Dr Mike's Favorite
Dr. Mike’s personal go to split for growing pretty much everything at the same time. If you’re not sure what to run, this is almost never a bad choice.
Whole Body Split
A classic whole body split with volume spread evenly across all muscle groups so nothing gets left behind. No favorites here. Everyone grows.
Upper Body Emphasis
Extra upper body volume with just enough lower body work to maintain your wheels. Ideal if your main goal is looking big in a hoodie.
4X Weekly Timesaver
For lifters who want to grow but also have jobs, families, and other responsibilities. Maximize your gains without needing to live in the gym.
TrAin likE thE pros
Regan Grimes Training Plan 2026
IFBB Pro Regan Grimes’ go to split for building full body size. Train like a pro without needing a pro schedule.
Jared Feather IFBB Pro Favorite
IFBB Pro Jared Feather’s preferred split for growing everything without overcomplicating your training.
Mr. Nick Shaw’s IFBB Pro Favorite
The split IFBB Pro Nick Shaw used on his road to earning his pro card. Turns out hard training still works.