Push - Pull - Legs - Rest - Push - Posterior - Rest

A 5-day training split I’ve created and designed based off my years of experience in the gym.

This training split trains each muscle group at a frequency of twice per week, which maximises their potential for growth while allowing them a sufficient amount of time to recover.

To maximise the effectiveness of this training programme, stick within the recommended rep ranges for each exercise and perform 1-2 warm up sets prior to them, possibly 3-4 for exercises earlier on within the sessions.

I would also recommend prioritising your recovery outside of the gym in order to get the best results from the split. Aim for 7-8 hours of sleep each night, be active throughout the day and eat a high protein diet that is tailored towards your goals.