4 day split is my favorite. Bench/Squat, Bench/Deadlift alternate. Accessories sprinkled into those 4 days, but those are the main compounds of the day.
4 day bro split variation is absolutely king for me. PPL was great for increasing my numbers rsally quickly id recommend this for all beginners but after some time you feel really burnt out and im seeing double the progress from training less, harder and recovering more. Insane
@@stepbrotom4516I've been doing a 4 day sam sulek inspired split for the past four months after PPL style training for two years. I feel more energized each time I step in the gym now and seen better progress💪🏻
@@simont.4633 yes used to do, Legs,Push,Pull,Rest,Repeat recently started doing Chest/Back, Delts/Arms, Legs, Repeat, to bring up those lacking arms of mine, Legs and Back are already pretty good, working on chest and arms this Bulk
I just base my split on the workouts i love and workouts i dislike so i can keep myself motivated. probably not optimal but if i dont pair my squats with some arms, I'd be skipping leg days haha.
Thoughts on this split? Day 1:Chest/Triceps Day 2:Back/Biceps Day 3: Legs(focus on Quads) Day 4: Rest Day 5: Shoulders and arms Day 6: Legs(focus on Hamstrings) Day 7: Rest
It depends on what your weak points are. If your arms and leg s are weak points then it's a good split but I would eventually change it so that your chest and back get trained more.
@@CarsonHagberg Why would chest and back need to be trained more than other muscles? Besides if you want to do them more you can still do it with this split. I would argue legs are what could/should be trained more since there is way more exercises you potentially need.
@@joojotin I didn't mean that they have to be trained more then other parts but with this split they are only getting trained once per week instead of twice like legs and arms.
do you add in cardio at all at the moment? for me, i used to have a great VO2 max and i could run low intensity or train martial arts for days. but now, since having reduced cardio training time, my aerobic output is very limited. could you add in cardio as a "weak point" and still build or maintain muscle? for context, since reducing my cardio, i've similarly built up the "fluff" around the mid-section whilst retaining decent mass/definition around the back/chest/legs. i'd be interested to hear your thoughts 💪✌
I don’t do traditional cardio, or really focus on cardio output. Instead, I designate certain days to sports (basketball) where I end up having some form of cardio output. I do believe cardio is healthy. It should be done year out. I try to add in time to time, but rarely stick to just walking on a treadmill.
Ffs I go thru phases of amazing recovery but was up till 5am partying and woke up at 8am for a run as I couldn’t sleep 😂 I get addicted to training even when I’m under recovered
When you are a family man, you have to figure out a workout plan that is 3 to 4 times a week. Don't get obsessed with 2X a week per body part. Just train intensely when you train, do drop / rest pause sets. Find movement patterns that your body has proven that it won't get injured. And stick to it.
For family men like us, we get the most out of focusing on compound movements to get the most bang for buck value time spent in the gym. I run 3 days but 4 days is ideal. And many powerlifters run a 4 day program and make best results with only 4 days. Imo don't get caught up with the whole PPL 5-6 days split.
@@Waruto Agreed. In my experience, after 6 to 7 years of consistent training you have gathered 80 - 90% of your max muscle capacity. So being consistent is sufficient to maintain. I like the 3X schedule. Usually in week n half all body parts are hit at least once. I do like to take muscle groups to failure and beyond via drop sets / rest pause. Has worked well for me.
I don't know what workout routine to do. I did a push day yesterday. Incline db chest - 3x8 Flat db chest - 3x8 Shoulder db press - 3x8 Lateral raises - 3x8 Tricep push down - 3x8 Is this a good push day??
Definetely agree with other comments but dont stop doing vertical presses. If you want to do 2 chest exercises and you are doing this 2x week then reduce the volume on chest exercises a bit.
I used to train 6 days per week, went down to 5 because of work i couldn’t handle it long term. Now with my new coach i have a 4 days and i have never felt better and i got better results too
this is kind of like my situation. i used to train 6 a week, now cut down to 5. im planning on cutting down to 4 but i’m just hesitant bc i’m wondering how i’m going to train effectively with those days.
Yeah I can relate to this. I was doing PPL twice a week, but it became too much pretty quickly because I wasn't managing my volume correctly. Now, I just base my splits off the big three compounds and the accessories for each lift, plus an OHP day.
@@hhhhakha it’s very mixed, looks like a full body but it’s not, it has some thoughts put behind it and it makes sense, but it’s very personal and it won’t work for anybody else since i work 10h+ shift
I've never heard someone focus so much on their weak/strong points. Isn't this mainly genetic and there is no real reason to stress about it? I feel like it bothers you quite a bit. Appart from that if you want to hit every muscle group twice a week and use high RPE numbers for most sets you will probably crash and burn so your change of split makes a lot of sense.
I wouldn’t say it bothers me, it actually motivates me. I also wouldn’t say any of my weak points are severely affecting my well being. But you’re absolutely right! Some weak points will never look super amazing due to genetic insertions. & the goal with weak point training isn’t to become an IFBB, or to make that body part my most prominent feature. They’re simply long term goals inside the gym. Similar to side quest in video game. It’s just how id like to make my training slightly more objective.
If you have lagging arms but you don’t focus on them because you just assume you have weak arm genetics then you’ll never have big arms. It’s a self fulfilling prophecy.
I need help with my training split. Should I do legs push pull rest or pull push legs rest. For the first option since legs are day 1 I feel refreshed on my deadlifts and squats but Im not sure if the fatigue on this day effects push and pull days.
you went from 210 - 219 lbs. you gained some muscle along with some fat/water weight too...but dont worry your midsection looks fine. but I'm curious what modifications you made when you went from 6day/week to 5 day/week. I mean did you increase sets? how many sets per muscle per week do you do?
I know that my lats are a huge weak point in my physique, but I just can't ever feel my lats during movements like pullups, lat pulldowns, etc. For me, pull day is closer to forearm and biceps day than actually back day.
Try pinning your shoulder blades together and sticking your chest up when you do pulldowns. You can do that movement without equipment right now and feel if your lats contract because odds are they will, maybe more than you're used to if you don't do it that way normally. Those two tips made a big difference for my lats. It might also help if you look up instead of straight forward but that might just be muscle memory for me. I think it feels better that way. Edit: Also, fun fact, pull-ups actually have more muscle engagement in the core than back! I was shocked when I learned that. Still an awesome compound movement and they definitely hit back hard but it's not the be-all end-all for back like some people will tell you. You might end up fatiguing your core or your grip before your back.
5-6 times a week is way too much for me... i have a very physically demanding job and ive tried every split ther is and upper lower works the best and not the traditional upper lower rest repeat and then take the weekend off but i do every other day so upper rest lower rest upper rest etc works best for me with recovery i do the 4 biggest lifts first in de workout so squat bench deadlift overheadpress and go heavy af on that and then do more bodybuilding high rep stuff works great its like my own customized 531 program lol
You’re military pressing 100kg? That’s insane. Or is that more of an incline smith machine bench? Can’t tell because of video angle. If it’s that, that’s still pretty strong but if someone can press 100kg over their head then I’d rate them to be a very strong person especially if they’re natural.
Do you even train abs bro?.. I think you might need 3500 calories. You could still look good with a bulk, if that is what you're worried about. Legs, Push, Pull is supreme split. 😆👍💪
@JustLeein I like being able to hit a strength focused squat/ Hip hinge day and then a more hypertrophy focus squat/hip hinge day at a higher rep range.
Are you aware that Soy milk is extremely high in protein and is the opposite of anti-gains? I liked the video, but that part triggered my inner Karen and I had to speak to the manager.
I dont understand how one can do fullbody split, my performance drops in upper lower too, my performance drops after 1 exercise. For example, if I do bench press and pullups after, the drop is substantial compared to when I just start with pullups.
@@joojotinhm idk but for me performance doesnt drop to any noticeable amount. maybe you just dont have enough work capacity, maybe you dont rest for long enough, etc. etc. but i personally wouldn't see it as an issue because even on different splits your performance will drop to a certain extend (example - PPL after doing bench/squat/deadlift your performance will take a hit for exercises after) i think a way to overcome that is to just adapt to it, because on fullbody you will have days with different exercises taking priority. and you can also space out compound movements so the performance drop wont be as significant
Great video. I doin the same myself. At present. Deload next week. Then back into same. Style. Split. One or two days. Rest. On rest I. Do. Zone two. Bikes. For. 50 mins.
4 day split is my favorite. Bench/Squat, Bench/Deadlift alternate. Accessories sprinkled into those 4 days, but those are the main compounds of the day.
4 day bro split variation is absolutely king for me. PPL was great for increasing my numbers rsally quickly id recommend this for all beginners but after some time you feel really burnt out and im seeing double the progress from training less, harder and recovering more. Insane
Please elaborate on this one
@@stepbrotom4516I've been doing a 4 day sam sulek inspired split for the past four months after PPL style training for two years. I feel more energized each time I step in the gym now and seen better progress💪🏻
I pretty much always just did a three day split and rested after the 3 days. Worked great for me.
Same. Push, pull, legs, rest, push, pull, legs, rest, push, pull, legs, rest... ad infinitum. Gives a lot of flexibility.
@@simont.4633 yes used to do, Legs,Push,Pull,Rest,Repeat recently started doing Chest/Back, Delts/Arms, Legs, Repeat, to bring up those lacking arms of mine, Legs and Back are already pretty good, working on chest and arms this Bulk
Best split is whatever helps you progress consistently
I just base my split on the workouts i love and workouts i dislike so i can keep myself motivated. probably not optimal but if i dont pair my squats with some arms, I'd be skipping leg days haha.
I like how the video is just your normal shorts video but longer (straight to the point)
these memes must be ironically in the video right
Accidentally fell into the vid (the same way pizza fell into my mouth yday)
Whatever you’re doing…..it’s working.
Bro, I pray one day you collab with Dr. Mike
Thoughts on this split?
Day 1:Chest/Triceps
Day 2:Back/Biceps
Day 3: Legs(focus on Quads)
Day 4: Rest
Day 5: Shoulders and arms
Day 6: Legs(focus on Hamstrings)
Day 7: Rest
It depends on what your weak points are. If your arms and leg s are weak points then it's a good split but I would eventually change it so that your chest and back get trained more.
@@CarsonHagberg Why would chest and back need to be trained more than other muscles? Besides if you want to do them more you can still do it with this split. I would argue legs are what could/should be trained more since there is way more exercises you potentially need.
@@joojotin I didn't mean that they have to be trained more then other parts but with this split they are only getting trained once per week instead of twice like legs and arms.
It's a good split but his back and chest might become weak points compared to his legs and arms.
Train LESS, you say?
Say NO MORE, fam 😎.
The Accumulating mass -> Nikovocado way!
Thoughts on Dorian Yates' good old split?
Chest/Biceps, Legs, Rest, Shoulders/Triceps, Back, Rest, REPEAT
Ony leg day thoo
Its a perfectly balanced imo, there is honestly only couple splits that are worth doing
@@JustLeein i feel like if your legs are a strong point (which is rare for most gym goers), yate's split is great
Looking jacked 🔥
! thanks man
Lol I recently transitioned to 4x per week push pull legs and then a full upper day. I’m enjoying the upper day more than I thought I would
So you do legs once a week ?
do you add in cardio at all at the moment? for me, i used to have a great VO2 max and i could run low intensity or train martial arts for days. but now, since having reduced cardio training time, my aerobic output is very limited. could you add in cardio as a "weak point" and still build or maintain muscle? for context, since reducing my cardio, i've similarly built up the "fluff" around the mid-section whilst retaining decent mass/definition around the back/chest/legs. i'd be interested to hear your thoughts 💪✌
I don’t do traditional cardio, or really focus on cardio output. Instead, I designate certain days to sports (basketball) where I end up having some form of cardio output.
I do believe cardio is healthy. It should be done year out. I try to add in time to time, but rarely stick to just walking on a treadmill.
thanks for the reply! keep doing what you're doing 💪
Upper/Lower-PPL or Upper/Lower-Arnold is the best way to go for 5 day splits
Ffs I go thru phases of amazing recovery but was up till 5am partying and woke up at 8am for a run as I couldn’t sleep 😂 I get addicted to training even when I’m under recovered
When you are a family man, you have to figure out a workout plan that is 3 to 4 times a week. Don't get obsessed with 2X a week per body part. Just train intensely when you train, do drop / rest pause sets. Find movement patterns that your body has proven that it won't get injured. And stick to it.
For family men like us, we get the most out of focusing on compound movements to get the most bang for buck value time spent in the gym. I run 3 days but 4 days is ideal. And many powerlifters run a 4 day program and make best results with only 4 days. Imo don't get caught up with the whole PPL 5-6 days split.
@@Waruto Agreed. In my experience, after 6 to 7 years of consistent training you have gathered 80 - 90% of your max muscle capacity. So being consistent is sufficient to maintain. I like the 3X schedule. Usually in week n half all body parts are hit at least once. I do like to take muscle groups to failure and beyond via drop sets / rest pause. Has worked well for me.
@@Waruto How many years married? Number of kids? If you don't mind asking.
I don't know what workout routine to do. I did a push day yesterday.
Incline db chest - 3x8
Flat db chest - 3x8
Shoulder db press - 3x8
Lateral raises - 3x8
Tricep push down - 3x8
Is this a good push day??
no need for db shoulder press u hit ur front delts plenty on ur chest presses
Stick to a primary and secondary press. No need for 3. Progressively overload them week by week or session by session and that’s all you need.
Definetely agree with other comments but dont stop doing vertical presses. If you want to do 2 chest exercises and you are doing this 2x week then reduce the volume on chest exercises a bit.
yes it is fine. consistency matters more
I just do ppl rest, ppl rest, so I have basically a 8 day training week
For the algorithm! (Love ur vids massive guy)
What if all my muscles are a damn weak point?!😅😅
Upper
Lower
Rest
Chest/back
Legs
Shoulders/arms
Push pull legs rest repeat.
an absolute sin of 2023
@@JustLeein why is that?
That is the second worst split after fullbody. Its just too much fatigue not enough rest. Unless you do only couple sets and exercises.
I used to train 6 days per week, went down to 5 because of work i couldn’t handle it long term. Now with my new coach i have a 4 days and i have never felt better and i got better results too
Your plan?
this is kind of like my situation. i used to train 6 a week, now cut down to 5. im planning on cutting down to 4 but i’m just hesitant bc i’m wondering how i’m going to train effectively with those days.
Yeah I can relate to this. I was doing PPL twice a week, but it became too much pretty quickly because I wasn't managing my volume correctly. Now, I just base my splits off the big three compounds and the accessories for each lift, plus an OHP day.
@@hhhhakha it’s very mixed, looks like a full body but it’s not, it has some thoughts put behind it and it makes sense, but it’s very personal and it won’t work for anybody else since i work 10h+ shift
I've never heard someone focus so much on their weak/strong points. Isn't this mainly genetic and there is no real reason to stress about it? I feel like it bothers you quite a bit. Appart from that if you want to hit every muscle group twice a week and use high RPE numbers for most sets you will probably crash and burn so your change of split makes a lot of sense.
I wouldn’t say it bothers me, it actually motivates me. I also wouldn’t say any of my weak points are severely affecting my well being. But you’re absolutely right! Some weak points will never look super amazing due to genetic insertions. & the goal with weak point training isn’t to become an IFBB, or to make that body part my most prominent feature.
They’re simply long term goals inside the gym. Similar to side quest in video game. It’s just how id like to make my training slightly more objective.
If you have lagging arms but you don’t focus on them because you just assume you have weak arm genetics then you’ll never have big arms. It’s a self fulfilling prophecy.
Best answer and for big arms you have to very strong in compound movements.@@captainzodd5281
Awesome video
I need help with my training split. Should I do legs push pull rest or pull push legs rest. For the first option since legs are day 1 I feel refreshed on my deadlifts and squats but Im not sure if the fatigue on this day effects push and pull days.
Hey Justin, why the band in the incline bench?
Would the 5 day split you mentioned still work for powerlifting, or should I be benching more often?
5 day splits are the new 'training 2x a week'
First to show support
ty u bro!
I mean it's pretty easy to do a 5-day split where everything is hit 2x: Upper, Lower, Push, Pull, Legs
you went from 210 - 219 lbs. you gained some muscle along with some fat/water weight too...but dont worry your midsection looks fine. but I'm curious what modifications you made when you went from 6day/week to 5 day/week. I mean did you increase sets? how many sets per muscle per week do you do?
I know that my lats are a huge weak point in my physique, but I just can't ever feel my lats during movements like pullups, lat pulldowns, etc. For me, pull day is closer to forearm and biceps day than actually back day.
Try pinning your shoulder blades together and sticking your chest up when you do pulldowns. You can do that movement without equipment right now and feel if your lats contract because odds are they will, maybe more than you're used to if you don't do it that way normally. Those two tips made a big difference for my lats. It might also help if you look up instead of straight forward but that might just be muscle memory for me. I think it feels better that way.
Edit:
Also, fun fact, pull-ups actually have more muscle engagement in the core than back! I was shocked when I learned that. Still an awesome compound movement and they definitely hit back hard but it's not the be-all end-all for back like some people will tell you. You might end up fatiguing your core or your grip before your back.
Try hanging scap retraction.
@@A2Ztigers Thanks, i'll try doing that
5-6 times a week is way too much for me... i have a very physically demanding job and ive tried every split ther is and upper lower works the best and not the traditional upper lower rest repeat and then take the weekend off but i do every other day so upper rest lower rest upper rest etc works best for me with recovery i do the 4 biggest lifts first in de workout so squat bench deadlift overheadpress and go heavy af on that and then do more bodybuilding high rep stuff works great its like my own customized 531 program lol
Are you seeing consistent gains with the split?
Na bros smoking on the same stuff as Max Euceda got when editing
Same dealer!
I didn't understand anything from what was said, but it was interesting
Anyone know a 5 day split that priotizes chest??
You’re military pressing 100kg? That’s insane. Or is that more of an incline smith machine bench? Can’t tell because of video angle. If it’s that, that’s still pretty strong but if someone can press 100kg over their head then I’d rate them to be a very strong person especially if they’re natural.
Do you even train abs bro?.. I think you might need 3500 calories. You could still look good with a bulk, if that is what you're worried about. Legs, Push, Pull is supreme split. 😆👍💪
Been doing chest, quads, hamstrings/back and shoulders/arms, then 2 rest days. Been making progress every single workout on a cut.
Back to back legs days is wild, why not just add a bit of hammies to quads?
@JustLeein I like being able to hit a strength focused squat/ Hip hinge day and then a more hypertrophy focus squat/hip hinge day at a higher rep range.
Don’t care
3:13 wtf are these sounds
Doing PPRLR repeat seems to be ideal for me currently, PPLR repeat was too much
Wouldnt pplrr be better to give 2 days for the cns to heal vs 1
It’s kinda difficult to balance out the frequency on that split, but no doubt keep it up if it’s working!
@@lolilll My leg day is impacted if I’m training 3 days in a row
Are you aware that Soy milk is extremely high in protein and is the opposite of anti-gains? I liked the video, but that part triggered my inner Karen and I had to speak to the manager.
skill issue 🤣
-FullBody Bros (chads 😈)
I dont understand how one can do fullbody split, my performance drops in upper lower too, my performance drops after 1 exercise. For example, if I do bench press and pullups after, the drop is substantial compared to when I just start with pullups.
@@joojotinhm idk but for me performance doesnt drop to any noticeable amount.
maybe you just dont have enough work capacity, maybe you dont rest for long enough, etc. etc.
but i personally wouldn't see it as an issue because even on different splits your performance will drop to a certain extend (example - PPL after doing bench/squat/deadlift your performance will take a hit for exercises after)
i think a way to overcome that is to just adapt to it, because on fullbody you will have days with different exercises taking priority. and you can also space out compound movements so the performance drop wont be as significant
Full body is king
219 ?? natty
This guy said a whole of without saying anything meaningful
First
My guy!
Great video. I doin the same myself. At present. Deload next week. Then back into same. Style. Split. One or two days. Rest. On rest I. Do. Zone two. Bikes. For. 50 mins.