"It depends" is a phrase you will often hear in connection with training, diet, and fitness in general.
If you are a beginner, I would choose a full body. If you are further into your training journey, we are probably looking at a 2 split. If you have come far with your training and spend 5-6 hours in the gym, we are probably looking at a 3, 4, or 5 split. But again, it depends.
How long have you been training?
What are you training for?
How often can you train?
What do you have available?
And more.
If you have not started yet or maybe just gotten started, I have a program that suits many beginners (Get the technique right first).
- Deadlift (conventional or sumo)
- DB chest press
- DB shoulder press
- High cable row
- Lat pulldown
- Lunges
Exercises marked with bold text I recommend using straps for.
All exercises are performed with 3 sets of 10-12 repetitions.
The program ensures that all muscles are engaged without becoming too overwhelming. If you are a big man or woman, lunges can possibly be replaced with leg press.
If you are pressed for time, I would either cut all sets down to 2 sets or cut 'DB shoulder press' and/or 'lat pulldown'.
On Instagram, you can find videos that both explain exercises or programs like full body, 2 split, and 3 split 💪
