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I was wondering if my custom training split is effective. It's a mix of an antagonistic split and push/pull/legs. I'm an intermediate lifter and my main goal is hypertrophy with a secondary goal of strength.

Day 1 - push Day 2 - pull Day 3 - legs Day 4 - arms Day 5 - back and chest Day 6 - legs and shoulders

How can I modify this split? Should I split muscle groups for example chest days into heavy and light days?

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  • Why not just a 6-day Push-Pull-Legs? P/P/L/P/P/L/Rest.
    – C. Lange
    Dec 30 '19 at 5:33
  • I really enjoy antagonistic workouts, especially arms Dec 30 '19 at 7:43
  • You can always optimize by dropping arm day. I'd argue arm day only makes sense if you are actually a body builder with all the drugs and so on. In that case, ask your coach or buddies instead. However, what is your goal? training 6 days a week is something only a view individuals are able to do consistently, which suggests that you maybe want more than just a decent workout to compensate for your office job ... please elaborate. Anything can be modified, but it's currently impossible to tell from your post what modification would be suitable
    – Raditz_35
    Dec 30 '19 at 18:21
  • Main goal is muscle growth, and i feel that push pull legs underworks certain muscles due to push and pull days having 3 muscle groups to train and my sessions are only 1h15min Dec 30 '19 at 18:22
  • Muscle growth is too general. How long have you been training? Are you competing? Why do you think your current split is not effective enough?
    – Raditz_35
    Dec 30 '19 at 18:23
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If it suits your goal and it is something you believe you can progress on safely, then go ahead.

If you are unsure, follow a program provided by a professional.

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