How to Build Your Best Workout Week - 3 Day, 4 Day, 5. Day Split
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- Опубликовано: 11 июл 2024
- Three expert trainers share their most effective workout week, based on three days, four days and five days or training.
Trainers Ross Dickerson, Mike Thurston and Justin St Paul
Thumbnail: Trainer Toby Richards, photo by Bailey Image.
#gym #workout #fitness 
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So which plan would be good for me ?
Take a look at the options -
www.fitmedia.app
Hope is not bad to workout daily
@@ebipade_oweifieDepends how hard you workout and how often you do each body part. But I would recommend taking AT LEAST one day off a week.
@@FitMediaChannel so can i rest this 5day spilit on Sat and Sun and workout the other days from monday to friday?!
OK. Viva USA: GYM: Sport, Fitness, Cardio, GYM, Body Builder, Body Building, Trainer, Training HSA Video USA 2024.!!!!!!!!!!!!!!!!.............😊😊
3 Day Split Sets and Reps - Ross Dickerson (please like)
Day 1 - PUSH DAY - Chest, Shoulders, Tricep
Day 2 - REST
Day 3 - PULL DAY - Back & Biceps
Day 4 - REST
Day 5 - LEG DAY - Hamstrings, Glutes, Quads, Calves
Day 6 REST
Day 7 REST
PUSH DAY
SHOULDERS
- Military Press 4 X 6-8
- Lateral Raises 4 X 8
- Plate Raises 3 X 12
- Shrugs 5 X 10
CHEST
- Incline Dumbbell Press 4 X 8-10
- Machine Press 3 X 10-12
- Dumbbell Flys 4 X 8
CHEST/TRICEPS
- Dips 3 X 10-12
TRICEPS
- Overhead Extensions 4 X 8
- Tricep Kickbacks 3 X 10-12 (each arm)
PULL DAY
BACK
- Bodyweight Pull Up 4 X 6-8
- Bent Over Rows 4 X 6-8
- Close Grip Pull Down 3 X 12
- Straight Arm Pull Downs 3 X 12
BICEPS
- EZ Bar Curls 4 X 8
- Cable Curls (across body): 3 x 12 (each arm)
LEG DAY
Squats 4 X 8
Machine Press (Single Leg) 3 x 10 each leg
Leg Extensions 4 X 8-10
Machine Curls 3 X 12
Machine Calf Raises 5 X 10
Walking Lunges with Dumbbells 3 X 12 steps
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Thank you for this
Hey, you should consider putting all 3 workouts in the same comment thread, and then pin the comment so it will stay at the top.
You did too much work typing it up … only for ppl to not see it. Great video btw!
❤
Is this good for beginners like me??
4 Day Split Sets and Reps - Mike Thurston (please like)
DAY 1 - CHEST & SHOULDERS
DAY 2 - REST
DAY 3 - BACK
DAY 4 - REST
DAY 5 - ARMS & ABS
DAY 6 - LEGS
DAY 7 - REST
CHEST and SHOULDERS
CHEST
- Flat Bench Press 4 x 8-10
SHOULDERS SUPERSET
- Lateral Raises 4 x 10
- Plate Front Raise 4 x 10
CHEST SUPERSET
- Cable Press 4 x 10
- Cable Fly 4 x 10
SHOULDERS
- Alternating DB Press 4 x 10 each side
CHEST SUPERSET
- Close Grip DB Press 4 x 10 (failure on final set)
- Push Ups 4 x 10 (failure on final set)
SHOULDERS
- Cable Raise 4 x 15 (dropset final set)
BACK
Bodyweight Pull Up 3/4 sets
Barbell Row on Incline Bench 4 x 8
Superset
- T Bar Row 4 x 10
- Lying DB Pullback 4 x 10
Alternating Cable Pull 4 x 10 each side
Rack Pull with Shrug 4 x 10
Seated Cable Row 4 x 10
ARMS & ABS
BICEPS SUPERSET
- Bodyweight Pull Up 3 x 10
- Seated Dumbbell Curl 3 x 10
TRICEPS SUPERSET
- EZ Bar Extensions 3 x 10
- Close Grip Press 3 x 10
BICEPS SUPERSET
- EZ Bar Reverse Curl 3 x 10
- Spider Curls 3 x 10
TRICEPS SUPERSET
- Dips 3 x 10
- Rope Extensions 3 x 10
ABS
Hanging Crunches - 4 x 10
V Sit Crunches - 4 x 10
CORE
HIIT Battle Ropes 10 mins, 45 sec working, 15 sec rest
LEGS
Front Squats 3 x 10
Bulgarian Split Squat 3 x 12 each leg
Lying Leg Curl 3 x 10
SUPERSET
- Stiff Leg Deadlift 3 x 10
- Step Ups 3 x 10
Dumbbell Squats 4 x 10 (to failure on final set)
Walking Lunges 3 x 12 steps
Calf Raises 30 reps (with hold every 10 reps)
Legs only once?
I just cant hit each body part once a week
Why can’t I find this work out in the app?!
Better to put in the description of the video
5 Day Split Sets and Reps - Justin St Paul (please like)
Day 1 - BACK & BICEPS
Day 2 - LEGS
Day 3 - SHOULDERS
Day 4 - REST
Day 5 - LEGS
Day 6 - CHEST & TRICEPS
Day 7 - REST
BACK
- Weighted Pull Ups 4 x 6
Superset
- Bent Over Row 3 x 8
- Incline Bench DB Row 3 x 10
- Wide Grip Pull Downs 4 sets x 20, 16, 12, 8 dropping weight
- Rope Pull Overs 3 x 10
- Seated Row 3 x 10-12
Superset
- Rack Pull 4 x 8
- Trap Raise 4 x 8
BICEPS
- Concentration Curl 4 x 10
- Zottman Curl 4 x 10
LEGS 1
Squats 4 x 6-8
Leg Press 4 x 20
Superset
- Leg Extensions 4 x 8-10
- Lying Leg Curl 4 x 8-10
Superset
- Good Mornings 3 x 8-10
- Reverse Lunges 3 x 8-10
Superset
- Stiff Leg Deadlift 4 x 8-10
- Glute Hamstring Raise 4 x 8-10
Front Squat 3 x 16
SHOULDERS
Dumbbell Press 4 sets - adding weight, 20, 18, 12, 8 reps
Lateral Raises
- partial reps heavy 4 x 8
- full reps lower weight 4 x 8
Superset
- Incline Front Raise 3 x 8
- Face Down Front Raise 3 x 8
Superest
- Face Pulls 3 x 6
- Lying Rear Delt Fly 3 x 12
Single Arm Cable Raise 3 x 8
ADDED LEG DAY
Front Squats (elevated heels) 5 x 8
Leg Press (feet high & wide) 4 x 8
Superset
- Hack Squats 4 x 10
- Sissy Squats 4 x 10
Superset
- Leg Extensions 4 x 10
- Trap Bar Deadlift 4 x 20
Superset
- Lying Leg Curl 4 x 8
- Bulgarian Split Squat 4 x 8
CHEST + TRICEPS
Incline Dumbbell Press 4 x 10-12
Superset
- Cable Flys 3 x 16
- Tricep Push Downs 3 x 16
Superset
- Dumbbell Pull Overs 3 x 10
- Lying DB Extensions 3 x 10
Dips 3 x 10
Superset
- Pec Dec Fly 3 x 16
- Rope Extensions 3 x 10
Machine Press 3 x 10-12
I do a 5 but it goes
D1 chest
D2 Back
D3 rest
D4 Legs
D5 shoulders
D6 Arms
D7 REST
I have to rest the day before legs I find this helps me a lot
❤
@@richt5986 its definitely better than having 2 days of legs..
Hi Coach is this okay for me as my workout plan? i'm 44 y/o now 78kg and muscular body but i want to gained more muscle..is this workout plan works for me? thank you.
You guys are awesome for taking time to create this workout
This channel THE BEST MOTIVATION 🔥💪🏼
I am 67 years old . Will try to follow your regiment. Alternate every other week with a two or three days rest.
Thank You for your detailed exercise routine.
This channel is a god send!
Very nice experience watching your vlog. Really loved it. Keep making more, 👍
Great work. Thank you👍
THANKS!!
Excellent video!
All are great and switching up each routine every few months or so will do your body great!
I never leave a comment, but this video is just extremely helpful!!!
Thank you very much!
Very interesting information but little longer video, thank you.
The volume per session is insane with the superset
I have been working my whole life, but doing home workouts so i joined gym ayear ago. i was always not so sure what to do in the gym and this is like the ultimate guide for me
Very very good channel for bodybuilding 👍🏻👍🏻👍🏻👍🏻👍🏻
Thnks amazing man
Thanks you 🙏
Pretty Dope examples
Thanks fit media channel 🎉
You’re welcome!
very cool workout.
My man Dustin Poirier dropping an effective workout plan. Thanks Bro.
😂😂😂😂😂😂😂😂😂
Thank you guys! ❤
Our pleasure!
So far, best workout split video I've found on youtube
Thanks for your support!
I do:
back + chest, Shoulders, Legs, rest,Biceps + Triceps, Cardio, rest.
This video is 💰
Wonderful 🎉❤
I really love your content..!👍🏻😊
Thanks for your support!
Great information on ALL types of routines!! I am old school and do the 5 day split. But, the other Splits seem super effective
It's also great to switch it up every six months or so. I've been doing the 5 day split for almost a year, gonna try the 4 day.
gooooood 👍
Nice 😁
This channel gives best tips🎉
Thanks for your support!
Informative video, thanks. Due to my busy week schedule, I think 3 days workout is optimum for me.
How is it going?
Wow..❤....wonderfull and creatavity
Thanks for watching
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GREAT CONTENT and DETAIL INFORMATION.... pretty much similar to the one that my coach (professional bodybuilder) advises.....
Glad it was helpful!
💯
I'm a gym noobie and I'm wondering why the 3 day split does include abs. I'm following this routine and incorporated some abs workout in the leg day. Not sure if this is optimal. Great video!!!
Need to really prepare mentally for leg day lol
4 day sets have gone well for me!
Me too
Thank you about this vid. I want to ask if these workouts are suitable for an intermediate guy? I mean for a guy who spent 5 months in workout??
💪6DAY “BRO SPLIT”💪
@FitMediaChannel Hi! Where can i order Ross Dickerson blue shorts and gray t-shirt ?
They look really nice and i would love to buy them.
Workouts are your happy hours
I can do this 😊
Looks intense. I'm about to try the 5-day split. Clocking in at 165 at 6% body fat. I'm a hard gainer. I'll build quick the first 3 months then seem to plateau at 175. Just cannot seem to eat enough. I'm gonna try this for 8 weeks till the end of Jan and see if it helps
Just to let everyone know I gained 11 pounds in 8 eeeks using this program. Best progression ive ever had. I also upped my calories which made a huge difference. 4000 to 5000 cals a day aint easy.
Thanks for posting! Love this split
What would be good alternate for bodyweight pull up?
Suppose , if i am doing push day workout, so how many exercise should i have to perform? Chest, shoulder and triceps individualy. For a 6 days split plan
Like given splits. Though, many time it is impossible to do superset as most of the time gym is busy. And either have to weight for bench/specific dumbbells Or machines are apart. Like pec dec fly machine and rope extensions are in different corners ☹️
Dimpal Sharma
Fantastique
Your content is great, I have a question please for the 4 day or the 5 day split, Isn't better to do the back&biceps and chest&triceps exercices twice a week for better muscle growth?
Push, pull legs, repeat. Is it better? it depends on what motivates you and what you have time for during the week. I just switched back to a 6-day split to focus on legs more. I just grew tired of the PPL. The change has been more motivating. What you might consider, if you're hitting those areas 2x's is to look at 1 day vertical push or press, and 1 day horizontal push or press. My lats have responded accordingly.
i personally do ULUL. at this rate i hit each muscle group 2wice
Didnt expect such low frequency
Fullbody 2 - 3 times per week, 20 - 30 minutes each (if over 40, a dad, natural and interested in maintaining the achieved and combining strength with cardio).
I'm interested in Full Body workout exercises. Can you help me with a link of video or any activity I can follow? Thank you.
@@nguyenbaochuong2063 t
RUclips Jeremy ethier. He has good videos
what plan will u recomend for me? i work 12hr shift 3-4 per week
Not bad. I'm using a 4 day split with my Bro
Day 1: chest back and Biceps
Day 2: legs hamstring shoulders and triceps. The day after s restday then we start again
❤...
You have just simplified my equation
Torso limb split is a great alternative too
Chest/back/shoulder , legs arms, rest repeat ,
If I go with 3-day split, may I train push ,pull,legs and rest a cicle.Then I train twice a week.
what about 6 days a week(2 rounds of push pull leg) ? it's good plan?
My routine only gives me a solid hour to Wo. So I have to do 6 days a week. But some people have more time to do all of these💡
I use a 3 day split. My lower back gets over taxed when back n legs are worked to close together. I do legs 1st, it's the hardest, chest, then back. I get more rest on my lower back that way.
Tôi thấy những video của bạn hướng dẫn cách tập luyện có thể thực được, vì vậy tôi sẽ chờ video tiếp theo của bạn là gì, chúc anh bạn luôn có sức mạnh mẽ cùng với khán giả chinh phục thân hình thẩm Mỹ săn chắc và khỏe mạnh nhé
💪💪💪💪💪
💯👌🏻
On 3 day split is it okay to do 4x10 on all workouts ?
I put rear delt on my bCk day.
You guys can do the iron man from physical 100 split.
Mon:Chest/Triceps
Tues:back/biceps
Wed:Legs
Thurs:Off/or repeat.
This is good i will say be easy on how many exercirses if you starting off
You forgot shoulders
Where's your shoulder exercise? 😂
For me 4-days split is perfect, but I make only 2 days of rest. So i try to do the same day twice a week
Good day, please update the app as it states that the app is only available on older verions of Android. 13.UI version 5.1
for your 4 day split, what sets and reps would you recommend for some one that is not a beginner but not advance either
Sets and reps can be determined by a lot. Main is what your sleep is like? how much food did you eat?. What is the quality of the food? Are you taking a pre workout or not. Are you on gear or not ?
15 to 20 sets is a good place to start. Everybody is different. You may only react to 10 sets and fade after that. You need to find you
Guna do the 3 day split
I do 6 days week .
Legs and shoulders on first day.
Back biceps 2 nd day.
Chest triceps on 3rd .
And than repeat the same .
42 years old overweight but fairly strong.. gonna try
Monday-push
Tuesday-pull
Wednesday-legs
Thursday-push
Friday-pull
Sat/sun rest
Does that sound doable? Many thanks
Perfect.. moderate exercise or single muscle is better than split exercises.
@@TK.stanikzaiwhy?
Full body is more better for beginners until you reach a platue
How many set each?
Although the five-day split looks fine, it is very difficult to superset many of the exercises when a gym is busy. You're either hogging one machine, or trying to hang on to one spot while working in another area. Don't be that dude!
Yes sometimes there is space,omg when they are on the phone instead of working out😮
Yes....which is why I do early morning between 5am to 7am. Mid afternoon between 1pm to 3pm and / or nights between 8pm to 10pm
Preach sister…
😂😂
Or just buy your own gym and don’t tell anyone it’s exists. 😊
Even on my rest days should I still be eating more calories I'm scared ill get fat
3 day slit how many reps for each workour
Can I do the 3 day split consecutively then 2 days rest? Or is it not advisable?
As long as you’re doing different body parts over the three days, it’s on to do consecutive days. Just aim for 48hrs rest for each body part.
Excuse me but on the 3 day split, I must have missed something...I see monday, and wednesday but what about the 3rd day?
In 3 days split, you have to do 10 exercises. it is definitely almost impossible if you fully invest in each exercise.
I did that before. i was exhausting
Hello im beginer and i see this
The 10 exercise its still good to do all or i need to remove some??
So there ia no 6 days split?
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What does super set means 😅
Ppl best
No biceps exercises, bench press or dead lifts in the 3 day split?? I don't know I would modify it a little to incude these!
I have some question
😂
What about bro split tips and routine? Thanks very much.
How about the 6 day split
Can the training be done in an hour?
Lol
@@6YoungAngel9 I only ansked since I'm having difficulty since I verly have 1 hour a day to workout
Fullbody every other day works for me. Bro splits are for folks on PEDs.
I weigh 60 kilos and tall 170 centimeters. I want to get my muscle bulk.
I follow 6 day split
Push
Pull
Leg
Push
Pull
Leg
Rest
I prefer 6 days and rest it up Sundays 😊
I prefer the second guy to be my trainer. You know what I mean. 🤫
That Bulgarian Split Squat ain't no joke fam. Beginners, BEWARE. I just nearly killed myself (almost threw-up) after hitting 3 sets of the Front Squats then attempted the BSS and got wiped out after the first set lol. Finished all three and walked my arse home for 15mins. Couldn't even finish the rest but its 5am now...Will go back to xomplete around 10am.💪🏾
Ok I'm so glad you commented on this because. same!
But can you even build muscle when you only train one musclegroup per week?
Seria bueno que fuese de español
Why 5 day split has most workouts in a day?
Youll must all be enhanced only hitting 1 body part a week