I compare PPL and upper lower head to head here: ua-cam.com/video/U1oZ-GYxbsk/v-deo.html . If you’d like a copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole) 2. DM me “exercise selection” and I’ll send you a free chapter from my book! It’s a perfect complement to my programs
As a nursing student, this is a favorite split I use while also being pretty busy throughout the week. I usually do my three day segment during the weekend and two days during the middle of the week!
I find 5 days a week works great for me and I am still able to train each muscle group 2 times a week by following Legs, Pull, Push, Rest, Legs, Upper Body, Rest and Repeat.
This is my current split but with less volume than you have. Im using a lot of top and backoff sets with high intensity(close to failure). I switched from a full body 5 day a week going from 3-0 rir. I like this current split pplul better than fullbody as there's less warm ups/ shorter Sessions and I like working closer to failure though fatigue management is harder.
Nice work Doc. You know I’m going to add my two cents of course😂 Why the floor press on push day. Why needed when you’ve already done the machine Press and overhead press? Do you really need two different side delts exercises on leg day one? Surely one is enough? Other than this I like what you’ve done here!! And these would be easy things to modify. Quite like the way you swap side delts and biceps onto push day and the additional bicep and side delt work. There are no rules right! A typically well thought out routine mate. Love your work
@@DrSwole understand. I think there are better exercises out there than floor presses personally but understand your logic. I’d do ring push ups instead I think. But that’s just me😂
Love the spreadsheet to show how many sets per grouping! I did have a question regarding exercise selection . I'm curious as to why there are no pullups (modified, body weight, or weighted)/inverted rows in either the PULL or UPPER days, and why you chose T-bar rows and supported incline bench rows on the same day (they are essentially a similar plane of motion). Thanks for your input!
Hey! Thanks so much for the program! I’m just wondering what effect removing the rest day on Tuesday will have on my progress. I live far from the gym and have to drive there, so taking it right after work is my only option. So my question is will that affect my progress by a lot so that I have to find another program, like a 4-day split or should I be fine? Anyways, thanks a lot for this high-quality content, we appreciate it a lot! Edit: I looked trough the comments and saw that you said beginner was between 1-2 years, which is where I'm at. Which of your programs would you recommend for me?
Hello my friend..I want to aske you what are the differences between your order pplul (high volume)!?!!!?I wish you a happy new year and good and strong training sessions!!!
hey i just started this program this week and have been tracking just in my notes on my phone, do you have any recommendations of apps for tracking your workouts?
I am trying to figure out a good split for a very busy schedule. I am a carpenter and work a lot of hours even in the winter. I was thinking a 3 day week full body training session but it seems recovery starts to be an issue.
Great video swole, with all these 5 day programs I’m having a hard time deciding which one which would you personally suggest is your best 5 day program for an intermediate?
@@DrSwole do you have a different split recommendation if I can only work out consistently Monday-Friday? I was thinking of trying this split as well and then taking the weekends to rest or do some cardio. I was trying PPL but noticed I missed that 6th leg day a lot just because of my weekend schedule. Thanks for all of the helpful videos!
I'm currently 65 and "fit". Been working out my entire life. 5'10", 165lbs, lean albeit smooth abs. In past two years 225lb squat, 315lb deadlift. Followed Starting Strength to get the numbers. Want to focus a bit on hypertrophy ASSUMING it's possible for older fellas like me. Are there any changes to volume or repetitions per set to consider? What about recovery? Lately recovery seems to be a bit challenging. Was thinking backing off my 3-5 reps for the 4 main lifts and upping the reps to 6-8 instead, with 8-10 reps for auxiliary and 12-15 for arms and calves...
@DrSwole Thanks. I also had another question. Is it OK if I run a PPLUL split 5 days a week Monday - Friday and then take the weekends off? I'm thinking of starting the one on your channel that has deadlifts incorporated into it on the second leg day. The reason is because I do a HIIT cardio class for 90 minutes on Saturday morning, and if I end up taking a rest day during the week in-between the UL and PPL blocks, that means I'll have to hit my second leg day after my HIIT cardio on Saturday because my gym opens later on weekends
@@DrSwole is there a split you'd recommend for M-F? I'm currently doing PPL m-sat but I've been doing some big hikes on Sundays. Feel like it's hurting my leg recovery
I compare PPL and upper lower head to head here: ua-cam.com/video/U1oZ-GYxbsk/v-deo.html
.
If you’d like a copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole) 2. DM me “exercise selection” and I’ll send you a free chapter from my book! It’s a perfect complement to my programs
ok
As a nursing student, this is a favorite split I use while also being pretty busy throughout the week. I usually do my three day segment during the weekend and two days during the middle of the week!
Great to hear from other people in healthcare on the channel 👊🏼
Great program again Doc! Just finished your 5 day fullbody program so I will swap to this one to start 2023 fresh with a new program
I find 5 days a week works great for me and I am still able to train each muscle group 2 times a week by following Legs, Pull, Push, Rest, Legs, Upper Body, Rest and Repeat.
Glad it’s working for you!
Season's Greetings! I'm thinking to give this split a run for the new year.
Cool! Lmk how it goes
This is my current split but with less volume than you have. Im using a lot of top and backoff sets with high intensity(close to failure). I switched from a full body 5 day a week going from 3-0 rir. I like this current split pplul better than fullbody as there's less warm ups/ shorter Sessions and I like working closer to failure though fatigue management is harder.
Dr Swoliooo!! 💪😃
Merry Christmas! 🎄🎁
You too my man 🎄
Nice work Doc. You know I’m going to add my two cents of course😂
Why the floor press on push day. Why needed when you’ve already done the machine Press and overhead press?
Do you really need two different side delts exercises on leg day one? Surely one is enough?
Other than this I like what you’ve done here!! And these would be easy things to modify.
Quite like the way you swap side delts and biceps onto push day and the additional bicep and side delt work. There are no rules right!
A typically well thought out routine mate. Love your work
Thanks man! Floor presses give a touch more chest work
And I like having some variety of movements hence the more exercises. For someone with little experience they won’t need as much
@@DrSwole understand. I think there are better exercises out there than floor presses personally but understand your logic. I’d do ring push ups instead I think. But that’s just me😂
@@richardtrass all good
Good program! I would like to see this for the Arnold split as well. A lot of the concepts in this program overlap with the Arnold split.
I cover the arnold split here ua-cam.com/play/PL-U2jvez_hi8zENsPLbTobLyCKEI4aRKZ.html
cool idea,gonna put hip hinges on pull days
You don't count ohp or machine ohp as side delts work? Btw Thank you for all your content. One of the best chanel for bodybuilding tbh. 🙏
Love the spreadsheet to show how many sets per grouping! I did have a question regarding exercise selection . I'm curious as to why there are no pullups (modified, body weight, or weighted)/inverted rows in either the PULL or UPPER days, and why you chose T-bar rows and supported incline bench rows on the same day (they are essentially a similar plane of motion). Thanks for your input!
Exercise selection is very individual so you can make changes as needed
And exercises can be of the same movement type but still have different resistance profiles
can you please give me alternative for machine bench press and machine overhead press and hack squat
and how much time i will doing this program
Dumbbell bench, OHP, and smith machine squat
What about rear delts?
Hey! Thanks so much for the program! I’m just wondering what effect removing the rest day on Tuesday will have on my progress. I live far from the gym and have to drive there, so taking it right after work is my only option. So my question is will that affect my progress by a lot so that I have to find another program, like a 4-day split or should I be fine? Anyways, thanks a lot for this high-quality content, we appreciate it a lot!
Edit: I looked trough the comments and saw that you said beginner was between 1-2 years, which is where I'm at. Which of your programs would you recommend for me?
Check out my beginner playlist!
Hello my friend..I want to aske you what are the differences between your order pplul (high volume)!?!!!?I wish you a happy new year and good and strong training sessions!!!
hey i just started this program this week and have been tracking just in my notes on my phone, do you have any recommendations of apps for tracking your workouts?
I use straps and want to add more volume to the forearm, what exercises can I add or change and which days?
I am trying to figure out a good split for a very busy schedule. I am a carpenter and work a lot of hours even in the winter. I was thinking a 3 day week full body training session but it seems recovery starts to be an issue.
Whats the biggest difference between upright rows and side laterals for deltoids?
Upright rows work the traps a bit more
Should I train on this split ( high volume ) or the other video that’s not high volume
Great video swole, with all these 5 day programs I’m having a hard time deciding which one which would you personally suggest is your best 5 day program for an intermediate?
You'll have to find which one matches your volume requirements and preference for exercise selection
Can i maybe swap it around and do upper lower first then ppl?
What exercises can I change to bench press, deadlift and squat?
What are backoff sets that you are talking about,not able to understand??is it like drop sets
I explain the top set back off method here: ua-cam.com/video/YB0icvYhQds/v-deo.html
upright row is a no-no for my right shoulder, what other exercise can i do instead?
Lateral raises!
Is it okay to run this split Monday to Friday, then take 2 days rest (Saturday, Sunday)?
If you have no issues recovering then it should be fine to run 5 days
@@ScotsmanJ agreed
It wouldn’t be perfect for a fatigue distribution standpoint but it could work
@@DrSwole do you have a different split recommendation if I can only work out consistently Monday-Friday? I was thinking of trying this split as well and then taking the weekends to rest or do some cardio. I was trying PPL but noticed I missed that 6th leg day a lot just because of my weekend schedule. Thanks for all of the helpful videos!
@@brandonwilliams7252 something like this is reasonable. You could also do upper lower taking Wednesday off if 4 days is enough
Is there a download version of your excel spreadsheet?
Yes in my Facebook group!
What determines being a beginner, intermediate or advance at the gym. Is it weights, volume or time training
There are different definitions but I use time. Beginners having been training seriously for 1-2yrs, intermediates 2-5, and advanced beyond 5
I'm currently 65 and "fit". Been working out my entire life. 5'10", 165lbs, lean albeit smooth abs. In past two years 225lb squat, 315lb deadlift. Followed Starting Strength to get the numbers. Want to focus a bit on hypertrophy ASSUMING it's possible for older fellas like me. Are there any changes to volume or repetitions per set to consider? What about recovery? Lately recovery seems to be a bit challenging. Was thinking backing off my 3-5 reps for the 4 main lifts and upping the reps to 6-8 instead, with 8-10 reps for auxiliary and 12-15 for arms and calves...
Start off with lower volumes and slightly higher reps and work up as needed!
You have three seperate PPLUL split videos on your channel. What are the differences between the three?
Volume and exercise selection are the main differences
@DrSwole Thanks. I also had another question. Is it OK if I run a PPLUL split 5 days a week Monday - Friday and then take the weekends off? I'm thinking of starting the one on your channel that has deadlifts incorporated into it on the second leg day.
The reason is because I do a HIIT cardio class for 90 minutes on Saturday morning, and if I end up taking a rest day during the week in-between the UL and PPL blocks, that means I'll have to hit my second leg day after my HIIT cardio on Saturday because my gym opens later on weekends
I' m a natural can I do the 5 days all in a row then take 2 days off then go again ?
It wouldn't be ideal but you can try it
I noticed this version is different than the one in boostcamp, which one should we do?
You can use either! If you on boostcamp just use that one
@@DrSwolewhat is the difference? Which one is better?
Why you don't have rear delts workout?
Rear delts get trained with pulling movements!
Dr. Swole, which form of cable pressdown would you recommend to do?
Either straight bar or rope
Since you’ve posted 5 different UL/ppl splits, which one would you say is the best bang for your time between the 4?
You’ll have to find the one that fits your experience level and volume requirements
If you’re short on time use one of the lower volume ones
There actually only 3 and two are basically the same. So its one or the other.
For hypertrophy is better ppl or pplul?
Depends on how many days you’re going for
PPLUL works well for 5 days/week and PPL for 6
math with sets does not check out
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Thanks man 👊🏼
I have requested to join facebook group!
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☺️
@@DrSwole 😊😊
thoughts on 5 days in a row w/ 2 rest days on the weekends?
Not ideal w this split
@@DrSwole is there a split you'd recommend for M-F? I'm currently doing PPL m-sat but I've been doing some big hikes on Sundays. Feel like it's hurting my leg recovery