Grab a copy of my book, has detailed descriptions and pictures of this movement and HUNDREDS of others, as well as teaching you to write your own training plan and much more! Check it out here: www.verityfit.com/product-page/sweat
I want to grab a copy to help out, since the video was so informative. However, there is no paypal on the website and it also asks for your address. Would you consider adding a paypal option? or maybe a different website to sell it on?
@@Zakksback17 The address stuff is pretty standard, wix payments handles everything, I never see any CC numbers or anything. But that's understandable and if you want, you can email me and I can tell you my personal paypal, the reason I can't accept paypal on the site is that it requires a biz paypal account which I don't have (and is a huge hassle to get). My email is in the description.
The video that we don’t deserve but the video that we needed!!! Dude your content is seriously amazing. I have been training for 10yrs and I bought your book and I 100% benefit from you insanely CHEAP and awesome book. Thank you!!
I like the idea of pull push legs, makes sense. I normally do it the traditional way but will try this. The one draw back I have with p/p/l is less arm and delt work so what I do is keep a couple 20 25 and 30 pound dumbbells at home and just crank out do curls and side laterals every night ... nothing too extreme, just enough to get a pump and direct muscle work cause they tend to rebound quickly and they are the show muscle which helps in the short sleeves
It took me 2-3 years of doing push/pull/legs (and fucking it up a lot of the time) to find all of this out. The fact that you managed to put all that in a 10min video is gonna be life changing for guys who are thinking about doing that split but don’t want to waste years figuring out the inns and outs of it. It’s also great to hear someone basically confirm all the stuff you experienced yourself, definitely gives me some confidence knowing that someone probably went through the exact same thing and came to the same conclusions.
This is an absolutely amazing video!! Very well explained😁😁. Love your book too. Really helped me create my own training program. It might not be optimal, but I'm still learning and trying out new stuff. Hopefully will be able to optimize it soon.
This is my current and favorite split!!! Monday Push -> Bench, Overhead press, dips, curls (tiny outlier to get it in :p ) Tuesday Legs -> Deadlift, front squat, calf raises Wednesday Pull -> Rows,weighted pull ups, shrugs, wrist curl Thursday Push -> Incline bench, dips, skull crushers Friday Legs -> Back squat, Roman deadlifts, calf raises Saturday Pull -> Rows, weighted chins, shrugs,wrist curl Sunday -> Catch them zzzzzzsssssss And every workout end with the following "core" superset Ankle weighted leg raises and knee tucks Weighted back extensions I do those before lunch and then in the evening I tried to walk at least 40 minutes to get in at least 10 to 12000 steps
Thank you so much for this! I've been doing bro split for the last 3 months (first split ever, I'm a newbie) and I felt like dedicading one day to my arms felt really unproductive because my biceps and triceps got really tired after 3 sets.
I always agree with you so much that I had to comment when I finally found something I mildly disagree with. I personally think pressing is a fantastic compound movement that helps a huge swath of your body whereas a horizontal bench press is comparatively way overrated. Not to mention it is a more useful position to be strong in for every day life.
@@SharuyanAllegiance Most people are concentrating on the strength aspect with grippers, but well developed forearms are one of the things that separates the truly strong from the just-for-looks crowd. John Wood's website Functional Hand Strength plus IronMind Enterprises (the place that sells the CoC grippers) are your best resources there.
I run mine as Push, Legs, Pull, Off, Push, Legs, Pull to save my shoulders and elbows and because my old, Army ass needs a little more time to recover than it used to. Off days are used for stretching and abs.
I do a pull, push, legs together Mon/Wed/Fri. Three days a week. All three trained 3x a week. Leg day every day. I’ve done that for years. You need that rest. At 49 years old and no PEDs, I am still moving some serious weight. Tues/Thurs are active recovery days. I train calves first every session. Very important in a big squat. I hardly train biceps and when I do it’s hammer curls. Cheers.
For the longest time I've been treating Horizontal Pushes as the main movement in regards to Push days. Recently I switched it up and started prioritizing a variation of the OHP, and since I am in my 6th year of training nothing really significant occurred. But I enjoy the change
For me personally (big upper body focus) I really like push-pull. I simply do one hip-hinge on the pull-day and one quad-focused exercise on the push day. If I play around with the volume I can do 4-6x/week depending on my other schedule, so it's super flexible. But if you want to train your legs more it's not really an option
Was waiting for this. Been doing Pull, push, legs (in that order) for a little while. Also you mentioned they who must not be named (cal*es). Now Baba Yaga is coming for you
Here we go! Listening...... I lift 4x week as I cannot handle 6x/wk. Running on the days I don't lift. So, generally I incorporate legs into the push/pull days. So the legs get overlook a bit but it is WAY more than I have done in the past.
@@GVS clearly you need more gimmicky, novelty exercises. That's what gets the views. People don't want to hear "focus on the core compound exercises", "be consistent" & "progressively overload". Give me the magic pill or exercise variation and ima tuning in 😆😆
I do PPL and have two versions of leg day. One where I start with deadlifts and then do light volume squats. The other where I start with squats and then do RDLs. I also train with a 4 day cycle where I do 3 days on, 1 day off. So I have an 8 day training "week." Works for me and I get more off days for walking/hiking/etc.
I only train 5 days per week so I do Push Pull Legs Rest Push Pull Rest then I start the next week with the workout that got only one day in the previous week ..in this case legs, etc..
That's a pretty good way to go about it. Your training doesn't have to follow a strict weekly template unlike many people might think. This way of thinking gives you a lot of freedom, especially if you've missed a training day. Just move your workout and the following workouts accordingly, your body won't know which day you're training your chest or back.
That's a really smart idea. Never thought of that. Only problem I see is with limitations now with gyms, equipment, and people liking schedules, that could cause some issues. What I like to do instead is: Push, Pull, Legs, Rest, Upper, Lower, Rest. This is much better for me and I manage my exercises well so the Upper day actually feels like I worked all the muscles optimally
@@EvsPersonal Ive tried this but it never felt recovered enough for my Upper and Lower days..Eventhough i managed the volume on push pull legs correctly..Everyone is different but it is a good way to split things up for sure
Started this split last last week. The recovery is very good with this one. I actually squeeze an exercise than what i planned most days . I do legs,push, pull. This way i don't skip legs just because its a Saturday. I took cbums split and changed the exercises to whats available at my gym and what i can do.
I really do need to swap my push and pull days, guess I’ll finally do that now 😆. Also it’s funny how similar my workout structure is to your templates here with a few differences (2 press/1 push on push day #2, 2 pulls and 2 rows every pull day for ex). May make tweaks over the coming months once I reach my weight goal.
I'm doing a hybrid split myself; full body/upper/full body/arms... Larger upper body parts 3× a week frequency; legs 2× a week frequency; arms 4× a week frequency (including the indirect work on full body & upper days).
Pull, Push, Legs, Off, Pull, Legs, Off is my routine as I like to do max effort in my sets and find that 6 days a week wears my joints out and causes insomnia. But I mix in some push isolation excercises at the end of the pull sessions to make up for the lack of the 3rd push day. Works for me, I dunno if it's opitmal though
If you're gonna squat after deadlifts, the front squat is a good option. The quads get pretty well potentiated with the deadlift, and the front squat gives them a good platform to perform and dominate the lift.
I found your channel from the Greg drama. I might have attacked you in the comments. Come to find I may actually buy your training book man. My bad for getting caught up in all the drama. Subscribed. Amazing video
Also on the flexibility part, I do think that’s not an issue at all so long as you’re not rigid on what day you rest. So for example I don’t do more than 5 days in a row regardless of how the split falls, try to do 3 minimum but usually 4-5 and if I miss a workout no biggie I can just pick it up where I left off the next day as I’m hitting each muscle every 7-8 days still for the most part.
I do the exact same thing. I run Legs Push Pull until I feel too banged up and just take my rest day on the fly wherever it falls. I think it actually works better that way.
Even though, I loved PPL and always used to do pull on the first day, I'm happy with the back and chest, delts and arms and legs on the third day split. Been good for a change.
Dude! A few months into doing a push-pull leg split It also dawned on me why the fuck don't I do it pull push legs? This way my back can rest before I do legs and engage it with squats and deadlifts. Seems like an obvious thing but you're the first person I've ever heard who's also came to that conclusion. Keep up the great work.
I also do pull/push/legs but I've found deadlifts on pull day is where it's at. Some weeks I'll only deadlift once a week for cns and a lot of weeks I miss second leg day due to work etc but imo as long as I'm hitting the push day twice I'm happy. I tend to go scorched earth volume the first rotation and then mind muscle connection/mini de-load and things like pause reps etc where you back off intensity but enable recovery for second half of week. As long as I listen to my body this has been sustainable for years and when life gets in the way, as long as you've gone all out the first 3 day rotation, you can sleep as night still....very nice balance and flexibility this way with a super busy lifestyle. PPL can also be a 3 day variation, in which case I'd argue more-so to put deadlifts on pull day. I don't really get a sore back nearing maxing out most weeks...top sets of 2-4 reps but doesn't seem to affect my squat at all. I think it's a bit much to expect squat, deadlift AND rdls for example....all in one......idk I think deadlifts prime you well to fly through the rest of pull. Has been working for me for years now. Can't see myself needing a different split any time soon and plateaus never last long either.
Although I see the point in doing Pull-Push-Legs, for me the start of the second rotation with Pull again tends to be more affected by the previous Legs workout. This is less of an issue when Legs is followed by Push. Just my two cents. Great video as always!
For anyone reading this, if you train with any level of effort and like going to failure don’t try going for any 6 day split you’ll burn yourself to the ground within weeks, it’s not a mentality or time thing I have my own home gym and I wish I could train 7 days a week but after playing around with 6 days splits back and forth for a year the only thing that allows me to be at my best all the time is a 5 day split, personally I run the ppl mixed with upper lower that Jeff showed
Back when the gyms were open I was running 4x/week upper lower with pretty much exactly the same set up you use on PPL. Giant sets can really save you some time, but you’ll also wanna die every time you lift.
I do legs push and pull.. by this way i don't miss out the legs by starting with it and have one day gap between legs and pull (pendlay rows workout hamstrings a bit too and i want to have then rested a day atleast)
I've run full body since I started and I just wouldn't be able to get over going to the gym 6x a week plus having to do a lot more volume on a specific set of muscle 6 sets a work out vs 3 sets so my quality of sets goes down towards the end my 3rd set of legs on any day is better then my 5th or 6th set would be on a ppl, another benefit is it's a lot easier to fill volume if your hitting most if not all of your major muscle groups in a day.
Push Pull Legs is my current split and I’ve been lifting for about 3 months (I did calisthenics for like 9 months before that though), so I’m still a beginner. I have to say, I hate rest days so much. Mondays are my rest day, and I just feel like I’m doing nothing. I love exercising, so that’s probably why Push Pull Legs works for me.
Great video as always. I appreciate all the rowing variations you offwr for the 2nd pull day where you have to be more mindful of lower back fatigue. However, I didn't see inverted rows on your list. Fantastic fatigue to stimulus ratio and you avoid hip hinge. Just curious to know why you left that one out. They can be done in a smith machine although I tend to favor ring rows for the most part. Keep it up, Geoff
I set it up legs push pull. And put deadlifts on my second pull day. But my deadlifts are plateaued. I'm having trouble finding the right spot for them. I've had to take hamstring work completely out of my second leg day because they have such a hard time recovering and are still sore when I go into deadlifts
I wanted to join Karate (striking) and wrestling (grappling) because I was bullied in childhood. But I didn't proceed as I won't enjoy it as much as bodybuilding. As you say you should enjoy your training 😉
Personally, my favorite split is PPL, second will be a 5 days Upper/Lower hybrid routine... ULUL+ arms, shoulders, etc... Maybe an extra full body day, so I have 2 days of frequency for most muscles, and 3 days for an emphasized group, as you said in the video 3 days for all muscles is unnecessary.
I don`t know about others, but I can`t do chest and shoulders on the same day. I can barely lift my arms after benching, which forces me to do my shoulder work on leg days.
Since I unfortunately have limited weight, I tend to do unilateral exercises for the legs first, and compounds later on, so I don't have to do 50 rep sets 😂
I always used to do deadlifts and then rows, but once I started deadlifting some serious weight it took far too much out of me to do deadlifts and rows in the same workout. Once I split them up I could get more volume, and better target the back
Combine legs and pull for one workout every week or two and use deadlift as your main lift that day. 4-6 sets to start the workout i like to do half conventional and half snatch grip. Add a couple more back and leg exercises each and finish with rear Delts and biceps. This approach eliminates the problem of where to deadlift in this split, but it’s a hard workout. (Push,Legs,Pull,Off,Push,Legs/Pull,Off) Snatch Grip Deadlift 3x4-6 Conventional Deadlift 3x4-6 Machine Row 2x10-12 Wide Grip Pulldown 2x10-12 Leg Extention 2x12-15 Leg Curl 2x12-15 Rear Delts x4 Biceps x6
Hey, GVS! Great video! Did you ever make that video on the value (or lack there of) vertical pressing? That seems like it would make a very interesting and controversial video!
@@GVS an antagonist split, in particular popularised by Arnold schwarzenegger. A 3 day split with antagonist muscles basically. Chest/back, shoulder/arms, legs, repeat.
@@GVS that would be great! It's not so popular anymore but from what I read and heard, it was the favorite 3day split of many guys in the 70s and 80s untill push, pull, legs took over.
Is too much rotation ineffective? For example, I was thinking of a #1 pull more row focused (one arm db row, chest supported row, lat pulldown) and a #2 more pull focused (pull ups, machine row, pullover) you get the idea, the same goes for push and leg days, which I will be doing each exercise once a week.
How about an upper lower split with a decent amount of supersetting during the upper days (+ leave some light upper back or delt isolation for the leg day) 4 days in the week? The 3 rest days can be spent on active recovery, some endurance work (swimming, maybe some rock climbing for da grippz). Does the ppl 6 days a week have any other advantages that aforementioned split doesn't?
Grab a copy of my book, has detailed descriptions and pictures of this movement and HUNDREDS of others, as well as teaching you to write your own training plan and much more! Check it out here:
www.verityfit.com/product-page/sweat
I want to grab a copy to help out, since the video was so informative. However, there is no paypal on the website and it also asks for your address. Would you consider adding a paypal option? or maybe a different website to sell it on?
@@Zakksback17 The address stuff is pretty standard, wix payments handles everything, I never see any CC numbers or anything. But that's understandable and if you want, you can email me and I can tell you my personal paypal, the reason I can't accept paypal on the site is that it requires a biz paypal account which I don't have (and is a huge hassle to get).
My email is in the description.
The video that we don’t deserve but the video that we needed!!! Dude your content is seriously amazing. I have been training for 10yrs and I bought your book and I 100% benefit from you insanely CHEAP and awesome book. Thank you!!
@Conner Izaiah dick
Sitting with my feet up in my comfy chair with my bag of protein popcorn 🍿 to watch this. Interested to hear your full take on this subject.
Probably the best video I've seen describing PPL and so simple too. Cheers mate.
PUSH DAY
10:00 Bench press
10:48 OHP
PULL DAY
7:39 Bent Over Row
8:30 Bicep curl
LEG DAY
12:02 Squat
12:56 Deadlift
4:58 Jeff meets Geoff
5:43 Geoff meets Snoop
I like the idea of pull push legs, makes sense. I normally do it the traditional way but will try this. The one draw back I have with p/p/l is less arm and delt work so what I do is keep a couple 20 25 and 30 pound dumbbells at home and just crank out do curls and side laterals every night ... nothing too extreme, just enough to get a pump and direct muscle work cause they tend to rebound quickly and they are the show muscle which helps in the short sleeves
It took me 2-3 years of doing push/pull/legs (and fucking it up a lot of the time) to find all of this out. The fact that you managed to put all that in a 10min video is gonna be life changing for guys who are thinking about doing that split but don’t want to waste years figuring out the inns and outs of it. It’s also great to hear someone basically confirm all the stuff you experienced yourself, definitely gives me some confidence knowing that someone probably went through the exact same thing and came to the same conclusions.
This is an absolutely amazing video!! Very well explained😁😁. Love your book too. Really helped me create my own training program. It might not be optimal, but I'm still learning and trying out new stuff. Hopefully will be able to optimize it soon.
Check out natural hypertrophy
@@davida5053 I do follow him. His channel is a great resource. I found him from Geoffrey's channel😆😆
@@venky98j Based and NH pilled
This is my current and favorite split!!!
Monday Push -> Bench, Overhead press, dips, curls (tiny outlier to get it in :p )
Tuesday Legs -> Deadlift, front squat, calf raises
Wednesday Pull -> Rows,weighted pull ups, shrugs, wrist curl
Thursday Push -> Incline bench, dips, skull crushers
Friday Legs -> Back squat, Roman deadlifts, calf raises
Saturday Pull -> Rows, weighted chins, shrugs,wrist curl
Sunday -> Catch them zzzzzzsssssss
And every workout end with the following "core" superset
Ankle weighted leg raises and knee tucks
Weighted back extensions
I do those before lunch and then in the evening I tried to walk at least 40 minutes to get in at least 10 to 12000 steps
Great program. I have yet to try the legs part of this program, but I'll get around to it next year.
Maybe.
Thank you so much for this! I've been doing bro split for the last 3 months (first split ever, I'm a newbie) and I felt like dedicading one day to my arms felt really unproductive because my biceps and triceps got really tired after 3 sets.
I always agree with you so much that I had to comment when I finally found something I mildly disagree with. I personally think pressing is a fantastic compound movement that helps a huge swath of your body whereas a horizontal bench press is comparatively way overrated.
Not to mention it is a more useful position to be strong in for every day life.
Yea that's fair. It's mostly from a hypertrophy standpoint. In other ways, it's more functional (and looks cooler).
Love the subtle humor in your videos
Pls try to do a review on the kneesovertoesguy❤️...lov the vids
Definitely, I get asked a lot, he's been absolutely blowing up.
@@GVS What's your opinion on captain crush hand grippers do you think it's beneficial for muscle definition and strength?
@@SharuyanAllegiance No personal experience but yes I think they can help.
@@SharuyanAllegiance Most people are concentrating on the strength aspect with grippers, but well developed forearms are one of the things that separates the truly strong from the just-for-looks crowd. John Wood's website Functional Hand Strength plus IronMind Enterprises (the place that sells the CoC grippers) are your best resources there.
I run mine as Push, Legs, Pull, Off, Push, Legs, Pull to save my shoulders and elbows and because my old, Army ass needs a little more time to recover than it used to. Off days are used for stretching and abs.
I do a pull, push, legs together Mon/Wed/Fri. Three days a week. All three trained 3x a week. Leg day every day. I’ve done that for years. You need that rest. At 49 years old and no PEDs, I am still moving some serious weight. Tues/Thurs are active recovery days. I train calves first every session. Very important in a big squat. I hardly train biceps and when I do it’s hammer curls. Cheers.
That is what we call full body
Yep, I do full body 3x a week. I like going hard during workouts knowing I have the next day off. I use my off days for mobility, cardio, etc.
For the longest time I've been treating Horizontal Pushes as the main movement in regards to Push days.
Recently I switched it up and started prioritizing a variation of the OHP, and since I am in my 6th year of training nothing really significant occurred. But I enjoy the change
For me personally (big upper body focus) I really like push-pull. I simply do one hip-hinge on the pull-day and one quad-focused exercise on the push day. If I play around with the volume I can do 4-6x/week depending on my other schedule, so it's super flexible. But if you want to train your legs more it's not really an option
Was waiting for this. Been doing Pull, push, legs (in that order) for a little while. Also you mentioned they who must not be named (cal*es). Now Baba Yaga is coming for you
16:31 put the deadlift on the monday pull day. Lower back will have a days rest before legs on wednesday.
That can work, in place of the rows. As long as volume and intensity are managed well.
bit late to the party, but this is what i do
It amazes me just how much good information that people dont pay attention to. Information Gold people!!!!
Thanx for remembering me to buy your book - just bought it now 😁
Appreciate the support, enjoy it!
Here we go! Listening...... I lift 4x week as I cannot handle 6x/wk. Running on the days I don't lift. So, generally I incorporate legs into the push/pull days. So the legs get overlook a bit but it is WAY more than I have done in the past.
Why does this genius not have a million subscribers!?
Beats me. Mostly probably due to the fact that GOOD content and POPULAR content are two totally different things.
@@GVS clearly you need more gimmicky, novelty exercises. That's what gets the views. People don't want to hear "focus on the core compound exercises", "be consistent" & "progressively overload". Give me the magic pill or exercise variation and ima tuning in 😆😆
Now all I do is this set up thanks to this video, best set up ever! Never going back to bro splits!
I do PPL and have two versions of leg day. One where I start with deadlifts and then do light volume squats. The other where I start with squats and then do RDLs. I also train with a 4 day cycle where I do 3 days on, 1 day off. So I have an 8 day training "week." Works for me and I get more off days for walking/hiking/etc.
I only train 5 days per week so I do Push Pull Legs Rest Push Pull Rest then I start the next week with the workout that got only one day in the previous week ..in this case legs, etc..
That's a pretty good way to go about it. Your training doesn't have to follow a strict weekly template unlike many people might think. This way of thinking gives you a lot of freedom, especially if you've missed a training day. Just move your workout and the following workouts accordingly, your body won't know which day you're training your chest or back.
That's a really smart idea. Never thought of that. Only problem I see is with limitations now with gyms, equipment, and people liking schedules, that could cause some issues. What I like to do instead is: Push, Pull, Legs, Rest, Upper, Lower, Rest. This is much better for me and I manage my exercises well so the Upper day actually feels like I worked all the muscles optimally
@@EvsPersonal Ive tried this but it never felt recovered enough for my Upper and Lower days..Eventhough i managed the volume on push pull legs correctly..Everyone is different but it is a good way to split things up for sure
Started this split last last week. The recovery is very good with this one. I actually squeeze an exercise than what i planned most days . I do legs,push, pull. This way i don't skip legs just because its a Saturday. I took cbums split and changed the exercises to whats available at my gym and what i can do.
I really do need to swap my push and pull days, guess I’ll finally do that now 😆. Also it’s funny how similar my workout structure is to your templates here with a few differences (2 press/1 push on push day #2, 2 pulls and 2 rows every pull day for ex). May make tweaks over the coming months once I reach my weight goal.
I'm doing a hybrid split myself; full body/upper/full body/arms... Larger upper body parts 3× a week frequency; legs 2× a week frequency; arms 4× a week frequency (including the indirect work on full body & upper days).
G-Shred! 😂
Pull, Push, Legs, Off, Pull, Legs, Off is my routine as I like to do max effort in my sets and find that 6 days a week wears my joints out and causes insomnia. But I mix in some push isolation excercises at the end of the pull sessions to make up for the lack of the 3rd push day. Works for me, I dunno if it's opitmal though
If you're gonna squat after deadlifts, the front squat is a good option. The quads get pretty well potentiated with the deadlift, and the front squat gives them a good platform to perform and dominate the lift.
Thank you for making this. I started this split a month ago and this answers any questions I had
Completely phenomenal video! Appreciate it so much. 🙌
I found your channel from the Greg drama. I might have attacked you in the comments. Come to find I may actually buy your training book man. My bad for getting caught up in all the drama. Subscribed. Amazing video
Ha nice. No worries, enjoy the book and welcome to the channel!
Also on the flexibility part, I do think that’s not an issue at all so long as you’re not rigid on what day you rest. So for example I don’t do more than 5 days in a row regardless of how the split falls, try to do 3 minimum but usually 4-5 and if I miss a workout no biggie I can just pick it up where I left off the next day as I’m hitting each muscle every 7-8 days still for the most part.
I do the exact same thing. I run Legs Push Pull until I feel too banged up and just take my rest day on the fly wherever it falls. I think it actually works better that way.
Even though, I loved PPL and always used to do pull on the first day, I'm happy with the back and chest, delts and arms and legs on the third day split. Been good for a change.
I do dumbbell arms sometimes at night after leg day in the morning to supplement ppl especially if I’m resting the next day
I have been doing a PPL routine that I made myself, I'm gonna see how well I been doing it
Dude! A few months into doing a push-pull leg split It also dawned on me why the fuck don't I do it pull push legs? This way my back can rest before I do legs and engage it with squats and deadlifts. Seems like an obvious thing but you're the first person I've ever heard who's also came to that conclusion. Keep up the great work.
Yes it's kinda mind blowing to me how "push pull legs" became the norm.
Amazing video as always
I also do pull/push/legs but I've found deadlifts on pull day is where it's at. Some weeks I'll only deadlift once a week for cns and a lot of weeks I miss second leg day due to work etc but imo as long as I'm hitting the push day twice I'm happy.
I tend to go scorched earth volume the first rotation and then mind muscle connection/mini de-load and things like pause reps etc where you back off intensity but enable recovery for second half of week.
As long as I listen to my body this has been sustainable for years and when life gets in the way, as long as you've gone all out the first 3 day rotation, you can sleep as night still....very nice balance and flexibility this way with a super busy lifestyle.
PPL can also be a 3 day variation, in which case I'd argue more-so to put deadlifts on pull day.
I don't really get a sore back nearing maxing out most weeks...top sets of 2-4 reps but doesn't seem to affect my squat at all.
I think it's a bit much to expect squat, deadlift AND rdls for example....all in one......idk I think deadlifts prime you well to fly through the rest of pull.
Has been working for me for years now. Can't see myself needing a different split any time soon and plateaus never last long either.
Push pull legs was my favorite way of training. In fact I was in my best shape doing it... might go back to it
Just copped the book, looking forward to reading it!
Cool, enjoy!
thank you for giving us this knowledge 🙏
Only 19.5k subs? Criminal.....subbed.
Welcome :)
This is incredible information. I just wish I had 6 days. 3 is all I got.
Check my vid on full body training.
Although I see the point in doing Pull-Push-Legs, for me the start of the second rotation with Pull again tends to be more affected by the previous Legs workout. This is less of an issue when Legs is followed by Push. Just my two cents. Great video as always!
Yes, there's a give and take, there. The second pull is often best using vertical pulls and chest supported row types.
Good vid. When I did PPL I liked it so much I did it 8 days a week. Pull Push Legs Rest Pull Push Legs Rest. Rest is goood after legs.
For anyone reading this, if you train with any level of effort and like going to failure don’t try going for any 6 day split you’ll burn yourself to the ground within weeks, it’s not a mentality or time thing I have my own home gym and I wish I could train 7 days a week but after playing around with 6 days splits back and forth for a year the only thing that allows me to be at my best all the time is a 5 day split, personally I run the ppl mixed with upper lower that Jeff showed
I prefer to do legs on Mondays to establish dominance ☠️☠️
I personally have liked a push and pull/legs setup do to the over lap between legs and back
so much amazing info in just one video, sheesh!!
Damn geoff seems to know how to read minds because this is exactly what I was looking for
Back when the gyms were open I was running 4x/week upper lower with pretty much exactly the same set up you use on PPL. Giant sets can really save you some time, but you’ll also wanna die every time you lift.
Haha true
Please do gentleman split next
Wow you setup ppl pretty similar to how I do. I'm pull(pendlay rows) push(ohp) legs(squat) pull(pullups) push(bench) legs(deadlift).
Nice video , currently doing a modified PPL split 💪
Learning a lot!
I do legs push and pull.. by this way i don't miss out the legs by starting with it and have one day gap between legs and pull (pendlay rows workout hamstrings a bit too and i want to have then rested a day atleast)
I've run full body since I started and I just wouldn't be able to get over going to the gym 6x a week plus having to do a lot more volume on a specific set of muscle 6 sets a work out vs 3 sets so my quality of sets goes down towards the end my 3rd set of legs on any day is better then my 5th or 6th set would be on a ppl, another benefit is it's a lot easier to fill volume if your hitting most if not all of your major muscle groups in a day.
Push Pull Legs is my current split and I’ve been lifting for about 3 months (I did calisthenics for like 9 months before that though), so I’m still a beginner. I have to say, I hate rest days so much. Mondays are my rest day, and I just feel like I’m doing nothing. I love exercising, so that’s probably why Push Pull Legs works for me.
I always hated barbell rows because I never feel Im doing them good enough even with little weight
Thanks for the recommendations
Great video as always. I appreciate all the rowing variations you offwr for the 2nd pull day where you have to be more mindful of lower back fatigue. However, I didn't see inverted rows on your list. Fantastic fatigue to stimulus ratio and you avoid hip hinge. Just curious to know why you left that one out. They can be done in a smith machine although I tend to favor ring rows for the most part. Keep it up, Geoff
Included them as "bar rows" in my book.
@@GVS Excellent. I bought it just a few weeks ago, btw. I just haven't come around to read it yet. 💪🦵
Thank you
Thanks dude.
Very detailed.
Good idea to do the push day on Thuesday as Monday is "International Chest day".
I set it up legs push pull. And put deadlifts on my second pull day. But my deadlifts are plateaued. I'm having trouble finding the right spot for them. I've had to take hamstring work completely out of my second leg day because they have such a hard time recovering and are still sore when I go into deadlifts
I wanted to join Karate (striking) and wrestling (grappling) because I was bullied in childhood. But I didn't proceed as I won't enjoy it as much as bodybuilding. As you say you should enjoy your training 😉
Personally, my favorite split is PPL, second will be a 5 days Upper/Lower hybrid routine... ULUL+ arms, shoulders, etc... Maybe an extra full body day, so I have 2 days of frequency for most muscles, and 3 days for an emphasized group, as you said in the video 3 days for all muscles is unnecessary.
I don`t know about others, but I can`t do chest and shoulders on the same day. I can barely lift my arms after benching, which forces me to do my shoulder work on leg days.
Alexander Bromley and Mike Israetel mentions in this video wow. Fitness multiverse
Heeehaaw, do it Geoff. Thank you for the video
Solid tutorial Coach!!
Nice video!
Since I unfortunately have limited weight, I tend to do unilateral exercises for the legs first, and compounds later on, so I don't have to do 50 rep sets 😂
I always used to do deadlifts and then rows, but once I started deadlifting some serious weight it took far too much out of me to do deadlifts and rows in the same workout. Once I split them up I could get more volume, and better target the back
My current split is Monday Lower Tuesday Upper Wednesday “Bro” Day Thursday Lower Friday Upper. PPL was my first split though and I don’t miss it 😂
Combine legs and pull for one workout every week or two and use deadlift as your main lift that day. 4-6 sets to start the workout i like to do half conventional and half snatch grip. Add a couple more back and leg exercises each and finish with rear Delts and biceps. This approach eliminates the problem of where to deadlift in this split, but it’s a hard workout.
(Push,Legs,Pull,Off,Push,Legs/Pull,Off)
Snatch Grip Deadlift 3x4-6
Conventional Deadlift 3x4-6
Machine Row 2x10-12
Wide Grip Pulldown 2x10-12
Leg Extention 2x12-15
Leg Curl 2x12-15
Rear Delts x4
Biceps x6
There is no split like the bro split 💪🏻
Gentelman split..similar but better than Bro split..
"No split like the bro split," needs to be followed up with a complete rap verse. Thank you.
very good video
great video
I like the speculation on the birth of PPL 😆
5:39 killed me 😂😂
Me too lol. A few retakes due to laughter there.
Rowing BEFORE Pullups? 🤔💭
17:00 thinking about it now you are probably right considering the current state of ronnie's back that may have been a contributing factor it
Pressing may be the least necessary but I would say it’s the coolest haha
working out at school is the worst cause i swear everyone hits chest everyday 😂 i always have to weight to get a bench
I do PPL cause I do calisthenics, with some resistance bands stuff.
Hey, GVS! Great video! Did you ever make that video on the value (or lack there of) vertical pressing? That seems like it would make a very interesting and controversial video!
Haven't yet made it, no.
Wouldn't it make more sense to do pull/push/leg/rest repeat so that your first leg workout doesn't fall directly before your second pull day?
That could work as well, if you don't mind an "8 day week"
I kinda do a push pull leg split but more chest/shoulder/tris bis/back then lower. Like i do stuff like reverse flys on some chest days
Ultimate guide to the "Arnold split" would be great!
What's that?
@@GVS an antagonist split, in particular popularised by Arnold schwarzenegger.
A 3 day split with antagonist muscles basically.
Chest/back, shoulder/arms, legs, repeat.
@@FrankDrebinist Oh cool. Maybe can look into doing a video. I have a video on arnold planned so maybe can talk about it a bit there.
@@GVS that would be great! It's not so popular anymore but from what I read and heard, it was the favorite 3day split of many guys in the 70s and 80s untill push, pull, legs took over.
Guide on clean pulls please
I usually go push legs pull... for mostly the same reasons as you, but I want to do chest on monday lol
Is too much rotation ineffective? For example, I was thinking of a #1 pull more row focused (one arm db row, chest supported row, lat pulldown) and a #2 more pull focused (pull ups, machine row, pullover) you get the idea, the same goes for push and leg days, which I will be doing each exercise once a week.
How about an upper lower split with a decent amount of supersetting during the upper days (+ leave some light upper back or delt isolation for the leg day) 4 days in the week? The 3 rest days can be spent on active recovery, some endurance work (swimming, maybe some rock climbing for da grippz). Does the ppl 6 days a week have any other advantages that aforementioned split doesn't?
Yes, you can still focus on the specific areas more. Supersetting doesn't really get around that.
My goatness!
Have you made a video about systemic recovery or what is your opinion about it