Only issue is that you are hitting chest on Monday and Wednesday (for example), and having to wait 5 days to hit it again, while PPL has 3-4 days in-between all muscles groups.
A.) Upper (Chest and Triceps focus). B.) Lower (Quads and Calves focus). C ) Upper (Back and Biceps focus). D.) Lower (Hams and Glutes focus). It's a hybrid of the Push/Pull/Legs and Upper/Lower splits. Upper Push/Lower Push/Upper Pull/ Lower Pull BUT all muscles are worked on the Upper day and Lower day, just volume dialed way down and the exercise on the back burner is carefully picked as to what is lagging and or possibly less intense depending on how recovered. Lots of flexibility, especially with the possibility of antagonistic super sets.
I do the PPL split asynchronous, but I feel like doing it this way keeps me motivated and enjoying workouts. I go to the gym anywhere from 3-6 times a week depending on different things like whether muscles are healed, injury, or plainly whether I feel like driving to the gym that day. Strict programming may be better for gains, but it gets boring quick. There's also the matter of balancing gym time and life time.
@@MrKarolWlodarczykno one said async is bad for hypertrophy or strength gains, it's just inconsistent and doesn't fit the majority's schedule since life revolves around a 7 day week
Same, aaynchronous is fine for me. I like the PPL due to its variety. I always look forward to push day and this keeps me going. Full body was pretty boring and i just started adding more and more exercises so the session time was insane.
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Love watching these videos while doing cardio. Currently fullbody 3x & cardio 2-3x on off days. Beginner in a slight deficit recomping. Thank you for the great information.
Full body (Mon, Weds, Friday) works for me. Anything for than 3 days in the gym is too much of a commitment. Also if you know you can only do 2 sessions a week you can increase volume massively on full body and have 3 days rest before hitting it again. Best split for balancing gym and having a life.
I found that it works really well to tweak a bit the standard Upper Lower. On Upper i do big upper body muscles like chest and back and shoulders, while on Lower I do legs and some isolation for the upper body (arms or lateral/rear raises). In this way you can sneak in more volume for those smaller muscles without making the Upper day like 2h long.
Snatch & clean and jerk split. Scales to a 6 day a week training plan. So basically you can do emphasizing on over squats one day, then hang cleans, then split jerks, then deadlifts, then, front squats, ect. You get the idea. But you could also be a maschist and train total body everyday with that split.
I alternate 2 full body workouts. 1) squats, pull ups, curls, lat raise, ohp, abs 2) lunges, chins, dips, push ups, abs Mix in ancillary work when ever I feel like it. But usually it’s just the consolidated routine above. Alternated every 3-5 days.
As a single dad I can’t get in the gym on weekends at all so I structured a split that combos PPL/UpperLower Push-Pull-Legs-Upper-Lower. Monday through Friday respectively. I love it.
Full Body every other day, Best gains I ever made. Still using full body after 20 years of training. Just adjust the intensity and try to stimulate and not destroy the muscle and you will never overtrain ( I stay around 40 to 50% of 1RM on all exercises. Ive been training this way almost 20 years without needing any deloads or time off. I already get 3 to 4 days of rest per week. That's a lot of time to recover. And they are full days of recovery because you aren't training anything on the off days. Much deeper recovery. If your goal is strength you probably won't enjoy this routine as SNS fatigue -tendon pain will set in from the heavy weights. But If your only goal is hypertrophy I personally think its the best. Depends on your goals. All paths lead to the top of the mountain eventually with enough time.
I lift for maintenance, strength and overall high of having weight on, I'll never be able to afford competing, but my split is Torso/Legs/Arms at the beginning of the week I hit more power and heavyweight, and the second three days I focus more on the isolation movements and hypertrophy, it works for me, I put on serious size and gains when I afford to, but at the same time hitting every muscle twice a week and maintenance when I can't afford to eat like I need to
I do a 5 day split: Monday - Push Tuesday - Pull Wednesday - Leg Thursday - Upper Friday - Lower I run Monday/Wednesday/Friday, for steady state cardio and shadowbox Tuesday/Thursday. Weekends are just stretching and walking for 30 minutes. This has worked well for me or far :D
Very popular split, though I'd split the legs further apart, ie ULPPL since your legs usually benefit from the extra recovery time. Maybe PPLURLR. Obviously keep it up if its working for you but I think adjusting might be beneficial.
@@TheGreektrojan I like the idea of spreading out the leg days. I tend to be a bit exhausted after training legs on Wednesday and it affects my Lower day. Thanks for the tip!
The BEST GAINS on push pull legs ive ever had was like this … Monday :PUSH (chest, shoulders, triceps ) 8 sets chest , 9 sets shoulders , 6 sets tri Tues: PULL (back, biceps, traps , forearms ) 9 sets back , 6 sets biceps, 3 sets forearms , 2 sets traps. Weds : REST Thurs: LEGS (quads, hams , calves) 9 sets legs , 6 sets calves Friday : REST sat : repeat cycle . Give it a try I guarantee you will love it . The frequency , the volume , and only 4 -5 days a week( every 5th week it’s 5) so you actually have a life outside the gym
Also, I love how you, reference Jeff Nippard. I love his channel, and Bret Contreras too. They are are always referencing your work. Nice to see you guys supporting and collaborating with each other. I also like how body building has become very science and research driven, and it's not just bro science anymore, but people spending years carrying out scientific studies to tell us the most biomechanically advantageous way to lift and grow.
I research different splits a long time ago and picked one I liked best and I still like it. Split A: Chest, shoulders, triceps Split B: Back, legs, biceps, (and I also do forearms because they're my weak point). Edit: Right now I do full body because I'm coming back from a surgery. My body is still decently hit three times a week, and that's also pushing it a bit.
I've been doing a split of : Chest/Shoulders/Biceps, Back/Tricep/(Shoulder or Biceps), Legs, Chest/Shoulders/Biceps, Back/Tricep/(Shoulder or/& Biceps). and it feels good, idk if is a good split but for now is working making me go to the gym which is great.
My favorite split of all times was 3-1-3. Legs, chest and back, then arms and shoulders. 3 days on- 1 day off - 3 days on. Rotates your day off but you hit everything twice in a 7 day period.
What do you guys think about the Arnold split? I do push, pull, legs, chest/back, shoulders/arms, legs, and it works pretty well! So much variatiom it makes the workouts fun
Legs/Push/Pull/Push/Pull/Focus muscles I only do legs once a week. My legs take forever to heal. Can usually barely walk for 3 days and am sore all week. Rotate what muscle groups I start with on most days. Sometimes that means starting triceps and ending chest which means mostly isolation movements for chest or however that falls. I will rotate volume as well. Some muscles may get 10 per workout then I may scale back to 6 etc. Focus days is whatever is healed or whatever I want to focus on. Usually biceps, deltoids, calves
I personally like a minimalist take on full body 3x per week or upper and lower 2x per week each, with four days total. Doing PPL means lifting 6x per week.
I've been doing PPL for a few weeks and I am so tired all the time now. Moving over to UL split when I figure out what exercises I want to do each day. Just took another two "rest days" because I've been too exhausted to work out. It sucks.
I do push-legs-rest-pull-legs-then rest for two days. My legs are my weaker point so I’m trying to work on them more then upper body sinc that’s coming along better. Wish I could do more but that’s all I can manage right now.
I would always go by how often someone can go to the gym every week. A good split doesn‘t matter if the person won‘t go to the gym often enough. My personal splits, acording to how often per week i manage to hit the gym: 2 days - full body 3 days - full body, but each day gets an extra exercise for either push, pull, legs 4 days - upper, lower, rest, upper, lower rest, rest 5 days - upper, lower, upper (but only only one for chest, one for back; focus on arms and shoulders), lower, upper, rest, rest 6 days - pull, push, legs, pull, push, legs, rest 7 days (too much for me).
the optimal for me as a natty was to train twice a day i did compounds and big muscles in the morning b4 work and after work i did all small muscles and i did them everyday, whilst my morning routine was mostly focused on one or two compound lift and their accessories . afternoon was always Biceps, side delts, forearms, Calves etc
I know this is a 2 year old video but at 26:18 this really can't be understated. I'm doing this right now and probably 1/3 to even half my time at the gym is just spent on warm-up sets every time I go. I still love it cause it works best for me and my schedule but yeah it really is a huge time sink
I'm going to try a program of ULPPL. I don't want to dedicate 6 days a week to working out, at least not yet. But an extra two days from what I was doing prior should give me a a good step up in gains.
Hey man I just wanna say I recently just found you. You are no doubt the best free trainer on RU-vid. I reevaluated my training I was doing upper lower 6 times a week but alot volume trying too cram my upper body did the push legs pull 6 times a week instantly started making gains again. I think I was doing too much volume in my upper. Your a life saver
I’ve been loving total body 3x a week. Got my ACL and shoulder done within 3 months of each other and I really can’t do full leg days without irritation. So the full body allows me to adapt accordingly
the problem with Upper Lower is the ARM generally. The BEST way to deal with it for me is to have a 5th extra day, a low volume session that you only do isolation work for arms and maybe alittle something to rear delts , dont do a heavy compound movement on that day, it is just a compplementary, auxiliary day. That way your Upper body day becomes more beareable... Without that extra day IT IS impossible to train ALL Upper body properly with mid to high volume, you would have to do TOO MUCH heavy stuff on the same session. the PPL is horrible split as you get STRONGER because you have too few off days on the week to PROPERLY maintain the fatigue off or mentally exaustion for training almost everyday heavy. I dont like to lift more than 5 days per week, When I did PPL I started to always miss sessions somewhere along the way, because I could not maintain the focus all 6x per week in lifting, needed more days off, and I started to feel my joints and fatigue building up very easily on that split although at that time I didn't take weeks off or deload, so theres that too. Fullbody is great too , very flexible, and I like to use the "extra auxiliary day" too for smaller exercises that I didnt have the energy to fit in on a normal session
I prefer a two (focus) variations on Upper/Lower hitting everything 3x a week. Either one of these two. 1.) Monday (Back and Triceps), Tuesday (Quads), Wednesday (Chest and Biceps), Thursday (Hams), Friday (Back and Triceps), Saturday (Leg Polymerics and Endurance). The next week would be Chest and Biceps on Monday and etc. So the cycle ends every two weeks. 2.) Monday (Chest and Back), Tuesday (Quads with plyo), Wednesday (Shoulders and Arms), Thursday (Hams), Saturday (Full body two upper body circuits, then legs with compound deopsets and endurance exercises for legs). Biceps are dead every Pull workout and Triceps are dead every Push workout so I HATE that split. I really loved Full body 5 or 6 times a week. Allowed for a lot of versatility but couldn't be run long term.
Try this split: Never do arms with upper, make an arms only day. 1. Upper, 2. lower, 3. upper, 4. arms, 5. lower, 6. Huge upper, 7. rest. With this idea: 1. Push/pull supersets. Big chest day, mix a couple heavy back movements between. Burn the shoulders. 2. Legs. I like deadlifts in here too. 3. Push/pull supersets. A little chest for a pump, big shoulders, big back. 4. Bi's/tri's 5. Legs no deadlifts to prevent the bicep ripping 6. Day 5 is normally a Friday for me. I eat more and probably drink beer on a Friday. So, Saturday am is full out chest/back/shoulders.
Full body 3x a week for me. I’m in my first month of hitting the gym, only gone down from 99.3kg to 98.5kg but muscle mass has gone from 37.5kg of my body weight to 38.1kg. My fat has gone from 31.2kg to 29.4kg. My split is so easy to follow and the shape I’m taking is absolutely crazy for newbie gains
my split is a variation of a full body 5x a week split, where i do 3 days (Mon-Wed-Fri) of heavier loads and 2 days (Tue-Thu) of lighter circuit. The circuit days allow me to not stress each muscle as much but i still work hard on the other days. I also go around noon, when the gym is super empty so i don't have the problem of using the whole place, cause i can and it lasts anyway about an hour to complete (including warmup). I much prefer this way of training to UP-LOW or PLP because i don't like how repetitive those get, i mean i really feel the redundancy of training a certain muscle with too many exercises per session and that bores me to death (I used to do those other splits in the past). Another great benefit of full-body is that by only doing a little of everything each time, you're not coming home a formless blob of pain and actually have enough strength to carry on with your day.
As a beginner I kinda liked PPL 5 times a week. I could go hard, had enough rest and since I was a beginner the gains were fine for only hitting a muscle 1.66x per week.
Might switch to a full body 6 day workout. I find that I can recover pretty well, especially with 3 set workouts. Also that I dont work some parts nearly as much as others and need to work them in different ways.
I ran an asynchronous PPL for 5 years and made tremendous progress. Recovery was always on point. Only drawback like you said is your arms are going to plateau at some point. Now running Upper/Lower but I have shoulders tacked onto the Lower days instead to keep the Upper workouts shorter.
What split should someone use if they also have mixed endurance hobbies? In a perfect week I would weight train in the morning and bike, swim, kayak, or paddleboad in the afternoons. The most crucial question would be how do i put leg days if i want to bike at least twice a week?
Just recently discovered your channel and already using your diet app thinking about buying a 6 month RP training app. i m thrilled! my question on the 2 times or more experience training would be if there would be a huge difference in enhanced athletes compared to natural ones. Is the recovery period in 2 times a day high enough if you don t enhance your regeneration. i m in lifting for around 10 years and i would consider myself pretty strongish. i already train around 5-6 times a week for a decade and switch a lot between 5-splits and push-leg-pull. i would love to try the advanced full body or the 2 times a day. one before work one after. but i have no idea if i would have enough recovery for it? Best regards and greeting from germany!
I basically do upper Lower, one upper body focus on the chest, one on back, one lower body focus ond quads one on ham and glutes and on Saturday its arms and delts extra. Abs and calves are on every session as they recocer in no time and are reeeally lacking
I hit every body part once a week because I'm 58 years old and need the time to heal. One the other hand, I completely destroy each muscle every time. Each muscle, including delts, are sore for 3-4 days. One exception: I train cavs every damn day. Factor in age.
I do push pull leg push pull leg. I do extra leg excersizes on the first push day and extra upper body excersizes on the 2nd leg day 😂 (but no Dropsets for those excersizes on those extra days) And I switch around the order of some excersizes each week. Just to get a more even workout on everything
Thanks Doc. I do PPLRRPPL split - BUT on say Legs day I do squats (sumo, neutral stance), bulgarian splits etc. in one session and then in the evening session - I focus on calves exercises with lunges thrown. But I put in 2 days recovery because - I can NEVER heal on time with single days of rest.
FullBody workouts in this video seem really long. My idea of a fullbody workout is to cover it with 3 core exercises and 3 or 4 smaller exercises. Workout 1 Squat/BPr/DBRow with Hammer Curls, lying tri Ext. CalfRaise Workout 2 Shoulder Press/BBRow/DeadLift with FacePulls, BBCurl, TriPushDown. For me I train workout 1 have 2 days off than train workout 2 have 2 days off and repeat. I could easily add a third FullBody workout and use exercise I haven't used in the first 2 workouts. That's my preference. I can't get into routines with heaps of volume and multiple exercises for one muscle group. Actually I don't really train in muscle groups but more movement patterns like I try to have a pushing and pulling movement in a workout plus a squat or some type of deadlift or power clean or snatch even. No waiting for machines, just the Olympic barbells set up in my shed with plenty of plates. I do have a cable pulley for FacePulls and TriPushDowns. I'm just a dinosaur. I would know what to do in a gym with a machine for each muscle group. The thought would drive me insane waiting for someone to finish. My flexibility has gone but one of my favourite workouts was power snatch until I couldn't no more than power clean and push press until I couldn't and then just power clean and when I couldn't do that I'd Deadlift. Great for the back, hamstrings, shoulders, good for quads, shoulders and tris. When you recovered all you needed was a day to Squat, bench and Curl and everything was covered. If you went flat out you'd only need 2 workouts in total per week.
I don’t get why everybody doesn’t do a bro split. The difficult part is finding where to put shoulders. I just do rear delts with back bis and the rest of shoulders with chest tris. Legs get their own day. Can hit everything twice a week
I know it's not optimal, but i do upper (mon), lower (wed), and upper again (fri). For me not having to go to gym twice in a row is freeing. I'd rather spend 2 hours each time, rather than commute twice for 1hour each. I also got beefy legs so i don't even care if they grow at all😂
I’m a little confused on this video because it kind of contradicts some stuff I’ve heard in his other videos. In other videos he’s said that under an hour for a each session is ideal, but I don’t see how one could do over 6 sets up to 12 (from another video), for each upper body muscle group in under an hour. I do push and pull days and take the full hour to get a full workout on just those targeted upper body muscles.
I'm training strength with a full body split and now I have compression issues on my lower back, maybe due to axial loading. Could you please make a video on how to deal with compression?
I train as hard as I can 3 times a week and use the other days as rest or for additional stimulus on muscle I believe needs it. Always stretch and do a bit of cardio fellas
Unless I'm injured the only version for me is all body cause I do martial arts as well twice a week for 2-3 hours so if I hit the weights at all durin' the week I just train what can take a beatin', like calves, tibia and biceps in addition then max. Twice proper workouts on the weekend
Think I'll go for kind of third one. At 50, I really don't have time to spare waiting for P-P-L schedule with recovered muscles, or skip sets for sore ones. Time to daily hit everything that doesn't hurt until failure :)
Hi nice content first of all☝🏻 I've got a question: What would you recommend for a person who can only train 3 times a week? I'm an active mma fighter and I'm already training this beautiful art 4 times a week and do one HIIT session of sprinting one time a week. And because I want to have one rest day a week I'll sometimes have to go in the morning to the gym and in the evening I'm attending the mma class. My main goal at the gym is 1. improve strength and 2. improve the look/aesthetic. I hope that this was understandable because English is not my native language. Thank you and greetings from Germany Bro!✌🏻
I love how you discuss the 'number of machines required' as a downside of some programs. Training out of a busy gym or a commercial gym this is an unfortunate reality. When trying to improve programming and read about giant sets etc it becomes a failure to implement great ideas because of practical limitations.
simply leave your towel or bag on the machine you need for the superset. If someone is using something you need, ask how many sets are left, then stand next to them until they are finished.
@@dessertstorm7476 You are the person I hate in the gym lol. Puts their stuff on 2 machines and one squat rack, passive aggressively stand there with their arms folded when I just got on a rack or bench and have 2 warm up sets, 5 working sets and one drop set to go😂 I have no problem working in with people as long as they aren't lifting much less or much more than me (unracking and reracking 2 45's per side between each set gets annoying and ends up taking longer than if they had just waited on me to finish). It's gotten to the point that I don't even bother hurrying up my sets for others and unless I know them I don't let them work in (besides cables, or dumbells).
only hitting muscles once a week may not be optimal for muscle growth, but keeping my workout under 45 minutes makes me want to do it every single weekday no problem
@@tahutoa911 I had to change over to a super modified split with legs always on day 1. chest or back day two, day three chest or back, day 4 legs again, then minor muscle groups, but the key is each major muscle group such as legs, i finish the workout with a minor muslce group say 2 or 3 sets of 15-20 reps of delts, or biceps. I do an A, B, C week program with lots of variations of different types of lifts, but then make new program every 2-3 months. This personally has been the best optimal growth and recovery time, with keeping full body symmetry in mind. Pay attention to soreness and don't just train a specific muslce that day because your schedule says to, if its sore, trade for another group, better to be fully recovered before training hard. Do challengs sets, get a good workout partner that pushes you to hit 20 reps when you are going for 10. Get after it!! CHeers!!
8:09 : Upsides of UpaLowa 9:54 : Downsides of UpaLowa 13:11 : Upsides of PLP 17:00 : Downsides of PLP 19:27 : Upsides of FullBody 23:41 : Downsides of FullBody 30:37 : How to choose Excellent review, i disagree with some points, but like the whole video
