What's the Best Training Split for Muscle Growth? | Dr. Milo Wolf
RP Strength Podcast
Dr. Mike Israetel, Nick Shaw
4.7 • 582 Ratings
🗓️ 27 April 2026
⏱️ 54 minutes
🧾️ Download transcript
Summary
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Milo Wolf's Links:
- Instagram: @drmilowolf
- YouTube: @DrMiloWolf
- ResearchGate: Milo Wolf
Timestamps:
00:00 Intro + Milo's current split: full body every day
01:18 Why Milo trains full body every day
09:01 Does high-frequency training beat up your joints?
11:06 Do you actually need to warm up for hypertrophy?
15:29 The best training split/frequency for advanced lifters
17:13 How many sets per workout is too many?
24:19 Should you train a muscle if it's still sore?
29:10 How to know if you should train more days per week
38:42 Best split for beginners, intermediates, and advanced lifters
44:00 Full body vs upper/lower vs push pull legs
46:25 How specialization changes your ideal split
50:30 Is cramming all your volume into one workout still worth it?
Transcript
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| 0:00.0 | Welcome everyone to the RPSRank podcast. I'm Nick Shaw joined by Dr. Milo Wolf back again. What's up, man? |
| 0:12.4 | I'm good man. Just finished my AM workout. It's sunny here in the UK. It's a rare day. We're living. |
| 0:17.8 | Sunny day in the UK. Those don't exist very often. What do you get like six of those a year? |
| 0:23.6 | Honestly, it's 90% of days have rain or something absurd. |
| 0:27.6 | Yeah, that is crazy. |
| 0:29.6 | AM workout. |
| 0:31.6 | So you're doing two a days? |
| 0:33.6 | Yeah, just because I find my day structure is better if I split up into two. It's it makes the workout easier and I'm kind of a lazy bastard. So, you know, it helps. I got you. So it's not necessarily. It's kind of like one, it's one workout you just divided into two. Is that? Yep. Okay. That makes sense. It's like the morning is compound movements. Evening is isolation movements. |
| 0:55.3 | So pretty easy stuff. |
| 0:56.8 | Yeah, yeah, yeah. All right. All right. So today we're going to dive into kind of like, what's the best way to describe it? |
| 1:04.8 | What's kind of the best training splits for different for different groups? |
| 1:07.9 | And so I'm curious because you just led with that. But like, how long, training a long as time I mean so have I so what's you what's your exact |
| 1:16.0 | training split right now because you just mentioned the two days but like what's your what's yours |
| 1:19.4 | look like oh man this is going to give people the wrong idea full body every day okay well |
| 1:25.6 | give us a little insight as why that is. |
| 1:29.1 | Yeah. |
| 1:35.6 | So as I've gotten more and more advanced, leg training has gotten more and more difficult. |
| 1:37.8 | And I don't know. |
| 1:42.3 | Maybe it's some stuff like I'm fast-twitch dominant or maybe I'm just lazy. |
| 1:43.4 | I don't know what it is. But doing more like |
| 1:46.3 | Yes, and it has both maybe. Doing more than like five sets of lower body compound |
| 1:52.6 | movements in a single workout. I just the quality goes way down after that on any |
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