I really like this kind of setup as a post contest routine until I'm done with my recovery diet. But for sake of variety I create 6 differents days and I rotate each weeks
You have some of the best content. I look forward to your content on Sundays. What splits routines do you think are best for protein synthesis with natural lifters in mind? Do you think full body is better than upper/ lower split? Or does the workout not matter as much as the diet? Can you please make a video about this? Thank you. I appreciate you
Yo Dr.Swole, i gotta question. I am currently doing the upper lower 4 day split. loving it. I was wondering what you thought about me also doing around about 100 push ups and pull ups at home daily. Am I over doing it to the point were the home workouts im doing is useless?
A question Doc, I really like the top set back off method but for me personally I feel like I perform better if the variation was %10 back off from top set Top Set %10 back off again Instead of doing the top set in the first set, I do it in the middle. Is this okay?
Hey, I am already doing a 3 day fullbody split as a late beginner with exercises that are available at my gym and I enjoy doing the most. It looks like this: 1 / 2 / 1 … 2 / 1 / 2 Day 1: Superset: Facepulls 2x / 15-20 Cable upright row 2x / 10-15 Leg Press 3x / 10-15 (Set 2 & 3 are Myo Rep Match Sets) Chest supported Row 2x / 10-12 Barbell Bench Press 3x / 8-10 Chest supported t-bar row 2x / 8-10 Optional: If I got enough time & energy Superset: Cable hammercurls 2x / 10-15 Triceps pushdowns 2x / 10-15 Abs 2x / 10-15 Day 2: Superset: Facepulls 2x / 15-20 Cable upright row 2x / 10-15 Pullup machine 2x / 6-8 RDL 3x / 6-10 Barbell OHP 2x / 8-10 Lat pulldown 2x / 10-12 Incline bench press 2x / 8-10 Optional: If I got enough time & energy Superset: Cable bicepscurls 2x / 10-15 Cable triceps extensions 2x / 10-15 Abs 2x / 10-15 Thoughts: - I want to be time efficient. - I like to priortize back & rear delts and start with rear and side delts to get the best stimulus for them and warm up the upper body. - I like to hit the back with different variations. - I think I am prone to pain and unwanted discomfort. I get problems with ellbows, shoulders, lower back and knees pretty fast. Today I can bench press pretty good, but push ups still hurt my ellbows & shoulders. This impacted my exercise selection and their rep range a lot. - I am gifted with strong long legs. So I do less volume for them but when I do legs, its going to be intense. And its still progressing 👍🏻 - I think 3 sets of RDLs is not enough for my lower back. Maybe I will implement barbell rows again. Everything else unfortunately didnt worked well till today. I hope my split is solid and somehow balanced so far based on my circumstances. Maybe somebody got any further recommendations besides „squats are better than leg presses“. Edit: My only goal is health & hypertrophy. I dont care about strength. Great video as always Dr. Swole💪🏻
What would you recommend when havin for example a lower upper split but you also want to train your forearms or abs. Putting those exercises on an upper day isnt optimal so should you just do em on a lower day?
Fullbody 3 days a week for a beginner, look up john grimick, and jack delinger, or any silver era bodybuilding mostly did Fullbody 3 times a week
With that amount of gear they could train two times and still being big
Do you have the intermediate program of this?
I really like this kind of setup as a post contest routine until I'm done with my recovery diet.
But for sake of variety I create 6 differents days and I rotate each weeks
You have some of the best content. I look forward to your content on Sundays. What splits routines do you think are best for protein synthesis with natural lifters in mind? Do you think full body is better than upper/ lower split? Or does the workout not matter as much as the diet? Can you please make a video about this? Thank you. I appreciate you
This is a great routine! Lots of compounds for muscle balance. Love it 💪 I’m going to forward this routine to my two best friends right now
Oh damn... 22-24 sets is low volume? I'm only doing 4 exercises every session and sometimes not recovering in time.
If you train like a wuss yeah it's low volume :)
Yo Dr.Swole, i gotta question. I am currently doing the upper lower 4 day split. loving it. I was wondering what you thought about me also doing around about 100 push ups and pull ups at home daily. Am I over doing it to the point were the home workouts im doing is useless?
A question Doc, I really like the top set back off method but for me personally I feel like I perform better if the variation was
%10 back off from top set
Top Set
%10 back off again
Instead of doing the top set in the first set, I do it in the middle. Is this okay?
I appreciate the program! Just out of curiosity, what specialty did you match into?
Love the program doc. Any alternatives for machine incline press? My gym doesn’t have one.
Do dumbbell incline press on a bench set to 45 degrees or decline push ups.
@@Vincent-ly2ik appreciate it
💪👍
In theory, shouldn't this work for intermediates as well? The volume is still pretty decent.
I'm trying 2 full body a week
Any one has tried it?
Hey, I am already doing a 3 day fullbody split as a late beginner with exercises that are available at my gym and I enjoy doing the most.
It looks like this: 1 / 2 / 1 … 2 / 1 / 2
Day 1:
Superset:
Facepulls 2x / 15-20
Cable upright row 2x / 10-15
Leg Press 3x / 10-15
(Set 2 & 3 are Myo Rep Match Sets)
Chest supported Row 2x / 10-12
Barbell Bench Press 3x / 8-10
Chest supported t-bar row 2x / 8-10
Optional: If I got enough time & energy
Superset:
Cable hammercurls 2x / 10-15
Triceps pushdowns 2x / 10-15
Abs 2x / 10-15
Day 2:
Superset:
Facepulls 2x / 15-20
Cable upright row 2x / 10-15
Pullup machine 2x / 6-8
RDL 3x / 6-10
Barbell OHP 2x / 8-10
Lat pulldown 2x / 10-12
Incline bench press 2x / 8-10
Optional: If I got enough time & energy
Superset:
Cable bicepscurls 2x / 10-15
Cable triceps extensions 2x / 10-15
Abs 2x / 10-15
Thoughts:
- I want to be time efficient.
- I like to priortize back & rear delts and start with rear and side delts to get the best stimulus for them and warm up the upper body.
- I like to hit the back with different variations.
- I think I am prone to pain and unwanted discomfort. I get problems with ellbows, shoulders, lower back and knees pretty fast. Today I can bench press pretty good, but push ups still hurt my ellbows & shoulders. This impacted my exercise selection and their rep range a lot.
- I am gifted with strong long legs. So I do less volume for them but when I do legs, its going to be intense. And its still progressing 👍🏻
- I think 3 sets of RDLs is not enough for my lower back. Maybe I will implement barbell rows again. Everything else unfortunately didnt worked well till today.
I hope my split is solid and somehow balanced so far based on my circumstances.
Maybe somebody got any further recommendations besides „squats are better than leg presses“.
Edit: My only goal is health & hypertrophy. I dont care about strength.
Great video as always Dr. Swole💪🏻
What would you recommend when havin for example a lower upper split but you also want to train your forearms or abs. Putting those exercises on an upper day isnt optimal so should you just do em on a lower day?
Do you have a 3 day full body split for an intermediate?
Yes
What’s the link for intermediate?
Are you going to put this on boost camp?