Bro splits:
A subscriber asked about switching, training each muscle group once a week.
While we have those programs in Dr. Muscle, we usually suggest starting with a full body or upper/lower split.
Hitting each muscle group two to three times a week often yields better results, especially for beginners and intermediates.
As a beginner, you need to repeat exercises to master them. Only then can you really hit your muscles hard. You're learning to push.
Training a muscle group just once a week might not give you enough repeated exposure to do that quickly.
Advanced lifters, however, might find that the type of split matters less than the total weekly volume. More science at:
https://dr-muscle.com/best-workout-splits-muscle-growth/
If you're advanced, studies show doing 20 sets for your back in one day can be as effective as spreading them over two sessions. So, focus on a plan you enjoy and can stick to consistently.
For me? Believe it or not, after 25 years, I currently hit my entire body 2-3x a week. I've been getting my best results on a simple, repetitive split like that for the last few years.
If you wanna try this inside Dr. Muscle, consider the full-body program levels 2-3 (or 5-6 if you need more recovery).
Otherwise, don't overthink it. When you create your account in Dr. Muscle, it suggests a program for your level and goals, and adapts it to you as you go. Sticking to it is probably your best bet.
Talk soon,
Dr. Carl Juneau, PhD
Founder of Dr. Muscle AI
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