training 3-6 days per week.

Advantages: Each muscle group is trained from multiple angles;

increasing frequency can significantly enhance muscle
hypertrophy and strength.

PUSH PULL LEGS

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 PPL
SPLIT
PUSH:
Workout Sets x Reps Rest
Cable Rear Delt Fly 3x8 2 mins
Bench Press 4x6 3 mins
Incline DB Press 3x8 2 mins
DB Lateral Raise 4 x 10 2 mins
Skull crusher (EZ Bar) 3 x 10 2 mins
Straight Bar Tricep Extension 4 x 10 3 mins

PULL:
Workout Sets x Reps Rest
Lat Pull Down 3 x 10 2 mins
Close Grip Pull 3 x 10 2 mins
T Bar Row/Chest
3x8 3 mins
Supported Row
Dumbbell Incline Curl 3 x 10 2 mins
Alternating DB
3x8 2 mins
Hammer Curls
DB Shrugs 4 x 10 30 seconds

@OPTIMALIKCOACHING
 PPL
SPLIT
LEGS:
Workout Sets x Reps Rest
Leg Extension 3x8 2 mins
Hack Squat 4x6 3 mins
Machine Hamstring Curls 3 x 10 2 mins
Romanian Dead Lifts 3x8 2 mins
Standing Calf Raises 4 x 10 1 min

Repeat this cycle after each REST day

KEY POINTERS:
Adaptation: Again, not a sustainable routine if you wish to build
more muscle into the next few years, you'll find better results with
partitioning up your muscle groups into their own separate days.

Enjoyment: This split involves working all major muscle groups in

each session. This includes your Chest, Arms, Shoulders, Back
and Legs. It's great for beginners or those with limited time who
want comprehensive workouts with fewer sessions per week.

@OPTIMALIKCOACHING
 BRO
SPLIT
4. Bro Split
Frequency: 5–7 days per week

Description: Involves splitting the body into each singular muscle

group and or working out twice a day, six days a week, allowing each
muscle group to be trained multiple times over the course of a week.

Mon Tue Wed Thurs Fri Sat Sun

SHOUL
CHEST BACK
DERS
LEGS ARMS REST REST
Best for: Bodybuilders and those looking to maximize
hypertrophy for each major muscle group.

Advantages: Maximizes focus and volume on one muscle group

per session, with a full week for recovery.

ALL MUSCLES COVERED

ACROSS THE WEEK

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 BRO
SPLIT
CHEST:
Workout Sets x Reps Rest
Incline Smith Machine 4x6 3 mins
Cable Fly 3x8 3 mins
Flat DB Press 3 x 10 2 mins
Bent Over Dips 3x8 2 mins
Push Ups 2 x 15 2 mins

BACK:
Workout Sets x Reps Rest
Lat Pull Down 4x8 3 mins
Close Grip Row 3x8 2 mins
Chest Supported Row 3 x 10 3 mins
Bent Over BB Row 4x8 3 mins
DB Shrugs 3 x 12 2 mins

@OPTIMALIKCOACHING
 BRO
SPLIT
SHOULDERS:
Workout Sets x Reps Rest
Rear Delt Cable Flies 4x8 3 mins
DB Lateral Raises 4x8 2 mins
BB/DB Press 3x8 3 mins
Cable Rope Front Raises 3 x 10 2 mins

LEGS:
Workout Sets x Reps Rest
Hack Squat 4x6 3 mins
Leg Extenstion 3x8 2 mins
Hamstring Curls 3x8 3 mins
Calf Raises 4x8 1 min
Hip Thrust 3x6 3 mins

@OPTIMALIKCOACHING
 BRO
SPLIT
ARMS:
Workout Sets x Reps Rest
Tricep Straight Bar
3x8 3 mins
Extension
Overhead Tricep Extension 3x8 2 mins
Bicep Preacher Curl 3 x 10 3 mins
DB Incline Curl 3x8 2 mins
Rope/DB Hammer Curl 3 x 10 2 mins

KEY POINTERS:
Adaptation: Once again, this is good for beginners or anyone
who wants to over simplify their split into one muscle group per
day, however for better growth, you could hit the gym twice per
day (if you're jobless) or just be sure to train to a certain level so
that recoverry is efficient by the time the next week comes by..

Enjoyment: This split will feel great for pumps as you are hitting
the ONE musclke group per session, focusonig all volume,
programming and RPE into that, however you can fatigue quite
quickly.

@OPTIMALIKCOACHING
 ARNOLD
SPLIT
5.Arnold Split
Frequency: 6 days per week

Description: The Arnold Split is a high-volume workout routine

designed by Arnold Schwarzenegger, targeting different muscle
groups on specific days of the week. Each workout is ended with
working the Abs.
Mon Tue Wed Thurs Fri Sat Sun
BACK/C ARMS/ BACK/C ARMS/
HEST SHOUL
LEGS
HEST SHOUL
LEGS REST
Best for: For Intermediate to advanced lifters who have sufficient
time for frequent gym sessions

Advantages: Ensures each muscle group is trained twice a week,

optimizing muscle growth. High volume and variety prevent
workouts from becoming boring. It also balances pushing and
pulling movements, promoting balanced muscle development.
Proven effectiveness, backed by one of the greatest bodybuilders.

@OPTIMALIKCOACHING
 ARNOLD
SPLIT
CHEST, BACK & ABS:
Workout Sets x Reps Rest
BB Bench 5x6 4 mins
Pec Dec 4x6 3 mins
Incline DB Press 3x8 3 mins
Lat Pull Downs 3x8 3 mins
Close Grip Pull 3x8 2 mins
Cable
3x8 1 min
Crunches

SHOULDERS, ARMS & ABS:

Workout Sets x Reps Rest

DB Military Press 3x8 3 mins
Lateral Raies 3x8 2 mins
Tricep Extensions 3 x 10 3 mins
Skull Crushers 3 x 10 3 mins
EZ Bar Preacher Curl 3x8 3 mins
DB Hammer Curl 3x8 3 mins
Cable Crunches 3x8 1 min

@OPTIMALIKCOACHING
 ARNOLD
SPLIT
CHEST, BACK & ABS:
Workout Sets x Reps Rest
BB Squat 4x6 3 mins
Leg Extension 3x8 2 mins
Hamstring Curls 3x8 2 mins
Calf Raises 3 x 10 1 min
Chair Leg
3 x 10 1 min
Raises

(you running to the gym to try this split):

@OPTIMALIKCOACHING
 HYBRID
SPLIT
6. Hybrid Split
Frequency: x days per week

Description: Versatile and dynamic training regimen that

combines elements from multiple traditional training splits to
cater to specific training goals, accommodate varying schedules,
or address multiple fitness domains (such as strength,
hypertrophy, and endurance) simultaneously. This approach
allows for a more personalised workout routine that can adjust to
the needs and preferences of the individual.

Mon Tue Wed Thurs Fri Sat Sun

BACK/
PUSH PULL LEGS REST CHEST
SARMS REST

Best for: Advanced bodybuilders and those who can handle high
volume and frequency.

Advantages: Intense focus on muscle groups with multiple

training sessions per week, ideal for those who want to train like
the man himself.

PUSH PULL LEGS CHEST/BACK SARMS

@OPTIMALIKCOACHING
 HYBRID
SPLIT
PUSH:
Workout Sets x Reps Rest
Cable Rear Delt Flies 3x8 2 mins
Bench Press 4x6 3 mins
Incline DB Press 3x8 2 mins
DB Lateral Raise 4 x 10 2 mins
Skull Crushers (EZ Bar) 3 x 10 2 mins
Straight Bar Tricep
4 x 10 3 mins
Extensions

PULL:
Workout Sets x Reps Rest
Lat Pulldown 3 x 10 2 mins
Close Grip Pull 3 x 10 2 mins
Chest Supported Row 3x8 3 mins
DB Incline Curl 3 x 10 2 mins
DB Hammer Curls 3x8 2 mins
DB Shrugs 4 x 10 30 secs

@OPTIMALIKCOACHING
 HYBRID
SPLIT
LEGS:
Workout Sets x Reps Rest
Leg Extensions 3x8 2 mins
Hack Squat 4x6 3 mins
Machine Hamstring Curls 3 x 10 2 mins
Romanian Deadlifts 3x8 2 mins
Standing Calf Raises 4 x 10 1 min

CHEST, BACK & ABS:

Workout Sets x Reps Rest

BB Bench 5x6 4 mins
Pec Dec 4x6 3 mins
DB Incline Press 3x8 3 mins
Lat Pulldowns 3x8 3 mins
Close Grip Pull 3x8 2 mins
Cable Crunches 3x8 1 min

@OPTIMALIKCOACHING
 HYBRID
SPLIT
SHOULDERS & ARMS:
Workout Sets x Reps Rest
DB Press 3x8 3 mins
Lateral Raises 3x8 2 mins
Tricep Extensions 3 x 10 3 mins
Skull Crushers 3 x 10 3 mins
EZ Bar Preacher Curl 3x8 3 mins
DB Hammer Curls 3x8 3 mins
Cable Crunches 3x8 1 mins

LEGS & ABS:

Workout Sets x Reps Rest

BB Squat 4x6 3 mins
Leg Extensions 3x8 2 mins
Hamstring Curls 3x8 2 mins
Calf Raises 3 x 10 1 min
Chair Leg Raises 3x8 2 mins

@OPTIMALIKCOACHING
 WORKOUT
SPLITS
IMPORTANT THINGS TO KNOW
The best split is the one you enjoy the most!

Regardless of the split you decide to choose, here are some key
factors and considerations to take into account:

1. Define Clear Objectives

Ensure your training split directly supports your specific goals,
whether they're strength, hypertrophy, endurance, or a
combination. Choose a split that aligns with your current fitness
level and progresses you towards your desired outcomes e.g. if
you're somone that wants to just gain muscle (hypertrophy training),
consider a split that supports this such as the PPL split.

2. Understand Your Schedule

Pick a split that fits realistically within your weekly schedule.
Consider work, personal commitments, and recovery time. It’s
crucial to select a training split that you can consistently follow.
Inconsistent training can lead to suboptimal results and increased
risk of injury.

3. Balance and Variety

Ensure that all major muscle groups are adequately trained to
prevent muscle imbalances and reduce injury risks. Incorporating a
variety of exercises and training modes can prevent boredom and
plateauing. This keeps the training stimulating both mentally and
physically. Remember, these training splits are not GOSPEL! You can
switch your split and your workouts if its more convenient to do so.

@OPTIMALIKCOACHING
 WORKOUT
SPLITS
4. Adequate Recovery
Allocate sufficient days for rest and recovery within your split to
prevent overtraining and to allow muscles to repair and grow.
Listen to Your Body: Adapt the intensity and volume based on
how your body feels. Overlooking signs of fatigue and discomfort
can lead to setbacks.

5. Progression and Adaptability

Progressive Overload: To continue gaining strength or muscle,
gradually increase the weights, or vary the repetitions and sets. Use
apps, journals, or spreadsheets to track your progress, adjustments
in weights, and overall performance. This is necessary because it
lets you observe whether you are actually progressing rather than
relying on your DOMS (Delayed Onset Muscle Soreness) to kick in.

6. Nutritional Support
Your nutrition should support your training split and overall fitness
goals, providing enough energy and nutrients for recovery and
muscle growth. Your diet is 80% of the work and without a high
nutritional diet, then your growth will be severely limited.

(training with the

correct intensity can
and will allow you to
see better results,
inadequate rest can
also hinder growth
optimisation)

@OPTIMALIKCOACHING
 WORKOUT
SPLITS
Remember motivation does not last, you need discipline

The quality of your training will depend heavily on your

experience, whether you’re a beginner or experienced gym goer,
there’s always room for improvement. However one thing that
will stick is the quality of your training, let’s aim for intensity, high
quality reps, pushing to mechanical failure and most importantly,
enjoying the process

How quickly will results show

First thing to understand is that your body doesn’t know what day
of the week it is, be it Monday, tuesday whatever, it DOES NOT
know. This means that yes do try and get your sessions in IN
ORDER, but the main takeaway is that people think of splits and
think “yes i've completed 6 days out of 6” (which is good btw like
well done fr) but don't expect to see results within 1 week of
consistency, our body doesn't see it as 6 sessions per week, it sees
it on a linear level of continuous stress and repair, till the end of
time. Understanding that muscles are developed after continuous
repetitiveness. BE CONSISTENT.
Enjoy the process
This is by far the best way to make gains, it's incredibly easy doing
something you love. You will 100% see results within the first 5
weeks of following this programme, ONLY if you pair it with
knowledge you have acquired from this e-book and an adequate
nutritional diet that goes along with your specific requirements.

@OPTIMALIKCOACHING
 THE OTHER SIDE
Ah well done, you made it to the end of the eBook, surprised you actually
paid that much attention tbh, jokes aside if you have properly understood
taken notes and even absorbed even an ounce of information from this
eBook you will be able to apply it to your everyday routine be in the gym,
nutrition or even sleep routine, and the results will come, believe me.

In today's industry or fitness you're going to come across a lot of BS, with
misinformation spreading faster than aids in the 90’s, its very easy to fall
victim, I want you guys to become walking talking meat heads, but with an
actual personality, don't over complicate your journey, apply the basics
within this eBook and take your body to the next level. you deserve it.

Depending on if you guys got alot of value from this e-book which i hope you
did because it took me too damn long to make, let me know if i should make
something more in-depth for those tryna level up in a purely natty way.

WANT MORE HELP?

ONLINE COACHING !
i'll be honest, you can see amazing results with this E-Book, but my
clients will ALWAYS see better progress as they have a more tailored
1-1 approach to their physique / nutrition / rest and recovery. With my
personal guidance, if you are interested, simply DM me the word
"COACH" on instagram and ill contact you for the next steps!

once again, see you in the gym!

.

@OPTIMALIKCOACHING