Muscle Gain Forum

There are so many different programs floating around right now—PPL, upper/lower, full body, bro splits, powerbuilding, and everything in between.
I’m curious what people are actually sticking with in 2026 and seeing results from. I’ve been paying more attention to progressive overload, recovery, training frequency, and keeping my workouts realistic instead of just adding more exercises.
What split are you running right now, how many days are you training, and what has made the biggest difference in your muscle growth?
Drop your routine below

4-day upper/lower has been working really well for me. Simple, consistent, and I’m recovering much better than I was on 6-day PPL.

Still doing PPL. I just reduced the unnecessary volume and started focusing harder on my working sets.

Full body 3x a week. It fits my schedule perfectly and I actually look forward to my sessions instead of feeling like I have to live at the gym.

Upper/lower for me. Four days, mostly compounds with machines and isolation work afterward. My strength has gone up steadily this year, so I’m sticking with it.

I’m seeing a lot of people mention 4-day routines. That’s interesting because I used to think training 5-6 days was automatically better for gaining size, but I’m starting to value recovery a lot more.

PPL 5 days a week. Not every week is exactly five sessions though—if life gets busy, I just pick up where I left off rather than trying to cram workouts together.

I switched from a bro split to upper/lower earlier this year and honestly wish I had done it sooner. Hitting each muscle more often seems to work better for me.

3-day full body.
That’s it.

I’m running a 5-day powerbuilding-style program. Two heavier days, two hypertrophy-focused days, and one lighter session for arms/shoulders. It’s been a nice balance between getting stronger and actually adding size.