EOD (3-4x per week) training for optimal growth?

[trenbaby]

I've been a person that is trains either 6 days on 1 day off, or 3 days on 1 day off due to just enjoying training. I feel like it might be hindering the growth I could be having since we obviously grow outside the gym. I now want to orient my training to what will actually give me optimal results and allow me to progress at the fastest rate in hypertrophy compared to just what I enjoy. Switching to something like this will probably make me look forward to the next session even more.

Thinking of starting an every other day programme to allow full recovery and optimal growth.

Thinking of something like:
Back, Triceps
Rest
Chest, biceps
Rest
Legs, shoulders
Rest
Repeat

Does anyone have experince with EOD training? Or had gone from high frequency to lower frequency like this and feel that it has benefited their gains?

I'm also not too sure on how much volume/working sets/sets to failure per session per muscle would be a good place to start with with this frequency of training, since my old split ended up having a lot of volume per week and would be hard and likely not optimal to cram into one session. So any recommendations here would be appreciated here.


Thanks for anyone's input. Goal is to pack on mass.

 

[bigzzz]

Training EOD (3-4x per week)

Everytime I start training less, for example EOD or 4 times per week(legs/push/pull for example) I get much bigger/better results/agression/focus in the gym to go for it. I am in my early 30´s so not an old fuck. Don´t get me wrong, I love the gym and would spent there everyday if I could. It...

www.professionalmuscle.com

 

[buck]

The only way to know what can be recovered from depends on the person, load, intencity, volume, diet, rest etc.
I have done well on 6 days a week traing everything 2x a week till that didn't work. Or breaking the body into 5 parts to train 6 days a week. These days it is 4 days a week the least i have ever trained. What i found that works i did by trying it. Then manipulating things to make it work.

 

[yellowbird1]

Now that I have a child I had to scale back from PPL 6 days a week to upper/lower 4 days a week and now that's become too much with my new work schedule so I'm down to 3 days a week. Two months ago I started doggcrapp training which is 3 days a week similar to an upper/lower split other than biceps. So one week is U/L/ U and the next is L/U/L. I can tell you it's been plenty for me. Going to failure repeatedly like this is kicking my ass. I don't always even feel fully recovered by the next workout which is crazy. But so far I've always beat the log book so I know it's working for me. So yes, EOD is more than enough as long as you get the proper training intensity and volume.

 

[traininsane11]

I mean look at @DOGGCRAPP and all the people who’ve done the OG 3 way split it definitely works

Is it “optimal” who knows who cares “optimal” doesn’t work in real life just science experiments

Try it and see how you get on

 

[MajinBoo]

It depends of many factors. If you do the same volume in those 3.5days a week with be almost the same in the end. Then, if you were training so much because you enjoy, how long will you stick to a plan where you train every other day?

To have the best gains you don't need to train every other day. You can still workout 4 or 5 days and adjust the volume to the level your body can recover. Find a split you like and you know you will follow and then start with minimum volume according to your needs. If you have a balanced physique start with 6~8 sets per week (if you train close to failure) and progress from there.

If not sure you can do it yourself you can either use AI, or an app that adjust your trainining (Rp strength, N1 education, etc) or hire a coach.

 

[qbkilla]

The most common 3x a week imo is 3x full body. I actually just started doing it myself, very minimalist routine as I needed something different

3 push 3 pull superset
2x rows/overhead press (alternate, top set backoff set)
2 sets for the side delts
2 bi 2 tri superset

14 sets total, all out failure, done in 45 minutes

Legs? I'm personally not a fan of marathon workouts and want to bring them up so I do 2 traditional bodybuilding leg days a week.

So it works out to 3 upper 2 lower. 3x frequency for upper 2 for lower.

If you wanted to do a true 3x full body keep volume on the low end unless you like 1.5-2hr sessions

Jordan peters trainedbyjp series on YouTube has a template he talks about. There was a long thread on it here too

 

[qbkilla]

 

[Siggy]

I've been a person that is trains either 6 days on 1 day off, or 3 days on 1 day off due to just enjoying training. I feel like it might be hindering the growth I could be having since we obviously grow outside the gym. I now want to orient my training to what will actually give me optimal results and allow me to progress at the fastest rate in hypertrophy compared to just what I enjoy. Switching to something like this will probably make me look forward to the next session even more.

Thinking of starting an every other day programme to allow full recovery and optimal growth.

Thinking of something like:
Back, Triceps
Rest
Chest, biceps
Rest
Legs, shoulders
Rest
Repeat

Does anyone have experince with EOD training? Or had gone from high frequency to lower frequency like this and feel that it has benefited their gains?

I'm also not too sure on how much volume/working sets/sets to failure per session per muscle would be a good place to start with with this frequency of training, since my old split ended up having a lot of volume per week and would be hard and likely not optimal to cram into one session. So any recommendations here would be appreciated here.


Thanks for anyone's input. Goal is to pack on mass.

I do best training ED. If im feeling run down I will take a few days off in a row but I will generally never deload until Im finish my extremely long cycles.

I think EOD would not work for me.

 

[iron lifter]

I've been a person that is trains either 6 days on 1 day off, or 3 days on 1 day off due to just enjoying training. I feel like it might be hindering the growth I could be having since we obviously grow outside the gym. I now want to orient my training to what will actually give me optimal results and allow me to progress at the fastest rate in hypertrophy compared to just what I enjoy. Switching to something like this will probably make me look forward to the next session even more.

Thinking of starting an every other day programme to allow full recovery and optimal growth.

Thinking of something like:
Back, Triceps
Rest
Chest, biceps
Rest
Legs, shoulders
Rest
Repeat

Does anyone have experince with EOD training? Or had gone from high frequency to lower frequency like this and feel that it has benefited their gains?

I'm also not too sure on how much volume/working sets/sets to failure per session per muscle would be a good place to start with with this frequency of training, since my old split ended up having a lot of volume per week and would be hard and likely not optimal to cram into one session. So any recommendations here would be appreciated here.


Thanks for anyone's input. Goal is to pack on mass.

something similar to what i do for maintenance phase 6-8 weeks at a time 30mins 3x a week works fine.

 

[hawkmoon]

2-way split, 3 times a week has been optimal for me for over ten years now. DC influenced.

 

[aflo]

2-way split, 3 times a week has been optimal for me for over ten years now. DC influenced.

what do your workouts look like brother? You always look awesome bro!

 

[hawkmoon]

what do your workouts look like brother? You always look awesome bro!

Thank you.

A/B Split, RP on one compound movement per complex muscle.
2-3 exercises per muscle group. Always train to clean failure, except on squats or leg presses.
Chest/Back/Shoulders them Legs/Arms

Nothing fancy, just always perfect form and intent, focused on clean progression.

 

[BALDNAZI]

2-way split, 3 times a week has been optimal for me for over ten years now. DC influenced.

Because it works

 

[jackedsanta]

At the end of 2025 I started doing John Meadows's EOD Baby Groot, it's really EOD full body with upper and lower emphasis days six different workouts spread out over two weeks I enjoyed the fuck out of it

 

[D2]

fm john meadow's email reply when i asked him abt 3 days split(per week)

Chest/DElts/Tri
Back/Bi
Legs/Calves

 

[Siggy]

fm john meadow's email reply when i asked him abt 3 days split(per week)

Chest/DElts/Tri
Back/Bi
Legs/Calves

Hes still answering emails? Now that is dedication.

On a serious note, for a long time after he passed, his youtube channel was still putting out a new video each week. Before he passed away he must have had a seriously prolific amount of prerecorded videos.

 

[aflo]

fm john meadow's email reply when i asked him abt 3 days split(per week)

Chest/DElts/Tri
Back/Bi
Legs/Calves

How does the workouts look?

 

[southernmucle214]

Hes still answering emails? Now that is dedication.

On a serious note, for a long time after he passed, his youtube channel was still putting out a new video each week. Before he passed away he must have had a seriously prolific amount of prerecorded videos.

They still do

 

[Klax]

fm john meadow's email reply when i asked him abt 3 days split(per week)

Chest/DElts/Tri
Back/Bi
Legs/Calves

I am doing a 3on1off rotation right now (6 days a week) of Chest/Arms, Legs/Cavles, Back/Delts. I may switch to this. I find that I'm pretty gassed after the first half of Back/Delt day, making Delt work a bit rough. I like the idea of lumping them in with Chest/Tris.