Best Workout Splits for Muscle Maintenance

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• A complete breakdown of how to preserve muscle mass

• The different training styles of the Bikini and Wellness women’s bodybuilding divisions

• The shoulder injury that’s kept Hunter Labrada out of competition in 2025

TRAINING

Preserve Your Gains 

Building muscle takes dedication — countless hours in the gym, disciplined adherence to science-backed exercise principles, and careful management of your macros. But even with all that effort, muscle loss or atrophy can still happen if the proper steps aren’t taken. To help safeguard your hard-earned gains, we’ve put together a comprehensive guide outlining everything you need to know about preserving muscle mass.

Muscle loss can stem from various factors, such as aging or insufficient protein intake. In the guide below, we’ll break down how to train effectively to maintain muscle — sometimes just one to two sessions per week may be enough — along with specific recommendations for sets and reps.

We’ll also explore the nutritional strategies you need, including calorie and protein targets, and discuss the critical role of rest and recovery in preventing muscle atrophy. With the right approach, you can ensure your progress stays intact.

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WORKOUT

Bikini vs. Wellness 

Ever wondered how bodybuilders tailor their training to fit the demands of each competition division? Wellness competitor Chloe Pickford teamed up with Bikini athlete Phoebe Goodwin for a targeted glute and hamstring workout. Together, they explored how the distinct requirements of their categories influence their training approaches.

In the Bikini division, athletes often focus more on upper body development, scaling back lower body training to achieve the streamlined physique their division emphasizes. In contrast, Wellness competitors prioritize building their glutes, hamstrings, and quads to match the category's curvier, more muscular ideal. Discover the key differences in their training strategies and give their leg workout a try!

BODYBUILDING 

Road to Recovery 

IFBB Pro League Men’s Open bodybuilder Hunter Labrada recently underwent shoulder surgery, sidelining him for the entirety of the 2025 season. Labrada confirmed that both the injury and the subsequent procedure were the reasons behind his extended absence from competition.

While he hasn’t disclosed specific details about the injury or the surgery, Labrada revealed he is currently focused on rehabilitation. Despite the setback, he remains optimistic about making a strong comeback once fully recovered. However, his return to the competitive stage remains uncertain. See what his recent caption suggests about his plans for the 2025 Mr. Olympia. 

THE DROP SET 

• The 2025 Masters Olympia took place over the weekend in Tokyo, Japan, and featured 10 IFBB Pro League divisions. See who came out on top.

• The lat pulldown is one of the most effective exercises for your latissimus dorsi. See how a close and wide grip varies the targeted back muscles. 

• Does the barbell back squat place too much pressure on your spine? Here’s how the hack squat solves that issue while exploding quad growth. 

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