Nippard vs vanwyck drama is not worth this man’s time edit: the underlying sentiment behind this comment was that alex is not going to use the situation for views. I think mike should lose his gear privileges.
I mean what's he gonna say: mmmmyeah guys this situation is crazy you can't go around chockslamming people I hope he presents charges, anyways that's the video see you soon
Going asynchronous with the splits is the key. No more Monday = Chest. Forget what the calendar says. Lift, wait 3-4 days, and hit the same lift again. It fixes this issue with PPL.
@@AlexLeonidasI also love how you called it on the stretch mediated hypertrophy back in the day whenever you were training traps and saying it's all about the stretch overload
@@AlexLeonidasbeen following you since late early 2014. Luckily trained similar to you, and oh well oh well im jacked as well. I also was ultra jacked back in 2016 when everybody was scared of high volume, and what do we see now? The science confirming that volume = gains
i've been running pull-push-rest-legs-rest for the past 2 months, i spend less time working out, hitting the same volume if not more, and progressing better than ever 🙏🙏 this is the truth!!
1:02 a side note I want to say here is that not every routine needs to be "Monday this, Tuesday that" it can be a cycle that repeats out if sync. I get that if you have a weekly job/school that has strict timings it is beneficial to have days set to calendar days, but if you're more freelance then you don't need to constrain yourself. I do 4 days in a 6 day period, and sometimes things happen that I just can't do that day. do I miss it and wait a week to do it again? no I'll do it tomorrow.
Man, almost 2 years ago I started with ppl and my days were like "bench, incl bench, ohp, Db press, machine press, 3 tricep isolations" etc. It was crazy 😂
I'm a busy guy with not great genetics recovery wise. After a lot of trial and error I came to push-rest-pull-rest-legs-res-rest. 3x per week in the gym leaves plenty time for other activities and muscles are always ready to be hammered in the gym. And of course pull+tris and push+bis is very do able
Man, antagonist supersets for upper days are super efficient! If you have the work capacity to handle it, it eliminates the need for push pull legs. You get a lot more rest days, and less overlap.
@@anon1231 not me. Personally I have to be careful compound lifts using my lower back so the main deadlift I use is the snatch grip deadlift and the main squat I use is the landmine belt squat. Not in super set for those. I love super setting pullups and dips, bi and tris, hyper extension and sit-up.
I made the best gains using PPL. If you have time for training 6x a week, then go for it. It depends on many factors, but If Can afford to sleep for 7-8 hrs, your job is not that demanding, then its the best split for you.
@@Dranzerl That's Simple, you Can recover well, do more volume, train muscle group twice a week. Some dumbass will tell you, that PPL is bad, bcs they want to sell you "new hyper bla bla program" or just get more views. Do what is the best for you. Just consistency. If you know, that you will stick to training 6x a week for a longer time, then as I said earlier, the best option.
Same. Costs literally nothing to superset arms/forearms with lower body compounds and isolations. Same reason I superset calves with upper body compounds.
I've been doing 'push, pull, rest, legs, push, rest, rest", "pull, legs, rest, push, pull", repeat for a while now. And I think it's working pretty well for me.
@@Dal256I have. Did Frank Zane’s growth ppl program a decade ago. Same mold as JP’s. Lower, push, rest, pull, rest repeat. Cool protocol. Train 4 days week 1, 5 week 2, 3 on week 3, then back to week 1. Grew like a weed and got strong. Recovery etc
PPL is good if you dont care about focusing on biceps/triceps/forearms. Im torso dominant and physique has gotten much better with dedicated arm days. Curls and other isloation movements dont hit the same after grinding on pulling motions like they do when youre full energy and fresh.
dont understand why PPL is so highly recommended when for example pairing chest and triceps in the same session (taken to or close to failure every set), then it makes it hard to grow triceps when ur isolation movements at the end would just be much weaker and less effective as its alr fatigued from the chest. frmo personal experience makes it real hard to progressively overload on these isolation movements. idk if my split has better programming or worse but mines Day 1 (Chest/Side Delt) Day 2 (Back/Rear Delt) Day 3 (Arms) Day 4 (Legs - Quad focused) Day 5 (Rest) Day 6 (Chest/Back) Day 7 (Shoulder/Arms) Day 8 (Legs - Hamstring Focused) Day 9 (Rest) repeat
arms-torso-legs-arms-torso-rest is what I've been doing for the past year for my extremely stubborn arms I don't even feel my arms in presses/pulls anymore, basically no interference once you get used to it (repeated bout effect, maybe?) Edit: One other thing is that you build pretty good work capacity if you do antagonistic supersets on the torso and arm days. Chest to failure, 30 seconds at most, back, (or biceps/tris, shoulders/abs) it's literally my new normal. It legit feels I'm wasting time if I'm doing one muscle at a time unless it's heavy axially loaded leg compounds
@@Issvor my gains are still slow compared to every other body part but the gains are definitely better than when i did what basement bodybuilding did (smart approach but i legit need that entire dedicated day for arms)
@@TG-mt8ce It is, but I start off with the arm/shoulder day first (as in it's prioritized first in the week or after time off). Also, one leg day cause they're quite developed. My own "modified" Arnold split if you will
I’m on that 2on-1off-1on-1off-repeat right now and it feels way better than 3on-1off. I was so scared to lose gains and in the process overshot so much that i’ve been spinning my wheels for half a year. I also felt terrible. The extra rest makes it easier to recover from high intensity and manage fatigue. If you’re someone that trains with high intensity rather than higher volume, i definitely can recommend to give this a try, works very well for me so far 🙏
I swear sometimes you read my mind on what videos to make. I'm just coming off of a deload of doing 2upper 1 lower with 1 day rest, and I made really really good gains, but holy fuck did I got beat up. I admit I should have stopped earlier and started a deload sooner, but it seems I needed this really fucked up training period to realized what's the meaning of rest days, and to realize how much my body could take, and that was a lot more that I thought. This split is perfectly what I need now. Thanks for your videos alex
One of my favorite splits if you're more upper focused / calisthenics is push pull with the legs divided between the 2 days. So you do squats on push and hams / hinges on pull If your leg volume is low this allows you to get 2x frequency per muscle group with only 4 workouts, but your upper body is still divided. You can also run this every 48h alternating push + squat and pull + hinge giving you full 96h between each muscle group
@@AlexLeonidas when pushing to the limits, squat and hinges definitely interfere. If there is to be one Legs Day per week, one option is to do squats and hinges in same session in heavy/light format. Another option can be (for advanced people or those with problematic recovery) to do squat/knee dominant session one week and hinges/deadlift on next week.
I like to spend time with my family and friends during the weekend so that variation that you covered (Push, Pull, Legs, Push, Pull, Rest x2) makes the most sense
PPLUL spread out over 8-9 days has been a great change for me coming from a standard UL. I get the benefits of both, while having extra recovery and not needing to commit to training 5-6 days a week all the time.
Bro your delivery on points and excellent advice for naturals makes you my favourite natural RUclipsr. You show the world its possible to look jacked without a needle in the glute lol
God, am I glad that this channel exists! Imagine in a few years, you wanna try PPL and this video is just gonna be out here waiting, to give you all the great advice on how to implement it. Thansk for great content Alex, truly appreciate it!
Big fan of that modified PPL. Push(a) , Pull(a), Legs, Push(b), Pull(b), rest, rest. Where the a and b days are are slightly varied but have the same general blueprint. 3 day PPL always felt like not enough, but 6 day PPL feels like too much and I'd be wrecked after the second leg day. This current setup strikes the perfect balance for me. Also quick thanks to you Alex for suggesting hammer curls at the start of Pull days in previous videos. Ever since I implemented this I've noticed more arm gains, some grip strength improvements, and less tennis / golfer elbow flare ups. Appreciate everything you do 💪
Thank you sir! The more science based colleges of yours on RUclips, who heavily relies on studies always misses the point that the concept of days, weeks, months etc. are a human constructions that the body does not know of. Hats of to you!
The Jordan Peters PPL has been my go to split for years and is my default choice. I’ve also ran modifications like push, pull, off, arms, legs off with great results also. I’m currently doing push, quads, off, pull, glutes and hamstrings, off. On pull days, all rows are chest supported to avoid axial loading for the subsequent glute and hamstring day. I may move biceps to push and triceps to pull to hit the arms fresher.
JP is a genius and I always always listen to his advice even if it goes against what the science crowd says. He’s been through it all, he’s experienced everything, he’s big af and strong af. Dude knows what he’s talking about. I’ve been doing push pull arms+legs off off repeat and I’ve seen amazing strength gains doing that. Surpassed my strength even when I was at my heaviest. But I think I’ll give push pull off arms+legs off repeat a try and see how that goes
This randomly popped up on my feed. I agree completely with your sentiment on PPL and this split. I've always thought trying to limit volume/intensity and keeping ROR so you can recover to train the exact same muscles again in a couple of days was a stupid strategy. I've tried literally everything and IMO a PPL 3 day split where you only train muscles 1x per week but to failure. Worked FAR better then trying to train everything twice a week. I'll probably try this split next... As its one I've never heard of.
@@AlexLeonidas Love your content and always waiting for an upload. A Question if you don't mind, In your simple way to build muscle video if I make an upper lower of it with maximal exercise selection using the 2 set strategy, the upper day is 12 exercises including side and rear delts. The split you talk about in the video makes it so I'm always working out on the weekends, which i can't since I'm working in a club. Do you have any split in mind which still allows maximalism while hitting each muscle twice a week, and working out 4 days a week without the workouts being super long? Thanks if you respond, still thanks if you don't, since I'm asking for alot here and its very specific to my needs. Great video as always.
I run into recovery issue because of my job so I eventually adopted Legs, Pull, Push, Rest repeat. I have also done Lower, Upper, Rest, Legs, Pull, Push, Rest, repeat. The first two days are pure compound with no accessory work.
@@jahimuddin2306 Same boat brother. Good news is our spinal erectors are JACKED UP. pretty much never recover, especially when sleep takes a hit. best workouts are when I don't go to work lol
@@snakewhisperer2010, That is why the first workout of the week for me is always a deadlift focused day. Have to get it out of the way while I have the energy.
When push pull leg workout came popular I never really looked at what it was Push chest shoulders triceps Pull back biceps Legs well self-explanatory Is not really the same as a 4-day split, but done in 3 days I can see the advantage of doing this type of workout if your priority is to bring up your lagging upper body To have a two to three months specialised program like this Where you only train legs once and you train your upper body twice a week
I have tried a bunch of different splits over the years. But I always come back to a similar variation as what you propose here. The only thing different is I put my pull days before my push days. So I would run something along the lines of Pull, Push, off, Legs, off, Pull, Push, off, Legs or Pull, Push, Legs, Off, repeat. My first pull day would always be a row emphasis and second a vertical emphasis. My low back was always the limiter if I tried anything else.
Great video! Thanks for insight on recovery matters. I currently train 4 times per week, upper lower push pull. I do more quads on the leg day and do RDLs on the pull day. Stopped going 5 days a week for energy and fatigue purposes because I started a cut. Feels really good to hear some training principles. Thanks a lot for the video!
Mon AM: Upper Mon PM: Lower/ Weak point Wed AM: Upper Wed PM: Lower/ Weak point Friday: Full Body Once I develop my legs to my likings, I’ll just do upper lower once and full body twice.
Love this principle of combining training for weak points with full body. I adopt a slightly similar approach to tuebo boost my chest and back development: TUE: Full body (incl. split squat) THU: Full body (incl. stiff legged deadlift or RDL) SAT: Push (incl. squat) SUN: Pull (no legs)
I honestly think depends how well your arms respond if you train for aesthetics, im running an upper lower and they improve so much, also alternating between a pull/push exercise made me able to push in every exercise like it was the first
Last year I use to do a modified arm focus push/pull/legs split that was 4x week. Monday and Saturday would be scheduled days each week, but just different workouts. It takes 3 weeks to complete the rotation. It’s nice since it’s 4x per week, focus on the arms, and get 1.5 frequency for major muscle groups. Week 1: Mon/Day 1: Push + Biceps A Tue/Day 2: Rest Wes/Day 3: Pull + Triceps A Thu/Day 4: Legs A Fri/Day 5: Rest Sat/Day 6: Push + Biceps B Sun/Day 7: Rest Week 2: Mon/Day 8: Pull + Triceps B Tue/Day 9: Legs B Wes/Day 10: Rest Thu/Day 11: Push + Biceps A Fri/Day 12: Rest Sat/Day 13: Pull + Triceps A Sun/Day 14: Week 3: Mon/Day 15: Legs A Tue/Day 16: Rest Wes/Day 17: Push + Biceps B Thu/Day 18: Rest Fri/Day 19: Pull + Triceps B Sat/Day 20: Legs B Sun/Day 21: Rest ***Start back on Week 1***
8:55 no way, I made this split up (probably already existed though lol) and I've been doing this for months now. And now you mention it as a good split. This made my day, lol I love this split simply because I can only train on weekdays, and I feel fully recovered after the weekend!
I like a modified PPL because it lines up with how I recover. Been doing five-day pull, push, legs, pull, push for 11 weeks, and it has been great for me. I hit side delts three times a week because they recover fast, and I only hit legs once because they’re already disproportionately large for my 5’7” 197 pound body.
Ive been having a lot of success with a Legs+Pull, off, Push, off, Legs+Pull, Push, off. Has done wonders for my recovery. 4 workouts a week, and 3-4 days recovery between groups.
You can do push press (legs + push ) power clean (pull and and legs) longer range of motion deadlift it's variants are clean pull and snatch pull, and for the hang or catch , hang pull
This is just my opinion, science might say I'm wrong but my workout has always been a PPL but modified. Ex. Mon-Chest, Back Tues- Arms, Shoulders Wed- Rest Thurs- Legs Fri- Chest, Back Sat- Rest Sun- Arms, Shoulders Mon- Legs Tues- Rest Wed- Chest, Back Always take a rest day after two consecutive days of working out. Yeah, I got a lot of recovery time but you got to understand I was a Mike Mentzer fan. Basically, I did a modified PPL, using a modified Mentzer plan. It always seemed to work for me. I was a two sport athlete from 12 years old through 18 years old. My main problem was I was not consistent as I came from a family who did not believe in lifting weights. No excuses though, it was all my fault but I did all right. My point is my way worked Great. I could never do a full body split, just not my style. Great video Bud Take Care
Exactly! I' m tired of people seeing PPL as a 3 or 6 times per week program. For me, it's a 4 or 5 times, depending on my availability and my recovery on each week. By this way, it's the most versatile program that exists.
Day 1: ohp- good morning - dips- pull ups - rows- leg extensions Day 2: arms (bicep, tricep and forearms) and then squats Running this program twice a week, never had any issues.
Alex, when are you releasing a hardcover book?? I really hope you would brother. You have so much solid knowledge to share. Jeff is doing it and hopefully you would too. Godspeed, brother. 💪
I do push pull legs once a week with an accessory day sprinkled in to target lagging areas. Recovery time is underrated if you’re training with high intensity
We started this week our PPL..(Mon-Tue-off-Thir--Frid-Sat-off)..the only things is training with a bros..makes the session 2h minimum due to maximizing ..we propably overwork but no reps left on the table..body feels beat..stiffness but we feel alive and the stimulus we get is there..and changing the routine is key
All programs work it's on the individual to actually progress. Most in the gym half ass the actual workout and will be stuck with any program. That's the real issue.
I've been doing this on and off for years. Asynchronous makes a lot of sense if you aren't forced to maintain a set schedule. Why base things artificially on a 7 day week? Your muscles don't care, lol. For me, I find that 5 days is the sweet spot between a heavy bench or leg session, while arms and lighter stuff can be done every few days. I like to do: Chest & Tri / Legs& Bi / Shoulders& Tri / Back & Bi / Rest ---repeat The bonus is that, if you feel you need another rest day or have something else that day, you can just skip a day and continue as usual the next day, without rerouting your entire split. If I'm doing a 7 day set schedule, like I am now for a bit because of work commitments, I like: Push (Shoulders, Light Chest, Tri) / Legs& Bi / Rest / Heavy Chest ,Tri / Back & Bi / Rest / Rest ---repeat. The rest/rest being my set office days, and the two days off give me a nice reset. Great video. I love discussions on splits because you can always make little changes to your program, and sometimes they yield big results.
The following article is a must read on the Push-Pull-Leg split:- totalfitnesschronicles.blogspot.com/2024/10/push-pull-legs-workout-split-best-routine-for-balanced-muscle-growth.html
People can think what they want about Jeff Cavaliere but despite certain controversies, there is one thing he said that I strongly agree with. And that the only bad split is a split not done. Any training split can work and has worked. People overthink training routines WAY too much.
Im liking pull by itself, and legs + push the next day. My legs and push muscles grow easily compared to the volume and intensity I need for my back, individual factor in programming. Good video man
From early 2022-mid 2024 I ran Pull, legs(quads), push, legs(hams and hinges), upper body. Towards the end I made my 5th day mainly arms. I ran this because I work a warehouse job on the weekends, and go to school Monday- Friday. I made most of my intermediate gains from this split, most people would say this is not optimal. Optimal changes from person to person, I enjoyed every workout and made tremendous progress. Now I do chest back, legs, arms and shoulders, legs, upper body. Almost the same but I just enjoy pairing back and chest, and triceps and biceps, it’s what I enjoy 🤷♂️
i still really enjoy running ppl nowadays but like in a hybdrid version : pull rest push rest legs upper. i found that what works the best for me and I can still have time for myself. really recommend it for people who are busy (students, 9-5 job etc..)
Great video. Just found you recently but your thoughts and experience has really helped improve my thinking concerning training. Just the other day due to scheduling conflicts I couldn’t seriously train legs for 4 days; the other day I went in and previously difficult sets were like nothing. Probably felt 15% stronger.
Another great PPL variation would be: 1. Push/Pull Full Body 2. Push/Density Day On the Full body variation you could either really focus on your upper body or lower body by putting priority early and reducing volume for the other (mostly for legs) The con could be that your pull workout could suffer due to doing 1-2 sets of a quad compound, if back is a priority i would do the density approach where you‘re doing pull + legs at the end of the session This minimizes fatigue from quad training that could bleed into your back training This would imo be much better than doing pull full body before the push full body session, as frontal and sagitall plane lat movements fatigue the longhand of the triceps which could fuck up your pressing strength on the following day
I have 3day specialized for olympic lifts. Jerks and snatches. So after doing bench 2x week, overhead press 2x week. Its fits perfectly. But in case for squats there is no need to squat more than 3x a week, 2x is more than enough if you are gym goer.
You could run the A-push that includes a lower body push then take a day off and do B-pull which includes a lower body pull. A B A one week on Monday Wednesday Friday and B A B the next week on Monday Wednesday Friday. Just keep alternating each week. You hit each muscle group every 4 to 5 days and you can hit it on set days with the same days off each week. I hate routines that switch which days I'm in the gym every week.
Hey man love the videos you really have helped me out with my training. Btw I have a question, I heard that the guillotine press can target the upper chest so what if you mix the guillotine press and the incline bench to create the incline guillotine press for maximal upper chest growth? Is that how that works?
Yo alex, love the video bro. All the love. I wanted to ask if you think you could make an updated video for full body training considering how much youve grown? I started doing full body 3 days a week again as an early intermediate and i think ive fallen in love with training again. Was just hoping to see your take on approaching full body now. As always, all the best and thanks for all the info bro❤
I had to take a couple of days off after months of training PPL off PPL off. Was very hard at the end. This video is exactly what I needed!! Thank you!!
What i found works best is chest one day, shoulders and tris the NEXT day, legs next day, pull day the next, rest day. Very similar to PPL but I seperate my shoulders and tris from my chest workout. Every time I tried to do shoulders and tris the same day as chest, the formers were always too fatigued and couldn't lift a lot of weight. I found if i give it a day, my front delts and tris recover pretty quick and I can hit them harder on their own day. Then with hitting everything else the following days, there's also enough time for recovery. Prob my favorite program so far and its yielded very good results (for me).
Nippard vs vanwyck drama is not worth this man’s time
edit: the underlying sentiment behind this comment was that alex is not going to use the situation for views. I think mike should lose his gear privileges.
I mean what's he gonna say: mmmmyeah guys this situation is crazy you can't go around chockslamming people I hope he presents charges, anyways that's the video see you soon
Drama is a weird word to employ here. It was an agression, it’s not drama lol
It is drama since everyone is talking about it@@CAPNBACK
Alex did acknowledge it on a post tho obviously calling out Mike
enough people have made videos on it, there's no need for every tom dick and Harry to make a video going over the same exact points
Going asynchronous with the splits is the key. No more Monday = Chest. Forget what the calendar says. Lift, wait 3-4 days, and hit the same lift again. It fixes this issue with PPL.
Honestly, yes! Going asynchronous solves the problems of most splits.
It makes sense since we have an uneven amount of days in the week.
Also, dont countdown in 7 days/ 1 Week but do 14 days/ 2 weeks
Exactly this
I'm a fan of 10-day splits. You get 3 cycles a month and the flexibility is awesome.
Alex has been speaking about this for well over a decade. Vindication at its finest. Although Alpha Destiny is too humble to say “I told you so”
FULL BODY COMING BACK BOYS
It's all coming full circle!!!!!! I've been talking about "the same nervous system" since 2014!
@@AlexLeonidasI also love how you called it on the stretch mediated hypertrophy back in the day whenever you were training traps and saying it's all about the stretch overload
Just started fazlifts the wizard, heavy light medium full body
@@AlexLeonidasbeen following you since late early 2014. Luckily trained similar to you, and oh well oh well im jacked as well. I also was ultra jacked back in 2016 when everybody was scared of high volume, and what do we see now? The science confirming that volume = gains
It never left, just went underground. It's been my bread and butter since the Leroy Colbert uploads.
i've been running pull-push-rest-legs-rest for the past 2 months, i spend less time working out, hitting the same volume if not more, and progressing better than ever 🙏🙏 this is the truth!!
1:02 a side note I want to say here is that not every routine needs to be "Monday this, Tuesday that" it can be a cycle that repeats out if sync.
I get that if you have a weekly job/school that has strict timings it is beneficial to have days set to calendar days, but if you're more freelance then you don't need to constrain yourself.
I do 4 days in a 6 day period, and sometimes things happen that I just can't do that day. do I miss it and wait a week to do it again? no I'll do it tomorrow.
Greatly agree! There's sometime too much focus on trying to rigidly fit a routine on a weekly base.
Man true that, some days the stars don't align and you can't hit the gym Monday.... so we go and hit Tuesday then!
Man, almost 2 years ago I started with ppl and my days were like "bench, incl bench, ohp, Db press, machine press, 3 tricep isolations" etc. It was crazy 😂
Man not to mention with the added sets, that's nuts!!!!
why are you doing 3-4 movements for front delts in the first place though
@@krampus9412 cus I was a genius 14 year old. I was obviously inexperienced?
I got my arms to 18" with a classic bro split
Back
Chest
Legs
Shoulders
Arms
Rest
Rest
I did this for years in my 20's and 30's. I was strong as hell and the best shape of my life
I'm a busy guy with not great genetics recovery wise. After a lot of trial and error I came to push-rest-pull-rest-legs-res-rest. 3x per week in the gym leaves plenty time for other activities and muscles are always ready to be hammered in the gym. And of course pull+tris and push+bis is very do able
I'm so used to supersetting antagonist compounds/muscles that ppl always feels so weird now 😂
Man, antagonist supersets for upper days are super efficient! If you have the work capacity to handle it, it eliminates the need for push pull legs. You get a lot more rest days, and less overlap.
Yeah lmao, sometimes I prefer to miss a day in the gym so I can make it an upper or full body day lmao
Yes I like to superset to work cardio and get volume on my accessory lifts at the same time.
Do you superset squat and deadlift?
@@anon1231 not me. Personally I have to be careful compound lifts using my lower back so the main deadlift I use is the snatch grip deadlift and the main squat I use is the landmine belt squat. Not in super set for those. I love super setting pullups and dips, bi and tris, hyper extension and sit-up.
Impeccable timing I'm just eating
Breakfast videos are the best!
Same lol
@@AlexLeonidas no it's actually lunch for me now😂😂 I'm from Lebanon, middle east
Dinner in Thailand 😂
@@AbdelHalimAlsayed how is it going over there dude?😢 Hope you're fine 🙏
I made the best gains using PPL. If you have time for training 6x a week, then go for it. It depends on many factors, but If Can afford to sleep for 7-8 hrs, your job is not that demanding, then its the best split for you.
Yup. Doing the chest/back shoulders and arms and legs split made me only get good arms and legs.. I rather do PPL where is hits everything at balance
@@Dranzerl That's Simple, you Can recover well, do more volume, train muscle group twice a week. Some dumbass will tell you, that PPL is bad, bcs they want to sell you "new hyper bla bla program" or just get more views. Do what is the best for you. Just consistency. If you know, that you will stick to training 6x a week for a longer time, then as I said earlier, the best option.
Word. Recovery is also not an issue IMO.15-25 sets a day, 3-0 RiR. I also really enjoy hitting the gym 6 times a week 🤷♂
Also made the majority of my gains on a PPL split. Definitely not overrated it's just another split that works just like the rest of them
@@FantasticRump15-25 sets a day is crazy
What I appreciate is you not only provided us with the different templates we could run but also how you'd structure exercise selection!
Pls do a video like this explaining a full guide on the conjugate system 🙏🏻 this is your best video!
1:45 The functional benefit of this one is holding her head to the base whenever she is trying to pull away.
Sharing the secrets
0:14 bro got a six-screen PC bank in the basement, he’s planning world domination
I train arms every time I step in the gym
Same. Costs literally nothing to superset arms/forearms with lower body compounds and isolations. Same reason I superset calves with upper body compounds.
I've been doing 'push, pull, rest, legs, push, rest, rest", "pull, legs, rest, push, pull", repeat for a while now. And I think it's working pretty well for me.
2 on 1 off will always beat 3 on 1 off!
That’s been my go to as well for years and years. Two on one off is excellent 👍
Try Push,Pull,Rest,Legs,Rest, repeat.
@@Dal256I have. Did Frank Zane’s growth ppl program a decade ago. Same mold as JP’s. Lower, push, rest, pull, rest repeat. Cool protocol. Train 4 days week 1, 5 week 2, 3 on week 3, then back to week 1. Grew like a weed and got strong. Recovery etc
PPL is good if you dont care about focusing on biceps/triceps/forearms. Im torso dominant and physique has gotten much better with dedicated arm days. Curls and other isloation movements dont hit the same after grinding on pulling motions like they do when youre full energy and fresh.
dont understand why PPL is so highly recommended when for example pairing chest and triceps in the same session (taken to or close to failure every set), then it makes it hard to grow triceps when ur isolation movements at the end would just be much weaker and less effective as its alr fatigued from the chest. frmo personal experience makes it real hard to progressively overload on these isolation movements.
idk if my split has better programming or worse but mines
Day 1 (Chest/Side Delt)
Day 2 (Back/Rear Delt)
Day 3 (Arms)
Day 4 (Legs - Quad focused)
Day 5 (Rest)
Day 6 (Chest/Back)
Day 7 (Shoulder/Arms)
Day 8 (Legs - Hamstring Focused)
Day 9 (Rest)
repeat
arms-torso-legs-arms-torso-rest is what I've been doing for the past year for my extremely stubborn arms
I don't even feel my arms in presses/pulls anymore, basically no interference once you get used to it (repeated bout effect, maybe?)
Edit: One other thing is that you build pretty good work capacity if you do antagonistic supersets on the torso and arm days. Chest to failure, 30 seconds at most, back, (or biceps/tris, shoulders/abs) it's literally my new normal. It legit feels I'm wasting time if I'm doing one muscle at a time unless it's heavy axially loaded leg compounds
I've been doing this for a few months and I've really been digging it. My arms are FINALLY responding and it feels good
@@Issvor my gains are still slow compared to every other body part but the gains are definitely better than when i did what basement bodybuilding did (smart approach but i legit need that entire dedicated day for arms)
is that not just the arnold split?
@@TG-mt8ce It is, but I start off with the arm/shoulder day first (as in it's prioritized first in the week or after time off). Also, one leg day cause they're quite developed. My own "modified" Arnold split if you will
I hope you’re doing shoulders with arms and by torso you mean just chest and back
I’m on that 2on-1off-1on-1off-repeat right now and it feels way better than 3on-1off. I was so scared to lose gains and in the process overshot so much that i’ve been spinning my wheels for half a year. I also felt terrible. The extra rest makes it easier to recover from high intensity and manage fatigue. If you’re someone that trains with high intensity rather than higher volume, i definitely can recommend to give this a try, works very well for me so far 🙏
I swear sometimes you read my mind on what videos to make. I'm just coming off of a deload of doing 2upper 1 lower with 1 day rest, and I made really really good gains, but holy fuck did I got beat up. I admit I should have stopped earlier and started a deload sooner, but it seems I needed this really fucked up training period to realized what's the meaning of rest days, and to realize how much my body could take, and that was a lot more that I thought. This split is perfectly what I need now. Thanks for your videos alex
One of my favorite splits if you're more upper focused / calisthenics is push pull with the legs divided between the 2 days. So you do squats on push and hams / hinges on pull
If your leg volume is low this allows you to get 2x frequency per muscle group with only 4 workouts, but your upper body is still divided.
You can also run this every 48h alternating push + squat and pull + hinge giving you full 96h between each muscle group
Assuming the squats don't affect the hinges, that can work. Personally for calisthenics, I'd just skip legs I mean hit them with back at the end.
@@AlexLeonidas when pushing to the limits, squat and hinges definitely interfere. If there is to be one Legs Day per week, one option is to do squats and hinges in same session in heavy/light format. Another option can be (for advanced people or those with problematic recovery) to do squat/knee dominant session one week and hinges/deadlift on next week.
I never liked ppl,I always preferred upper/lower or full body split
I like to spend time with my family and friends during the weekend so that variation that you covered (Push, Pull, Legs, Push, Pull, Rest x2) makes the most sense
PPLUL spread out over 8-9 days has been a great change for me coming from a standard UL. I get the benefits of both, while having extra recovery and not needing to commit to training 5-6 days a week all the time.
Bro your delivery on points and excellent advice for naturals makes you my favourite natural RUclipsr.
You show the world its possible to look jacked without a needle in the glute lol
God, am I glad that this channel exists! Imagine in a few years, you wanna try PPL and this video is just gonna be out here waiting, to give you all the great advice on how to implement it.
Thansk for great content Alex, truly appreciate it!
those glasses at the beginning are the best things i have seen in my life. you look like some op anime teacher
Your shoulders look AMAZING on thumbnail
Big fan of that modified PPL.
Push(a) , Pull(a), Legs, Push(b), Pull(b), rest, rest. Where the a and b days are are slightly varied but have the same general blueprint. 3 day PPL always felt like not enough, but 6 day PPL feels like too much and I'd be wrecked after the second leg day. This current setup strikes the perfect balance for me.
Also quick thanks to you Alex for suggesting hammer curls at the start of Pull days in previous videos. Ever since I implemented this I've noticed more arm gains, some grip strength improvements, and less tennis / golfer elbow flare ups. Appreciate everything you do 💪
How do you build a program to take the most advantage of that split?
Thank you sir!
The more science based colleges of yours on RUclips, who heavily relies on studies always misses the point that the concept of days, weeks, months etc. are a human constructions that the body does not know of. Hats of to you!
Alex looks like leon the professional with them glasses
13:03 That's one diabolical leg day.
The Jordan Peters PPL has been my go to split for years and is my default choice. I’ve also ran modifications like push, pull, off, arms, legs off with great results also. I’m currently doing push, quads, off, pull, glutes and hamstrings, off. On pull days, all rows are chest supported to avoid axial loading for the subsequent glute and hamstring day. I may move biceps to push and triceps to pull to hit the arms fresher.
I do: Legs, rest, Upper, arms, repeat. Been doing it since early this year with great sucess! I enjoy the twice a week protein syntesis
Alex was the one who got me to switchover to full body from an antagonist split. This was over a year ago, haven't looked backed since.
I did a PPL for 12 weeks,got injured.Do a bodypart split like I use to in my 20s and 30s and my progress is so much better.
JP is a genius and I always always listen to his advice even if it goes against what the science crowd says. He’s been through it all, he’s experienced everything, he’s big af and strong af. Dude knows what he’s talking about. I’ve been doing push pull arms+legs off off repeat and I’ve seen amazing strength gains doing that. Surpassed my strength even when I was at my heaviest. But I think I’ll give push pull off arms+legs off repeat a try and see how that goes
I missed you soooo much. Thank you very much for existing pal
Thank you so much for being positive and showing your support!
@@AlexLeonidas you’re very welcome my friend. Always
This randomly popped up on my feed. I agree completely with your sentiment on PPL and this split. I've always thought trying to limit volume/intensity and keeping ROR so you can recover to train the exact same muscles again in a couple of days was a stupid strategy. I've tried literally everything and IMO a PPL 3 day split where you only train muscles 1x per week but to failure. Worked FAR better then trying to train everything twice a week. I'll probably try this split next... As its one I've never heard of.
8s ago is wild
And you are first!
@@AlexLeonidas Love your content and always waiting for an upload.
A Question if you don't mind,
In your simple way to build muscle video if I make an upper lower of it with maximal exercise selection using the 2 set strategy, the upper day is 12 exercises including side and rear delts.
The split you talk about in the video makes it so I'm always working out on the weekends, which i can't since I'm working in a club.
Do you have any split in mind which still allows maximalism while hitting each muscle twice a week, and working out 4 days a week without the workouts being super long?
Thanks if you respond, still thanks if you don't, since I'm asking for alot here and its very specific to my needs.
Great video as always.
Great video Alex!
I’m training 4x a week so 4x full body is what I’ve settled on and I’m loving it. Feels so nice to stimulate a muscle day in day out
Upper lower 4 days a week. Progress has been epic. Deep into a bulk. 5'11 225! Thanks for all the wisdom bro.
I’ve been doing full body since Alex told me to. Ima try this now. My recovery should be so much better
I run into recovery issue because of my job so I eventually adopted Legs, Pull, Push, Rest repeat.
I have also done Lower, Upper, Rest, Legs, Pull, Push, Rest, repeat. The first two days are pure compound with no accessory work.
manual labor?
@@snakewhisperer2010, Yes.
@@jahimuddin2306 Same boat brother. Good news is our spinal erectors are JACKED UP. pretty much never recover, especially when sleep takes a hit. best workouts are when I don't go to work lol
@@snakewhisperer2010, That is why the first workout of the week for me is always a deadlift focused day. Have to get it out of the way while I have the energy.
Thanks for the video! But should the arm exercises be done first or last in the arm specialization structure?
When push pull leg workout came popular I never really looked at what it was
Push chest shoulders triceps
Pull back biceps
Legs well self-explanatory
Is not really the same as a 4-day split, but done in 3 days
I can see the advantage of doing this type of workout if your priority is to bring up your lagging upper body
To have a two to three months specialised program like this
Where you only train legs once and you train your upper body twice a week
dem red shades make you look like a movie villain.
Hellsing vibes let's goooooooo
Love the content. You the goat my guy
I have tried a bunch of different splits over the years. But I always come back to a similar variation as what you propose here. The only thing different is I put my pull days before my push days. So I would run something along the lines of Pull, Push, off, Legs, off, Pull, Push, off, Legs or Pull, Push, Legs, Off, repeat. My first pull day would always be a row emphasis and second a vertical emphasis. My low back was always the limiter if I tried anything else.
Great video! Thanks for insight on recovery matters. I currently train 4 times per week, upper lower push pull. I do more quads on the leg day and do RDLs on the pull day. Stopped going 5 days a week for energy and fatigue purposes because I started a cut. Feels really good to hear some training principles. Thanks a lot for the video!
Mon AM: Upper
Mon PM: Lower/ Weak point
Wed AM: Upper
Wed PM: Lower/ Weak point
Friday: Full Body
Once I develop my legs to my likings, I’ll just do upper lower once and full body twice.
Garbage
Love this principle of combining training for weak points with full body. I adopt a slightly similar approach to tuebo boost my chest and back development:
TUE: Full body (incl. split squat)
THU: Full body (incl. stiff legged deadlift or RDL)
SAT: Push (incl. squat)
SUN: Pull (no legs)
My man, how do you manage to not fucking die after doing an upper body and a lower body training in the same day?
I honestly think depends how well your arms respond if you train for aesthetics, im running an upper lower and they improve so much, also alternating between a pull/push exercise made me able to push in every exercise like it was the first
Last year I use to do a modified arm focus push/pull/legs split that was 4x week. Monday and Saturday would be scheduled days each week, but just different workouts. It takes 3 weeks to complete the rotation. It’s nice since it’s 4x per week, focus on the arms, and get 1.5 frequency for major muscle groups.
Week 1:
Mon/Day 1: Push + Biceps A
Tue/Day 2: Rest
Wes/Day 3: Pull + Triceps A
Thu/Day 4: Legs A
Fri/Day 5: Rest
Sat/Day 6: Push + Biceps B
Sun/Day 7: Rest
Week 2:
Mon/Day 8: Pull + Triceps B
Tue/Day 9: Legs B
Wes/Day 10: Rest
Thu/Day 11: Push + Biceps A
Fri/Day 12: Rest
Sat/Day 13: Pull + Triceps A
Sun/Day 14:
Week 3:
Mon/Day 15: Legs A
Tue/Day 16: Rest
Wes/Day 17: Push + Biceps B
Thu/Day 18: Rest
Fri/Day 19: Pull + Triceps B
Sat/Day 20: Legs B
Sun/Day 21: Rest
***Start back on Week 1***
8:55 no way, I made this split up (probably already existed though lol) and I've been doing this for months now. And now you mention it as a good split. This made my day, lol
I love this split simply because I can only train on weekdays, and I feel fully recovered after the weekend!
Looking to create a program with that 5 day split. How did you build yours?
I like a modified PPL because it lines up with how I recover.
Been doing five-day pull, push, legs, pull, push for 11 weeks, and it has been great for me. I hit side delts three times a week because they recover fast, and I only hit legs once because they’re already disproportionately large for my 5’7” 197 pound body.
This is what I also do, and if I want to train six days I can do chest, back, arms after legs with a bit more spread out volume
thought this was derek from MPMD on the thumbnail, you are a natty god
Glad to be here right at upload!
1:45 10 sets of lying backshots
Everytime I upload a video I just get ghossbumps Alex u motivate me that naturally I can achieve great strength and body💪🔥
I do a couple minutes of pull workout whenever I wake up in the morning
Would love to see a vid on optimizing upper lower (over the course of a whole training cycle)
Crazy info and great solutions in just 13 mins. I'd love a similar on upper lower!
I run a Upper/Lower/Arms/Rest/Upper/Lower/Rest now
Definitely gonna give this a shot for a while. Great video
Ive been having a lot of success with a Legs+Pull, off, Push, off, Legs+Pull, Push, off. Has done wonders for my recovery. 4 workouts a week, and 3-4 days recovery between groups.
Mixing the arni split with the ppl split is just perfect for me to find the balance between arm focus and chest/back focus while still making progress
You can do push press (legs + push ) power clean (pull and and legs) longer range of motion deadlift it's variants are clean pull and snatch pull, and for the hang or catch , hang pull
This is just my opinion, science might say I'm wrong but my workout has always been a PPL but modified.
Ex. Mon-Chest, Back
Tues- Arms, Shoulders
Wed- Rest
Thurs- Legs
Fri- Chest, Back
Sat- Rest
Sun- Arms, Shoulders
Mon- Legs
Tues- Rest
Wed- Chest, Back
Always take a rest day after two consecutive days of working out.
Yeah, I got a lot of recovery time but you got to understand I was a Mike Mentzer fan.
Basically, I did a modified PPL, using a modified Mentzer plan.
It always seemed to work for me. I was a two sport athlete from 12 years old through 18 years old. My main problem was I was not consistent as I came from a family who did not believe in lifting weights. No excuses though, it was all my fault but I did all right.
My point is my way worked Great.
I could never do a full body split, just not my style.
Great video Bud
Take Care
Exactly! I' m tired of people seeing PPL as a 3 or 6 times per week program. For me, it's a 4 or 5 times, depending on my availability and my recovery on each week. By this way, it's the most versatile program that exists.
Day 1: ohp- good morning - dips- pull ups - rows- leg extensions
Day 2: arms (bicep, tricep and forearms) and then squats
Running this program twice a week, never had any issues.
Seems like a great split. But no shoulder isolation? Or abs?
Alex, when are you releasing a hardcover book?? I really hope you would brother. You have so much solid knowledge to share. Jeff is doing it and hopefully you would too. Godspeed, brother. 💪
I do push pull legs once a week with an accessory day sprinkled in to target lagging areas. Recovery time is underrated if you’re training with high intensity
We started this week our PPL..(Mon-Tue-off-Thir--Frid-Sat-off)..the only things is training with a bros..makes the session 2h minimum due to maximizing ..we propably overwork but no reps left on the table..body feels beat..stiffness but we feel alive and the stimulus we get is there..and changing the routine is key
All programs work it's on the individual to actually progress. Most in the gym half ass the actual workout and will be stuck with any program. That's the real issue.
💯
I've been doing this on and off for years. Asynchronous makes a lot of sense if you aren't forced to maintain a set schedule. Why base things artificially on a 7 day week? Your muscles don't care, lol. For me, I find that 5 days is the sweet spot between a heavy bench or leg session, while arms and lighter stuff can be done every few days. I like to do: Chest & Tri / Legs& Bi / Shoulders& Tri / Back & Bi / Rest ---repeat The bonus is that, if you feel you need another rest day or have something else that day, you can just skip a day and continue as usual the next day, without rerouting your entire split. If I'm doing a 7 day set schedule, like I am now for a bit because of work commitments, I like: Push (Shoulders, Light Chest, Tri) / Legs& Bi / Rest / Heavy Chest ,Tri / Back & Bi / Rest / Rest ---repeat. The rest/rest being my set office days, and the two days off give me a nice reset. Great video. I love discussions on splits because you can always make little changes to your program, and sometimes they yield big results.
I LOVE YOUR VIDEOS ALEXX
The following article is a must read on the Push-Pull-Leg split:-
totalfitnesschronicles.blogspot.com/2024/10/push-pull-legs-workout-split-best-routine-for-balanced-muscle-growth.html
People can think what they want about Jeff Cavaliere but despite certain controversies, there is one thing he said that I strongly agree with. And that the only bad split is a split not done. Any training split can work and has worked. People overthink training routines WAY too much.
Im liking pull by itself, and legs + push the next day. My legs and push muscles grow easily compared to the volume and intensity I need for my back, individual factor in programming. Good video man
From early 2022-mid 2024 I ran Pull, legs(quads), push, legs(hams and hinges), upper body. Towards the end I made my 5th day mainly arms. I ran this because I work a warehouse job on the weekends, and go to school Monday- Friday. I made most of my intermediate gains from this split, most people would say this is not optimal. Optimal changes from person to person, I enjoyed every workout and made tremendous progress. Now I do chest back, legs, arms and shoulders, legs, upper body. Almost the same but I just enjoy pairing back and chest, and triceps and biceps, it’s what I enjoy 🤷♂️
My split is 6x/W, Monday: Bench + Pull accessories, Tuesday: Squat + Leg accessories, Wednesday: Bench + Push accessories, Thursday: Deadlift + Pull accesories, Friday: Bench + Push accessories, Saturday: Squat + Leg accessories and Sundays: Rest day.
i do pull-legs-push-off for 2 years it did wonders for me.
i still really enjoy running ppl nowadays but like in a hybdrid version : pull rest push rest legs upper.
i found that what works the best for me and I can still have time for myself. really recommend it for people who are busy (students, 9-5 job etc..)
Do you also rest after that final upper day? Like Push rest pull rest legs upper rest?
Alex what do you think of the Torso Limbs rest repeat split?
Ive been doing this as my arms and legs are lagging parts.
Thanks for everything you do
I’ve done this but with the Arnold split
Day 1: Shoulders and Arms
Day 2: Legs
Day 3: Rest
Day 4: Chest and Back
Day 5: Rest
Day 6: Repeat
Great video. Just found you recently but your thoughts and experience has really helped improve my thinking concerning training. Just the other day due to scheduling conflicts I couldn’t seriously train legs for 4 days; the other day I went in and previously difficult sets were like nothing. Probably felt 15% stronger.
Another great PPL variation would be:
1. Push/Pull Full Body
2. Push/Density Day
On the Full body variation you could either really focus on your upper body or lower body by putting priority early and reducing volume for the other (mostly for legs)
The con could be that your pull workout could suffer due to doing 1-2 sets of a quad compound, if back is a priority i would do the density approach where you‘re doing pull + legs at the end of the session
This minimizes fatigue from quad training that could bleed into your back training
This would imo be much better than doing pull full body before the push full body session, as frontal and sagitall plane lat movements fatigue the longhand of the triceps which could fuck up your pressing strength on the following day
I have 3day specialized for olympic lifts. Jerks and snatches. So after doing bench 2x week, overhead press 2x week. Its fits perfectly. But in case for squats there is no need to squat more than 3x a week, 2x is more than enough if you are gym goer.
Push Pull Legs is not dead! It's uptaded, great analogy Alex
i have a 5 day ppl split too but instead of full rest i train my forearms and calves
You could run the A-push that includes a lower body push then take a day off and do B-pull which includes a lower body pull. A B A one week on Monday Wednesday Friday and B A B the next week on Monday Wednesday Friday. Just keep alternating each week. You hit each muscle group every 4 to 5 days and you can hit it on set days with the same days off each week. I hate routines that switch which days I'm in the gym every week.
Started and made insane progress with fullbody and i will never change, thank you mister Leroy Colbert !
Perfect timing. Just joined a new gym and reworking my program split
Wearing sunglasses while lifting is a great touch
Hey man love the videos you really have helped me out with my training. Btw I have a question, I heard that the guillotine press can target the upper chest so what if you mix the guillotine press and the incline bench to create the incline guillotine press for maximal upper chest growth? Is that how that works?
Yo alex, love the video bro. All the love. I wanted to ask if you think you could make an updated video for full body training considering how much youve grown? I started doing full body 3 days a week again as an early intermediate and i think ive fallen in love with training again. Was just hoping to see your take on approaching full body now. As always, all the best and thanks for all the info bro❤
I had to take a couple of days off after months of training PPL off PPL off. Was very hard at the end. This video is exactly what I needed!! Thank you!!
What i found works best is chest one day, shoulders and tris the NEXT day, legs next day, pull day the next, rest day. Very similar to PPL but I seperate my shoulders and tris from my chest workout. Every time I tried to do shoulders and tris the same day as chest, the formers were always too fatigued and couldn't lift a lot of weight. I found if i give it a day, my front delts and tris recover pretty quick and I can hit them harder on their own day. Then with hitting everything else the following days, there's also enough time for recovery. Prob my favorite program so far and its yielded very good results (for me).