As a beginner to intermediate and after trying different methods I've settled with a push, pull, legs, rest, total upper body, rest, legs, I've stacked the push and pull together to create an extra rest day, I would make the upper body a full body but the legs need the extra day, hit the push pull and legs consistently and then get some room to play with for the rest of the week, really helps me balance my life out
Hi! Thats sounds pretty good. I was wondering what you think about doing Push - Legs - pull (or different order) - rest - Full body? I am currently doin 3 day full body and was looking for an extra day in the week but not weekend. Any tips welcome! :) Edit: i dont want to overdo my legs since both my knees/quads are really bad and i am scared it will break them again
I like the idea of as I call it "Full Body Push/Pull". What I mean with this is that you do "leg push movements" on push day aswell and "leg pull movements" on pull day. You have two types of workouts: - Push + quads (and if you want to isolate it: calves and/or adductor) - Pull + hamstrings (and if you want to isolate it: abductor) This cycles after 2 weeks: First week is push, pull, push and second week is pull, push, pull. With this you hit every muscle group 3 times in 2 weeks and have great recovery time.
I do a push, and mix in half of my leg work out with it, supersetting. A pull, mixing the other half of leg day. Day off, and then repeat. 4 day a week work out. Mon: Push/legs. Tue : Pull /legs. Thur: Push/ legs. Fri : Pull/ legs. Works for me. Sat, Sun, Wed rest days.
No the two day full body split Is the best recovery to stimulus ratio. Once you get stronger full body 3 days a week goes down hill unless one of the days are lower intensity etc
Upper/lower/full body works well for a 3 day/week split aswell. Keep it simple but heavy on full body day, do 3-4 compund movements and you'll hit every muscle group twice a week aswell
Great video. I have seen a lot of video about 3 day programs recently and this is so far the best one and is worth a try. I am training 3 days a week. Was doing PPL at first, but it definitely doesn't work well for a 3 day. Than went for a full body and it feels much better. I plan to switch it up a little, because I want to hit each muscle group a little bit harder and hit it twice a week I'm thinking of doing Day 1 Push and Legs, Day 2 Pull and Push, day 3 Legs and Pull, but maybe I'll try your way as well.
This is how I've set up my full-body training. Each day has a different focus. The only difference is I've found it helpful to start with the Leg focused day and end with the Pull day. Especially if you are going to be squatting and deadlifting heavy in the same week (relative to you) as it allows for more recovery between those sessions. Less relevant if you aren't deadlifting/squatting heavy.
Great video. Definitely deserves more views. I guess I might be in a weird demographic for lifters who know enough to actually understand this but not enough to already know this. For example I’m an intermediate lifter trying to design a program for my friend who is a beginner.
I learned so much in this vid. I'm a beginner/intermediate that is getting back into the gym bc I have free access in my apt building. I've never been intentional or consistent with fitness despite playing sports all my life. I'm way too lean and I wanna add a little bit of muscle (low expectations) so I'm gonna use your videos to create a more intentional and consistent weekly plan. Next is researching nutrition for lean bulk.
I work out 3x per week and what I've found best is a modified upper/lower. On upper days, I do chest, back, front delts (just with my compound pushing), and triceps. On lower days, I do 4 leg exercises and then do biceps and lateral raises. Every muscle gets 4-5 days break and I never lift 2 days in a row so I can go hard when I do lift. I can't get psyched up to do a heavy leg exercise every time I hit the gym.
The other option some like is alternating between push and pull and on push days, do knee dominant legs and on pull do a hinge. I just don't like that b/c I don't like warming up the whole body every time.
@@test-dt9bc I did not feel good about putting lateral raises and biceps on leg day. My biceps weren't recovered enough to hit back well. Instead, I just do pretty standard upper/lower. On upper days, I do 2 pulls, 2 presses, lat raise, a bicep, and a tricep iso. On lower days, I do two quad dominant lifts, a hinge, a leg curl, and then I do feel okay mixing in some rotator cuff work, rear delt work, and forearms. I'm noticing progress and feel like frequency of every 4-5 days is just right.
I went from 1 1/2 ppl rotation/week to just one due to time restriction and was just about to build a 3 day full body instead, but this was a very interesting approach that i look forward to try!
As a beginner I tried doing full body and I was absolutely destroyed. It caused me not to go back in the gym for the rest of the weak due to soreness. I will now try push pull leg.
Could make a more detailed Video for this Trainings-System: Which exercises, how many sets per bodypart, how many RIR, How many Reps. Greetings from Germany 😊
This guy doesn't know what he's talking about. If you don't want to listen to me because you think I'm an old loser here's a young guy who knows what's up. th-cam.com/users/shortsUz33KjFQob4?feature=share
I will stick to a 3-day PPL. I will quit exercising entirely if I have to do three full-body workouts. Which one is right for me? The one I'll stick to. Thanks.
Thank you so much for this information. I am new to this (only started last August) and after trying some schedules that my gym can make, I want to try to figure things out myself and I have been struggling to find a 3-day-split that will help me with my goal (muscle gain). Now, I’ve got upper body/lower body split but it doesn’t really work for me. So I’m definitely going to try this! Thank you
Thanks a bunch this is what I try to do in my head but never keep track of or write it down so the screenshot of the breakdown is soo gonna come in handy. 🙏🏼
Hey man! I totally understand these principles and have 3 days a week to work out. What are the actual exercises I should be doing in each of these? I'm so confused. Which push, which pull and which leg exercises and for how many reps? Sorry for the very basic question.
It’s cool man, I think a good place to start would be to not overcomplicate it and focus on compound movements. I should probably do a video for each day, but if you search “compound exercises for chest/shoulders” those are for push day. Search “compound exercises for back” those are for pull. “Compound leg exercises” for legs. Pick three exercises for each day, and do 4 sets for each. That’s 12 sets each day. Aim for 10-15 reps on each set. If 15 reps is easy, then increase the weight a little bit. Hope that helps
how can i work my abs when i already follow the push/pull/legs? Can i only train my abs during stretch/rest day? Keep up the great work man, love your videos
I usually do abs on push day. I do calisthenics so all my ab workouts are hanging from the bar. You can do them on rest day though, I just prefer saving a trip to the gym. Thanks man 🙏🏼
Hi, thanks for a wonderful video. Additionally, as this video is targeted towards beginners, would really appreciate if you can help with the specific exercises to be followed each day
I cant go to gym as theres no gym near where i live, but i do have a set of 10 kg dumbbell ( adjustable) can you guide me how i can use them efficiently
I’ve been lifting for 2.5 years and I’ve been disappointed with my progress. As a college student who does a 3 day split I think I’ll give the hybrid split a chance and see if it does anything
Great wisdom here but I made my greatest gains training full bodyworkouts compound lifts no more than 45 min that led me to a few victories in Bodybuilding contests and the 2008 Natural Olympia.
Hey I’ve got a question, at the beginning, you talked about how a 3 day split offers less gains and less recovery. From everything I’ve seen it is the exact opposite. I am just a beginner, however, so it would be awesome if you could send me your sources for that information.
You said 2 push exercises for chest, shoulders and triceps. 2x push for all of them at one time is = 6. Should I do all (chest, shoulders, triceps) at one day, or just pick one of them on a given push day?
Make sure you prioritize Good sleep (and recovery), good nutrition and do your workouts in the morning if possible. Make sure you get sun and enough Vitamin D. I was struggling like you do a few years back. I followed the above recommandations and it changed my life for the better.
I do a ppl every 2 days 3 times a week and in the days in between i do a 5km run with 1 day rest. I do this untill i get to the weight i want to get. After that i will probably try this hybrid method and get a bit more in shape. Thx for the idea.
Having trouble understanding. So example : day1 push: is that 2 excercises for chest . 2 excercises for shoulders then 2 excercises for triceps. 1back excercise then 1 for bicep ?
I started weight lifting last week. I'm a scrawny chick wanting to build mass and put on weight. I think this might be a better option for me rather than PPL alone since I go 3 days a week and I'm recovering much faster than last week 😂
Nice! I think PPL 3 days a week is kind of inefficient and requires a lot of volume to make the most of it. Probably better to increase the frequency rather than train each muscle only once a week
I work out in the morning and try to be as time efficient as possible. I usually work with supersets between different muscle groups. Will that affect my results negatively? I do 6 exercises in total in three supersets with alternating muscle groups
Heyy, if you're looking to do progressive overload training, at what point should you start making an increase, would it be too soon to make an increase the first week after you start working out?
I tend to try and go for Atleast 1 extra rep in the following week, and after I get to a good amount of reps, say 15 for a lighter movement, I would up the weight by like 5 and move the reps back down to 10-12
Why not train full body sessions only twice a week. That way recovery is optimized and you can get plenty of volume in per lift or muscle. Same as upper lower but with more rest. Training could be one day focused on strength training the major compound lifts for sets of 3-5 reps and then the second day would be 3 days later and you can use much higher volume 3-6 sets for each muscle group in one brutal workout. Strength and muscle will progress together as a whole unit and twice a week protein synthesis. Why is 2xweek full body not more encouraged in this community. I've made some of the best gains in my life training this way. 2 days of busting your ass with fun but hard training and 5 days to recover and grow. Recovery is everything for natural lifters. Strength progression is the key to gains. It's not for beginners only that's a fat lie. All of the old school pre steroids era bodybuilders trained full body drug free 2-4 days a week and they had glorious massive strong physiques. Splits were made for drug abusing bodybuilders not for natural lifters. Naturals need to keep volume low and get very strong to see good muscle mass. I prefer higher intensity sets over pump training. Plus it gives solid realistic strength goals to hit on each lift. Thanks for this video
Interesting approach. Been using the Full Body/PPL Split for 2 months. I like it a lot. On rest days I usually run except for a day a week where it is a complete rest (No run or weights). Do you have a good 2 days program? I would probably try it to give me more room to augment my running volume training slighty than the 3 day FB PPL/Hybrid.
You are so close to being too close to the camera, like you aren’t quite too close, but one more inch and it would be😂 I kinda like it. Thanks for the vid
I dont know how bad your hip problems are, but if it isn't severe, I think squats and deadlifts are exactly the thing you need to do. I squated and deadlifted me back into mobility after operation of 2 herniated discs. Yes it was dificult and a bit scarry at first, but it worked great. You can always start doing RDLs (even if you dont get that deep) with light weight as a "weighted stretch". For me it was like this. My mobility was to bad for proper deadlifts shortly after the operation, but it got way better as I used these strength exercises with lighter weight and higher repetition as streching and mobility exercises. When my mobility got better and I recovered properly from my operation I went up with the weight and now they are definitely strength movements and go smoothly.
"PPL is the best split, but what about people who want a 3 day split?" PPL *IS* A 3-DAY SPLIT!!! wtf.. It makes no sense to plan a workout around a 7 day week, because 7 is such a strange number. So I like to plan my schedule without specific days of the week involved. Throw the calendar AWAY!
Hey Really amazing mixed routine , but i just couldn't quite understand the compound and isolation movements . So for example for the Push full body workout day , you explained that we need to do the first 2 push as compound ! shouldn't it be isolated movements , since we practicing the chest , shoulders and triceps Independently because it is a push day , so every muscle should be isolated with certain exercise . Right ?!
For push/full body day, I want to start with 2 compound movements for push muscles because the focus of the workout is chest/shoulders/triceps. This allows me to train these muscles a little harder than Pull or Legs. I would save the isolation movement at then end of the workout after hitting Pull and Legs. In general, starting with 2 compound movements for the focus muscle group allows you to train harder on those exercises because you have the most energy available.
I do 6 or 7 exercises per workout, 3-4 sets per exercise. But I don’t think the number of exercises matters as much as how much effort you put into each set. Also it depends how good my nutrition and sleep was the days leading up to a workout. Better habits = more volume
I struggled a lot with getting the best Gym-schedule for my lifestyle because i am busy. I only read comments like : thanks for the video or i will try this but.. who tried this already? What is your experiences? Is this schedule good for muscle gain? Please let me know in the comments👍
@@ivaskuu If you're natty the only way you will achieve your maximum muscle potential is w/ a full body 20 rep breathing squat program. It is the program that build all the pre-steroid greats. This guy has no clue what that is. He says w/ full body anything goes. That's not true. A full body program is done a specific way.
As a beginner to intermediate and after trying different methods I've settled with a push, pull, legs, rest, total upper body, rest, legs, I've stacked the push and pull together to create an extra rest day, I would make the upper body a full body but the legs need the extra day, hit the push pull and legs consistently and then get some room to play with for the rest of the week, really helps me balance my life out
That’s actually a great split by the sounds of it. PPL + Upper/Lower Body 5 days a week. Good spacing and a good balance of muscle groups 💪🏼
@@mindbodyprime thanks man balance is key
Hi! Thats sounds pretty good. I was wondering what you think about doing Push - Legs - pull (or different order) - rest - Full body? I am currently doin 3 day full body and was looking for an extra day in the week but not weekend. Any tips welcome! :)
Edit: i dont want to overdo my legs since both my knees/quads are really bad and i am scared it will break them again
I like the idea of as I call it "Full Body Push/Pull". What I mean with this is that you do "leg push movements" on push day aswell and "leg pull movements" on pull day.
You have two types of workouts:
- Push + quads (and if you want to isolate it: calves and/or adductor)
- Pull + hamstrings (and if you want to isolate it: abductor)
This cycles after 2 weeks: First week is push, pull, push and second week is pull, push, pull.
With this you hit every muscle group 3 times in 2 weeks and have great recovery time.
nice, I never thought about the leg push and leg pull that's interesting
I do the same exact same split. I alternate this with torso and limbs split every 3 months
@mindbodyprime what he is describing is literally just a push/pull workout. Suprised you have never heard of it.
Perfect 3 days workout, didn't manage to find any better online ! Thanks a lot
Perfect for the busy people! Much Appreciated!
Let’s get it
I do a push, and mix in half of my leg work out with it, supersetting. A pull, mixing the other half of leg day. Day off, and then repeat. 4 day a week work out. Mon: Push/legs. Tue : Pull /legs. Thur: Push/ legs. Fri : Pull/ legs. Works for me. Sat, Sun, Wed rest days.
🔥 didn’t think of that, good balance
you must have a dinasour of a leg mate !
W
What i do is 3 days a week push pull legs full body hybrid:
1)Push + legs
2) martial arts
3) Push+Pull
4) martial arts
5) Pull+legs
6) rest
@@Minestrini i want to talk with you man, do you have insta?
Full body 3x a week only gets you 10% more gains than Full body 2x a week... Something to keep in mind if you have limited time.
This would be great for me! Is their any thing your basing this off?
What do I do for the other 5 days
3x a week gives 10% more gains? Glad to know that, is there any research baking this up?
No the two day full body split Is the best recovery to stimulus ratio. Once you get stronger full body 3 days a week goes down hill unless one of the days are lower intensity etc
why? Explain it please?
Upper/lower/full body works well for a 3 day/week split aswell. Keep it simple but heavy on full body day, do 3-4 compund movements and you'll hit every muscle group twice a week aswell
This is perfect man, thank you so much for the tips and the quality of the video! ❤️
for sure man thanks for watching!
Great video. I have seen a lot of video about 3 day programs recently and this is so far the best one and is worth a try. I am training 3 days a week. Was doing PPL at first, but it definitely doesn't work well for a 3 day. Than went for a full body and it feels much better. I plan to switch it up a little, because I want to hit each muscle group a little bit harder and hit it twice a week I'm thinking of doing Day 1 Push and Legs, Day 2 Pull and Push, day 3 Legs and Pull, but maybe I'll try your way as well.
This is how I've set up my full-body training. Each day has a different focus. The only difference is I've found it helpful to start with the Leg focused day and end with the Pull day. Especially if you are going to be squatting and deadlifting heavy in the same week (relative to you) as it allows for more recovery between those sessions. Less relevant if you aren't deadlifting/squatting heavy.
Great video. Definitely deserves more views. I guess I might be in a weird demographic for lifters who know enough to actually understand this but not enough to already know this. For example I’m an intermediate lifter trying to design a program for my friend who is a beginner.
I learned so much in this vid. I'm a beginner/intermediate that is getting back into the gym bc I have free access in my apt building. I've never been intentional or consistent with fitness despite playing sports all my life. I'm way too lean and I wanna add a little bit of muscle (low expectations) so I'm gonna use your videos to create a more intentional and consistent weekly plan. Next is researching nutrition for lean bulk.
This is great ! Thanks for sharing. Limited on time to workout these days with kids. This is the perfect split.
I'm gonna use your hybrid split, i think it's awesome, but could you tell me which exercises i should practice on each day? Thanks a lot.
Have u got any?
where's the actual exercise selection for this PPL Hybrid template Coach?
This is actually perfect! It’s going to take me some time to fill out which exercises to fill this out with but this is the perfect plan for me..
I work out 3x per week and what I've found best is a modified upper/lower. On upper days, I do chest, back, front delts (just with my compound pushing), and triceps. On lower days, I do 4 leg exercises and then do biceps and lateral raises. Every muscle gets 4-5 days break and I never lift 2 days in a row so I can go hard when I do lift. I can't get psyched up to do a heavy leg exercise every time I hit the gym.
The other option some like is alternating between push and pull and on push days, do knee dominant legs and on pull do a hinge. I just don't like that b/c I don't like warming up the whole body every time.
Did you notice some good result ...I can hit the gym three times just looked you
@@test-dt9bc I did not feel good about putting lateral raises and biceps on leg day. My biceps weren't recovered enough to hit back well. Instead, I just do pretty standard upper/lower. On upper days, I do 2 pulls, 2 presses, lat raise, a bicep, and a tricep iso. On lower days, I do two quad dominant lifts, a hinge, a leg curl, and then I do feel okay mixing in some rotator cuff work, rear delt work, and forearms. I'm noticing progress and feel like frequency of every 4-5 days is just right.
and I do all that alternating. so week one upper, lower, upper on MWF and week two lower, upper, lower.
I went from 1 1/2 ppl rotation/week to just one due to time restriction and was just about to build a 3 day full body instead, but this was a very interesting approach that i look forward to try!
Yeah try it out!
Did you try ?
Man, I will try this imediatly next week. I've being trading full body and PPL each month, never knowing exactly what to do. That is a very good plan
Thanks man I hope it works well for you
As a beginner I tried doing full body and I was absolutely destroyed. It caused me not to go back in the gym for the rest of the weak due to soreness. I will now try push pull leg.
could you reveal the actual excercises for the hybrid plan you created?
Could make a more detailed Video for this Trainings-System: Which exercises, how many sets per bodypart, how many RIR, How many Reps. Greetings from Germany 😊
thanks for your feedback and that's a good idea. I'll add this to a more detailed video 💯
Amazing hybrid. Was looking for a routine with the best of both worlds. Thank you
Thanks I’m glad you liked it!
Thank you so much for making this I’m gonna give this a try. I’ve been struggling to find the right split with my schedule and this looks promising.
How is it?
As someone whos time has been limited and i have gone from 5 x per week to 3 x per week, im definitely going to give this a try
Nice video I’m 15 and I just started working out, thanks for the help bro!
For sure bro that’s awesome you’re starting at 15, stick with it 💯
This guy doesn't know what he's talking about. If you don't want to listen to me because you think I'm an old loser here's a young guy who knows what's up.
th-cam.com/users/shortsUz33KjFQob4?feature=share
I will stick to a 3-day PPL. I will quit exercising entirely if I have to do three full-body workouts. Which one is right for me? The one I'll stick to. Thanks.
Thank you so much for this information. I am new to this (only started last August) and after trying some schedules that my gym can make, I want to try to figure things out myself and I have been struggling to find a 3-day-split that will help me with my goal (muscle gain). Now, I’ve got upper body/lower body split but it doesn’t really work for me. So I’m definitely going to try this!
Thank you
Thanks a bunch this is what I try to do in my head but never keep track of or write it down so the screenshot of the breakdown is soo gonna come in handy. 🙏🏼
Hey man! I totally understand these principles and have 3 days a week to work out. What are the actual exercises I should be doing in each of these? I'm so confused. Which push, which pull and which leg exercises and for how many reps? Sorry for the very basic question.
It’s cool man, I think a good place to start would be to not overcomplicate it and focus on compound movements. I should probably do a video for each day, but if you search “compound exercises for chest/shoulders” those are for push day. Search “compound exercises for back” those are for pull. “Compound leg exercises” for legs. Pick three exercises for each day, and do 4 sets for each. That’s 12 sets each day. Aim for 10-15 reps on each set. If 15 reps is easy, then increase the weight a little bit. Hope that helps
That would be great if you had the time to do a video on each day thanks for the good content.💪😁
@@markreilly3089 i agree!
Never thought of it this way. Appreciate it!
great video dude
Thanks man
this is the perfect schedule for low volume and high intensity dudes for me who can only do 3 days
perfect program but i got no idea what are the exercises
bro this is the perfect schedule. I train bjj and this fits the needs!
how can i work my abs when i already follow the push/pull/legs? Can i only train my abs during stretch/rest day? Keep up the great work man, love your videos
I usually do abs on push day. I do calisthenics so all my ab workouts are hanging from the bar. You can do them on rest day though, I just prefer saving a trip to the gym. Thanks man 🙏🏼
Yea bro I like this set up. Ill give it a try this upcoming week!
Exactly the Video I was looking for. Awesome! Thanks
Hi, thanks for a wonderful video. Additionally, as this video is targeted towards beginners, would really appreciate if you can help with the specific exercises to be followed each day
Amazing split discussed. Love from INDIA ❤
Holy Shit dude, this hybrid is amazing! Much Appreciated for this info!!
Very interesting, going to give this a try, Thanks!
Awesome I hope it works out!
You are a genius maaaan I was so confused but you made it doable 😅
What a great breakdown, thanks man 🙌🏾
I cant go to gym as theres no gym near where i live, but i do have a set of 10 kg dumbbell ( adjustable) can you guide me how i can use them efficiently
This is brilliant, thanks!
I'm doing full body 6x a week with different variations and doing active recovery on my rest day like burpees
I’ve been lifting for 2.5 years and I’ve been disappointed with my progress. As a college student who does a 3 day split I think I’ll give the hybrid split a chance and see if it does anything
It worked?
Great wisdom here but I made my greatest gains training full bodyworkouts compound lifts no more than 45 min that led me to a few victories in Bodybuilding contests and the 2008 Natural Olympia.
What are the exact exercises to do? I can only do from home..
What do you mean 2 push, 1 pull, 1 legs?
Like 2 sets push, 1 set pull, 1 set legs, 1 set push?
Hey I’ve got a question, at the beginning, you talked about how a 3 day split offers less gains and less recovery. From everything I’ve seen it is the exact opposite. I am just a beginner, however, so it would be awesome if you could send me your sources for that information.
Thanks for this! So I can just choose all the exercises I want? So I can just do take the 1 push compound from day 1 and put it into day 3 and so on?
You said 2 push exercises for chest, shoulders and triceps. 2x push for all of them at one time is = 6. Should I do all (chest, shoulders, triceps) at one day, or just pick one of them on a given push day?
Where can I get a list of the workouts to do during these days?
I hate to sound like a slacker but I’m literally too busy to workout as much as I used to I’m always falling asleep while driving and it’s scary
Make sure you prioritize Good sleep (and recovery), good nutrition and do your workouts in the morning if possible. Make sure you get sun and enough Vitamin D. I was struggling like you do a few years back. I followed the above recommandations and it changed my life for the better.
I do a ppl every 2 days 3 times a week and in the days in between i do a 5km run with 1 day rest. I do this untill i get to the weight i want to get. After that i will probably try this hybrid method and get a bit more in shape. Thx for the idea.
great video--great idea
For the first 2 workouts at the beginning is that a superset?
Having trouble understanding. So example : day1 push: is that 2 excercises for chest . 2 excercises for shoulders then 2 excercises for triceps. 1back excercise then 1 for bicep ?
I was wondering if you could give me some advice . I’m a Truck driver and I can only work out 3 days in a row and if this would still be applicable
Push pull leg mate in your case or upper rest lower, you can't do full body 3 days in a row
I started weight lifting last week. I'm a scrawny chick wanting to build mass and put on weight. I think this might be a better option for me rather than PPL alone since I go 3 days a week and I'm recovering much faster than last week 😂
Nice! I think PPL 3 days a week is kind of inefficient and requires a lot of volume to make the most of it. Probably better to increase the frequency rather than train each muscle only once a week
@@mindbodyprime Thanks! I was also recommended that on Reddit. I'm now incorporating full body workouts each week instead.
@@jbaby007 how’s the training?
What about, push, pull, legs, rest, full body? So its 4 timez.a week.
Any info about how many Sets to perform each exercise?
I really like your split
I have to do these work outs back to back bro
I work out in the morning and try to be as time efficient as possible. I usually work with supersets between different muscle groups. Will that affect my results negatively? I do 6 exercises in total in three supersets with alternating muscle groups
Upper/lower/whole body for 3 day/week
You're a miracle 😊
I need help, so for push day it says 2 push, does that mean do 2 sets of chest, 2 sets of shoulders and triceps
Heyy, if you're looking to do progressive overload training, at what point should you start making an increase, would it be too soon to make an increase the first week after you start working out?
I tend to try and go for Atleast 1 extra rep in the following week, and after I get to a good amount of reps, say 15 for a lighter movement, I would up the weight by like 5 and move the reps back down to 10-12
@@fw.dillon this is helpful!! Thank youuu!!
@@ShaniaShania no problem
Why not train full body sessions only twice a week. That way recovery is optimized and you can get plenty of volume in per lift or muscle. Same as upper lower but with more rest. Training could be one day focused on strength training the major compound lifts for sets of 3-5 reps and then the second day would be 3 days later and you can use much higher volume 3-6 sets for each muscle group in one brutal workout. Strength and muscle will progress together as a whole unit and twice a week protein synthesis. Why is 2xweek full body not more encouraged in this community. I've made some of the best gains in my life training this way. 2 days of busting your ass with fun but hard training and 5 days to recover and grow. Recovery is everything for natural lifters. Strength progression is the key to gains. It's not for beginners only that's a fat lie. All of the old school pre steroids era bodybuilders trained full body drug free 2-4 days a week and they had glorious massive strong physiques. Splits were made for drug abusing bodybuilders not for natural lifters. Naturals need to keep volume low and get very strong to see good muscle mass. I prefer higher intensity sets over pump training. Plus it gives solid realistic strength goals to hit on each lift. Thanks for this video
Interesting approach. Been using the Full Body/PPL Split for 2 months. I like it a lot. On rest days I usually run except for a day a week where it is a complete rest (No run or weights). Do you have a good 2 days program? I would probably try it to give me more room to augment my running volume training slighty than the 3 day FB PPL/Hybrid.
instead of just 3 days a week, could you run this every second day?
How many sets per exercise do you suggest? I am assuming 3 per.
What are the exercise for push ?
How many sets and reps would u do for each exercise?
How many sets each?
For the first full body after 1 legs you end with 1 push is that another leg exercise ?
how much sets each
Thank you ♥️
You’re welcome!
How many sets per exercise do you suggest?
You are so close to being too close to the camera, like you aren’t quite too close, but one more inch and it would be😂 I kinda like it. Thanks for the vid
I think if you're an absolute beginner a full body is superior.
When you get to intermediate, switch to a ppl.
Sounds good, but what about arms :O
u should've written sample exercises as well Coach. thanks tho 🙂
That’s a solid idea, thanks!
Honestly, full body is too taxing on my joints and I don't have the hip mobility for squats and deadlifts.
I dont know how bad your hip problems are, but if it isn't severe, I think squats and deadlifts are exactly the thing you need to do.
I squated and deadlifted me back into mobility after operation of 2 herniated discs. Yes it was dificult and a bit scarry at first, but it worked great. You can always start doing RDLs (even if you dont get that deep) with light weight as a "weighted stretch". For me it was like this. My mobility was to bad for proper deadlifts shortly after the operation, but it got way better as I used these strength exercises with lighter weight and higher repetition as streching and mobility exercises. When my mobility got better and I recovered properly from my operation I went up with the weight and now they are definitely strength movements and go smoothly.
"PPL is the best split, but what about people who want a 3 day split?" PPL *IS* A 3-DAY SPLIT!!! wtf.. It makes no sense to plan a workout around a 7 day week, because 7 is such a strange number. So I like to plan my schedule without specific days of the week involved. Throw the calendar AWAY!
Hey
Really amazing mixed routine , but i just couldn't quite understand the compound and isolation movements . So for example for the Push full body workout day , you explained that we need to do the first 2 push as compound ! shouldn't it be isolated movements , since we practicing the chest , shoulders and triceps Independently because it is a push day , so every muscle should be isolated with certain exercise . Right ?!
For push/full body day, I want to start with 2 compound movements for push muscles because the focus of the workout is chest/shoulders/triceps. This allows me to train these muscles a little harder than Pull or Legs. I would save the isolation movement at then end of the workout after hitting Pull and Legs.
In general, starting with 2 compound movements for the focus muscle group allows you to train harder on those exercises because you have the most energy available.
What about this workout plan:
Monday: Push
Tuesday: Pull
Wednesday: Rest
Thursday: Legs and Abs
Friday: Push&Pull
Saturday : Rest
Sunday:Rest
Do you have a ebook on this plan to buy
working on it! but I'd like to get more videos created first
👏
PPL for me.. I don't feel like I hit anything hard enough doing full body
Yeah PPL hits different
How many exercises should you do per workout ?
I do 6 or 7 exercises per workout, 3-4 sets per exercise. But I don’t think the number of exercises matters as much as how much effort you put into each set. Also it depends how good my nutrition and sleep was the days leading up to a workout. Better habits = more volume
I struggled a lot with getting the best Gym-schedule for my lifestyle because i am busy.
I only read comments like : thanks for the video or i will try this but.. who tried this already?
What is your experiences?
Is this schedule good for muscle gain?
Please let me know in the comments👍
That’s confusing
Dude you don't know what you don't know. You need to study the history of this sport.
Why do you say that? Do you think this workout plan isn't good?
@@ivaskuu If you're natty the only way you will achieve your maximum muscle potential is w/ a full body 20 rep breathing squat program. It is the program that build all the pre-steroid greats. This guy has no clue what that is. He says w/ full body anything goes. That's not true. A full body program is done a specific way.
Too complicated