Ditch the Bro Splits: Why This 3-Day Routine Works Better

If you've only got 3 days a week to train and you actually want to build muscle, this is my favourite training split. In this video I break down my favourite muscle building workout - an Upper / Lower / Full Body split with an upper body emphasis - and explain why it works better than three full-body sessions for most people training around a busy life. I walk through the full programme, including: Why a 3-day Upper / Lower / Full Body split beats other options. How to select exercises using two key principles. The exact exercises I'd use for each session, and why. How much volume you actually need per muscle group per week. A simple, repeatable progression model that works for months on end Whether you're a beginner figuring out how to build muscle, an intermediate lifter wanting to move on from bro splits, or someone juggling work and family with limited gym time - this 3-day workout split covers it all. No hacks or magic exercises. Just the boring, repeatable principles that will help you build muscle over time.