The "push pull legs split for intermediate lifters" is an excellent choice for maximizing gains. You can choose a 6-day routine, hitting each muscle group twice a week, or a 3-day version for recovery. Focus on compound movements like bench presses, deadlifts, and squats. Which version are you trying this week? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress