Watch me rank some 4 day hypertrophy splits here! th-cam.com/video/wUJybzgITc8/w-d-xo.html . If you’d like a free copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole); 2. DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs
I will incorporate the Arnold X Upper/Lower routine. I’ve been doing the PPLx2 for a long time and I think it’s time for a switch since I want to do just 5 days a week because of jiu jitsu and recovery. Thanks for showing us this doc!
@@Smogytho I tried it for 2 months, and I made gains during that time frame but I didn’t like it too much. The Upper days were the hardest of them all. This is because you are training back, chest, bicep, tricep, and shoulders. This would mean 2h+ at the gym unless you carefully adjust your sets and do wayyy more sets on the Arnold routine before the Upper day. It’s all about managing your sets but I hate doing upper days lol so I switched back to PPLx2.
Personally, I definitely agree with your number one! I have been doing various "modified full-body"-programs (4-6 days/week) for some years now, sometimes for strength primarily, sometimes for hypertrophy. They have been working great, both for myself, as well as others who I have programmed for!
I agree completely. I do shoulders+quads+vert.pull one day chest+arms+horizontal pull+hams on another. Repeat twice. Add another weak point day (for me it's side/rear delts+ arms)
I have been struggling to nail a 5 day split. I used to work out 6 days a week but circumstances have made a 5-day split my (or less) my only choice. I stick to it but I tried doing a push- pull split with my leg workout split in half and shared between the two days an realised that I am missing out on isolation exercises because I am usually dead (3 ex per muscle, 3 working sets, causing me to overhead press, bench and leg press in one session) by day 3. I never thought of combining upper/body with PPL. I worry a lot about hitting legs 2 (and thoroughly). I may still give it a go till the end of the month but PPLUL might be on the cards from April through July! Thanks Doc!
A good split is Push/Pull + Legs, I think (4 days a week); it separates Upper more evenly... Although the Pull + Legs workout might be kinda long. Great video Dr Swole! 💪
I'm likely going to be able to go to the gym on: Friday, sat, sun, mon and wed. Which is not ideal in terms of a 5 day split but wondered what your thoughts were about PPLUL on these 5 days. Would you recommend doing Pull first so there is 48 hours between pull and legs? Which still allows 48 hours between push and upper? I'm still fairly new to my gains so don't have much prioritisation at the moment
Hi swole i have 2 lagging muscles my chest and back and I want to hit them more frequently like 3 three times a week but on a 5 day split...can it be possible?
I think I like the nunez split . My normal split upper lower > wed & sunday off. There some days I feel tired of this split I train volume upper n lower
Starting the Alberto Nunez split tomorrow. As a skinny guy, my chest grew doing upper/lower, but my shoulders and arms are lacking. I hope this split is going to fix that. Thanks doc!
Hello my friend...This period I'm doing your fantastic program ...pplul...I want to ask you where i can find Alberto Vunez split??!!Thank you very much... keep going your perfect job!!
Im currently working about 55-60 hours a week while training boxing and jiujitsu so the upper lower 4-5 times a week has been doing well so far but some days I definitely feel too drained so maybe i should switch to full body
I suggest it. I'm 2 months in to 3x full body, and I'm growing solid results. I personally use the big 5 every time. I use dumbells and do a form of bench, squat, DL, Shoulder press, and rows. Sets of 10 8 6 4 2 with increased weight. Afterwards I do a few sets of isolation depending on area I'm focusing on the most. I end with a single plank or crunches to hit abs a bit. Just my opinion.
Hi doc, I've been running a 5 day U/L powerbuilding split for about 3 months and loving it but I'm starting a soccer season in a few weeks. This means I'll have practice Monday to Friday for about 2 hours and I also plan on being in a calorie deficit. What split do you think I should run? Is it still possible for me to continue powerlifting or should I just bodybuild to preserve muscle and reduce fatigue?
If you aren't progressing from a powerlifting standpoint I'd just focus on preserving muscle. The split will depend on how much volume you can recover from
@@DrSwole do you think I would have more recovery issues if I put 2 leg days on Saturday and Sunday or if I trained legs during the week right after practice? Or should I just do one longer leg day?
You will definitely burn yourself out with 2 leg days a week, atleast if you’re actually training hard that is. I’d recommend one good leg day a week. I see no benefit to training legs Saturday and Sunday as this would just mean you’re training way too easy or if you’re training hard then it would mean you’re going to end up over training and burning out. 1 hard leg day per week and monitor how it affects your ability to play soccer, if it’s interfering then remove some sets or train easier on legs as it sounds like soccer will be your main focus during this time.
1.Chest/Back/Triceps 2.Rest 3.Legs/Shoulders/Biceps 4.Rest 5.Back/Chest/Triceps 6.Off 7.Off 1.Shoulders/Legs/Biceps 2.Rest 3.Chest/Back/Triceps 4.Rest 5.Legs/Shoulders/Biceps 6.Off 7.Off ......for over 3 years. 45-60 min training.Hello from Serbia
Hey Dr. I appreciate your content. I am a relatively new bodybuilder but I am worried about eating a high protein diet because I have type 1 diabetes. Based on my body weight your bottom number would be around 150 gram per day. Is that considered excessive? I am trying to maintain my weight while losing fat, so high fat/carb seems counter productive. Any tips?
I am trying to create a good upper/lower split for me, but I have a couple of limitations... Do you Reckon i can create an effective program with just 45/60min training sessions, and with only free weights and pull up bar? Thanks for the videos!
Hi Mr.Bill, what to do if i can't meet my protien goals everyday, can i build muscle with less protein? I am a beginner lifter with 1 1/2 year experience.
How do you feel about an Upper/Lower, 6 day set up as: upper 1/lower 1/upper 2 /lower 2/upper 1/lower 1/rest upper 2/lower 2/upper 1/lower 1/upper 2/lower 2/rest? Basically alternating weeks of upper/lower 1 focus and upper/lower 2 focus
I tend to agree with you. Used to train full body when I first started training, and while it did help build work capacity, after about 6 months, I hit a point where I was only getting leaner without putting on the size I wanted. In addition, I never felt like I was fully recovered, and the workouts were pushing 2hrs. That all changed once I switched to splits. I still use full body when I'm on vacation on traveling for work. Not bad depending on your goals or for those who don't want to, or can't hit the gym 5X per week.
On a FIVE day full body split when do you grow? I realize DAILY volume PER BODYPART is greatly reduced, but does that mean muscle protein synthesis for each muscle is completed in 24 hours? Would it be better to do full body every other day to give the muscles time to grow? (equating the volume of course, i.e. 5 sets of chest 3X per week versus 3 sets of chest 5X per week). Thanks!!!
Hey Thanks for providing such content without any money. I came across ur Greyskull modified video can u tell me what should be the starting % for lift’s in that program .
Watch me rank some 4 day hypertrophy splits here! th-cam.com/video/wUJybzgITc8/w-d-xo.html
.
If you’d like a free copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole); 2. DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs
Please reply me.on insta please
Please tell on excerise selection
Weekly check up for the algorithm!
Thanks my friend 🙏🏼it helps!
I will incorporate the Arnold X Upper/Lower routine. I’ve been doing the PPLx2 for a long time and I think it’s time for a switch since I want to do just 5 days a week because of jiu jitsu and recovery. Thanks for showing us this doc!
How was it, im thinking about starting it
@@Smogytho I tried it for 2 months, and I made gains during that time frame but I didn’t like it too much. The Upper days were the hardest of them all. This is because you are training back, chest, bicep, tricep, and shoulders. This would mean 2h+ at the gym unless you carefully adjust your sets and do wayyy more sets on the Arnold routine before the Upper day. It’s all about managing your sets but I hate doing upper days lol so I switched back to PPLx2.
@@jeangtech1830 you don't know how to train then, no need to add allat volume
Personally, I definitely agree with your number one! I have been doing various "modified full-body"-programs (4-6 days/week) for some years now, sometimes for strength primarily, sometimes for hypertrophy. They have been working great, both for myself, as well as others who I have programmed for!
Glad they've worked for you!
Takes some experience to run in higher frequencies but if you know what you're doing they're great
I agree completely. I do shoulders+quads+vert.pull one day chest+arms+horizontal pull+hams on another. Repeat twice. Add another weak point day (for me it's side/rear delts+ arms)
Nice!
More footage of you working out taking us through routines in your gym please.
I have been struggling to nail a 5 day split. I used to work out 6 days a week but circumstances have made a 5-day split my (or less) my only choice.
I stick to it but I tried doing a push- pull split with my leg workout split in half and shared between the two days an realised that I am missing out on isolation exercises because I am usually dead (3 ex per muscle, 3 working sets, causing me to overhead press, bench and leg press in one session) by day 3.
I never thought of combining upper/body with PPL. I worry a lot about hitting legs 2 (and thoroughly).
I may still give it a go till the end of the month but PPLUL might be on the cards from April through July! Thanks Doc!
A good split is Push/Pull + Legs, I think (4 days a week); it separates Upper more evenly... Although the Pull + Legs workout might be kinda long. Great video Dr Swole! 💪
Thanks man!
I've done that, and yeah that Pull + Legs day is murder. It's almost like to be able to do it, you have to de-emphasize one or the other (or both!)
Or
Push - Chest, Shoulders, Tricep, Quads
Pull - Back, Bicep, Hamstrings
Video idea: 3-day full body split for advanced athletes 😊👍🏻
Hmm interesting! Thanks
Notification gang member in the building
🎖🎖🎖
bro your intro ids GOD level... Love from INDIA
Lmao thank you 👊🏼
Yeah!
😉
Good video!
Glad you enjoyed it
I think number 2 is the best
Upper lower five day
I’m doing P,P,L, P,P as I’m not prioritising legs. What are your thoughts of this?
I'm likely going to be able to go to the gym on: Friday, sat, sun, mon and wed. Which is not ideal in terms of a 5 day split but wondered what your thoughts were about PPLUL on these 5 days. Would you recommend doing Pull first so there is 48 hours between pull and legs? Which still allows 48 hours between push and upper? I'm still fairly new to my gains so don't have much prioritisation at the moment
Hi swole i have 2 lagging muscles my chest and back and I want to hit them more frequently like 3 three times a week but on a 5 day split...can it be possible?
Thank you 😊
Cheers!
Another solid vid, thanks man 😊
Cheers dude!
I think I like the nunez split . My normal split upper lower > wed & sunday off. There some days I feel tired of this split I train volume upper n lower
It's an cool one!
for me its best work push pull legs rest back and chest on one day than arms rest
Same
I've never heard of a 5 day full body working unless it's like Easy Strength
Starting the Alberto Nunez split tomorrow. As a skinny guy, my chest grew doing upper/lower, but my shoulders and arms are lacking. I hope this split is going to fix that. Thanks doc!
Lmk how it goes!
Hello my friend...This period I'm doing your fantastic program ...pplul...I want to ask you where i can find Alberto Vunez split??!!Thank you very much... keep going your perfect job!!
I haven’t made a program on that split
Appreciate the support!
I am currently on a 6 day PPL split and I want to keep the weekend to myself.
Is it acceptable to do a 5 day split without a rest day in between?
Im currently working about 55-60 hours a week while training boxing and jiujitsu so the upper lower 4-5 times a week has been doing well so far but some days I definitely feel too drained so maybe i should switch to full body
Worth a shot!
I suggest it. I'm 2 months in to 3x full body, and I'm growing solid results. I personally use the big 5 every time. I use dumbells and do a form of bench, squat, DL, Shoulder press, and rows. Sets of 10 8 6 4 2 with increased weight. Afterwards I do a few sets of isolation depending on area I'm focusing on the most. I end with a single plank or crunches to hit abs a bit. Just my opinion.
Hi doc, I've been running a 5 day U/L powerbuilding split for about 3 months and loving it but I'm starting a soccer season in a few weeks. This means I'll have practice Monday to Friday for about 2 hours and I also plan on being in a calorie deficit. What split do you think I should run? Is it still possible for me to continue powerlifting or should I just bodybuild to preserve muscle and reduce fatigue?
Tricky scenario. Depends on how fatiguing soccer practice is for you
If you aren't progressing from a powerlifting standpoint I'd just focus on preserving muscle. The split will depend on how much volume you can recover from
@@DrSwole do you think I would have more recovery issues if I put 2 leg days on Saturday and Sunday or if I trained legs during the week right after practice? Or should I just do one longer leg day?
You will definitely burn yourself out with 2 leg days a week, atleast if you’re actually training hard that is. I’d recommend one good leg day a week. I see no benefit to training legs Saturday and Sunday as this would just mean you’re training way too easy or if you’re training hard then it would mean you’re going to end up over training and burning out. 1 hard leg day per week and monitor how it affects your ability to play soccer, if it’s interfering then remove some sets or train easier on legs as it sounds like soccer will be your main focus during this time.
Also, consider training legs Friday so you have Saturday and Sunday to recover so you can properly run and kick the ball lol
1.Chest/Triceps
2.Back/Biceps
3.Shoulders&Hams/Glutes
4.Off
5.Chest/Back/Arms
6.Shoulders/Quads
7.Off
Thanks for sharing
@@DrSwole hi swole Do you think this split is good?
@@Eren-kv2fy It could work!
@@Eren-kv2fy probably not my favorite
1.Chest/Back/Triceps
2.Rest
3.Legs/Shoulders/Biceps
4.Rest
5.Back/Chest/Triceps
6.Off
7.Off
1.Shoulders/Legs/Biceps
2.Rest
3.Chest/Back/Triceps
4.Rest
5.Legs/Shoulders/Biceps
6.Off
7.Off
......for over 3 years. 45-60 min training.Hello from Serbia
Hey Dr. I appreciate your content. I am a relatively new bodybuilder but I am worried about eating a high protein diet because I have type 1 diabetes. Based on my body weight your bottom number would be around 150 gram per day. Is that considered excessive? I am trying to maintain my weight while losing fat, so high fat/carb seems counter productive. Any tips?
I think that should be fine. Bringing down fats and carbs would be better to balance calories
Hi Mr.Bill,Can you make a video about bringing up lagging body parts and imbalances?
I’ve done videos on those!
th-cam.com/video/1RFo0mskaiw/w-d-xo.html
Thank you
@@mrinalvishal3098 👊🏼
I am trying to create a good upper/lower split for me, but I have a couple of limitations... Do you Reckon i can create an effective program with just 45/60min training sessions, and with only free weights and pull up bar? Thanks for the videos!
yes for sure!
Hi Dr Swole
I have a question. I am currently cutting and I don't know what to choose between arnold and ppl. Which would you recommend?
I compare the two here th-cam.com/video/YQ0v0yakWGQ/w-d-xo.html
Why u dont add a Back shoulder exercice ?
Not a beginner but i still think PPLUL is the best 5 day split
Long as it works for you
U should do training vlogs!
Good suggestion, thanks!
Hi Mr.Bill, what to do if i can't meet my protien goals everyday, can i build muscle with less protein? I am a beginner lifter with 1 1/2 year experience.
You still can, but I would try to optimize protein if at all possible
Okay,thank you!
Where would you rank your "dr swole x arnold split?"
do you make a video to a 6-day-week soon?
Planning to!
Is Doing 7 or 8 working hard sets for biceps and triceps good for hypertrophy?
Or should i increase the number of sets?
You’ll have to figure it out for yourself!
Volume is very individual
please suggest me a 5 days workout split
what do you think of
- pull
-rest
-push
-pull
-legs
-push
-rest
Could be doable but not ideal fatigue distribution
@@DrSwole how about
Push
Pull
Legs
Arms and shoulders
Chest and back
How do you feel about an Upper/Lower, 6 day set up as:
upper 1/lower 1/upper 2 /lower 2/upper 1/lower 1/rest
upper 2/lower 2/upper 1/lower 1/upper 2/lower 2/rest?
Basically alternating weeks of upper/lower 1 focus and upper/lower 2 focus
That works
The Alberto split is absolute BS. Only 1 rest-day between upper and arms & shoulders??
doctor sorry but where i can find nunez's splits?
I haven’t done a program on that
Please don’t forget the stomach area(abs)!!!!
The abs don’t always need to be trained directly
I discuss here th-cam.com/video/Lr-gxz4C-84/w-d-xo.html
Does anyone have the Alberto nunez split?
It's as in the video
@@DrSwole I mean the exercises
@@JayMMA01 I haven’t put out a program using that split yet
Sorry doesn’t make sense..full day is not actually “full day”
Can someone send me the Alberto nunez split
It's laid out in the video, I don't have a program for it
I have personally found full body splits to be the worst among all of them
Splits are very individual and won't work for everyone!
I tend to agree with you. Used to train full body when I first started training, and while it did help build work capacity, after about 6 months, I hit a point where I was only getting leaner without putting on the size I wanted. In addition, I never felt like I was fully recovered, and the workouts were pushing 2hrs. That all changed once I switched to splits. I still use full body when I'm on vacation on traveling for work. Not bad depending on your goals or for those who don't want to, or can't hit the gym 5X per week.
On a FIVE day full body split when do you grow? I realize DAILY volume PER BODYPART is greatly reduced, but does that mean muscle protein synthesis for each muscle is completed in 24 hours? Would it be better to do full body every other day to give the muscles time to grow? (equating the volume of course, i.e. 5 sets of chest 3X per week versus 3 sets of chest 5X per week). Thanks!!!
I don’t think there’s a solid answer, frequency is more important as volume gets higher
Beyond that, I think it will vary per individual
Hey Thanks for providing such content without any money. I came across ur Greyskull modified video can u tell me what should be the starting % for lift’s in that program .
glad to help
Just start off with weights you’re used to in that rep range and work up
I see no deference in Albarto split and arnold split other than the order of days
There are slight differences
moço de Deus, para de mexer esse cotovelo 4:04
hi doc.. how do I know that I am in intermediate or still a beginner?
You'll know if you train enough
I typically define int as beyond 1-2 y of serious training
You can use your rate of progress as well
That tank top is lame