are u still sticking on to this workout and is it working? please reply this i am a skinny guy and am confused af and i found this video and just makin sure.
@@jordyvlaanderen yup this workout is really good starting point and is really good I am currently doing 5 day split though Cauz i wanted to increase volume and intensity
Hi Bro! I’ve been doing this split for nearly a year now and I absolutely love it! Thanks so much it has really helped me gain muscle quickly. I have learned so much about my body doing this routine! Love from the UK 🇬🇧
Anyone reading: guys i'm following this schedule for 7 month, trust me this workout routine WORKS! Its his best video of the channel! Dont swiitch workout routines every month just follow this u wont regret) good luck everyone
I'm currently doing 4 day split upper and lower hypertrophy and upper lower strength. Great results but due to work I'm looking to do a 3 day full body split. This one looks legit. Will start this maybe 2 weeks before school starts back. 🤔
Just came back to say thank you. Recommend to anyone who does not have more than 3 days to go to the gym. Keep consistent over the period of 3 month I see amazing difference. Had a slow start as I did not consume much protein and food in general. Now that I am eating more finally growing. Life changing, thank you! again...
Brother my biggest issue is i can't eat enough. I worked out for 10 months on and off as whenever I've commited a few months consistently and see a 1 lbs difference i lose motivation. I love hearing these success stories cause I'm looking to start up again !
I have a question. More like I didn't understand something basic. Is it for 1 day or 3 days? I mean do I do everything in one day or do I do workout 1 on day 1, 2 on day 2, and 3 on day 3?????? Your answer will help me a lot. Thank you
The main thing to try to remember is to ignore everyone else in the gym. It doesn't matter if your max is the bar or 200 lbs, all that matters is that you improve every week. Like he said... one more rep or a single addition of a2.5 lb plate is an improvement. Just get stronger each workout and ignore everyone and everything around you.
I’ve been doing your workouts and for the first time in a while I’m putting in size and going up in weight constantly so thankful for the videos brother thank you ! I’m about to get the book and try some of the pre workout
@@abdelmoumen14 because its not a split presented in this video. Its still a full body workout but with alternating intensity and volume between each training unit which produces each emphasis he explains why he is doing that round about 14:00
@@zardfn9903 I doesn't take me more than an hour to complete. Another benefit is I am not sore after the workout which us crucial for me since I am an athlete and I need to perform at training and in games.
I ran this workout routine for a solid chunk of time last year (i fell off due to some health reasons) but when I was running it, I was making FAST strength gains and I really enjoyed feeling like I was really working my whole body each time. I never felt unsatisfied with my level of work. Previous splits have made me feel like I neglected a body part during the week, but this routine makes damn sure you hit them all in different ways. Beauty is, if you miss a day for whatever reason, you can rest assured you still at least worked the muscle out the other 2 days out of the week.
@@asqarbek1222 Absolutely. I was detrained though so I quickly saw my muscle fullness return first. I did not run it long enough to measure a specific gain in lbs though, but my strength increased quickly. I'm back on this routine and already my strength gains are just shooting up. It's set up in an ideal way for prioritizing your energy throughout the workout. Only thing I might add are some planks or other ab workout.
@@aj7907 Still seeing gains! I started it up again in early March and I'm still consistently adding 5lb per week on the compound lifts. On the rest, I've consistently added more volume if I don't add weight. One thing I'm noticing though is while on a cut, I have to take much longer breaks between sets because I'll be out of gas. It'll take a good hour and a half by the time I'm out of there.
really enjoyed this, these were the basic workouts I’ve already been doing for years, but my routine was jacked up. this routine works out perfectly and makes much more sense as to when and why. very good video
I watch Nippard, Humiston, More plates & they’re all informative & great. My favorite by far though because of the thorough explanations & no bs, get right to info is muscle monsters! Thanks for awesome content!!
@@SkybornSlayer what does this video being fake even mean ? You mean it's bad or copied from somewhere else ? Wth does fake mean ? Imo it's a pretty solid split
This video is now officially 3 years old. I started following the video about 2 and half years ago as i started in the gym. Since then i have modified it pretty significantly to work for me making stuff fit but the overall idea and "most" of the lifts are the same and this video has helped tremendously. I have gotten noticeably stronger, more toned, etc. My diet is only just now starting to become well adjusted but i was very consistently going to the gym and all my lifts have increased and i feel for someone whos been going for about 2 1/2 half years, while i may have made better progress doubling down on things such as sleep and diet sooner, im still satisfied. A couple examples My bench when i started was probably just over 1 plate maybe around 150-155, now my max is about 245. My max deadlift was around 2 plates and I'm easing towards 4 now with my last couple sets being 340 for 6 reps. Haven't maxed in awhile. Bicep curls are 45 lbs dumbells now and you get the gist. Again ive modified as i recommend everyone do as different gyms may have different equipment and such and you may find yourself reacting better with certain workouts, but the muscle groups learned are all the same with the same idea and its worked well.
awesome! can i check with you how are you progressing the weights between each workout? do you increase them a little after every workout or increase the reps? thanks!
@DeViLman8682 typically I do increasing the reps in order to let me me know when to increase the weight. So for example if I'm on a new weight, I'll try to get all my sets into a rep range and will increase the reps gradually. After the sets reach my rep goal, I know it's time to up the weight. The reason I do this is because i don't actually want to reach the goal. I want to reach failure if possible and I make adjustments to always put myself into a rep failure range without that range being something crazy like 1 or 2 reps but rather 8 or 9 or 10 to 11 etc. And my goal being like 12 or something. Different rep ranges for each workout too, with dumbbells typically being a higher rep amount of like 12 and the big 3 being a goal of like 6.
@@topflightfootball_7 Yes. I've slacked alot on my diet so I've been really stagnant recently. But I've noticed massive gains on my arms shoulders pretty much everywhere and idk why but ESPECIALLY my chest. Maybe good chest genetics but I have a really good chest now
Thanks for this workout split. In 8 weeks I made significant progression as a beginner. For comparison of strength I show you my last set for for exemplary exercises: Deadlift: from 6x55 to 6x85 Bench press: from 5x55 to 4x75 Squat: from 5x55 to 6x75 (but in this case I am very careful and there is reserve). I keep continue for another 2 months. Regards ### UPDATE AFTER 6 MONTHS. This program is effective as f***. Last sets progress then and now: DL: from 5x55 to 6x110 BP: from 5x55 to 4x90 (I changed to 5x5 now to give different signal to the body) Squat: from 5x55 to 6x85 (here I am very careful, I would easily take 10kg more but I focus maximally on technic so F the weight yet)
@@solox4150 it is up to your strenght and experience, but for your safety I would begin with load of 30% of your mass to adapt your body for few weeks if you are complete beginner and then increase weights. Good luck
bro these are some great results ! and you're totally right about weight. If u end up getting injured because of weight you wont be able to workout anyway
Thanks man! I had a big pause from the last gym session (since 2021) and now I'm looking for full program to try again. Stopped on this one, looks like very interesting, hope it works 😄
I hope this routine keep me in the gym, i'm struggling in consistency. I've done the first week and i'm very glad that it's 40-45 mins long Tha ks a lot!
Thank you man for the video I'm a 54yr old man trying to get in shape this 2nd 1/2 of my life I weigh 220 and I'm 5' 10' me and my son 22yr old son been working out for 2 mos now after seeing your videos and encouragement you give I'll keep going! Thanks.
Not only did dude do a video outlining what the workout should be, he also outlined it in the video discription. This is an elite tier upload right here.
Thanks. It becomes overwhelming with all the variations of workouts out there. Most are great but I try and incorporate them all and get burned out. My own fault. Always think there's something better I could be doing.
This is an amazing video!!! One of the best I've seen in describing a workout split. I took notes and will definitely follow. I subscribed as soon as the video ended. Keep up the great work!
are u still sticking on to this workout and is it working? please reply this i am a skinny guy and am confused af and i found this video and just makin sure.
@@abdelmoumen14 i think its because since all days are considered full body you are still hitting a larger array of muscle groups but you are more than welcomed to switch some around.
I've been weight lifting for 4 years now at age 67, female. This is the best workout yet! I have shared it with friends & they like it too. I'm up to deadlifting 225 now! So happy! Gaining more muscle too. TY
keep up the good work kiddo. i,m 68 and still powerlifting/ people in my gym think i,m nuts for doing this at 68. i simply tell them. ."hey, i rather be nuts and strong than lazy and weak"
I’ve tried this workout split for about 1 month now. I have been doing three days on with one day off. Essentially going through all of the workouts two rounds in one week. I have to say that it is a very different feeling to switch from a push, pull and legs workout regimen six days per week, then switch to a full body six days per week. What I noticed is that I never really felt fatigued at all in any of the sessions. But at the same time I did notice a lot more strength benefits than I ever have. The only thing that I felt was limited were core-based activities. I was originally concerned that the decrease in per session workout volume would have an adverse affect on my training. But funny enough I felt I could push harder each workout. Thank you for the fantastic routine!
Im new to working out and I used to do my own workouts and never saw improvement. Been doing this same workout 3 day split for 2 weeks now and my God what a difference!
@nevermind sorry for the late reply but it's essential to take at least a day or 2 of rest. You can choose which days work with your schedule and just rest those days
Plastic body had a small chip when th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well
Beginner tip for squats, drag a bench to the squat rack and use it as your point of reference as you squat. Remove the bench when you're comfortable with correct squat form.
Recovering from a wrist injury and been doing PPL splits for over a year but never able to do more than 3 days. Doing the full body with your breakdown makes do much sense. Can't wait to try it out. Thank you 🙌🏾
Awesome video man! Love the research you did to back everything up. Will definitely be trying out this plan starting this week. This is exactly what I needed right now! Appreciate you 🍻
Been following this workout since November 2021 and it changed my life. Have followed it consistently this whole time. Currently deadlifting 165kg and feeling great!
PerC that's a decent plan. Core training on off days, calf exercise every training day with doubling up on the third day. Rear shoulder on the first day. How did you integrate these muscle groups into your workout?
So, ive been doing this workout program since around February, and with a good diet I have gained some muscle mass (not a lot) and I've gained some strength, I added around 30lbs to my bench press (probably newbie gains) and Ive also added a significant amount of weight to deadlift and mostly to the squat, ill try to keep yall updated
From February to may, gaining 30 pounds on bench and some good weight on deadlift sounds to be pretty solid. I'd guess by the end of the year with proper routine you'll see 50-60 pounds increase on bench. That's definitely an improvement. Keep up the good work!
@@snacking5908 not everyone was born expert. There will beginners making mistake if they don't gather knowledge first and jump straight to the lifting part.
Thanks! Amazing how close this is to what I've been doing the last 9 months. I'm inserting alot of Olympic Auxiliary lifts vs Standard Rows, Deadlifts, etc but the Core idea: 3 Days/Full Body is very similar... Thanks again
Yes I have news and a update guys. Doing this exercise for 30 days has added some muscle mass to my body and I have lost body fat. I measure myself once a month. In January I was at 28% body fat. February I was down to 21% body. My diet and some cardio also has played a big part with this exercise.
Ive trained seven days a week for the last 136 days and have gained 25 pounds of lean mass and increased all of my lifts verg significantly due to schedules and routines like this. Great job
@@mavrickhentsibayan395, you could do the lighter exercises of the day in a superset, just with the lighter (the last ones) or even with the ones on the middle (not with the heaviest ones). Or you could adapt this workout split with the ladder method or something similar.
Sheesh just load up that bar HEAVY and do your DL's instead of whining about 'descriptions' DL is basic caveman primal, doesn't have to be described, grip it and rip it and don't put it down until you about black out
I think this is great advice for many folks. If you're like me and box/kick box etc., you're peppering in a ton of volume in these sessions that could easily be 4 days a week (mostly Calisthenics). I'm also fortunate to be a high responder. With that being said, I lift two days a week outside of the mixed calisthenics at my boxing gym. 1 day is conventional deadlift with some type of leg work out (not squats) and then an upper body lift like standing press as the primary. Pullups and dips usually follow. Maybe pushups between deadlift sets to warm up. Day two is absolutely a back squat with probably a RDL. Then maybe an incline dumbbell. And yes, pushups, pullups and dips. For the guys out there fighting, you just cannot lift with high volume and expect to be able to throw 200 jabs the next day. But a very meat and potatoes lift like this along with some yoga for health, well, you'd be surprised at the results even for average responders. Compound for the win.
@@jordyvlaanderen Not really. If you can only lift 2x per week, you're going to have a deadlift day (maybe with a lunge) and a squat day (can do another leg exercise too). Plus a legit pushing exercise (standing press or incline dumbells). Throw in pushups, pullups and dips, you've really put together a decent strength training plan that removes the fluff (cables, curls, etc).
@@robwithrbk Thank you bro, yeah i just recently started kick boxing so i have to trade a day of training in the gym and figure out the best days to gym etc to avoid fatigue and all these factors
@@jordyvlaanderen gotcha. Bro, kickboxing or muay thai the day after deadlifting really shows how intense the DL is on your whole body. I was always super fatigued the day after.
@@robwithrbk yeah man i'm hoping my plan works out i have too try it for a month first too see if i'm getting to fatigued, i can fit 4 days of gym around my mauythai schedule but it's pushing it some days are gym morning and mauythai after work
Pretty much what i already do. I have been on the full body kick for years and focusing more on one group per workout but still hitting everything. I even do abs every day
I have a question. More like I didn't understand something basic. Is it for 1 day or 3 days? I mean do I do everything in one day or do I do workout 1 on day 1, 2 on day 2, and 3 on day 3. Your answer will help me a lot. Thank you.
Just found this workout vid. Really solid. I'm using an adapted version of this for my new 3 day full body routine. However I have swapped out some exercises on the squat day for a few more prehab/rehab movements, and core work.
Been doing this program for about 8 weeks and have really liked it. I used to do the bro split and could only force myself to work out 2 times a week due to pain. Been able to put up good weight so hopefully that equates to muscle gains. After a couple of weeks I realized I needed to buy more plates for legs.
@@niklasb.2364 I had to buy more weights. Been progressing especially with strength. It’s harder for me to track muscle gains off size because I’ve also lost weight. I take long breaks between sets so the program takes me a while personally but that could be just me. I’m hardly ever sore by the next workout. I’m still using it but am considering switching up for the new year just for a change but no real reason to. I needed to invest in some straps because I’m having tendinitis issues. This probably had to do with impatience and progressing too fast. Started with kettlebell swings with a 97 pounder. Then going heavy on all the lifts. I’d say take it slow and easy. Best of luck
Workout 1: 22 sets, Workout 2: 23 sets & Workout 3: 23 sets - and that's without warm-ups. Too much volume for naturals in almost all age groups imo - intensity will wain as the workout goes on.
22-23 sets isn't too much for a whole body workout. For one muscle group yes, but definitely not spread between all muscles. A typical upper body workout with chest, back, shoulders, biceps and triceps can easily be 25-26 sets in a session.
Love this workout! I'm more of an higher end intermediate/lower end of advanced lifter. Found this workout can be done in under 1.5 hrs. In 2 weeks, I have made a 5lb gain in my sets. I've been doing all the exercises listed in the video, but what are the best alternatives to these exercises?? I ask because I have been dealing with bicep tendinitis for past 4 months.
So im a 13 year old boy that is very skinny and from today i will follow this program and update u guys everyday this will show my progress Day 1: day 1 I really did not like leg workout so i was not use to them so i had to use 15 pounds instead of 20 I ate a salad with chicken and also had some herbalife Day 2: this is my rest day my legs are very sore so is my back im just watching what im eating very tempting lol my sis bought a huge sourpatch kids and i had to force myslef from not getting any lol ill update u guys tmr btw im doing this as Monday,wens-day ,Friday also on my rest days i just do some cardio like i am rn typing this lol ill update yall tmr Day 3 so i figured out that im going to mexico at friday so i have to do my 2 workout wensday and Thursday so my legs were sore and i did the workout my bicep got sore and yea i ate chicken with brown rice and a gallon of water Day 4 so i did my workout nothing sore i wont edit in the weekend because were going to mexico so i had to finish this workout earlier then usual Weekend: so this weekend I did 100 pushups for the weekend because i was just bored and im going back home rn tmr the grind starts again!
Sorry i have not replied so this week i noticed my back and chest have gotten muscular a little i tried to eat as healthy as i can and yea that was my week lol
Alr tuesday: tuesday i just ddi cardio Today: I did my workout i very sore on my arm i see lots of improvements already!! My bicep has grown my chest,back,shoulder, legs,triceps have gotten alot more cut so yea that was my day lol
Hello its almost been a month since i replied umm idk where to start I just wanted to do this till the end of may for a summer body I have not ate any junk i sticked with my diet and that helped i did cardio i got bigger and my arms backs legs and chest are in really good shape i did a ab work out so i have a 4 pack and yea ill reply next week
This route is so helpful. I use dumbbells (some bands for cable replacement movements) and apply these methods to the equipment I have at home. Do you think you will explore a 4 or 5 day routine in the future? Thank you 🙏🏻 BP
That will depend a lot on reps in reserve. If you're getting close to 0, you'll need >4 minutes. If you are leaving 2 to 3 reps in the tank, 2 to 3 minutes max. Also, more isolated movements need less rest and compound lifts need a bit more.
This involves many considerations like your age, your level of fitness and your stage of development. It's akin to one man telling another the type of woman he should be dating or the clothes (fashion) he should be wearing. You could use your heart rate (using a heart rate monitor) and wait till your heart rate returns to a certain level before commencing the next set. Alternatively, time the workout and try to shorten each workout each session (similar to what they do in CrossFit). This will build up stamina and recovery strength between workouts.
Workout # 1 full body
(Pull emphasis)
5:19 deadlift 4x 4-6
6:09 barbell row 3x 6x8
6:31 pull-ups 3x 8-10
6:59 incline dumbbell bench press 3x 8-10
7:22 Bulgarian split squat 3x
8-10
8:10 face pulls 3x 12-15
8:31 dumbbell bicep curl 3x 10-12
Workout # 2
(Push emphasis)
9:08 bench press 4x 4-6
9:44 overhead press 4x 6-8
10:12 chest supported dumbbell row
3x 8-10
10:37 leg press 3x 10-12
11:03 lying leg curl 3x 10-12
11:37 lateral raise 3x 10-12
12:00 rope push down 3x 10-12
Workout # 3
(Leg emphasis)
12:28 squat 4x 4-6
13:13 Romanian deadlift 4x 6-8
13:52 bench press 3x 8-10
14:36 seated cable row 3x 8-10
14:54 standing dumbbell shoulder press 3x 8-10
15:24 barbell curl 3x 12-15
15:48 skull crushers 3x 12-15
Peace ✌️... thank you you’re videos are AMAZING !!!. I will definitely use these at the gym .
How long does each workout take?
Mvp
I should have read this 1st! I was scribbling it all down as I watched!
Means 3 days straight?
@@EkongExiomo usually, 1 day between. Cardio, recovery, in between
1.25 speed for him to sound normal
Exactly 😂😂😂
I didnt realize It was on 1.5 speed. No wonder it sounded fine. 2 is my jam
Damn😂😂
That's insane, thanks for the advice
😂😂😂
05:18 Workout #1
09:07 Workout #2
12:25 Workout #3
Thank you bro🙏🏿
You're a hero in my book
Most underrated fitness channel on youtube. excellent knowledge
"The best workout routine, is one you can stick too."
Great advice!
are u still sticking on to this workout and is it working? please reply this i am a skinny guy and am confused af and i found this video and just makin sure.
@@poisonouspotato6804 If you can stick with this program I guarantee you will make progress, just make sure you eat enough right
@@poisonouspotato6804 i have and made pretty good progress
@@jordyvlaanderen yup this workout is really good starting point and is really good
I am currently doing 5 day split though
Cauz i wanted to increase volume and intensity
@@poisonouspotato6804 Good Lad
Hi Bro! I’ve been doing this split for nearly a year now and I absolutely love it! Thanks so much it has really helped me gain muscle quickly. I have learned so much about my body doing this routine! Love from the UK 🇬🇧
Thanks for letting us know. I suppose this 3-day workout split is still relevant after almost 4 years.
Anyone reading: guys i'm following this schedule for 7 month, trust me this workout routine WORKS! Its his best video of the channel! Dont swiitch workout routines every month just follow this u wont regret) good luck everyone
Really?
Yo is this a good workout for first time beginners? Also I can do this like workout 1-monday 2-wednesday 3-friday right?
@@pedroprimor9371 yes:) and yes its good for beginners also...just start with low reps and by the time increase rep range:)
Did u see muscle growth fast? Is this the best workout u think?
I'm currently doing 4 day split upper and lower hypertrophy and upper lower strength. Great results but due to work I'm looking to do a 3 day full body split. This one looks legit. Will start this maybe 2 weeks before school starts back. 🤔
Just came back to say thank you. Recommend to anyone who does not have more than 3 days to go to the gym. Keep consistent over the period of 3 month I see amazing difference.
Had a slow start as I did not consume much protein and food in general. Now that I am eating more finally growing.
Life changing, thank you! again...
Brother my biggest issue is i can't eat enough. I worked out for 10 months on and off as whenever I've commited a few months consistently and see a 1 lbs difference i lose motivation. I love hearing these success stories cause I'm looking to start up again !
I have a question. More like I didn't understand something basic. Is it for 1 day or 3 days? I mean do I do everything in one day or do I do workout 1 on day 1, 2 on day 2, and 3 on day 3?????? Your answer will help me a lot. Thank you
@@FahadulIslamSiam The second part of your statement is correct. I do work out 1 on Monday, 2 Wednesday and 3 on Friday.
@@guilhermecalazans177 Thank you.
This routine works !
I've stuck to it for the past 6 month and have now gained 15kg of lean mass ! Thank you
May I ask how long does each session takes time? Im interested to start this program, you liked it?
@@idinhatam1583 I ran this for a while. Takes about two hours. Thinking about going back to it again.
@@fredrikfahre9017 how could this possibly take 2 hrs? What is your rest period between sets?
@@willpower3317 1-2 warmup-sets before each exercise, and 2-3 minutes between each set.
It takes me around 1:20 with some additional abs exercises @@idinhatam1583
The main thing to try to remember is to ignore everyone else in the gym. It doesn't matter if your max is the bar or 200 lbs, all that matters is that you improve every week. Like he said... one more rep or a single addition of a2.5 lb plate is an improvement. Just get stronger each workout and ignore everyone and everything around you.
Once you understand this the gains will come in hard
If you want to do full body 3x a week, you should do:
1. Push + pull
2. Legs + push
3. Pull + legs
You can work any muscle 2 times a week
@@dendisugiarto6121 Not everyone heals fast like when taking "gear", but rather many people need 4-7 days.
I’ve been doing your workouts and for the first time in a while I’m putting in size and going up in weight constantly so thankful for the videos brother thank you ! I’m about to get the book and try some of the pre workout
Hey dude how is it going?
But why did he add bench press in leg day and bench press in pull day and rows in push day and legs in push and pull days?
@@abdelmoumen14 because its not a split presented in this video. Its still a full body workout but with alternating intensity and volume between each training unit which produces each emphasis he explains why he is doing that round about 14:00
Did you superset any of this? cause it would be pretty long without any supersets.
@@zardfn9903 I doesn't take me more than an hour to complete. Another benefit is I am not sore after the workout which us crucial for me since I am an athlete and I need to perform at training and in games.
I ran this workout routine for a solid chunk of time last year (i fell off due to some health reasons) but when I was running it, I was making FAST strength gains and I really enjoyed feeling like I was really working my whole body each time. I never felt unsatisfied with my level of work. Previous splits have made me feel like I neglected a body part during the week, but this routine makes damn sure you hit them all in different ways. Beauty is, if you miss a day for whatever reason, you can rest assured you still at least worked the muscle out the other 2 days out of the week.
Did you get any results? I mean in terms of muscle growth
@@asqarbek1222 Absolutely. I was detrained though so I quickly saw my muscle fullness return first. I did not run it long enough to measure a specific gain in lbs though, but my strength increased quickly. I'm back on this routine and already my strength gains are just shooting up. It's set up in an ideal way for prioritizing your energy throughout the workout. Only thing I might add are some planks or other ab workout.
@@masonbhunter Great! Thanks, I will try this out then
@@masonbhunter how is the workout going on right now? Still seeing strength gains?
@@aj7907 Still seeing gains! I started it up again in early March and I'm still consistently adding 5lb per week on the compound lifts. On the rest, I've consistently added more volume if I don't add weight. One thing I'm noticing though is while on a cut, I have to take much longer breaks between sets because I'll be out of gas. It'll take a good hour and a half by the time I'm out of there.
really enjoyed this, these were the basic workouts I’ve already been doing for years, but my routine was jacked up. this routine works out perfectly and makes much more sense as to when and why. very good video
These dude basically laid out an entire workout routine for us this is great !
But why did he add bench press in leg day and bench press in pull day and rows in push day and legs in push and pull days?
@@abdelmoumen14 its not a push/pull/legs split, its a full body workout everytime, but with emphasis on certain muscles each day
How a dumbbell row is in push day?
@@lukasmaciejczyk582 dude, learn a difference between the words EMPHASIS and FOCUSED. This is a full body program with 3 different emphasis
I watch Nippard, Humiston, More plates & they’re all informative & great. My favorite by far though because of the thorough explanations & no bs, get right to info is muscle monsters! Thanks for awesome content!!
Which is the best workout 3 days you think this video is fake
@@SkybornSlayer what does this video being fake even mean ? You mean it's bad or copied from somewhere else ? Wth does fake mean ?
Imo it's a pretty solid split
He says pull ups in the video but there aren’t any pull ups on the workout list so idk what workout he actually means
This video is now officially 3 years old. I started following the video about 2 and half years ago as i started in the gym. Since then i have modified it pretty significantly to work for me making stuff fit but the overall idea and "most" of the lifts are the same and this video has helped tremendously. I have gotten noticeably stronger, more toned, etc. My diet is only just now starting to become well adjusted but i was very consistently going to the gym and all my lifts have increased and i feel for someone whos been going for about 2 1/2 half years, while i may have made better progress doubling down on things such as sleep and diet sooner, im still satisfied. A couple examples
My bench when i started was probably just over 1 plate maybe around 150-155, now my max is about 245.
My max deadlift was around 2 plates and I'm easing towards 4 now with my last couple sets being 340 for 6 reps. Haven't maxed in awhile.
Bicep curls are 45 lbs dumbells now and you get the gist. Again ive modified as i recommend everyone do as different gyms may have different equipment and such and you may find yourself reacting better with certain workouts, but the muscle groups learned are all the same with the same idea and its worked well.
Wow, that's some great progress man! Kudos to you
awesome! can i check with you how are you progressing the weights between each workout? do you increase them a little after every workout or increase the reps? thanks!
@DeViLman8682 typically I do increasing the reps in order to let me me know when to increase the weight.
So for example if I'm on a new weight, I'll try to get all my sets into a rep range and will increase the reps gradually. After the sets reach my rep goal, I know it's time to up the weight.
The reason I do this is because i don't actually want to reach the goal. I want to reach failure if possible and I make adjustments to always put myself into a rep failure range without that range being something crazy like 1 or 2 reps but rather 8 or 9 or 10 to 11 etc. And my goal being like 12 or something. Different rep ranges for each workout too, with dumbbells typically being a higher rep amount of like 12 and the big 3 being a goal of like 6.
did you notice any differences on your body like bigger arms,shoulders or chest?
@@topflightfootball_7 Yes. I've slacked alot on my diet so I've been really stagnant recently. But I've noticed massive gains on my arms shoulders pretty much everywhere and idk why but ESPECIALLY my chest. Maybe good chest genetics but I have a really good chest now
Thanks for this workout split. In 8 weeks I made significant progression as a beginner.
For comparison of strength I show you my last set for for exemplary exercises:
Deadlift: from 6x55 to 6x85
Bench press: from 5x55 to 4x75
Squat: from 5x55 to 6x75 (but in this case I am very careful and there is reserve).
I keep continue for another 2 months. Regards
###
UPDATE AFTER 6 MONTHS.
This program is effective as f***.
Last sets progress then and now:
DL: from 5x55 to 6x110
BP: from 5x55 to 4x90 (I changed to 5x5 now to give different signal to the body)
Squat: from 5x55 to 6x85 (here I am very careful, I would easily take 10kg more but I focus maximally on technic so F the weight yet)
What would be a good starting point for a beginner who is 63kg? What weight should I start at?
@@solox4150 it is up to your strenght and experience, but for your safety I would begin with load of 30% of your mass to adapt your body for few weeks if you are complete beginner and then increase weights. Good luck
do you think this is a good workout routine to gain muscle?
@@guilhermemarinho5484 of course, my weight has increased by 10 kg in around 8 months
bro these are some great results ! and you're totally right about weight. If u end up getting injured because of weight you wont be able to workout anyway
Thanks man! I had a big pause from the last gym session (since 2021) and now I'm looking for full program to try again. Stopped on this one, looks like very interesting, hope it works 😄
Picked this workout for a three day split. Good size gains and progress up the weights each week 💪
This workout plan for 3 days a week right?
@@talhaghanem352 yes
How is your progress so far
This is better than an everyday trainning because you have to let your body rest and recover for muscle growth
I was thinking along same lines. Also saves time.
Fantastic video. Refering it on daily basis. Thanks
Just what I wanted. Thnx man...thnx a lott...💙
I hope this routine keep me in the gym, i'm struggling in consistency. I've done the first week and i'm very glad that it's 40-45 mins long Tha ks a lot!
Thank you man for the video I'm a 54yr old man trying to get in shape this 2nd 1/2 of my life I weigh 220 and I'm 5' 10' me and my son 22yr old son been working out for 2 mos now after seeing your videos and encouragement you give I'll keep going! Thanks.
hope it goes well
@@kwispy670 thank you
Keep it up my man 💪
@@gracekemp86 thank you you too!
Keep going! 👏🏼
Not only did dude do a video outlining what the workout should be, he also outlined it in the video discription.
This is an elite tier upload right here.
Thanks. It becomes overwhelming with all the variations of workouts out there. Most are great but I try and incorporate them all and get burned out. My own fault. Always think there's something better I could be doing.
This is an amazing video!!! One of the best I've seen in describing a workout split. I took notes and will definitely follow. I subscribed as soon as the video ended.
Keep up the great work!
are u still sticking on to this workout and is it working? please reply this i am a skinny guy and am confused af and i found this video and just makin sure.
Honestly this guy is the goat with this work out in the description! I was writing all this down watching the video over to remember haa !
I've just begun this program and it is very good so far!
Is this for begginers?
This is perfect for me. just what I was looking for! Thank you!
But why did he add bench press in leg day and bench press in pull day and rows in push day and legs in push and pull days?
@@abdelmoumen14 i think its because since all days are considered full body you are still hitting a larger array of muscle groups but you are more than welcomed to switch some around.
@@abdelmoumen14 It's full-body. Bench press, rows and squat in general are like the things you needed to do all the time.
I love that alpha guy. He always so happy to work out. Highly motivational!
You do realize he is doing everything wrong, right?
I like him 2
@@matheusgarcia2766 Really who told you that.
@@matheusgarcia2766 r/whoooooosh
I've been weight lifting for 4 years now at age 67, female. This is the best workout yet! I have shared it with friends & they like it too. I'm up to deadlifting 225 now! So happy! Gaining more muscle too. TY
keep up the good work kiddo. i,m 68 and still powerlifting/ people in my gym think i,m nuts for doing this at 68. i simply tell them. ."hey, i rather be nuts and strong than lazy and weak"
@@rondesjardins-j1l It's a great life!! I'm up to deadlifting 235lbs now. Keep it up!
I’ve tried this workout split for about 1 month now. I have been doing three days on with one day off. Essentially going through all of the workouts two rounds in one week. I have to say that it is a very different feeling to switch from a push, pull and legs workout regimen six days per week, then switch to a full body six days per week.
What I noticed is that I never really felt fatigued at all in any of the sessions. But at the same time I did notice a lot more strength benefits than I ever have. The only thing that I felt was limited were core-based activities. I was originally concerned that the decrease in per session workout volume would have an adverse affect on my training. But funny enough I felt I could push harder each workout.
Thank you for the fantastic routine!
is it essential to have rest days between those 3 days workout split?
Im new to working out and I used to do my own workouts and never saw improvement. Been doing this same workout 3 day split for 2 weeks now and my God what a difference!
How have you alternated days and how is it going are you still in the gum
is it essential to have rest days between those 3 days workout split?
@@nevermind277 yes absolutely, rest days are a must
How’s it going so far
@nevermind sorry for the late reply but it's essential to take at least a day or 2 of rest. You can choose which days work with your schedule and just rest those days
it will be my next workout plan. Your videos are very helpful
Planning to go for this, with sports on rest day.
And little yoga in the end of workout days , Monday Wednesday and Friday
Excellent content, thanks for your knowledgeable information.
Finally a 3 days Full Body Work that makes sense.
Thanks man.
3 days for 1 week?
@@EkongExiomo Exactly... Workout Monday, rest Tuesday and so on... Therefore you train in alternate days
Great video! I noticed your plan write up doesn't match your video time line on workout #1. Can't wait to give this a try. Thanks !
Plastic body had a small chip when th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well
Beginner tip for squats, drag a bench to the squat rack and use it as your point of reference as you squat. Remove the bench when you're comfortable with correct squat form.
Recovering from a wrist injury and been doing PPL splits for over a year but never able to do more than 3 days. Doing the full body with your breakdown makes do much sense. Can't wait to try it out. Thank you 🙌🏾
can you please report if you observe any progress?
Your one of the only TH-camrs that I have ever heard recommend the face pulls thank you!!!🔥🔥🔥💯💯💯✔✔✔👏
You clearly haven't found Athlean X 😂
Awesome video man! Love the research you did to back everything up. Will definitely be trying out this plan starting this week. This is exactly what I needed right now! Appreciate you 🍻
can you please report if you observe any progress?
@@issame945 If you want to do full body 3x a week, you should do:
1. Push + pull
2. Legs + push
3. Pull + legs
You can work any muscle 2 times a week
Fantastic Video, great explanation with references and data. Well done!
Been following this workout since November 2021 and it changed my life. Have followed it consistently this whole time. Currently deadlifting 165kg and feeling great!
would love to see your progression if you wish to share your instagram
Oh damn, what did you lift first, when you started deadlifting?
Hi, please reply it will help me, can you tell something about your time with this training
@@uj1147 what's up
Helped me a lot, I'm on a rehabilitation programme and this will certainly keep me focused getting back to a level of fitness/ strength. Thanks.
Rehabilitation from addiction,how's your clearing now
@mataanciiideed4046 No Rehab from an ACDF Operation, going well thanks. 👍🙏
i wonder how this routine can be used just with dumb bells since during COVID that is all i have access to. stay well. thumbs up.
Great explanations and workout routines
Damn just in time! I wanted to start the journey with a solid program and I can see this is somewhat comprehensive. Thanks man!
Same here. I just joined the gym after a long time and needed a solid program and came across this at a perfect time 💪
@@massurname7940 update? how’s is going?
Just what I've been looking for
Thanks
May use this workout routine. But I will be adding some calf, rear deltoid, abs (core) and forearm workouts.
@ADeuus was this a joke lmao?
PerC that's a decent plan. Core training on off days, calf exercise every training day with doubling up on the third day. Rear shoulder on the first day. How did you integrate these muscle groups into your workout?
I will be adding some yoga, with this and sports on rest day
Thank you for this! I'm starting it on Monday :)
Thanks Man, you are really underrated.
Can we also get a upper/lower or push pull legs split?
Thanks for this video. I'm really busy with work and this will definitely help me.
So, ive been doing this workout program since around February, and with a good diet I have gained some muscle mass (not a lot) and I've gained some strength, I added around 30lbs to my bench press (probably newbie gains) and Ive also added a significant amount of weight to deadlift and mostly to the squat, ill try to keep yall updated
What the best and best workout routine ever??
From February to may, gaining 30 pounds on bench and some good weight on deadlift sounds to be pretty solid. I'd guess by the end of the year with proper routine you'll see 50-60 pounds increase on bench. That's definitely an improvement. Keep up the good work!
@@SaberSlayer88 how many time did you take to do it the whole day ?and how many time between set do you keep .thanks man
hows it going now?
Whoa. That’s incredible.
With two toddlers I only have 3 days thanks for this man.
5:18 you’re welcome.
5 whole damn minutes later? Wow
Maranantha
don't skip the first 5 mins, that's the most fucking informative part.
@@theoph1932 if you’re not familiar.
@@snacking5908 not everyone was born expert. There will beginners making mistake if they don't gather knowledge first and jump straight to the lifting part.
Great informative video..actually o kind of follow ur this routine..so far giving great results....
Thanks! Amazing how close this is to what I've been doing the last 9 months. I'm inserting alot of Olympic Auxiliary lifts vs Standard Rows, Deadlifts, etc but the Core idea: 3 Days/Full Body is very similar...
Thanks again
You shouldnt use the same program for 9months.
To the person who liked my comment then disliked Why the fuck? Just thinking
Again some Mf liked and disliked
This is the video I was looking for. Thanks!
I’m following this workout now and I’ve done it for a week so far. I’ll keep you all updated in 2 weeks.
Imma leave this reply here for the update
Hey men any news?
@@dannyz7904 same
Update?
Yes I have news and a update guys. Doing this exercise for 30 days has added some muscle mass to my body and I have lost body fat. I measure myself once a month. In January I was at 28% body fat. February I was down to 21% body. My diet and some cardio also has played a big part with this exercise.
Hell yeah brother. Good work!
Ive trained seven days a week for the last 136 days and have gained 25 pounds of lean mass and increased all of my lifts verg significantly due to schedules and routines like this. Great job
So no rest at all?
A fabulous workout split! Thank you Alain!
The workouts are perfectly designed but the time and staying focus in one single session is probably the biggest challenge in my opinion.
Shahriar Kabir yes, in my opinion too, theres too much exercise for one session. I could do 4 to 5 max a session cause of time constraints
@@mavrickhentsibayan395, you could do the lighter exercises of the day in a superset, just with the lighter (the last ones) or even with the ones on the middle (not with the heaviest ones). Or you could adapt this workout split with the ladder method or something similar.
These are standard length workouts. 90 minutes tops if you’re resting too long.
Thats why you are always going to be small mate. Whats the point of doing any of this if you cant do it seriously
Then go back to watching tv and make space on the bench for serious lifters
Best video by far ...
Learned alot
In description, there is no deadlift in workout A.
It shouldn't be on push day anyway
@@lee7990lm Workout 1 is pull day
Yeah he's missed it.
Sheesh just load up that bar HEAVY and do your DL's instead of whining about 'descriptions' DL is basic caveman primal, doesn't have to be described, grip it and rip it and don't put it down until you about black out
@@davidgdmz4551 Read the comment again and try to understand it this time.
Amazing video, thank you
Great Content Man !! You think you can make a home version of this as my gym just closed 😤
The content in this is awesome.
I think this is great advice for many folks. If you're like me and box/kick box etc., you're peppering in a ton of volume in these sessions that could easily be 4 days a week (mostly Calisthenics). I'm also fortunate to be a high responder. With that being said, I lift two days a week outside of the mixed calisthenics at my boxing gym. 1 day is conventional deadlift with some type of leg work out (not squats) and then an upper body lift like standing press as the primary. Pullups and dips usually follow. Maybe pushups between deadlift sets to warm up. Day two is absolutely a back squat with probably a RDL. Then maybe an incline dumbbell. And yes, pushups, pullups and dips. For the guys out there fighting, you just cannot lift with high volume and expect to be able to throw 200 jabs the next day. But a very meat and potatoes lift like this along with some yoga for health, well, you'd be surprised at the results even for average responders. Compound for the win.
so is this the best Work out Split for someone who needs to balance the gym with Kick boxing ??
@@jordyvlaanderen Not really. If you can only lift 2x per week, you're going to have a deadlift day (maybe with a lunge) and a squat day (can do another leg exercise too). Plus a legit pushing exercise (standing press or incline dumbells). Throw in pushups, pullups and dips, you've really put together a decent strength training plan that removes the fluff (cables, curls, etc).
@@robwithrbk Thank you bro, yeah i just recently started kick boxing so i have to trade a day of training in the gym and figure out the best days to gym etc to avoid fatigue and all these factors
@@jordyvlaanderen gotcha. Bro, kickboxing or muay thai the day after deadlifting really shows how intense the DL is on your whole body. I was always super fatigued the day after.
@@robwithrbk yeah man i'm hoping my plan works out i have too try it for a month first too see if i'm getting to fatigued, i can fit 4 days of gym around my mauythai schedule but it's pushing it some days are gym morning and mauythai after work
🔥🔥🔥🔥🔥 my favorite fitness channel. Thanks bro
Going to start this tomorrow. Keep y’all updated. Will be adding Abs, Glutes, and calves work out. With 2x week cardio
how did it go?
how’s it going
any updates?
Updates sir?
This video was extremely informative! I may have to subscribe. Thank you for sharing the content.
Pretty much what i already do. I have been on the full body kick for years and focusing more on one group per workout but still hitting everything. I even do abs every day
Going to start this program next week first time ever trying a full body work out. Any advice ?
I have a question. More like I didn't understand something basic. Is it for 1 day or 3 days? I mean do I do everything in one day or do I do workout 1 on day 1, 2 on day 2, and 3 on day 3. Your answer will help me a lot. Thank you.
Great material and explanations.
Ayye Imma follow this for awhile I keep yall updated through yt comments
you yoking yet?!
Ight
How r the gains going homie?
Yo, any updates Alex?
So what’s the update
Fantastic. Thank you. I am new to the gym and have been really clueless about how to get started. Thank for this video.
Just found this workout vid. Really solid. I'm using an adapted version of this for my new 3 day full body routine. However I have swapped out some exercises on the squat day for a few more prehab/rehab movements, and core work.
Good work
Could you please explain how you modified it?
@@qusayshaban8284 no
I recommend this program. Gained look and lean mass.
I think you should make a video on how to construct an effective full body workout of our own from scratch
Can’t wait. Thank you!
Been doing this program for about 8 weeks and have really liked it. I used to do the bro split and could only force myself to work out 2 times a week due to pain. Been able to put up good weight so hopefully that equates to muscle gains. After a couple of weeks I realized I needed to buy more plates for legs.
Hey man how is it going?
@@niklasb.2364 I had to buy more weights. Been progressing especially with strength. It’s harder for me to track muscle gains off size because I’ve also lost weight. I take long breaks between sets so the program takes me a while personally but that could be just me. I’m hardly ever sore by the next workout. I’m still using it but am considering switching up for the new year just for a change but no real reason to. I needed to invest in some straps because I’m having tendinitis issues. This probably had to do with impatience and progressing too fast. Started with kettlebell swings with a 97 pounder. Then going heavy on all the lifts. I’d say take it slow and easy. Best of luck
Wow thanks for the scientific breakdown, really educational video. Subscribed.
Workout 1: 22 sets, Workout 2: 23 sets & Workout 3: 23 sets - and that's without warm-ups.
Too much volume for naturals in almost all age groups imo - intensity will wain as the workout goes on.
22-23 sets isn't too much for a whole body workout. For one muscle group yes, but definitely not spread between all muscles. A typical upper body workout with chest, back, shoulders, biceps and triceps can easily be 25-26 sets in a session.
Just what I wanted. Thnx man...thnx a lott...
Just received my book from you. 🙏🏾💡Looking forward to diving into it. Thanks
Love this workout! I'm more of an higher end intermediate/lower end of advanced lifter. Found this workout can be done in under 1.5 hrs. In 2 weeks, I have made a 5lb gain in my sets. I've been doing all the exercises listed in the video, but what are the best alternatives to these exercises?? I ask because I have been dealing with bicep tendinitis for past 4 months.
If ur advanced u can pick ur self
Day 2. I've been doing the Bro Split for a while now. Really enjoying this new routine
How is it going und how are your results?
How are your results?
Going on my 2nd week with this program. Feeling like I’m getting a good workout every time. Also adding in a little cardio every session as well.
How has it been?
how’s it going
Dont tell me you quited man
Please tell us how is it going
@@justinthaim8879 Its over
Was going to design something for myself, but thanks this is exactly what I need! 😍
So im a 13 year old boy that is very skinny and from today i will follow this program and update u guys everyday this will show my progress
Day 1: day 1 I really did not like leg workout so i was not use to them so i had to use 15 pounds instead of 20 I ate a salad with chicken and also had some herbalife
Day 2: this is my rest day my legs are very sore so is my back im just watching what im eating very tempting lol my sis bought a huge sourpatch kids and i had to force myslef from not getting any lol ill update u guys tmr btw im doing this as Monday,wens-day ,Friday also on my rest days i just do some cardio like i am rn typing this lol ill update yall tmr
Day 3 so i figured out that im going to mexico at friday so i have to do my 2 workout wensday and Thursday so my legs were sore and i did the workout my bicep got sore and yea i ate chicken with brown rice and a gallon of water
Day 4 so i did my workout nothing sore i wont edit in the weekend because were going to mexico so i had to finish this workout earlier then usual
Weekend: so this weekend I did 100 pushups for the weekend because i was just bored and im going back home rn tmr the grind starts again!
All the best
Sorry i have not replied so this week i noticed my back and chest have gotten muscular a little i tried to eat as healthy as i can and yea that was my week lol
Alr tuesday: tuesday i just ddi cardio
Today: I did my workout i very sore on my arm i see lots of improvements already!! My bicep has grown my chest,back,shoulder, legs,triceps have gotten alot more cut so yea that was my day lol
Hello its almost been a month since i replied umm idk where to start I just wanted to do this till the end of may for a summer body I have not ate any junk i sticked with my diet and that helped i did cardio i got bigger and my arms backs legs and chest are in really good shape i did a ab work out so i have a 4 pack and yea ill reply next week
Well here we are summer i have a good body I think i will keep doing this or start a new program yea thanks to everyone who stood by my side!!
Excellent video. Can’t commit to the gym for no more than three days, I’ve also lost muscle mass so this is perfect.
This route is so helpful. I use dumbbells (some bands for cable replacement movements) and apply these methods to the equipment I have at home. Do you think you will explore a 4 or 5 day routine in the future? Thank you 🙏🏻 BP
Brilliant, thank you so much
Great video! What about rest period/intervals between sets? How long ?
That will depend a lot on reps in reserve. If you're getting close to 0, you'll need >4 minutes. If you are leaving 2 to 3 reps in the tank, 2 to 3 minutes max. Also, more isolated movements need less rest and compound lifts need a bit more.
This involves many considerations like your age, your level of fitness and your stage of development. It's akin to one man telling another the type of woman he should be dating or the clothes (fashion) he should be wearing. You could use your heart rate (using a heart rate monitor) and wait till your heart rate returns to a certain level before commencing the next set. Alternatively, time the workout and try to shorten each workout each session (similar to what they do in CrossFit). This will build up stamina and recovery strength between workouts.
Thanks Man! Your channel helped me a lot.
Solid routine, definitely going to try. Only thing missing is abs workout but it should be obvious what they are for most people.
what about calves ??
deadlifts and squats are perfect ab workouts, you dont need to do extra workouts for that
@@shadowmosesisland2255 true, it's a pretty wholesome exercise.
@@WorldlyBudget and what about calves?
@@klems7 just chuck in a Calf exercise twice a week, they are very easy and you can do them at the end of a workout
Very good video 😀 bravo 👌 thank you.
My minimalist 3 day full body split.
Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 3x8.
Workout B: Deadlift 3x5, Overhead Press 5x5, Chin Up 3x6, Strict Curl 2x8.