Full body may be good in theory but as a somewhat advanced lifter I feel like one big exercise can tax me so much that the rest of the exercises suffer somewhat, even if they are of the easier type and no legs are involved. I can't imagine doing four hard sets of quads, four hard sets of hamstrings and then performing well on a row/pullup. It's just too much.
How would it be different if you did more leg-work after those hard sets? If you’re that exhausted after quads I don’t think it matters whether your next exercise is calves or chest, it’d all be junk volume
You can adjust the exercises each day to have the same overall intensity by pairing the most difficult lifts (usually lower body) with the easiest (usually upper body).
@@benjoleo Well on a leg day I wouldn't do much more, I would do calves (super easy) and one more quad exercise (isolation) On full body I would still have the back, chest, shoulders and arms left to train.
Powerlifters do it all the time. Just by necessity of basing the competitions around 3 lifts that are big compounds, most workouts are going to be squat/bench with accessories or bench/deadlift with accessories. Having one of the workouts being S/B/D is pretty common too. That's not to say that it's best for everybody, but it's attainable for most lifters - Even more so if you're a bodybuilder who can swap out deadlifts for RDL's or lowbar squats for leg press.
For a 4 day split. I hate upper/lower/upper/lower. Your lower body has essentially 4 muscles and 2 of them take a ton of effort but your upper body has chest, back width, back thickness, lower back, traps, 3 functions of delts, biceps, triceps, forearms and some people want to train abs/obliques as well. For a 4 day split I've become a huge fan of pull + hamstrings and glutes (basically your posterior chain) for 2 or the workouts and the other push + quads and calves for the other 2 workouts. Upper body muscles that are neither push nor pull (mid delt, fore arms, abs) fit in where you have the volume for them.
Upper/Lower is very balanced and simple if you program it correctly. Upper: Horizontal push/pull Vertical push/pull Side delts Biceps/triceps (7 exercises) Lower: Quad compound Hamstring compound Quad isolation OR unilateral Hamstring isolation Calves/abs (6 exercises) If volume is in check and not insanely high, it's extremely manageable honestly.
@@barbellbryce yes. the bad thing about some science based guys is that they think you have to isolate the muscle and only do the "S tier" exercises for each muscles, while compounds checks almost all boxes and you don't waste that amount of time. isolating the muscle would not do that amount of difference in results anyway, while the time spended is way more.
@ynk6974 True in some cases but you will have glaring weaknesses in your physique training with compound lifts only. It only takes 1 muscle to fail to stop your lift where another muscle may have had another 5 reps in the tank.
Full body twice a week for lifting, each workout about 75 minutes One cardio day (medium intensity, longer) One conditioning day(higher intensity, shorter) This has been my routine for a couple years, mostly training to maintain strength.
I'm full body on an AB program, which I usually do 3 times a week, but often also 2. Some weeks are ABA, others BAB, or whatever. Works well and gives me more flexibility given my erratic schedule. I'll also add in a day or two of cardio and some occasional physio. Works well for me.
The best. I do the exact same. 2 training in the weekend (long steady cardio and 1 full body). And the two other during the week. Six pack never leave me
Legs (hinge pattern) Push Rest Legs (push patterns) Pull Upper (volume and weak points) Been using this combo split for a while and I’ve found it fun while also giving good, consistent results.
I'm an absolute nobody, but by far, my best results have come from a full-body routine. For whatever reason, it appeals to me the most psychologically, which I think is the biggest reason why it's been so effective for me.
@@Antonio_Serdar Most body builders from the bronze and silver era trained full body. Some of them got really huge. Without any Roids, supplements or fancy new machines
@@hipdrive We can't compare both worlds. In today's world we have WAY MORE lifters in total, so we also have way more very strong outliers and genetic monsters. On top of that we have steroids + supplements and we are never 100% sure who is natty or not. My point is not to say that a full body split is the best, it's just to say it can work and create great results that are above 95% of the modern gym population.
Something that I think it's left out of these videos every time is length of gym session. For people who are maybe working out on a lunch break, they've got 5 days a week but only half an hour. 25 minutes if there's traffic... They simply aren't doing full body. And they likely aren't doing upper. But a bro split would be great. Maybe with a few minor modifications. If you've got 2 hours 3 times a week, there's no reason to not do full body. Work out whatever is not sore. Right? you're not going to do 2 hours of chest. Lol. But 2 hours of push, 2 pull, and two of legs... That's fantastic. You're not getting the two separate days per muscle, but you're still going to get an intense amount of volume per week. If you only have one hour 3 days a week, you are going to need to be very efficient with that time. That means superset superset superset.... Whole body is going to give you the most opportunity for a superset. And the opportunity to for two to three seasons per muscle. Which may help offset the reduction in total volume.
People need to stop chasing “optimal”. People have grown on every split imaginable. The most important factor over time is consistency and progression. I’ve tried the “optimal” way with upper/lower and full body, and it’s not enjoyable for me personally. I’d rather do a body part split. It has a lot of pros that others don’t, and as do all splits. Find one you enjoy, focus on the basics, chase progression, and you will make gains. Unless you’re stepping on the Olympia stage, it doesn’t matter lol.
100%. Most people are forcing themselves to do a split which is "optimal" based on what influencers are saying, etc. You nailed it by saying the split which is the best is the one that will keep them consistent and determined in the long run. For me its PPL, but i do legs first. Yes it might be more taxing, but I've always enjoyed doing legs first.
@@Honest_Max No he is not 100% correct because he stated "people need to stop chasing optimal" if people want to chase optimal, like he states in the rest of his statement then that is fine. He contradicts himself by saying don't do this, but also do what you enjoy.
Remember guys, if you find a split that works well for YOU, and you can actually notice growth, you don't need to switch it up just because and influencer says so. Not saying Daddy Wolf is wrong here, just feel like he could've added that fact.
Coming from a background of bodyweight training, and just getting into running, heres my program: Mondays: Rest Tuesday: Light jogg 10 km in zone 2 Wednesday: Full body (squats, weighted dips, weighted pull ups) + 45 minutes zone 2 on incline treadmill Thursday: Rest Friday: Intervalls zone 4 Saturday: Rest Sunday: Full body (dead lift, bench, any row movement, usually with cable) + 45 minutes zone 2 on incline treadmill
You forgot to add a Hight S Tier split but I'll do it. - Monday Left - Tuesday Right - Wednesday Feet, Ankles and Tibialis Anterior - Thursday Rest - Friday Neck and Forearms - Saturday Left and Cardio - Tuesday Right and Calves Thank me later 🙌🏻
I have a Push-Pull-Legs-Upper-Legs-Arms. Downside: hitting consistenly 6 days a week (which i can). Benefits: Every muscle is hit twice a week plus arms, which everybody loves doing and it was my weak point
My favourite split is not mentioned here - torso and limbs. Adding arms to leg day balances out the number of exercises between days and as arms are easy to train it doesn't cause a problem regarding recovery, especially when training with a rest day after each workout day.
@@KarstenOkk theoretically yes, but in my experience my arms arent really getting sore after torso day and are ready to be isolated the next day. I guess it depends how much you can focus your technique on back or chest rather than biceps or triceps and on your exercise selection (like using pullovers to isolate lats without involving biceps). Overall, this split really helped me bring up my arms that used to be a weak point and I can definitely recommend it.
@@kipep8510 same for me, Torso Limbs was a god send for my lagging arms, results in both size and strength have never been better. I do neutral close grip pull ups, medium grip bench press, ohp, etc on torso days and never felt my arms tired on limbs day. Quite the contrary, I feel like they are totally fresh and I can go very hard, unlike when I train them after upper body compounds. Btw, I do arms (4 exercises) after legs (3 exercises), and I do calf raises at the end of torso day
As a personal trainer for some years now, i think the most 'prescribed' split i have written down was the full body upper lower routine. The regular people that go to the gym mainly goes 3x a week
Half Body A/B split. Each 2 or 3x a week Monday: (A) Arms, Shoulders, Quads, Calves Tuesday: (B) Chest, Back, Hamstring, Glutes Wednesday: REST Thursday: (A)Arms, Shoulders, Quads, Calves Friday: (B) Chest, Back, Hamstring, Glutes Saturday: Either REST or another (A) Sunday: Either REST or another (B)
I know it's not a great answer for a lot of people, especially beginners, but I dont stick to any particular split anymore. I think it's a better idea to just hit the muscle when it's recovered and ready to go again. Some push days have biceps and calves, and some leg days have lateral raises.
@stol11 that's exactly what I've been working on for the last 6 months or so. It's just not any standard split. Maybe a ppl but it's pretty customized.
Used to do push/pull/no legs, lol. Been doing push pull including legs split between the 2 for a while now since I wanted to be more well-rounded. 1 extra day for things like kettle bells, core, mobility, some heavy bag work.
JONNY SPLIT PUSH with straight arm pulldowns (lat width and long head triceps) + biceps if needed LEGS with forearms and ABs PULL horizontal with side delts REST or supplemental calves, forearms and ABs REPEAT
I can only go to the gym on Mondays and Fridays, and I train on other days at home with more limited resources. Here’s my split during bulking: Monday: Pull + Legs Tuesday: Push Wednesday: Forearms & Calves Thursday: Pull Friday: Push + Legs Saturday: Biceps, Rear Delts, Forearms Sunday: Side Delts, Front Delts, Triceps Pull includes forearms. Push includes side delts. The Monday and Friday workouts are long, taking something like 60-90 minutes. The other workouts are more like 10-20 minutes.
52 y/o athlete here: my most effective split is 3-1-3 (three days on; rest; three days on; rest)…Chest/triceps/abs…legs…back/biceps/abs…rest…then alternate chest/triceps/abs…alternate legs…back/biceps/shoulders/abs
I’ve been 6x/week Arnold splitting since you kept harping on time savings of supersets. It’s helped reduce gym time and im not looking at my phone even once during the lift, which has upped my concentration
I Liked bro split but I modified it to include extra exercises so i'm hitting more volume on back, chest and shoulders with at least 2 days between hitting those muscles again. Day 1: Back Focus + Traps, Rear Delts, Bis (example below) -Latpulldown (Lats) -Chest Supported Row (mid back) -Shrugs (upper back) -Reverse Pec Dec (Rear Delts) -Ezy Bar Curls (Biceps) Day 2: Chest Focus + Side Delts, Triceps Day 3: Legs + Glutes Day 4: Shoulders focus + Lats, Pecs Day 5: Arms (Bis, Forearms, Triceps) Day 6 and 7 (weekend) Rest
I have a spreadsheet. Muscles are marked in a diary and recovery days are show. Then I can choose whether I have time for that day. I have dumbbells in the house, I’m busy AF recently. Saying that, doing even one muscle group in the morning changes my day.
Currently doing a torso limbs split. I do arms before legs on limb days to emphasize them because they are a weak point for me. The arm training doesn't take much energy from the leg training though. Since my arms recover after a single rest day and don't get taxed too much on torso days, i can do torso, limbs, rest, torso, limbs, rest ...
@@jakobhaastert4938 Just be careful about all the elbow stress. Ran that split as a late intermediate/advanced lifter a couple years ago and got brutal tendonitis. It can work for beginners but I strongly urge you to be careful.
Same here ! Love this split in that way. It also reduces the time and overcharge on "upper body" days by making it torso days, and the rest day is placed right after legs which is perfect.
@@analogcrunch4716 2 exercises with 2 sets each (4 sets total) is all you need for each of those 3 body parts in a single session, then you repeat that another day of the week with different exercises to avoid plateaus. If you think that is not enough, you might have fallen victim of the high volume trap, where people will reduce intensity in order to train more sets. Also, keep in mind you dont need to train rear delts or vertical press in both sessions, alternate them and do lateral raise variations on both days.
Monday: Torso Tuesday: Quads & Arms Wednesday: Posterior Thursday: Push Friday: Pull Saturday (optional): Limbs I came up with this split based on my recovery for each muscle group.
I do a Push, Legs, Pull, Rest. Then I repeat that. Doesn't matter what the day of the week is. Change exercises around when needed, and push to failure each day. Day 2 is my strongest day, so I do legs. It also help by giving a day between upper body workouts. I've been enjoying it and seeing great results. Moral of the story, find what works for you and enjoy it.
I am doing exactly the same! Push day isn't too taxing on my body, so I can go into leg day relatively fresh. By having 48 hours between Push and Pull, i can hit side and rear delts on both workouts. I can't even imagine doing a full body workout, this would take me like 2 hours and result in junk volume. My way i only need 50-60 minutes per workout, enough time for a lot of sets, while keeping focus.
@@andrewmuha5880 I usually do 30 minutes of walking and about 45 minutes of static stretching (mostly back and hips) 2-4 times a week, but at least do it on those rest days.
Your ova lapping doing chest arms And back 2 days back to back.. that’s madness 🙆🏿♂️ how you doing chest when ya shoulders are popped from the day b4. In my opinion 😊
@rashaka9455 🙃 i just wrote that down. I usually do shoulder & arms on 5th day ( it's easy for me to gain muscles in upper body so i cut my volume down i only hit shoulder & arms once a week, i do chest & back twice a week bec i genetically store more fat around my chest area so to lift them & tighten them up a little i train like this & i hit lower 2 bec i want to focus on that area bec it's lagging but not doing it 3 times bec i train it hard it needs recovery day. And it's not like that i do crazy amount of volume i do 9 sets for chest, back, quads, hamstring, 8 for calves, 6 for side glutes, 3 for each head of shoulder & 3 for bicep & tricep. I take my sets to failure & i like to do partical rep at last set while training back. I'm not currently doing any hip thrust but training side glutes on cable with 15-20 reps & i take my last set of seated hamstring,leg extension to drop sets to failure and i train my calves on streched position and for chest i do incline bench press & machine fly is a must, since i train arms only once & women usually store fat in arms i always do tricep cable overhead extension since it hits all 3 heads of the tricep very well especially long head which i want to train.
@@diya54068 sound good.. I had to figure out the right split to fits my training intensity.. once I upped my intensity and only did 2 sets to failure. I noticed a massive growth.. next chest day I want you to do peck deck fly machine superset with incline smith or dumbbells. 5-8 reps on incline. If you wanna go nuts after incline bench do feet up push ups. I promise you your chest will be developed after every session. Week by week. I used to do chest 2x a week Monday and Thursday. And noticed I was ova training.. doinh 150 dips 10 sets of 15reps then goinh to dumbbell press then to incline machine.. I was seeing grow but I felt I did too much volume..
If anyone is interested, this is how I train and I find it effective, doable and enjoyable. I have four workouts per week and every workout is full body but with an emphasis on different areas: 1. Chest Chest Chest Back Shoulders Legs Arm superset 2. Back Back Back Chest Shoulders Legs Arm super set 3. Shoulders Shoulders Shoulders Back Chest Legs Arm super set 4. Legs Legs Legs Chest Back Shoulders Arm super set This gives each ‘muscle group’ six exercise to choose from. So a good variety. If you do three sets of each exercise, this gives you 18 sets per week, which seems to be in the sweet spot. It may not be perfect and I’m much criticism can be levelled at it, but it seems to work for me. NB Abs are worked on separately. I will often do some kind of cardio on a fifth day.
🍾🍾 only thing different I do is I do shoulders on arms day and I do a Monday Wednesday Friday c/b legs shoulder /arms that following Sunday leg’s Tuesday chest back Thursday legs Saturday chest back.. I’ve seen a massive growth.. and I’m doing high intensity 2sets to failure
Best ranking video out there. Funny how lots of people think full body workouts are for beginners and won’t make as much gains 🤣🤣🤣 Full body 2-3x a week is superior over the rest!
Hot take 9 day split = goat if you have a physically active job and/or adhd. Quads, Rest, Ham/Glute, Rest, Upper, Lower, Rest, Rest, Repeat 2 Compound movements, 3 Iso, 3 working sets 8 reps increase wieght when you can do 3sx12r 2 week cable only de-load in the middle then a 4 week full body split after then repeat with slightly different excersizes. Also the staggered days changes your week up and feels less like a chore. Very sustainable. Tweak as you progress.
I was doing upper/lower for very long time, but found more effective to do limbs/torso, with slight modification. Monday - biceps+side delts (super-sets), hamstring isolation, quads, calves Tuesday - chest, back, triceps (if I train triceps at Monday, I can't train chest properly next day) Wednesday - rest Thursday - same as monday (you can try train your legs first, but then I can't do anything else, and to do two exercises, one for side delts and one for biceps is not very fatiguing) Friday - same as tuesday, or switch back first, chest second, depends what you try to prioritize
I train a modified Bro-split on a 6 day roster, where I spread my back and leg volume by having one day of density + hams and one day of lats + quads. These make my workouts much more manageable while allowing me to add calfs to my leg work outs while adding abs to my upper body only workouts.
The best workout is the one you will stick to and enjoy the most. It doesn’t matter how scientifically perfect the routine is if you don’t enjoy it - you will not stick to it. Better to have an average workout you enjoy and are consistent with. I do a three day split: day 1, shoulders and legs; day 2, chest and biceps; day 3, back and triceps. It may not be the best but I enjoy it.
I've done majorly all the well known and recomended splits. But for me, there's one that fits me perfectly (in my routine and with visible gains): Monday: Chest and back Tuesday: Legs Wednesday: Arms Thursday: Shoulders and calfs Friday: Chest and back Saturday: Legs Don't ask me where I've seen this split (8 years ago in a BUFF DUDES video lol). Edit: most likely the 6x (with weak points) explained around 11:30
Seeing so many people commenting their split I thought I would join in: (My split doesn't go by days of the week) Day 1: Push (Chest, Front delts, Side delts, Triceps) Day 2: Legs (with deadlifts) Day 3: Back, Side delts, Triceps, Biceps, Forearms (Putting triceps at the start before back to allow triceps to be focused while minimising interference) Day 4: Rest Day 5: Chest, Side delts, Triceps, Biceps, Forearms (Putting biceps at the start before chest to allow biceps to be focused while minimising interference) Day 6: Legs (no deadlifts) Day 7: Pull (Back, Rear delts, Biceps, Forearms) Day 8: Rest Repeat
since I can only go to the gym twice a week, fullbody is my way to go. learned to love it when i messed around with plans and had very good results too
I do P\P\L with 2 days off in between. I lift heavy with 1 warm up and 3 heavy sets . I find this works best for me and gets me out of the gym in about an hour. The 2 days gives my body enough time to recover and do it all over again. I have found that works best for me. I do cardio everyday.
I actually combine two different splits over a two week period, due to job constraints (work 12 hours shifts(11 h 50 minutes to be precise)) for certain days and can not workout due to long commuting time. Can only train on days I'm off-work. I work Tuesday, Thursday, Saturday and Sunday on week 1. work only Tuesday and Thursday on week 2. So the rest of the days are days I can train on. (The work days becomes the rest days, besides an off-work Sunday which is also a rest day). That means three training days for week 1 and four training days for week 2. For training on the Off-work days then: Week 1 Monday: Upper body pull emphasizing biceps and some light leg work coming off the hard leg friday before this ("coming out" from the end of a 4 day off-work period which is legs-push-pull- period for me). That is, if the legs aren't still too sore to do anything meaningful. Wednesday: Full body emphasizing Quads Friday : Full body (emphasizing upper body and especially chest) Week 2 is more of a mixed split routine with more free days to train on: Monday : Full body emphasizing legs (both hamstrings and Quads equally this day. More compound movements. Wednesday : Full body emphasizing upper body pull and biceps and chest in particular Friday: Legs emphasizing Quads. All-out extreme leg day. Worst day of the whole period. But it is only once every 14 days! Saturday : Upper body push emphasizing chest again. Sunday; Rest (which is still a non-job day) and then back to the final day of the legs-push-pull period with upper body pull on Monday (week 1) again. Works great and is a lot of fun with all the different splits going on. Good for stressing the muscles I want to prioritize too. Biceps, Quads and Chest in my case.
I've been doing a 2 on 1 off routine for a couple of years now. Chest and back day one, legs day 2. Day three off. Day four🎉 shoulders and arms. Day 5 legs. Day 6 off. It's worked well. I'm 73 years old, don't intend to stop soon. Been working out since 1964
My split: Upper-lower-push (with biceps, so I can do supersets) and pull (with triceps). Then I have a rest day/cardio. Then I repeat. But If I don’t fell tired and have the time, then instead of resting I go.. push-pull-legs-upper. It is fun
1) Chest, Biceps, Side and Rear Delts 2) Back, Triceps, Side and Rear Delts 3) Lower Body and Abdominals 2-3 different movements per muscle group in a week, and add in additional shoulder pressing movements if additional front delt work is desired. Low Intensity Cardio daily if time is available. Goal is to achieve 6-12 hard sets per muscle per week across two days per week.
Yip coming from a 300 pound guy who lpst weight twice i ised to be the full body guy then it was arnold split then push pull legs 5x5 now bro split amd i find that works amazing
Ive done all manner of splits over the decades and found some work better than others at different times. ie full body is great for beginners but A LOT harder to plan successfully for intermediates or advanced lifters. As an advanced lifter I tend to prefer an antagonist split (variation of the arnold split) or a bro split, both allow me to get in a lot of good quality volume per muscle group per month whilst allowing for good recovery and not dragging out workouts as per other splits. Ultimately though any split can be made to work, it ultimately comes down to how you want to manage your volume and frequency then arranging a split which allows that and you enjoy doing
I'm retired so I don't workout based on the 7-day week. More like a 4-day cycle: Day 1 - push Day 2 - calves/forearms/abs Day 3 - pull Day 4 - hamstrings/quads/forearms/abs.
I don't know if you mentioned this in the video - I didn't watch it all. But, a real benefit I've found for training full body is a dedicated rest day after every training session. Muscles love being able to recover without another muscle group getting wrecked while they're doing so. That's not science, and I totally made it up, but its real to me.
I do a bit of a weird split, sort of a "Legs-Pull"/Push Mon- Quads/Hams/Glutes/Lats/Biceps/Upper Back Tues- Shoulders/Chest/Triceps Wed - Cardio Thurs- Quads/Hams/Glutes/Lats/Biceps/Upper Back Fri- Shoulders/Chest/Triceps Sat- Cardio Sun- Off
Day 1: quads/calves/abs Day 2: chest/back Day 3: calves/obliques/abs Day 4: delts/arms Day 5: chest/back/abs (torso) Day 6: hams/calves/arms Sunday is rest That’s what I do. What kind of split is that??
The best bit of the video for me was the hybridised routines you discussed at the end. I think a lot of the semi-serious lifters would benefit from some expanded versions of your 4 or 5 day routines for videos. With how many of these videos of tier lists and routines we are seeing it's getting a bit stale. Really enjoy the content you put out overall, would be great to see muscle and feels back (wolf Pak howl)
I go with upper/lower but I train 3 days a week. So everything gets trained twice every 8 days. Then, I rotate between heavy squats and heavy deadlifts on leg days. Then, rotate between bench/pullups and shoulders/pullups on upper body days. That way, it's well rounded.
Arnold split with more days off is the best. Optimal rest, no lagging muscles and you still hit each muscle once every 5 days: - Chest/Back - Shoulders/Arms - Rest - Legs/Abs - Rest Repeat
I created a split that ones up this. Bis chest shoulders, tris qauds, back hams. 2 on 1 off repeat. There's no shoulder overlap/agro like an Arnold causes, leg day is more fun, and arms are prioritised unlike ppl. Two rotations. Loving this split!
@ Fair enough you enjoy it but I don’t see how it one ups mine: - I don’t do any presses on shoulders/arms day, only lateral raises for shoulders. So no shoulder agro/overlap. Doing chest/shoulders the day after back would create more shoulder agro than my split. You didn’t know I only did laterals on that day so I’ll let you off here lol - I could say yours creates elbow agro as they are worked every session. - Doing back/hams the day after squatting for quads? I’m good thanks. - My split still has more optimal rest with the rest day before and after legs. Also 3 days for both elbows and shoulders to fully heal. - Arms are still prioritised in mine too so not sure how that’s a point for one upping mine.
@mrjayz94 I've not noticed any niggles doing push after pull yet but I'll keep it in mind and be aware. The back after legs thing is an exercise selection/ programming issue, not a split issue (hint...two rotations...). The frequency on mine is slightly higher which I can recover from but if you can't recover from that then that's a valid point that you require more rest. I also agree that your arms are getting prioritised also 💪🦾
I prefer chest/back, legs and then shoulders/arms. You get kind of half sets from the chest and back day so a day between to rest them ensures they're 100% ready to go hard.
I don't know how to classify what I am doing. It's a power building routine. Monday Is Bench (power focus) with Upper (mostly press) Accessory work, Tuesday is Deadlift (power focus), with leg accessory work (belt squat, hack squat), and some back/bis/abs. Thursday is Push Hypertrophy, Friday is Legs Hypertrophy+deadlift accessory (usually deficit deads), Saturday is Pull Hypertrophy
Arts based lifters. Real science involves calculus. Exercise science is algebra based. It’s a pseudoscience just like anthropology or sociology. This is a degree program they made for student athletes to feel like did more than sports in college.
It's all about new. People want new videos, not to watch old videos. But yes, I feel like this page waits for others to drop in order to have an idea of what the next video should be
Anterior posterior ( or full body push / pull ) has been my split for a couple of years and I’m so happy with it. Chest shoulders quads calves on day 1 and 3. Back hamstrings glutes on 2 and 4. If I go 5 days a week I spend the extra day working on arms, more calves, abs and mobility stuff
I’ve been doing a PPL/UL for a little over a month now and find it super flexible. Surprised that wasn’t S tier based on how easy it is to program and manipulate.
Full Body for the win. I've been doing FB 5/week for about 6 weeks now and really enjoy it. The biggest downside is it's not a quick workout, but I have a home gym, so it's no problem for me.
4 day upper/lower here, with a few uppers moved to lower days to balance it out a bit. Traps after hexbar deads (more lower focused) and side delts specifically. Works out for a nice balance between recovery and energy levels, to me at least. Your mileage may vary.
Push/Pull with Squats on Push Day and Deadlifts on Pull day is my go to. I’ll alternate Back Squats and Hack Squats, Deadlifts and RDL’s. One push day is chest biased, the other shoulder biased. One pull day in horizontal pull biased, the other is vertical pull biased. What I mean by biased is a 2-1 ratio. 2 horizontal pulls, 1 vertical, or 2 vertical 1 horizontal. 2 chest, 1 shoulder or 2 shoulder 1 chest.
is it just me who doesn't train by week and just does it regardless of day. Like do Push Pull Legs but take 2 rest days so its an 8 day split, i dont see the fixation with 7 day splits
Pull day + some triceps isolation work Push day + bicep curls Add a few sets of legs each time (don't forget that legs can be divided into push/pull categories same as anything else). Go to the gym every second day.
just starting 3 months of a 4 day split…upper push, upper pull, lower push, lower pull, off (optional since every muscle group is well rested)…repeat! If your schedule allows, break out of the confines of a seven day week. Started this when my legs were smoked after quads doing push /pull/leg split. I work from home and have a fantastic gym that is open seven days a week 6A to 10P and is only 2.5 minutes from my front door.
Great content as per usual. The question I (very humbly) have is about the importance of 'the week' - why do we need to fit the routine within the 7 day calendar week? Why not take 8 days or 9? Do the muscles really care all that much? What I mean is, couldn't one doing PPL within 3-5/6 days and ignore the 7 day week? This might not suit the serious lifters/bodybuilders, but for the other 99%, might it make it simpler to regularly hit each muscle group without sacrificing intensity/volume/etc.? Btw, I love the Excel based programmes you shared and look forward to the release of your app.
good contant, good editing, entertaining and educational, in my teeny years, i spend so much money on bodybuilding books. With your video everyone can get the essentials in compact form ... thx and pls keep goining, waiting for your app
A full body routine for 3 times a week would be awesome to see. As a newbie it can be quite overwelming. Especielly on what workouts should be incoperated in a full body routine.
Full body wins because it's ultimately just a blank slate and allows you to program whatever you need. You don't have to train every muscle every time, but you can if you need. You can specialize any muscle you want without any issues. You can also put any muscle group on maintenance if you need. Don't like an exercise? Do it one day a week. Love an exercise, do it every session. It's by far the most flexible.
Sometimes I like to do timed sets, aiming for 50 reps in 5 minutes. If I can hit the 50 I increase the weight next session, anything inherently wrong with this?
I always do a bit of modifying and kergiggering in and out stuff to make weekly volume and frequency a bit better but my favourite 5 and 6 day splits are: 5 day: Push, Pull, Legs, Upper, Lower. Yes it has 2 leg days named differently, one is quad focussed and the other hamstring focussed. 2/3rds of upper volume is on the dedicated push/pull workouts and 1/3rd each on upper which makes them all similar in overall volume. 6 day: Same as above but add an accessory day for muscles that can take higher volumes (biceps, delts, calves, ect) and a maybe a rotating major muscle group you want to focus on (chest or back).
@@thewolf9851 Well you've provided no evidence, asked for no context and are disagreeing with experts. Your opinion is worth less than nothing and I don't need to respect your dumbass.
@@thewolf9851 You asked for no context, provided no evidence and are disagreeing with expert opinion as well the anecdotal evidence I've obviously experienced. Given your complete lack of having provided any reason to not think you're an idiot who who thinks his opinion is worth far more than it is; I can't even argue against your baseless claim because you didn't even attempt to give it a base. So you're fucking ignorant as fuck and "you're wrong" is a better critique than you deserve.
I train each each muscle every other day, with 4 sets for a total of 12 weekly sets. Based on the study "The Resistance Training Dose-Response: Meta-Regression Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain" where the direct sets per session had used a square root function to account for diminishing returns per set in a given session, I decided to split my weekly volume up to 3 sessions. In reality, frequency benefits are much more complicated, but based on this simple model it theoretically gives me a 73% increase if I split the volume up into 3 sessions instead of just 1 session with 12 sets, going from 3.46 AU (arbitrary units of hypertrophy, assuming 1 set equals 1.0 units) if the sets were crammed into one session, to 6.0 if they are split over 3 sessions. Again, that's a 73% increase in hypertrophy (on this simple model, which probably doesn't correspond to reality, but whatever). My two day split with 4 sets per muscle (made it like this so there is balance of fun stuff and not so fun stuff - I train every day basically): Day 1: Side delts, front delts, biceps, brachioradialis (reverse curls), triceps, chest, traps. Day 2: Hamstrings, quads, calves, lats, mid back (I've experimented just doing scapular retractions on the row machine instead of pulling the arm fully back), brachialis (hammer curls), wrist curls for forearms. I keep rest times between sets low, 15-30 seconds. Initial set I hit for around 12 reps, consequent sets I hit for around 6-8 ish reps, I pyramid down (or do you call it up - basically lower the weight from set to set) pretty aggressively to keep up with the high pace. I'm out of the gym in around 45 minutes.
Request for a video on what you believe the importance of “weak point days” are and any relevant information on the topic you feel would be good for people to know!
I currently use Full Body but with the touch of PPL. Monday: Full Body (Push focus) Wednesday: Full Body (Legs focus) Friday: Full Body (Pull focus) It was originally Pull focus first before Legs focus but I had to swap it because I find that it affects how heavy I can get on my Heavy Squats and moderate RDLs.
nice breakdown about focusing on leaving in flexibility and options. I do upper lower that morphs into one full body if I can only make it to gym 3 days that week. Just love the flexibility and if I'm short on time one day, the shorter legs days make it easy to add something I missed and I can still make sure whatever body part I'm focusing on gets trained twice a week no matter what. 100% right about trying to make the legs days less grueling.
I've been lifting for 30 years now and for the first decade I did The "Bro" split like almost everyone at the time. Now I break up the year in 3 sections. I do Upper/lower for a few mths, then Full body for a couple and then Complete Push/Pull. The full body portion actually feels like a break as every other day you're off. I always add in random days of just super sets of deficit pushups and pullups as well. But at the end of day guys, the split is secondary to consistency in the Gym and kitchen. It's a marathon not a sprint.
I have kind of a weird split, since it is upper/lower split, but with a couple adaptations: 1) back/shoulders/bi's (my favorite :) for sure): 2) Hamstrings focused legday and calves; 3) Chest/arms/little bit shoulders; 4) Quad focused legday and abs. Works perfect for me. Keeps my knee pain as far away from me as I can, but still destroy the leggies :))
I started on push/pull, 4 days per week. Squat and other quad work on push days, deadlifts and other posterior chain work on pull days. I’m more custom these days for powerlifting, but it was awesome to start
Current 5-day split: 1. Legs, triceps 2. Push & legs 3. Pull 4. Push 5. Pull & Legs If anyone asks I guess I’d call it full body but the secret is that you can do whatever you wanna do.
I mean. Not enough info to say if I think 🤔 this makes sense or none at all. If I go legs= hard legpress twice in a row that's nonsense. If it's deadlift one day legpress another, fine.
@ day one is a heavier leg day and the rest days are before and after it. Day 5 is a lighter leg day. Today is day two and I’ll be sore going into sore but that should change by week three of running this. This is my way of prioritising legs without having to do pushes and pulls on the same day cause I’m not a fan of it right now
Full body every day, one set slightly past failure per muscle group, worked better for me than anything else. It also allows me to be never more than very slightly sore. For chest and shoulders I do isolation for one and a press for the other and alternate. In the short term I mostly alternate two different exercises for each muscle group, then maybe switch one of them up after a month. Been lifting for 41 years and have tried everything.
I believe each split has its phase, ppl are great for novice lifters, alternating rest days and workout days, the more advance you get you notice how some bodyparts are lagging behind so the bro split evens it out, i myself ditched both cause my torso was huge but arms and legs didn't keep up, now i run a 6 day 2 cycles split, arms>legs>chest and bis, them rest, arms>legs>back and tris, them rest again, it exploded my arms arms and legs cause they are hit every 4 days, and my torso kept its shape just training each part every 8 days, before every body part, even the lacking ones, were hit every 7 days basically, you focus on what you need
I’m thinking of doing push pull legs and hitting push and pull twice a week whilst only doing 1 day of all legs and just adding some squats to one of my pull or leg days so I still hit my legs twice. Any thoughts?
Monday: head
Tuesday: shoulders
Wednesday: knees
Thursday: toes
Friday: knees
Saturday: toes
Sunday: eyes and ears and mouth and nose
Repeat
LMAOOOOO
Full body routine, because you can't skip a leg day if every day is a leg day.
If you’re able to hit your muscles twice a week, you’re not going hard enough
@@begnarly If you arent able to hit you Legs twice a week you did to much and arent working effective
@@henyLP cap even if u did to much its gonna recover if u hit it once a week
@@begnarly science is literally telling you that training a muscle twice a week is better, but if you want to put ego above gains then go ahead lol
nah
push/pull/rest split LOL
what about the left/right split?
🤣Yes!!!
This! 😂👆🏽
It's used in research studies, so why not use it in the gym?
Personally I am a fan of front/back
Came here for the NOTORIOUS left/right split 🤣
push pull legs, calf day, height day, personality day, handsom day, not be poor day. Not enough days in the week to work out my week spots my guy.
Try super setting height day with handsom day to fit it all in
Full body may be good in theory but as a somewhat advanced lifter I feel like one big exercise can tax me so much that the rest of the exercises suffer somewhat, even if they are of the easier type and no legs are involved.
I can't imagine doing four hard sets of quads, four hard sets of hamstrings and then performing well on a row/pullup.
It's just too much.
4 sets is too much, do 2. The frequency will make up for the 'lack' of volume.
How would it be different if you did more leg-work after those hard sets? If you’re that exhausted after quads I don’t think it matters whether your next exercise is calves or chest, it’d all be junk volume
You can adjust the exercises each day to have the same overall intensity by pairing the most difficult lifts (usually lower body) with the easiest (usually upper body).
@@benjoleo
Well on a leg day I wouldn't do much more, I would do calves (super easy) and one more quad exercise (isolation)
On full body I would still have the back, chest, shoulders and arms left to train.
Powerlifters do it all the time. Just by necessity of basing the competitions around 3 lifts that are big compounds, most workouts are going to be squat/bench with accessories or bench/deadlift with accessories. Having one of the workouts being S/B/D is pretty common too.
That's not to say that it's best for everybody, but it's attainable for most lifters - Even more so if you're a bodybuilder who can swap out deadlifts for RDL's or lowbar squats for leg press.
For a 4 day split. I hate upper/lower/upper/lower. Your lower body has essentially 4 muscles and 2 of them take a ton of effort but your upper body has chest, back width, back thickness, lower back, traps, 3 functions of delts, biceps, triceps, forearms and some people want to train abs/obliques as well.
For a 4 day split I've become a huge fan of pull + hamstrings and glutes (basically your posterior chain) for 2 or the workouts and the other push + quads and calves for the other 2 workouts. Upper body muscles that are neither push nor pull (mid delt, fore arms, abs) fit in where you have the volume for them.
Upper/Lower is very balanced and simple if you program it correctly.
Upper:
Horizontal push/pull
Vertical push/pull
Side delts
Biceps/triceps
(7 exercises)
Lower:
Quad compound
Hamstring compound
Quad isolation OR unilateral
Hamstring isolation
Calves/abs
(6 exercises)
If volume is in check and not insanely high, it's extremely manageable honestly.
in any split if you isolate and train all of these muscles you would waste a large amount of time. that is why compound movements exists.
@@ynk6974 Great point. And RDL for example checks off boxes for hamstrings, low back, back thickness, traps, and glutes.
@@barbellbryce yes. the bad thing about some science based guys is that they think you have to isolate the muscle and only do the "S tier" exercises for each muscles, while compounds checks almost all boxes and you don't waste that amount of time. isolating the muscle would not do that amount of difference in results anyway, while the time spended is way more.
@ynk6974 True in some cases but you will have glaring weaknesses in your physique training with compound lifts only. It only takes 1 muscle to fail to stop your lift where another muscle may have had another 5 reps in the tank.
Full body twice a week for lifting, each workout about 75 minutes
One cardio day (medium intensity, longer)
One conditioning day(higher intensity, shorter)
This has been my routine for a couple years, mostly training to maintain strength.
You'll maintain a great fitness based in most aspects with that.
@happym5717 that's my hope! Thanks!
Awesome routine
I'm full body on an AB program, which I usually do 3 times a week, but often also 2. Some weeks are ABA, others BAB, or whatever. Works well and gives me more flexibility given my erratic schedule. I'll also add in a day or two of cardio and some occasional physio. Works well for me.
The best. I do the exact same. 2 training in the weekend (long steady cardio and 1 full body). And the two other during the week. Six pack never leave me
Legs (hinge pattern)
Push
Rest
Legs (push patterns)
Pull
Upper (volume and weak points)
Been using this combo split for a while and I’ve found it fun while also giving good, consistent results.
I'm an absolute nobody, but by far, my best results have come from a full-body routine. For whatever reason, it appeals to me the most psychologically, which I think is the biggest reason why it's been so effective for me.
It also keeps individual training sessions more engaging.
I think doing that when you get advanced is impossible.
I would most likely die
@@Antonio_Serdar
Most body builders from the bronze and silver era trained full body. Some of them got really huge. Without any Roids, supplements or fancy new machines
@@highsoflyify most of them were weaker than lifters nowadays tho
@@hipdrive
We can't compare both worlds. In today's world we have WAY MORE lifters in total, so we also have way more very strong outliers and genetic monsters. On top of that we have steroids + supplements and we are never 100% sure who is natty or not. My point is not to say that a full body split is the best, it's just to say it can work and create great results that are above 95% of the modern gym population.
Something that I think it's left out of these videos every time is length of gym session.
For people who are maybe working out on a lunch break, they've got 5 days a week but only half an hour. 25 minutes if there's traffic... They simply aren't doing full body. And they likely aren't doing upper. But a bro split would be great. Maybe with a few minor modifications.
If you've got 2 hours 3 times a week, there's no reason to not do full body. Work out whatever is not sore. Right? you're not going to do 2 hours of chest. Lol.
But 2 hours of push, 2 pull, and two of legs... That's fantastic. You're not getting the two separate days per muscle, but you're still going to get an intense amount of volume per week.
If you only have one hour 3 days a week, you are going to need to be very efficient with that time. That means superset superset superset.... Whole body is going to give you the most opportunity for a superset. And the opportunity to for two to three seasons per muscle. Which may help offset the reduction in total volume.
People need to stop chasing “optimal”. People have grown on every split imaginable. The most important factor over time is consistency and progression. I’ve tried the “optimal” way with upper/lower and full body, and it’s not enjoyable for me personally. I’d rather do a body part split. It has a lot of pros that others don’t, and as do all splits. Find one you enjoy, focus on the basics, chase progression, and you will make gains. Unless you’re stepping on the Olympia stage, it doesn’t matter lol.
100%. Most people are forcing themselves to do a split which is "optimal" based on what influencers are saying, etc. You nailed it by saying the split which is the best is the one that will keep them consistent and determined in the long run. For me its PPL, but i do legs first. Yes it might be more taxing, but I've always enjoyed doing legs first.
You are 100% correct, but this kind of content would make for a terrible RUclips channel.
You don’t need 1 bodypart a day that’s retarded and waste of a session
@@Honest_Max No he is not 100% correct because he stated "people need to stop chasing optimal" if people want to chase optimal, like he states in the rest of his statement then that is fine. He contradicts himself by saying don't do this, but also do what you enjoy.
100% BASE
Remember guys, if you find a split that works well for YOU, and you can actually notice growth, you don't need to switch it up just because and influencer says so. Not saying Daddy Wolf is wrong here, just feel like he could've added that fact.
Coming from a background of bodyweight training, and just getting into running, heres my program:
Mondays: Rest
Tuesday: Light jogg 10 km in zone 2
Wednesday: Full body (squats, weighted dips, weighted pull ups) + 45 minutes zone 2 on incline treadmill
Thursday: Rest
Friday: Intervalls zone 4
Saturday: Rest
Sunday: Full body (dead lift, bench, any row movement, usually with cable) + 45 minutes zone 2 on incline treadmill
You forgot to add a Hight S Tier split but I'll do it.
- Monday Left
- Tuesday Right
- Wednesday Feet, Ankles and Tibialis Anterior
- Thursday Rest
- Friday Neck and Forearms
- Saturday Left and Cardio
- Tuesday Right and Calves
Thank me later 🙌🏻
Full body: low S tier, but there was no split in the high S tier!!
clever way to keep us watching
I have a Push-Pull-Legs-Upper-Legs-Arms. Downside: hitting consistenly 6 days a week (which i can). Benefits: Every muscle is hit twice a week plus arms, which everybody loves doing and it was my weak point
Small critique but id argue Pull-Push-Legs-Upper-Arms would be slightly more effective.
@@Mark-tv1zs so removing the second leg day you mean? how is that better
My favourite split is not mentioned here - torso and limbs. Adding arms to leg day balances out the number of exercises between days and as arms are easy to train it doesn't cause a problem regarding recovery, especially when training with a rest day after each workout day.
this risks overtraining arms though. tris, bis, front/mid and rear delts are hit on these "torso" days regardless if you do compounds.
@@KarstenOkk theoretically yes, but in my experience my arms arent really getting sore after torso day and are ready to be isolated the next day. I guess it depends how much you can focus your technique on back or chest rather than biceps or triceps and on your exercise selection (like using pullovers to isolate lats without involving biceps). Overall, this split really helped me bring up my arms that used to be a weak point and I can definitely recommend it.
@@KarstenOkk That is taken into account by adjusting the arm volume training on limbs day.
I also love this split because I can use antagonistic super sets for every exercise so I’m not just sitting around half the time I’m in the gym.
@@kipep8510 same for me, Torso Limbs was a god send for my lagging arms, results in both size and strength have never been better.
I do neutral close grip pull ups, medium grip bench press, ohp, etc on torso days and never felt my arms tired on limbs day. Quite the contrary, I feel like they are totally fresh and I can go very hard, unlike when I train them after upper body compounds.
Btw, I do arms (4 exercises) after legs (3 exercises), and I do calf raises at the end of torso day
As a personal trainer for some years now, i think the most 'prescribed' split i have written down was the full body upper lower routine. The regular people that go to the gym mainly goes 3x a week
Half Body A/B split. Each 2 or 3x a week
Monday: (A) Arms, Shoulders, Quads, Calves
Tuesday: (B) Chest, Back, Hamstring, Glutes
Wednesday: REST
Thursday: (A)Arms, Shoulders, Quads, Calves
Friday: (B) Chest, Back, Hamstring, Glutes
Saturday: Either REST or another (A)
Sunday: Either REST or another (B)
I know it's not a great answer for a lot of people, especially beginners, but I dont stick to any particular split anymore.
I think it's a better idea to just hit the muscle when it's recovered and ready to go again.
Some push days have biceps and calves, and some leg days have lateral raises.
"hit the muscle when it's recovered" - simple and one of the main rules to build your program around for muscle growth.
@stol11 that's exactly what I've been working on for the last 6 months or so. It's just not any standard split. Maybe a ppl but it's pretty customized.
Used to do push/pull/no legs, lol. Been doing push pull including legs split between the 2 for a while now since I wanted to be more well-rounded. 1 extra day for things like kettle bells, core, mobility, some heavy bag work.
JONNY SPLIT
PUSH with straight arm pulldowns (lat width and long head triceps) + biceps if needed
LEGS with forearms and ABs
PULL horizontal with side delts
REST or supplemental calves, forearms and ABs
REPEAT
I can only go to the gym on Mondays and Fridays, and I train on other days at home with more limited resources. Here’s my split during bulking:
Monday: Pull + Legs
Tuesday: Push
Wednesday: Forearms & Calves
Thursday: Pull
Friday: Push + Legs
Saturday: Biceps, Rear Delts, Forearms
Sunday: Side Delts, Front Delts, Triceps
Pull includes forearms. Push includes side delts. The Monday and Friday workouts are long, taking something like 60-90 minutes. The other workouts are more like 10-20 minutes.
52 y/o athlete here: my most effective split is 3-1-3 (three days on; rest; three days on; rest)…Chest/triceps/abs…legs…back/biceps/abs…rest…then alternate chest/triceps/abs…alternate legs…back/biceps/shoulders/abs
I’ve been 6x/week Arnold splitting since you kept harping on time savings of supersets. It’s helped reduce gym time and im not looking at my phone even once during the lift, which has upped my concentration
I Liked bro split but I modified it to include extra exercises so i'm hitting more volume on back, chest and shoulders with at least 2 days between hitting those muscles again.
Day 1: Back Focus + Traps, Rear Delts, Bis (example below)
-Latpulldown (Lats)
-Chest Supported Row (mid back)
-Shrugs (upper back)
-Reverse Pec Dec (Rear Delts)
-Ezy Bar Curls (Biceps)
Day 2: Chest Focus + Side Delts, Triceps
Day 3: Legs + Glutes
Day 4: Shoulders focus + Lats, Pecs
Day 5: Arms (Bis, Forearms, Triceps)
Day 6 and 7 (weekend) Rest
You really my way of thinking when designing programs, combining splits and having weak point days is game changing. Thanks Wolf.
I have a spreadsheet. Muscles are marked in a diary and recovery days are show.
Then I can choose whether I have time for that day.
I have dumbbells in the house, I’m busy AF recently. Saying that, doing even one muscle group in the morning changes my day.
Currently doing a torso limbs split. I do arms before legs on limb days to emphasize them because they are a weak point for me. The arm training doesn't take much energy from the leg training though. Since my arms recover after a single rest day and don't get taxed too much on torso days, i can do torso, limbs, rest, torso, limbs, rest ...
@@jakobhaastert4938 Just be careful about all the elbow stress. Ran that split as a late intermediate/advanced lifter a couple years ago and got brutal tendonitis. It can work for beginners but I strongly urge you to be careful.
Same here ! Love this split in that way. It also reduces the time and overcharge on "upper body" days by making it torso days, and the rest day is placed right after legs which is perfect.
You cannot hit chest delts and backs properly in a single session
@@analogcrunch4716 yea i can. With the high frequency i dont need a ton of volume on each session
@@analogcrunch4716 2 exercises with 2 sets each (4 sets total) is all you need for each of those 3 body parts in a single session, then you repeat that another day of the week with different exercises to avoid plateaus. If you think that is not enough, you might have fallen victim of the high volume trap, where people will reduce intensity in order to train more sets.
Also, keep in mind you dont need to train rear delts or vertical press in both sessions, alternate them and do lateral raise variations on both days.
Monday: Torso
Tuesday: Quads & Arms
Wednesday: Posterior
Thursday: Push
Friday: Pull
Saturday (optional): Limbs
I came up with this split based on my recovery for each muscle group.
I do a Push, Legs, Pull, Rest. Then I repeat that. Doesn't matter what the day of the week is. Change exercises around when needed, and push to failure each day. Day 2 is my strongest day, so I do legs. It also help by giving a day between upper body workouts. I've been enjoying it and seeing great results. Moral of the story, find what works for you and enjoy it.
I am doing exactly the same!
Push day isn't too taxing on my body, so I can go into leg day relatively fresh. By having 48 hours between Push and Pull, i can hit side and rear delts on both workouts.
I can't even imagine doing a full body workout, this would take me like 2 hours and result in junk volume. My way i only need 50-60 minutes per workout, enough time for a lot of sets, while keeping focus.
Holy crap, I'm doing the same thing as well. I'm currently experimenting with biceps on push day and triceps on pull day.
@susanwojcickisnicetwin I use the off day for cardio. Gets it in and doesn't tax me too much.
@@andrewmuha5880 I usually do 30 minutes of walking and about 45 minutes of static stretching (mostly back and hips) 2-4 times a week, but at least do it on those rest days.
I do something similar. In my case I do push, pull, rest, legs, rest, and repeat
Day 1 : Chest & back
Day 2 : Lower
Day 3 : Chest & back
Day 4 : Lower
Day 5 : Shoulder & arms
( That's how i train 🙋♀️)
Your ova lapping doing chest arms And back 2 days back to back.. that’s madness 🙆🏿♂️ how you doing chest when ya shoulders are popped from the day b4. In my opinion 😊
@rashaka9455 🙃 i just wrote that down. I usually do shoulder & arms on 5th day ( it's easy for me to gain muscles in upper body so i cut my volume down i only hit shoulder & arms once a week, i do chest & back twice a week bec i genetically store more fat around my chest area so to lift them & tighten them up a little i train like this & i hit lower 2 bec i want to focus on that area bec it's lagging but not doing it 3 times bec i train it hard it needs recovery day. And it's not like that i do crazy amount of volume i do 9 sets for chest, back, quads, hamstring, 8 for calves, 6 for side glutes, 3 for each head of shoulder & 3 for bicep & tricep. I take my sets to failure & i like to do partical rep at last set while training back. I'm not currently doing any hip thrust but training side glutes on cable with 15-20 reps & i take my last set of seated hamstring,leg extension to drop sets to failure and i train my calves on streched position and for chest i do incline bench press & machine fly is a must, since i train arms only once & women usually store fat in arms i always do tricep cable overhead extension since it hits all 3 heads of the tricep very well especially long head which i want to train.
@@diya54068 sound good.. I had to figure out the right split to fits my training intensity.. once I upped my intensity and only did 2 sets to failure. I noticed a massive growth.. next chest day I want you to do peck deck fly machine superset with incline smith or dumbbells. 5-8 reps on incline. If you wanna go nuts after incline bench do feet up push ups. I promise you your chest will be developed after every session. Week by week. I used to do chest 2x a week Monday and Thursday. And noticed I was ova training.. doinh 150 dips 10 sets of 15reps then goinh to dumbbell press then to incline machine.. I was seeing grow but I felt I did too much volume..
If anyone is interested, this is how I train and I find it effective, doable and enjoyable.
I have four workouts per week and every workout is full body but with an emphasis on different areas:
1.
Chest
Chest
Chest
Back
Shoulders
Legs
Arm superset
2.
Back
Back
Back
Chest
Shoulders
Legs
Arm super set
3.
Shoulders
Shoulders
Shoulders
Back
Chest
Legs
Arm super set
4.
Legs
Legs
Legs
Chest
Back
Shoulders
Arm super set
This gives each ‘muscle group’ six exercise to choose from. So a good variety.
If you do three sets of each exercise, this gives you 18 sets per week, which seems to be in the sweet spot.
It may not be perfect and I’m much criticism can be levelled at it, but it seems to work for me.
NB Abs are worked on separately.
I will often do some kind of cardio on a fifth day.
Day 1: Chest and back (shoulder press on this day)
Day 2: Legs
Day 3: Arms, side and rear delts
Day 4: Rest
Day 5: Repeat
🍾🍾 only thing different I do is I do shoulders on arms day and I do a Monday Wednesday Friday c/b legs shoulder /arms that following Sunday leg’s Tuesday chest back Thursday legs Saturday chest back.. I’ve seen a massive growth.. and I’m doing high intensity 2sets to failure
push/pull/legs/upper/lower/arms absolute favorite
Best ranking video out there. Funny how lots of people think full body workouts are for beginners and won’t make as much gains 🤣🤣🤣 Full body 2-3x a week is superior over the rest!
best split for upper body focus
- Chest, Triceps
- Back, Biceps
- Shoulders, Legs
- Rest
- Upper Body
Hot take 9 day split = goat if you have a physically active job and/or adhd. Quads, Rest, Ham/Glute, Rest, Upper, Lower, Rest, Rest, Repeat
2 Compound movements, 3 Iso, 3 working sets 8 reps increase wieght when you can do 3sx12r
2 week cable only de-load in the middle then a 4 week full body split after then repeat with slightly different excersizes. Also the staggered days changes your week up and feels less like a chore. Very sustainable. Tweak as you progress.
I was doing upper/lower for very long time, but found more effective to do limbs/torso, with slight modification.
Monday - biceps+side delts (super-sets), hamstring isolation, quads, calves
Tuesday - chest, back, triceps (if I train triceps at Monday, I can't train chest properly next day)
Wednesday - rest
Thursday - same as monday (you can try train your legs first, but then I can't do anything else, and to do two exercises, one for side delts and one for biceps is not very fatiguing)
Friday - same as tuesday, or switch back first, chest second, depends what you try to prioritize
I train a modified Bro-split on a 6 day roster, where I spread my back and leg volume by having one day of density + hams and one day of lats + quads. These make my workouts much more manageable while allowing me to add calfs to my leg work outs while adding abs to my upper body only workouts.
The best workout is the one you will stick to and enjoy the most. It doesn’t matter how scientifically perfect the routine is if you don’t enjoy it - you will not stick to it. Better to have an average workout you enjoy and are consistent with. I do a three day split: day 1, shoulders and legs; day 2, chest and biceps; day 3, back and triceps. It may not be the best but I enjoy it.
I've done majorly all the well known and recomended splits. But for me, there's one that fits me perfectly (in my routine and with visible gains):
Monday: Chest and back
Tuesday: Legs
Wednesday: Arms
Thursday: Shoulders and calfs
Friday: Chest and back
Saturday: Legs
Don't ask me where I've seen this split (8 years ago in a BUFF DUDES video lol).
Edit: most likely the 6x (with weak points) explained around 11:30
Seeing so many people commenting their split I thought I would join in:
(My split doesn't go by days of the week)
Day 1: Push (Chest, Front delts, Side delts, Triceps)
Day 2: Legs (with deadlifts)
Day 3: Back, Side delts, Triceps, Biceps, Forearms (Putting triceps at the start before back to allow triceps to be focused while minimising interference)
Day 4: Rest
Day 5: Chest, Side delts, Triceps, Biceps, Forearms (Putting biceps at the start before chest to allow biceps to be focused while minimising interference)
Day 6: Legs (no deadlifts)
Day 7: Pull (Back, Rear delts, Biceps, Forearms)
Day 8: Rest
Repeat
since I can only go to the gym twice a week, fullbody is my way to go. learned to love it when i messed around with plans and had very good results too
I do P\P\L with 2 days off in between. I lift heavy with 1 warm up and 3 heavy sets . I find this works best for me and gets me out of the gym in about an hour. The 2 days gives my body enough time to recover and do it all over again. I have found that works best for me. I do cardio everyday.
I actually combine two different splits over a two week period, due to job constraints (work 12 hours shifts(11 h 50 minutes to be precise)) for certain days and can not workout due to long commuting time. Can only train on days I'm off-work.
I work Tuesday, Thursday, Saturday and Sunday on week 1.
work only Tuesday and Thursday on week 2.
So the rest of the days are days I can train on. (The work days becomes the rest days, besides an off-work Sunday which is also a rest day).
That means three training days for week 1 and four training days for week 2.
For training on the Off-work days then:
Week 1
Monday: Upper body pull emphasizing biceps and some light leg work coming off the hard leg friday before this ("coming out" from the end of a 4 day off-work period which is legs-push-pull- period for me). That is, if the legs aren't still too sore to do anything meaningful.
Wednesday: Full body emphasizing Quads
Friday : Full body (emphasizing upper body and especially chest)
Week 2 is more of a mixed split routine with more free days to train on:
Monday : Full body emphasizing legs (both hamstrings and Quads equally this day. More compound movements.
Wednesday : Full body emphasizing upper body pull and biceps and chest in particular
Friday: Legs emphasizing Quads. All-out extreme leg day. Worst day of the whole period. But it is only once every 14 days!
Saturday : Upper body push emphasizing chest again.
Sunday; Rest (which is still a non-job day) and then back to the final day of the legs-push-pull period with upper body pull on Monday (week 1) again.
Works great and is a lot of fun with all the different splits going on.
Good for stressing the muscles I want to prioritize too. Biceps, Quads and Chest in my case.
I've been doing a 2 on 1 off routine for a couple of years now. Chest and back day one, legs day 2. Day three off. Day four🎉 shoulders and arms. Day 5 legs. Day 6 off. It's worked well. I'm 73 years old, don't intend to stop soon. Been working out since 1964
My split: Upper-lower-push (with biceps, so I can do supersets) and pull (with triceps). Then I have a rest day/cardio. Then I repeat.
But If I don’t fell tired and have the time, then instead of resting I go.. push-pull-legs-upper. It is fun
1) Chest, Biceps, Side and Rear Delts
2) Back, Triceps, Side and Rear Delts
3) Lower Body and Abdominals
2-3 different movements per muscle group in a week, and add in additional shoulder pressing movements if additional front delt work is desired.
Low Intensity Cardio daily if time is available.
Goal is to achieve 6-12 hard sets per muscle per week across two days per week.
As long as you are staying consistent and you apply progressive overload it doesn't matter. Everything will work. Every split has its pros and cons
Yip coming from a 300 pound guy who lpst weight twice i ised to be the full body guy then it was arnold split then push pull legs 5x5 now bro split amd i find that works amazing
Ive done all manner of splits over the decades and found some work better than others at different times.
ie full body is great for beginners but A LOT harder to plan successfully for intermediates or advanced lifters.
As an advanced lifter I tend to prefer an antagonist split (variation of the arnold split) or a bro split, both allow me to get in a lot of good quality volume per muscle group per month whilst allowing for good recovery and not dragging out workouts as per other splits.
Ultimately though any split can be made to work, it ultimately comes down to how you want to manage your volume and frequency then arranging a split which allows that and you enjoy doing
Love this video! Especially on the dilemma of upper/lower and PPL!
I'm retired so I don't workout based on the 7-day week. More like a 4-day cycle:
Day 1 - push
Day 2 - calves/forearms/abs
Day 3 - pull
Day 4 - hamstrings/quads/forearms/abs.
I don't know if you mentioned this in the video - I didn't watch it all. But, a real benefit I've found for training full body is a dedicated rest day after every training session. Muscles love being able to recover without another muscle group getting wrecked while they're doing so. That's not science, and I totally made it up, but its real to me.
It is science. Muscle damage leads to cns fatigue which leads to lower motor unit recruitment the next day for a diff muscle group
Great video, please do the best full body program based on science
I do a bit of a weird split, sort of a "Legs-Pull"/Push
Mon- Quads/Hams/Glutes/Lats/Biceps/Upper Back
Tues- Shoulders/Chest/Triceps
Wed - Cardio
Thurs- Quads/Hams/Glutes/Lats/Biceps/Upper Back
Fri- Shoulders/Chest/Triceps
Sat- Cardio
Sun- Off
Day 1: quads/calves/abs
Day 2: chest/back
Day 3: calves/obliques/abs
Day 4: delts/arms
Day 5: chest/back/abs (torso)
Day 6: hams/calves/arms
Sunday is rest
That’s what I do.
What kind of split is that??
The best bit of the video for me was the hybridised routines you discussed at the end. I think a lot of the semi-serious lifters would benefit from some expanded versions of your 4 or 5 day routines for videos.
With how many of these videos of tier lists and routines we are seeing it's getting a bit stale. Really enjoy the content you put out overall, would be great to see muscle and feels back (wolf Pak howl)
I go with upper/lower but I train 3 days a week. So everything gets trained twice every 8 days. Then, I rotate between heavy squats and heavy deadlifts on leg days. Then, rotate between bench/pullups and shoulders/pullups on upper body days. That way, it's well rounded.
Arnold split with more days off is the best. Optimal rest, no lagging muscles and you still hit each muscle once every 5 days:
- Chest/Back
- Shoulders/Arms
- Rest
- Legs/Abs
- Rest
Repeat
I created a split that ones up this. Bis chest shoulders, tris qauds, back hams. 2 on 1 off repeat. There's no shoulder overlap/agro like an Arnold causes, leg day is more fun, and arms are prioritised unlike ppl. Two rotations. Loving this split!
@ Fair enough you enjoy it but I don’t see how it one ups mine:
- I don’t do any presses on shoulders/arms day, only lateral raises for shoulders. So no shoulder agro/overlap. Doing chest/shoulders the day after back would create more shoulder agro than my split. You didn’t know I only did laterals on that day so I’ll let you off here lol
- I could say yours creates elbow agro as they are worked every session.
- Doing back/hams the day after squatting for quads? I’m good thanks.
- My split still has more optimal rest with the rest day before and after legs. Also 3 days for both elbows and shoulders to fully heal.
- Arms are still prioritised in mine too so not sure how that’s a point for one upping mine.
@mrjayz94 I've not noticed any niggles doing push after pull yet but I'll keep it in mind and be aware. The back after legs thing is an exercise selection/ programming issue, not a split issue (hint...two rotations...). The frequency on mine is slightly higher which I can recover from but if you can't recover from that then that's a valid point that you require more rest. I also agree that your arms are getting prioritised also 💪🦾
I prefer chest/back, legs and then shoulders/arms.
You get kind of half sets from the chest and back day so a day between to rest them ensures they're 100% ready to go hard.
I don't know how to classify what I am doing. It's a power building routine. Monday Is Bench (power focus) with Upper (mostly press) Accessory work, Tuesday is Deadlift (power focus), with leg accessory work (belt squat, hack squat), and some back/bis/abs. Thursday is Push Hypertrophy, Friday is Legs Hypertrophy+deadlift accessory (usually deficit deads), Saturday is Pull Hypertrophy
I feel like I saw this video like 3 times already. Science based RUclipsrs are really struggling with new ideas
Every fitness youtuber is making the same 5 videos
Arts based lifters. Real science involves calculus. Exercise science is algebra based. It’s a pseudoscience just like anthropology or sociology. This is a degree program they made for student athletes to feel like did more than sports in college.
Bro you’re the one watching the video
.
It's all about new. People want new videos, not to watch old videos. But yes, I feel like this page waits for others to drop in order to have an idea of what the next video should be
My brother in christ, you clicked the video.
Anterior posterior ( or full body push / pull ) has been my split for a couple of years and I’m so happy with it. Chest shoulders quads calves on day 1 and 3. Back hamstrings glutes on 2 and 4. If I go 5 days a week I spend the extra day working on arms, more calves, abs and mobility stuff
I’ve been doing a PPL/UL for a little over a month now and find it super flexible. Surprised that wasn’t S tier based on how easy it is to program and manipulate.
2:50 LOL imagine having a life outside of the gym
Full Body for the win. I've been doing FB 5/week for about 6 weeks now and really enjoy it. The biggest downside is it's not a quick workout, but I have a home gym, so it's no problem for me.
4 day upper/lower here, with a few uppers moved to lower days to balance it out a bit. Traps after hexbar deads (more lower focused) and side delts specifically. Works out for a nice balance between recovery and energy levels, to me at least. Your mileage may vary.
Push/Pull with Squats on Push Day and Deadlifts on Pull day is my go to. I’ll alternate Back Squats and Hack Squats, Deadlifts and RDL’s. One push day is chest biased, the other shoulder biased. One pull day in horizontal pull biased, the other is vertical pull biased. What I mean by biased is a 2-1 ratio. 2 horizontal pulls, 1 vertical, or 2 vertical 1 horizontal. 2 chest, 1 shoulder or 2 shoulder 1 chest.
is it just me who doesn't train by week and just does it regardless of day. Like do Push Pull Legs but take 2 rest days so its an 8 day split, i dont see the fixation with 7 day splits
Not all gyms open on all the days of the week. Our gym is closed on Sundays.
I've been following Milo's free Excel spreadsheets programme (I do 4x full body by him) for 4-5 months and that's the best gains I've ever made
+1 this. It's been my favorite routine so far.
Full body 4 times a week?
@@thewolf9851 his program even has 3-, 5-, and 6-day options, both for hypertrophy and powerbuilding
Me too! Full body 4 days from milo
@glady9784
Where can I find the excel sheet?
Can you please share Video title.
Pull day + some triceps isolation work
Push day + bicep curls
Add a few sets of legs each time (don't forget that legs can be divided into push/pull categories same as anything else). Go to the gym every second day.
just starting 3 months of a 4 day split…upper push, upper pull, lower push, lower pull, off (optional since every muscle group is well rested)…repeat! If your schedule allows, break out of the confines of a seven day week. Started this when my legs were smoked after quads doing push
/pull/leg split. I work from home and have a fantastic gym that is open seven days a week 6A to 10P and is only 2.5 minutes from my front door.
Great content as per usual. The question I (very humbly) have is about the importance of 'the week' - why do we need to fit the routine within the 7 day calendar week?
Why not take 8 days or 9? Do the muscles really care all that much? What I mean is, couldn't one doing PPL within 3-5/6 days and ignore the 7 day week? This might not suit the serious lifters/bodybuilders, but for the other 99%, might it make it simpler to regularly hit each muscle group without sacrificing intensity/volume/etc.?
Btw, I love the Excel based programmes you shared and look forward to the release of your app.
good contant, good editing, entertaining and educational, in my teeny years, i spend so much money on bodybuilding books. With your video everyone can get the essentials in compact form ... thx and pls keep goining, waiting for your app
Ny favourite is a blend since I loved both PPL and full body
Tuesday: Full body
Thursday: Full body
Saturday: push
Sunday: pull
A full body routine for 3 times a week would be awesome to see. As a newbie it can be quite overwelming. Especielly on what workouts should be incoperated in a full body routine.
2 day Full Body Workout is my split. Works perfect for my lifestyle and recovery is on top. ✅✅💪💪😎😎
Chest/back Monday
Legs Wednesday
shoulder arm’s Friday
Leg’s Sunday
Chest/back Tuesday
Legs Thursday
Shoulder arms Saturday.. high intensity lifting 2sets 5-8 reps
Higher reps on legs 12-20
Full body wins because it's ultimately just a blank slate and allows you to program whatever you need. You don't have to train every muscle every time, but you can if you need. You can specialize any muscle you want without any issues. You can also put any muscle group on maintenance if you need. Don't like an exercise? Do it one day a week. Love an exercise, do it every session. It's by far the most flexible.
Sometimes I like to do timed sets, aiming for 50 reps in 5 minutes. If I can hit the 50 I increase the weight next session, anything inherently wrong with this?
I do U/L with a designated arm day in the middle. So (well a bit backwards), lower, upper, arms, lower, upper, rest, rest, repeat.
If you could only train during the weekend, what kind of program would your recommend?
I always do a bit of modifying and kergiggering in and out stuff to make weekly volume and frequency a bit better but my favourite 5 and 6 day splits are:
5 day: Push, Pull, Legs, Upper, Lower. Yes it has 2 leg days named differently, one is quad focussed and the other hamstring focussed. 2/3rds of upper volume is on the dedicated push/pull workouts and 1/3rd each on upper which makes them all similar in overall volume.
6 day: Same as above but add an accessory day for muscles that can take higher volumes (biceps, delts, calves, ect) and a maybe a rotating major muscle group you want to focus on (chest or back).
Biceps deltas and calves don't take higher volume
And training like that is too much
@@thewolf9851 Umm... you're just wrong.
@kinginthenorth1437 Ummm... No I'm not.
@@thewolf9851 Well you've provided no evidence, asked for no context and are disagreeing with experts. Your opinion is worth less than nothing and I don't need to respect your dumbass.
@@thewolf9851 You asked for no context, provided no evidence and are disagreeing with expert opinion as well the anecdotal evidence I've obviously experienced. Given your complete lack of having provided any reason to not think you're an idiot who who thinks his opinion is worth far more than it is; I can't even argue against your baseless claim because you didn't even attempt to give it a base. So you're fucking ignorant as fuck and "you're wrong" is a better critique than you deserve.
torso/limbs is so underrated but works quite well for a 4 day split.
I think whatever you enjoy and can stick to will do you well. I always loved bro splits and/or upper lower arms rest repeat.
I train each each muscle every other day, with 4 sets for a total of 12 weekly sets. Based on the study "The Resistance Training Dose-Response: Meta-Regression Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain" where the direct sets per session had used a square root function to account for diminishing returns per set in a given session, I decided to split my weekly volume up to 3 sessions.
In reality, frequency benefits are much more complicated, but based on this simple model it theoretically gives me a 73% increase if I split the volume up into 3 sessions instead of just 1 session with 12 sets, going from 3.46 AU (arbitrary units of hypertrophy, assuming 1 set equals 1.0 units) if the sets were crammed into one session, to 6.0 if they are split over 3 sessions. Again, that's a 73% increase in hypertrophy (on this simple model, which probably doesn't correspond to reality, but whatever).
My two day split with 4 sets per muscle (made it like this so there is balance of fun stuff and not so fun stuff - I train every day basically):
Day 1: Side delts, front delts, biceps, brachioradialis (reverse curls), triceps, chest, traps.
Day 2: Hamstrings, quads, calves, lats, mid back (I've experimented just doing scapular retractions on the row machine instead of pulling the arm fully back), brachialis (hammer curls), wrist curls for forearms.
I keep rest times between sets low, 15-30 seconds. Initial set I hit for around 12 reps, consequent sets I hit for around 6-8 ish reps, I pyramid down (or do you call it up - basically lower the weight from set to set) pretty aggressively to keep up with the high pace. I'm out of the gym in around 45 minutes.
Request for a video on what you believe the importance of “weak point days” are and any relevant information on the topic you feel would be good for people to know!
I currently use Full Body but with the touch of PPL.
Monday: Full Body (Push focus)
Wednesday: Full Body (Legs focus)
Friday: Full Body (Pull focus)
It was originally Pull focus first before Legs focus but I had to swap it because I find that it affects how heavy I can get on my Heavy Squats and moderate RDLs.
nice breakdown about focusing on leaving in flexibility and options. I do upper lower that morphs into one full body if I can only make it to gym 3 days that week. Just love the flexibility and if I'm short on time one day, the shorter legs days make it easy to add something I missed and I can still make sure whatever body part I'm focusing on gets trained twice a week no matter what. 100% right about trying to make the legs days less grueling.
I've been lifting for 30 years now and for the first decade I did The "Bro" split like almost everyone at the time. Now I break up the year in 3 sections. I do Upper/lower for a few mths, then Full body for a couple and then Complete Push/Pull. The full body portion actually feels like a break as every other day you're off. I always add in random days of just super sets of deficit pushups and pullups as well. But at the end of day guys, the split is secondary to consistency in the Gym and kitchen. It's a marathon not a sprint.
I have kind of a weird split, since it is upper/lower split, but with a couple adaptations:
1) back/shoulders/bi's (my favorite :) for sure):
2) Hamstrings focused legday and calves;
3) Chest/arms/little bit shoulders;
4) Quad focused legday and abs.
Works perfect for me. Keeps my knee pain as far away from me as I can, but still destroy the leggies :))
Not weird at all, my split is exactly the same. I train 6x a week
i'm really interested in that split,how do you split those muscles?
Antagonist upper/lower (not superset)
Monday: Legs (push)
Tuesday: Upper (Vertical push/pull)
Wednesday: Cardio/Rest
Thursday: Light Vol Upper (weaknesses)
Friday: Legs (extension)
Saturday: Upper (horizontal push/pull)
Sunday: Rest
Full Body 2-3 days/ week + Weak Point: 1-4 days/ week (if fatigue is manageable)
I started on push/pull, 4 days per week. Squat and other quad work on push days, deadlifts and other posterior chain work on pull days. I’m more custom these days for powerlifting, but it was awesome to start
Current 5-day split:
1. Legs, triceps
2. Push & legs
3. Pull
4. Push
5. Pull & Legs
If anyone asks I guess I’d call it full body but the secret is that you can do whatever you wanna do.
I mean. Not enough info to say if I think 🤔 this makes sense or none at all. If I go legs= hard legpress twice in a row that's nonsense. If it's deadlift one day legpress another, fine.
@ day one is a heavier leg day and the rest days are before and after it. Day 5 is a lighter leg day. Today is day two and I’ll be sore going into sore but that should change by week three of running this.
This is my way of prioritising legs without having to do pushes and pulls on the same day cause I’m not a fan of it right now
Full body every day, one set slightly past failure per muscle group, worked better for me than anything else. It also allows me to be never more than very slightly sore. For chest and shoulders I do isolation for one and a press for the other and alternate. In the short term I mostly alternate two different exercises for each muscle group, then maybe switch one of them up after a month. Been lifting for 41 years and have tried everything.
What’s a weak point day?
Does it fit in a full body routine like this
Mon + Wed + Fri + Sat (Weak Point) day
"Especially if you skip leg day"
I believe each split has its phase, ppl are great for novice lifters, alternating rest days and workout days, the more advance you get you notice how some bodyparts are lagging behind so the bro split evens it out, i myself ditched both cause my torso was huge but arms and legs didn't keep up, now i run a 6 day 2 cycles split, arms>legs>chest and bis, them rest, arms>legs>back and tris, them rest again, it exploded my arms arms and legs cause they are hit every 4 days, and my torso kept its shape just training each part every 8 days, before every body part, even the lacking ones, were hit every 7 days basically, you focus on what you need
I’m thinking of doing push pull legs and hitting push and pull twice a week whilst only doing 1 day of all legs and just adding some squats to one of my pull or leg days so I still hit my legs twice. Any thoughts?