Muscle for life

MFL Podcast 65: What’s the best workout split?

MFL Podcast 65: What’s the best workout split?

In this podcast I talk all about workout splits–full-body (00:45), upper/lower (21:00), push-pull-legs (27:22), body part (31:32), and more–and how to know what’s likely to work and what’s not and what’s going to be best for you.


Get Strong Fast With the 5/3/1 Strength Training Program

The Definitive Full-Body Workout Guide: What Works, What Doesn’t, and What’s Best

The Definitive Guide to Muscle Hypertrophy (Muscle Growth)

The Definitive Guide to Intermittent Fasting

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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    • Heath

      You mentioned that your BLS had an Upper Body day which incorporates extra chest and shoulder work…is that the Maximum Muscle ebook you released? Or maybe BLS 2.0?

      • JJ McClinton

        It’s in BLS 2.0. On anything at or over a 4 workouts a week you’ll typically have a shoulder day that starts off with heavy shoulder pressing, higher rep incline pressing, lateral, and rear delt raises, and potentially a lagging muscle group for your upper body if needed. I do like the extra incline pressing as the upper chest can sometimes be stubborn muscles to develop so some extra high rep incline work really helps stimulate some growth.

      • It’s in BLS 2.0!

        • Robbie

          Where / what is BLS 2.0? I have BLS Kindle Edition and as far as I can tell it’s the second edition but I can’t find any upper body / extra chest and shoulders day.

  • Steven Brian

    Hey Mike. Been listening to your podcast and a few others (yours is the best :)) for some time now. Looking into muscle for life as my base program but am wondering if it can be used with dumbbells as I have no access to any barbells at this time. My dumbbells currently go up to 120 each.

    Thanks in advance!

    • Thanks. 🙂 Glad you’re enjoying it!

      Working out with only dumbbells is a bit tough because you can’t squat, deadlift, bench press, or military press (and these are the most important exercises in any program, really).

      My first standard recommendation is to get a proper home setup (a power cage or multi-press rack with an Olympic bar and plates), or work out in a gym instead. Here are the products I like:


      That said, if neither are possible, you can focus on the dumbbell exercises given in the “approved exercises” section of the book. For instance, a chest day would look like this:

      Incline dumbbell press: warm up and 6 sets 4-6 reps

      Flat dumbbell press: 3-6 sets of 4-6 reps

      While that might seem redundant and inefficient, it’s actually a great chest workout. I did that for nearly 6 months a couple years ago and was amazed by the gains I was able to make.

      You can also add a couple exercises to make your legs day more challenging:

      Goblet squats are decent, albeit limited.

      One-legged squats are challenging even without weight.

      For your back, I recommend doing a lot of dumbbell rows and weighted wide-grip pull-ups.

      You also have the option of working in some modified body weight exercises, as discussed here:


      I hope this helps and let me know what you think!

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