Do Planks Burn Belly Fat? The Truth You Need to Know!
June 3, 2025
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You want muscle. You want it fast.
You’re consistent, motivated, and ready to commit.
👉 But here’s the big question: “Which workout split builds muscle the fastest?”
✅ The quick answer: There’s no magic split — but some are much more effective than others.
Let’s break down the most efficient training splits for muscle growth and reveal the #1 fastest option backed by science and experience.
A split is how you organize your workouts throughout the week — dividing training days by body part, movement pattern, or muscle group.
The right split helps you:
Train muscles frequently
Allow for proper recovery
Maximize volume and intensity
Prevent overtraining
If you’re serious about gains, Push-Pull-Legs (PPL) is your golden ticket.
It balances frequency, recovery, and intensity — which are the keys to fast hypertrophy.
| Split Type | Muscles Trained |
|---|---|
| Push Day | Chest, Shoulders, Triceps |
| Pull Day | Back, Biceps |
| Leg Day | Quads, Hamstrings, Glutes, Calves |
This allows you to train each muscle twice a week, which is optimal for muscle growth.
💡 Frequency + volume = faster results.
| Day | Focus |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest |
Each muscle gets trained 2x/week – proven to increase hypertrophy
Less overlap = better recovery
You can scale volume based on goals (strength, size, tone)
Fits beginners, intermediates & advanced athletes
Flexible for busy schedules (PPL x 3 or x 6)
Alternate between upper body and lower body training. Great for beginners.
| Mon | Upper
| Tue | Lower
| Thu | Upper
| Fri | Lower
Classic bodybuilding: one muscle group per day. High volume, low frequency.
| Mon | Chest
| Tue | Back
| Wed | Legs
| Thu | Shoulders
| Fri | Arms
💡 Slower results unless you’re an advanced lifter or using very high volume.
Perfect for beginners or busy schedules.
| Mon | Full Body
| Wed | Full Body
| Fri | Full Body
💡 Focuses on compound lifts and progressive overload.
✅ Eat a high-protein diet (1.6–2.2g per kg of body weight)
✅ Focus on progressive overload (lift more over time)
✅ Get 7–9 hours of sleep
✅ Track your lifts and recovery
✅ Use compound movements like squats, deadlifts, presses
At My Ultimate Fitness Centre, we help you train with purpose, not just sweat:
✅ Personalized PPL & upper-lower split programs
✅ Expert coaches to guide your progress
✅ Functional & strength equipment for every goal
✅ Steam therapy to boost recovery and reduce soreness
✅ Classes like Zumba, yoga & boxing to support fat loss and mobility
📍 Adyar, Chennai
📞 Call us: 9600959971
🌐 Visit: myultimatefitnesscentre.com
🎯 Train smart. Split right. Build muscle faster than ever.
Invigorate your wellness journey and experience the WorkFit Difference with a total access trial membership for one day.
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