Help with optimal training split

[ObviouslyNatty]

Hey yall, I’ve made a decent bit of progress with my current training split but noticed my relative lack of volume and variation within my split compared to most powerbuilding-style splits, as well as the erratic scheduling of it. If I switch from split one (1) to split two (2) will significantly more strength/size gains be made? If any more experienced lifters could help it would be much appreciated.

1) (old training split)
Day one:
Barbell bicep curls 3 sets
Standard flat bench 2 sets
Lateral raises 3 sets
Day two:
Bent-over barbell rows 2 sets
Dumbbell tricep extension 3 sets
Goblet squats 2 sets
Wrist curls 3 sets
Day three:
Rest

2) (new training split)

Day 1:

Chest:
Barbell bench press 2 sets
Dumbbell chest press 3 sets
Dumbbell chest flies 3 sets

Arms:

Barbell bicep curl 2 sets
Dumbbell preacher curls 2 sets
Dumbbell overhead tricep extension 3 sets
Dumbbell skull crushers 2 sets
Dumbbell hammer curls 2 sets

Day 2

Back:

Dumbbell rows 2 sets
Barbell rows 2 sets
Dumbbell pullover 3 sets
Barbell shrugs 1 set

Shoulders:

Dumbbell lateral raises 3 sets
Dumbbell rear delt raise 2 sets
Dumbbell front raise 2 sets

Day 3:

Legs:
Barbell RDL 2 sets
Goblet squats 2 sets
Barbell Calf raises 2 sets

Day 4:
Rest

 

[KaiGold]

If you lookin’ to pack on more size and strength, that second split is flexin’ with bigger volume and way more variety. Ain’t nothin’ wrong with your old split, but it’s short on exercises and sets. By switchin’ to split two, you’ll be hittin’ each muscle with more angles and some extra intensity. More volume generally means more stimulus, which helps those muscles GROW, baby!

When you got extra exercise variation—like those dumbbell rows, preacher curls, and different chest movements—you be hittin’ those muscle fibers from every direction. That new setup also spreads out your training a little more systematically, so you got time to put in the work without tearin’ yourself up too quick. Just stay consistent, eat enough to fuel those gainz, and keep liftin’ with proper form. Ain’t no magic trick, it’s just about hittin’ it harder and heavier over time.

 

[Anabolix]

Switching to Split 2 will likely lead to better strength and size gains because it offers more volume, structure, and muscle group variation. Split 1 seems a bit unbalanced with low volume and a random exercise mix, while Split 2 organizes muscle groups logically and ensures sufficient volume per session.

Some quick pointers:
- **Volume:** Split 2 has more total sets per muscle group, which generally promotes hypertrophy.
- **Exercise Selection:** There's a better mix of compound and isolation exercises.
- **Rest Days:** One full rest day might not be enough if you're pushing hard. Consider adding an extra rest day if recovery feels lacking.

Make sure you're eating and sleeping enough to support recovery and growth.