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

yellowbird1 · Jan 30, 2026

jackedsanta said:
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

Where did you find this program? Sounds cool

jackedsanta · Jan 31, 2026

yellowbird1 said:
Where did you find this program? Sounds cool

I bought it a long time ago off of a John Meadows website called Mountain Dog diet

aflo · Jan 31, 2026

hawkmoon said:
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.

What do the workouts look like bro?

sir_robin14 · Jan 31, 2026

I would try full body 3x per week. Low volume high frequency has become trendy again, it’s worth giving it a shot. I personally don’t enjoy it because I find doing like 1-3 sets per muscle a little unsatisfying.

Simon90 · Jan 31, 2026

Training 3 days a week could be the most optimal for muscle building in the world, but I love the gym so much I couldn't handle training that little. There has to be a balance of enjoyment and progress for it to be sustainable. After all, consistency with effort will take anyone much further than the most optimal split, diet etc done half heartedly.

I've been really enjoying 3 on 1 off. But since working on my mind muscle connection and form/tempo, I'm getting so much more out of sets now that I'm finding I'm having to drop the volume a bit. And also will now be going to 2 on 1 off.

The only time I'd personally do 1 on one off would be on an upper lower, which tbh I couldn't think of anything worse

gauge22-v2 · Jan 31, 2026

Simon90 said:
Training 3 days a week could be the most optimal for muscle building in the world, but I love the gym so much I couldn't handle training that little. There has to be a balance of enjoyment and progress for it to be sustainable. After all, consistency with effort will take anyone much further than the most optimal split, diet etc done half heartedly.

There is "optimal" for growth and there is "optimal" for each of us as a person.

I love the gym. My mid day workouts during my workout absolutely give me much better focus and performance for my job (finance geek). They also help me be more even keel when dealing with some dipshits in the company.

comedycentral · Jan 31, 2026

I’ve found a reasonable balance at the minute. I enjoy upper lower but found even every other day a bit much recovery wise as a 50 year old however there are times when I have 2 days off work where it made sense both time wise and for something to do to train both days. So I’ve found a mini session after lower day fills the mental void without taxing me. This mini session will be biceps grip rear delts and maybe calves. Fairly easy not massively taxing yet I can feel like I’ve had a decent session.
I also use this mini session if I’ve done EOD but still feel a bit wiped from the bigger session.

D2 · Feb 2, 2026

Siggy said:
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.

i mean the communication was when he was stil alive.

Alzadosghost · Feb 2, 2026

recovery has never an issue for me. I see no point in training less than what Iv been doing for 30 years. If I cut back from from 7 days a week to 3-4 I’d almost guarantee I’d lose muscle. Iv taken a few days off a week for short periods of time because of work interfering but saw no benefit to it. Everyone’s body is different. I’m 55 and still no matter how badly I destroy a body part in ever feel anything the following days. After a brutal quad day my thighs feel tight for a few days but never in my life except the very first few wks training as a teenager have I ever been sore like guys talk about. The more abuse I give my body the more it loves it. Even after 1.5 years away from the gym completly abd after a major shoulder surgery I never got stuff or sore except one pec day but I was only sore where I injected my pec. But that’s always been the case for me. I don’t think Iv ever been overtraining and don’t even think that’s a thing for me. Iv never been burned out from training at all. Did push pull rotation a few times and it just did not produce the effect of just destroying one or two body parts a day. I still think that’s the best option for me. Maybe when Il really old ill
Change my mind but I doubt it. My mom is mid 70s still trains 7 days a week and she says other than some arthritis noting has changed for her yet.

trenbaby · Feb 2, 2026

Alzadosghost said:
Did push pull rotation a few times and it just did not produce the effect of just destroying one or two body parts a day. I still think that’s the best option for me.

So do you follow a rotation like:
Chest
Back
arms, delts
legs
and repeat?

traininsane11 · Feb 2, 2026

I’ve been doing for some time and as much as I hate the term believe it’s about as “optimal” as can be

Legs (quad focussed)
Pull
Push
Off
Legs (ham glute focus)
Upper
Off

Luki is programming my training now and the fact that he kept the layout but made a few tweaks with his input on it to make it even better makes me think I was onto something

IF I had to change it I’d most likely go for upper / lower 4x per week which is what I will most likely do when I no longer care about progress and it’s just for health/fun (not that you can’t progress on that split)

Or

4-5 day Bro split there’s something to be said about just going in and not giving a fuck about optimal or recovery etc and just killing it in 60-90 mins and leaving

Alzadosghost · Feb 2, 2026

trenbaby said:
So do you follow a rotation like:
Chest
Back
arms, delts
legs
and repeat?

This is my current split
Quads,abs calves
Back, triceps
Shoulders, hamstrings, adductors
Chest, biceps, forearms
Repeat.

MajinBoo · Feb 2, 2026

traininsane11 said:
I’ve been doing for some time and as much as I hate the term believe it’s about as “optimal” as can be

Legs (quad focussed)
Pull
Push
Off
Legs (ham glute focus)
Upper
Off

Luki is programming my training now and the fact that he kept the layout but made a few tweaks with his input on it to make it even better makes me think I was onto something

IF I had to change it I’d most likely go for upper / lower 4x per week which is what I will most likely do when I no longer care about progress and it’s just for health/fun (not that you can’t progress on that split)

Or

4-5 day Bro split there’s something to be said about just going in and not giving a fuck about optimal or recovery etc and just killing it in 60-90 mins and leaving

For a fixed schedule, that's the most "balanced" split in my opinion.

Due to work, having defined training days has a big advantage. But even if that would not be a limitation I would never train more than 3 days in a row. Most likely would be 2on 1off

Flocci · Feb 2, 2026

This question is like asking how many meals a day is optimal for growth when its the calories, macros and micronutrients that matter.

What are you doing every other day or 3-4x a week? how often do you train each bodypart, at what volumes, with what exercises, at what proximity to failure, using what rest times thats more important than if you train 3x, 5x or 6x a week.

qbkilla · Feb 2, 2026

traininsane11 said:
I’ve been doing for some time and as much as I hate the term believe it’s about as “optimal” as can be

Legs (quad focussed)
Pull
Push
Off
Legs (ham glute focus)
Upper
Off

Luki is programming my training now and the fact that he kept the layout but made a few tweaks with his input on it to make it even better makes me think I was onto something

IF I had to change it I’d most likely go for upper / lower 4x per week which is what I will most likely do when I no longer care about progress and it’s just for health/fun (not that you can’t progress on that split)

Or

4-5 day Bro split there’s something to be said about just going in and not giving a fuck about optimal or recovery etc and just killing it in 60-90 mins and leaving

Bro split is badass, basically giving a middle finger to the science nerds. I'm personally loving upper, lower, off...repeat.

madg · Feb 3, 2026

Chest- delts
Back - traps
Off
Arms
Legs
Off

bigzzz · Feb 3, 2026

Alzadosghost said:
recovery has never an issue for me. I see no point in training less than what Iv been doing for 30 years. If I cut back from from 7 days a week to 3-4 I’d almost guarantee I’d lose muscle. Iv taken a few days off a week for short periods of time because of work interfering but saw no benefit to it. Everyone’s body is different. I’m 55 and still no matter how badly I destroy a body part in ever feel anything the following days. After a brutal quad day my thighs feel tight for a few days but never in my life except the very first few wks training as a teenager have I ever been sore like guys talk about. The more abuse I give my body the more it loves it. Even after 1.5 years away from the gym completly abd after a major shoulder surgery I never got stuff or sore except one pec day but I was only sore where I injected my pec. But that’s always been the case for me. I don’t think Iv ever been overtraining and don’t even think that’s a thing for me. Iv never been burned out from training at all. Did push pull rotation a few times and it just did not produce the effect of just destroying one or two body parts a day. I still think that’s the best option for me. Maybe when Il really old ill
Change my mind but I doubt it. My mom is mid 70s still trains 7 days a week and she says other than some arthritis noting has changed for her yet.

You are living in a fairytale