Best 6 day split?

[viking195]

Hello! I’ve been lifting for 4 years and have for a while used a 6 day split but now want to change it. My main focus now is to get bigger arms and wider delta, both are lacking a lot so I would prefer 3 arm days a week but now

I train every muscle 2 times a week except legs because they grow enough with one workout. I have just started training back and legs again after 8 months off because of a bulging disc so back day after leg day is a no go

My current split is

Chest
Back
Arms/delta
Legs
Chest/back
Arms/delts
Off
Repeat

Any ideas? I’ve been thinking off

Chest/delta Heavy day
Back Focus on width
Legs/arms
Chest/delts Light day
Back Thickness
Arms

[TopHeavyMirin]

push.
pull.
legs.

any famous PPL routine for intermediate lifters would work for you.

[kabirkolle]

Day 1: Legs/Abs.
Day 2: Chest.
Day 3: Back/Abs
Day 4: Rest.
Day 5: Shoulder/Abs
Day 6: Arms.

[backinthegymbro]

chest + back.
shoulders +bis&tris.
Legs. Repeat.

The goal is to hit every muscle twice a week.

[WolfRose7]

Squat, bench, deadlift
Squat, bench,
Squat, bench
Squat bench, deadlift
Squat bench,
Squat bench
Off

Light upper back or hams or delts fitted in.

Lol at legs magically need less days than other muscles

[TAWS6]

It depends on how much progress you have made in those 4 years. Most people lift their entire life and never exit the novice stage. The majority of people never need more than 3-4 days in the gym.

[RockCrab]

Routine needs more cowbell, some triangle to go with the delta, and something else....


Oh, yeah!


Legs. Seriously. Does you has dem?

[xsquid99]

push.
pull.
legs.

^^^^ This...

I like Coolcicadas PPL: https://forum.bodybuilding.com/showt...hp?t=149807833