No More Bro Splits: Here's My Training Split 

I love how you thoroughly explain yourself. You explain the exercises, targeted muscles, meals, splits, and have even brought up the kind of music you listen too. Ive been watching you for sometime and I honestly look forward to your videos Thank you for your great energy!

Mon-Quads/Hams/Calves, Tues-chest/shoulders/tris, Wed-back, traps, biceps. Repeat. Sun-rest.

Pull push legs then Day 4 back n chest hypertrophy Day 5Legs - glutes and hamstring focus Day 6 - shoulders and arms superset Off Repeat

Love how you getting more active on RU-vid. I see you and I appreciate it 👊🏾

@jbailey your current split is somewhat like my routine. Day 1: Chest & Shoulders Day 2: Back Day 3: Legs Day 4: Arms Day 5: OFF Day 6: Chest, Tri's, Back Day 7: Legs, Shoulders, Bi's Cardio: 30min cardio 3 days & 45min 3 days

Very informative video. Thanks Josh. Keep going.

I am loving the vibe of these videos. You can tell he has taken the time to learn the science of training. Keep the vids coming!

Recovery time is underrated. It's when the muscle actually grows

Starting watching your channel, and like the way you explain details of training. I use 1 Phorm protein products as well. I feel like I’m listening to a real personal trainer, and not just a RU-vidr. Great job!

Very informative. I did want to know what splits meant after viewing your website. I must admit. I'll be watching this video a few times to get the different methods for ladies. Thank -you for this Josh. You know you're my favorite fitness coach. I'm learning❤ 💪

I'm a woman. I do two upper body and two lower body days where I hit everything. It takes me roughly two hours. Then I do a fifth day to give more attention to the areas I don't spend as much time on like forearms and rear delts. I also do assisted pullups and barbell squats just because I love to squat and it's an excellent compound movement. That usually only takes an hour. I top every workout day off with 20 minutes of brisk walking/jogging on the treadmill.

Hey Josh, really appreciate you. I'm a female doing a Run 3 days a week, 4 days of full body.

Most of my gains came from 3-day PPL over 8 years or so. I've since added another Push day to target my weaker chest, and another leg day as my lower body is lagging behind my upper body. My current 5-day split: Monday - Legs (heavy squats for low reps, followed by Romanian deadlifts then accessories & calves) Tuesday - Push day 2 (I skip tricep extensions to give elbows a break, and do machine shoulder press instead of dumbbells) Wednesday - Pull (weighted pull-ups are the main exercise) Thursday - Legs 2 (hack squats for high reps instead for quad development, and leg curls instead of deadlifts) Friday - Push day (begins with heavy benching, followed by db shoulder press)

Appreciate the info and help!

Extremely helpful thanks bro!!

While you were explaining the bro and the push pull I was thinking about the hybrid which is exactly what you’re on! Great video bro

Great work Josh... watching u from Kenya 🇰🇪🇰🇪🇰🇪🇰🇪

This was very refreshing to watch.

Monday- Chest Tuesday-Legs Wednesday- arms Thursday-Rest Friday -back shoulders Saturday - rest Sunday Arms again 😌

Let's pretend you asked me. my splits change a lot because it keeps me from getting bored. It also depends on where I work out. If I am using the gym at my work or if I am using Planet Fitness and this depends on where I am asked to work each week and what shift. At my work I have a very good variety of dumbbells, Barbells, functional trainer, treadmill, stationary bike, and a fenced area for walking/jogging. I always warm-up for 10-15 minutes on a cardio machine and will walk 15 minutes post workout to cool down. Right now: low reps, higher weight, 3 sets 6-10 reps Monday: DB HIIT full body workouts, 2 different circuits, a total of 10 exercises 3-4 sets of each. Tuesday: Chest, Abs, Pelvic (hips) I am 52 and want to make sure I can get out of a chair at 72 Wed: Back, shoulders Thur: Arms, finish with a 30-40 minute interval walk/jog. (this is relatively a new idea, maybe 6 week ago) Fri: Full body, light weight, very high reps, 1 exercise per body part. 4 sets of 25 or failure, 60 second rest Sat: heavy legs at Planet Fitness If I am using Planet Fitness, I am probably working evening shift and working out at 7am in a fasted state. Always warm-up 10 minutes on cardio machine Monday: heavy legs, finish with 15 bike because it helps avoid being too sore. Tue: Chest Shoulders Triceps heavy Wed: Back Biceps heavy sometimes 10 minutes finisher on rower Thursday: Legs light high rep Friday: Chest, shoulder, triceps, light/high rep Sat: Back, biceps light/high rep I don't always do the same body part first, I try to flip it for example change to shoulders then chest some weeks. I struggle with weight lose. I have to be strict on calories and carbs.

My god he is one very handsome man. I mean that with all due respect . I’ve been on my fitness journey for about a yr now and have following him learning so much

I stay old school chest and shoulders Monday, full legs Tuesday, rest Wednesday then Thursday back Friday light legs and chest, Saturday full shoulders n biceps I do add triceps on Monday

i'm 2 weeks into changing to PPL from a bro split and i'm liking it.. my biggest issue with a bro split was my tendency to overtrain and do extra sets/too much volume, but now that i've got more bodyparts to fit into the session it's kind of mandatory to stick to my planned set and rep ranges so i'm not in the gym too long.. the biggest bonuses so far are that the reduced volume per muscle group seems to be inducing a growth spurt plus recovery between sessions is way better - so much so that i've had shoulder tendonitis for about 3 months and in 2 weeks of this new routine it feels almost back to brand new.. so yeah man PPL seems to be a winner so far.

I just gettin back to a routine. Monday- Torso (chest, back, abs) Tuesday- Limbs( Arms, legs, shoulders) Wensday- Rest Thursday- Same as monday Friday - same as Tuesday Saturday- HIIT

Super cool! Keep going! Truly bro!

Hello Josh, Every time i look at your video. I learn new things. Well, I workout 3X a week due to work schedule and school. here is my training split. Let me know if i am doing right Monday- Chest & Leg Wednesday- Back & Shoulder Friday- Arms and Ab Basketball on weekend.

Just found your channel after I have been following you on FB/IG for a while. Must say I really appreciate this and I'm looking forward to more content from you. Especially the meal prep ones! One question; I'm currently training 3 days per week. Do you have any advise on the best split for my current training volume?

Brother bravo josh watching you form 🇪🇹🇪🇹🇪🇹🇪🇹🇪🇹🇪🇹 Ethiopian

Hey Josh, do you hit chest only one time in a week?

Monday. Shoulder/arms. Wednesdays legs .. Thursday back/chest. Sunday yoga 35 minutes

I just started doing bro split and my arms feel like they are going to explode.

Very good bro💪

Hi Josh 💪🏼 you are putting some great content combined with good infos 😁 Will be trying out your current training split for the next couple of months 🔥 just one question? I feel my arms are my weak points 🤦🏻‍♂️ do you suggest more volume on the days you hit them or maybe put some extra sets in on the chest and back days to hit them more often as your current split only hits arms once per week ? By the way Thanks for your videos 💪🏼 you have a new follower now from Denmark 😁 lets pump💪🏼

Hey Josh, loving your videos. Could you please suggest some chest exercises I can do while I have some tricep/elbow tendinitis?

I’m going to try your split need some variety here and that’s good to change it up every once in a while

Love the video. Do you deadlift? It seems difficult to find a day with hams following back. My split is similar: - Legs n calves - chest - back n calves - shoulders - deadlift + hams n calves - arms

Thanks Bro!!

Is it true that we have to change workout every 4-8 weeks? We cant stick to the same workout routine for a long time despite changing to the rep set weight etc?? Do u mind do a video on this or maybe reply to my comment to clear my doubts if possible🙏🏻

Back & Shoulders Chest & Arms Legs Rest Repeat

I do even train on sundays man it never ends you know what i am saying all day man

Hi Josh l like this video it't interesting and i enjoy it.❤

Brother i doo Monday : chest + back + a little arms next day i doo only Shoulders + traps + arms 💪more have in a next day i do legs + abdominal then i repit doing 6 days per week this split in Sunday i takes day off what's you think about this split Brother? Give some tips

Thanx man 🙏🏿, know if u cant just lats and upper back video it will be awesome!?

Question.... As far as the Upper Back exercises, not including "Shugs", what are the best exercises for JUST THE UPPER BACK???

Josh, My days are as follows, (Mon) Legs day Squats, press, curls and ext, (Tue) Back and Bi's. (Wed) Chest and Tri's, (Thurs) Shoulders and traps, (Fri) Legs again. (Sat) Arm day.

When do you do abs and cardio with this split?

Bros goated

Like your split. My shouldes grow fast, but my arms grow faster so I try to avoid hitting so much

You should get a taper-fade, it would suit you better

I love this vedio from morocco ❤

Wish there was a 5 day since not all of us can do 6 days.

Yah Josh noticed i wasn`t giving my lats full training which now am to reconsider

Whats the length of time to continue the same split and group of exercises for max results?

Hablas lento y muy bien en inglés. Gracias para los q hablamos otro idioma, principalmente Español.

I been lifting for 25 years and I always do 3 days a week full body, and alternate weeks I would do a 4 day upper lower. Each training day is 2 sessions, cardio in the morning and heavy compound lifts in the afternoon. I did bro split maybe in the first year of lifting, but I honestly found it boring.

Hi sir This is somnath, from INDIA. I like all of video .

He may not be. Depending on his age and keep in mind this is his job lol. I would be an anatomical chart if my financial stability depended on it. 😂

Thank for your advice bro really appreciate it ! how can i get to you i really want to ask u some question

Pozele Gym Video

Military lady 🔥

Can you do a video on how to get bigger arms please

When or how do you get your cardio in🤔

Mon rest Tue chest tri Wednesday back shoulders thursday legs Friday arms

Heavy upper body, Heavy lower body, rest, Push Volume, Pull Volume, Legs Volume, rest, repeat

It makes sense. I'll be modifiying my training split. Thanks

Hey josh ,can someone do bodybuilding even tho they are vegetarian.

How long does your push-pull leg routine take? I try to be in and out of the gym within 60-70 minutes with little rest in between my sets

4:20 i try not to judgecbut 10 days nonsense

So just a couple body parts once A week? I.e. Chest/shoulders once for the whole week? sorry if I'm getting this wrong.

OMG JULIA

❤❤❤❤❤❤❤

Wakanyanya😮

Great stuff. For me the women's legs/butt etc are way too big considering the extra fat and they focus on that and don't do chest wow.

Hey @joshBailey do you have a program to purchase for this exact split ? 7:50

Hey Josh, what about cardio?

Martinez Matthew White Dorothy Clark Robert

Broad don’t do chest?!?! SMH.

No Deadlifts?

You really do look like Jude Bellingham

We aren’t enhanced.

"I dont train like women", we know bro😂

Military girl is wow

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Hoyo

Negative sir. Up lower split when you exercise to failure with the minimum effective volume.

That's interesting I never heard of that expression Push Pull legs

Heyy Boss💪 great content, loved it❤ By the way I am video editor, can enhance your video engagement and energies it, if you feel we can collaborate, please let me know if you need one 😊