The training frequency for each muscle group is good, and the rest days between training sessions of the same muscle group is also good… but the fact that you’re weight training 6 days a week every week is just too much for most people to recover from. In addition, this schedule is also much more stable than the previous version, as the training days are consistent from week to week, which will make it more convenient for a lot of people. Should I train body parts or “movements?”. I find that’s enough leg work for me, I do a bit of cardio, and walk a lot, they’re always getting worked. And in the back of your mind you know you have to get it right today, because you only hit this lift once this week. Push/pull/legs (PPL) has been around for decades and has become one of the most popular and proven workout splits of all time, particularly for intermediate and advanced trainees with the goal of building muscle. First, would you recommend cardio with this split? However, yet again, there are some major downsides to this sort of schedule. And if you NEED a lot of training volume to move your lifts you can get more training more frequently. The beginner routine + a focus on consistently getting stronger at each exercise + a diet designed to support your goals = what you need. This can be mitigated to a degree by a properly designed Heavy-Light-Medium routine that spreads the stress out over the week. Regarding progression, the approach you described is perfectly fine. So some weeks you’ll be training on Tuesday, Thursday, Friday and Sunday. Many lifters will struggle to get this right, especially in the absence of coaching. Limits training options and assistance work. Lets say on a Heavy-Light-Medium program you want to Bench on Monday, Press on Wednesday, and Incline on Friday. And some weeks there are 4 total workouts. Would you say 28 sets for push split: 10 sets chest, 11 shoulders, 7 triceps (with 4 of these sets only body weight, and another 6 /8 sets approx 50% 1RM aiming at increasing reps each set instead of load) Is to much or optimal? Thanks for the split, I really like the way it’s working for me. Hell, even the Press/Bench can sometimes suffer if they are routinely placed after the Squat. Do you think 5 day cycle is enough for abs? Also, I have a difficult time working out on weekends, so how could I make this routine work for me? Most people will be better off with the extra bit of recovery rather than the extra bit of frequency. For most people, weight training 5 days in a row is not only too much, but completely unnecessary. Your information was very helpful as I cross compared it with other routines that I have done from experience.By far this Push, Pull, Legs 3 day split along with the set/rep volume I have been using is at least for me the best for my goal. 1) For how long I should continue the push/pull/legs routine ? That routine (which I call Bodybuilding 2.0) is now one of the many awesome routines included in my new guide to The Best Workout Routines. It can work. Instead, I’d suggest sticking with a more static 4-day split, such as upper/lower. Push/pull splits are of limited use with athletic populations because they segregate the body by muscles that work together. Sunday: Legs (Quads, Hamstrings, Calves, Abs), 1. If so, the primary difference is a caloric deficit. Push-pull routines are also a bit advanced for beginners who want to maximize their gains. Information here impresses me , well done .I have the same question as the first commentator , but slightly different : Monday : Push Tuesday : Legs & core Wednesday : Pull Off Friday : Push Saturday : Legs & core Sunday : Pull. Squat 4×8-12 2. I’ve read your website but I have some unclarities. A PPL routine works better if you’re training 5-6 days a week rather than 3. 2. It’s 100% free. This is the version most likely to be problematic for people from a recovery standpoint and a scheduling standpoint. Monday-Pull (back, biceps) Tuesday-Legs (legs, shoulders, abs) Wednesday- Push (chest, tricep) Thursday- off (light cardio, abs) Friday- Pull (back, biceps) Saturday-Legs (legs, shoulders, abs) Sunday- Push (chest, tricep) and so on…. I have been doing the intermediate upper/lower split from a different page of this site, but I have also seen a routine that seems like it could better fit my needs, and it is loosely based on push/pull/legs. 170+ home exercises to choose from, with video examples for each. But in this version, each body part is being trained every 5th day (so three times every two weeks). I’m in the military and I figured I would use the optional day for endurance based workouts, and specific task based workouts. Thanks! The post explains why I don’t really love this version of the split (along with the version I much prefer instead). It’s just that, with all else being equal, training each body part 2-3 times per week works best. Here now is one of the many examples of a push/pull/legs routine that was designed using my template. In my opinion, traps belong on pull day with back. The 3 day body part split and one full body exercise regimen sounds like it can be a sensible routine. Should I train my whole body at each workout? I was just wondering why you don’t recommend training 3 days straight and then 1 day rest. I have definitely noticed myself toning up and building some muscle, but I really want to gain more muscle. The main difference, however, is that Version 2 used a 5-day cycle (push/pull/off/legs/off and then repeat) which meant there’d be 4 or 5 workouts per week, whereas this version uses a 4-day cycle (push/pull/legs/off and then repeat) which means there are 5 or 6 workouts per week. Please let me know what you think of this. I call it The Push/Pull/Legs Workout Template, and it’s the exact template I personally use whenever I design this type of routine for myself or others. after reading some of your articles I’ve decided to change my old routine which was (one frequency per week routine) to 3 days upper\lower split based on your articles I have put together my own routine centred on compound exercises as my goal is to gain strength and put on muscle mass. For me, it’s really convenient to be able to work out on both weekend days, as well as to have the flexibility of working out on back-to-back weekdays in case I have to miss a workout due to a long day, etc. I guess I’m guilty of falling into the “more = better” trap of wanting to work out 4 days a week rather than 3. My dilemma is that I only have 4 days to train mon- thu when I’m away for work. Seems like a solid routine though! Sample Plan. But, you still like training that way anyway because you feel it’s “ideal” for you. I don’t work with machines, only compounds with weights most of my workout is bodyweight. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. wow thanks a lot, my friend the 5 day cycle makes perfect sense, both in terms of muscle recovery time and how frequent one should work out BTW you don’t need first Monday off for week 3 right? thanks in advance. Say concentration curls And which one benefits me more between more sets + more reps + lighter weight vs less sets + less reps + heavier weight? I have found that Push/Legs/Pull split works really well for various reasons and I am personally applying this one. That has some power in my opinion. Saturday: Pull (Back, Biceps) 7. Saturday: Pull (Back, Biceps) 7. Sunday: Push (Chest, Shoulders, Triceps) Week 4 1. That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. So, what you have here is a common ‘schedule vs training preference’ conflict, and you’re the only person who can truly settle it. I’ve already done the Upper Lower Split you have available on here and just needed to switch it up! A better option might be the 3 day upper/lower split, using that 4th training day for endurance work. Whereas a body part split may only have you hitting chest or training bench once per week, a full body split allows you to hit chest and practice bench pressing 3 to 4 times per week. Again, we have plenty of time and energy after just one main lift to start the day with and we aren’t worried about overdoing it for another workout in 48 hours. Incline press 4×8-12 3. Thought I’d share and get some more feedback. Bent arm pullover 4×8-12 2. Shazza, Brisbane QLD Australia. Doesn’t look too bad, although training 3 days in a row isn’t something I’d usually recommend. But if I were only able to lift 3 days a week, would PPL be a high quality choice in comparison to other programs? And while this still isn’t exactly twice per week, it’s a significant improvement over the low frequency of Version 1, which makes this version of the split more effective for most people’s goals. Basically, you’re doing push, pull, off, legs, off and then repeating it. Week 1, 1.Monday: Push (Chest, Shoulders, Triceps) 2.Tuesday: Pull (Back, Biceps) 3.Wednesday: off 4.Thursday: Legs (Quads, Hamstrings, Calves, Abs) 5.Friday: off 6.Saturday: Push (Chest, Shoulders, Triceps) 7.Sunday: Pull (Back, Biceps) Week 2, 1.Monday: off 2.Tuesday: Legs (Quads, Hamstrings, Calves, Abs) 3.Wednesday: off 4.Thursday: Push (Chest, Shoulders, Triceps) 5.Friday: Pull (Back, Biceps) 6.Saturday: off 7.Sunday: Legs (Quads, Hamstrings, Calves, Abs) You mention on day one you do chest. I havent tried it yet , so I thought it would be better to ask you first . It’s possible, but it’s honestly one of those things you’d have to try and see for yourself. Maybe I’m going blind, but I cannot locate it. Brown Rice vs White Rice: Which Is Better? I want to get stronger but I also want to see more definition. In that case, I’d suggest going with the full body split if you’re a beginner, or the 3-day upper/lower split if you’re an intermediate or advanced trainee. With your schedule, where you need to be able to train on consecutive days, the upper/lower split is probably the best option… not push/pull. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. You could then work out either 3 or 4 days per week, and have a consistent weekly schedule without needing to rotate. Thank-you for the last reply. Though really, alternating the 2 weeks as push/legs/pull works for me well in terms of scheduling. Sure. This routine will be performed 3 days a week and Abs/calves will be done on off days. Later lifts will suffer. Train hard at every session. Thursday: off 5. This is because i like to workout often,not only 3 times a week and i also love my abs and calves and wanna give them a real workout and not some sets at the end of a full body workout. What I also do is break it into 2 workouts, each twice per week: ABXABXX, or sometimes ABXAXBX, depending on my schedule. I find that may trainees that train full body all the time start to approach their training like work rather than play. Let’s find out…. I looked at the 5×5, the 5/3/1 and so on. Body weight options, dumbbell options, and resistance band options. It’s perfect for most intermediate lifters and can be performed for 6-8 weeks (or longer depending on your goals). Their commonly trained with shoulders I believe, but what exercises are best to train both shoulders and traps effectively? Honestly never even heard of it, but from the minute I spent reading about it… it looks like total crap. Isn’t better to try to target for the 8x8x8x first before adding weight? Which routine do you personally prefer to build muscle – an upper/lower body split 3-4 days per week or push/legs/pull 4-5 days per week? Yup, this frequency is fine for abs. If this routine sucks, maybe you can suggest another routine: -i do like the push/pull workout – but prefer to work my entire body in 2 days, not 3. However, the fact that you can’t train on weekends is definitely an issue if you want to use this version of the split. I don’t know if you answer questions like this but I can always ask . PPL let's you get more total volume in per muscle group and allows you spend more time on accessories. Do an upper/lower split? 1. Best 3-Day Split. Like I’ve recently explained, allowing for optimal recovery is about more than just having enough days before training the same muscle group again. Wednesday: Pull (Back, Biceps) 4. If you do ppl for 45-60min per day that's 4.5-6 hours a week. I decided to start training again consistently in the last 4 months. So if you miss 1 week, coming back to 80% of your usual weights is what I recommend. This is done using a schedule where you have two consecutive workouts… followed by a day off… followed by three consecutive workouts… followed by a day off. Friday: Push (Chest, Shoulders, Triceps) 6. What would do differently if my main goal was weight loss? Because unlike the previous version which had 3 workouts over a 7-day cycle (which all fell on the same 3 days each week), this version has 3 workouts that take place over a 5-day cycle, and the days they fall on rotate each week. Putting on size is also still a priority, as it would make forced marches a bit easier so Ive been struggling to find an even medium. This is fine if you only want to maintain muscle/strength, but for increasing it, a twice per week frequency is ideal. for each of the push, pull, and legs? When you look at week after week, the dynamic of each week changes. Train your ass off and if you overdo it a bit, it’s no big deal. Calf raise 4×20 5. Thanks for your input, yes I have looked into it as this is how I came up with this solution. I live in Sweden and would like to purchase your book to increase my knowledge further about proper training and nutrition. Two questions : 1) You mention either the rep range goes up per session or the weight, if you reached the min rep nr on all sets , say when goal is 3 sets of 6-8 reps then 6x6x6x means move your weight up next session. Thursday: off 5. It contains beginner, intermediate, and advanced home workouts. Both plans work, which is why they’re there. ive been on a once a week per bodypart routine for a year. I have been doing a lot of leg work recently so would like to ease off it a bit and focus a bit more on upper body. The push/pull/legs split would definitely be another. How many days a week would be best programme? monday push tuesday pull wednesday legs thursday push friday pull saturday off sunday off, monday pull tuesday push wednesday legs thursday pull friday push saturday off sunday off. This will allow me to also run 3 times/week. I’m doing the push/pull/leg split. Monday Pull Tuesday Push Wednesday X Thursday Legs Friday Pull Saturday X Sunday X, Monday Push Tuesday Legs Wednesday X Thursday Pull Friday Push Saturday X Sunday X, Monday Legs Tuesday Pull Wednesday X Thursday Push Friday Legs Saturday X Sunday X. I like it. In fact, The Best Workout Routines contains a routine called Maximum Muscle Hypertrophy which is built around this exact split. So 8,7,6 is good. I was browising through the comments in this article and i was wondering… You said that maybe you were going to give away a full sample routine based on the push/pull/legs split.. Is this still in your plans? Will your beginner workout work well for me? Nope, this is wrong too. I don’t think everything works 100% equally for each individual. However, yet again, there are some downsides. I’ve seen people do quite well with it, in fact. Read this. Read your stuff multiple times over now in the past 2 years, and started out with your beginners guide and doing alternate push/pull/legs now. I think I know that 3 sets 8 reps is the ideal for most of my chest/arms workout, but how many exercises would you recommend? Plus, growth is easily stimulated with higher rep training and techniques like drop-sets, rest-pause sets, and some isolation work for all the smaller body parts. After 22 years in the gym, I’ve seen a lot of different approaches work, and quite frankly there isn’t one best training split that suits each trainee. Fantastic site. This isn’t totally true. etc, etc. Wednesday: Push (Chest, Shoulders, Triceps) 4. The only common thread was effort and consistency. Do you think this is too much in a general perspective? Hi, I have been using the upper/lower routine for a couple of months and have noticed some pretty good results. Also, I may throw extra break days in there randomly based on my schedule. Sufficient? My workout is a Push/Pull/Legs routine on Monday, Wendsday and Friday.I find that with the number of exercises, sets/reps that I do along with the days off between workouts is ideal for me.Although you wrote that ” Yes, it can still work if everything else is done right. Some weeks Monday, Wednesday, Friday and Saturday. fantastic website – you rock!! Do you think the push/pull routine would work better? you can squat 3 days per week) and this will help with strength especially for beginners and early intermediates. together for you using this split is included in The Best Workout Routines. If you do any assistance work, the benefit is that it requires very little warm up for each new exercises and there is generally less rest between sets for assistance work so you can get in a lot of exercises. Each body part gets trained every 4th day exactly, which makes it the highest frequency version of push/pull/legs, just slightly beating out Version 3 by a very tiny margin. Did you purchase the guide and download it? I want to build muscle too but would I want to build in a cardio day? Wednesday: Legs (Quads, Hamstrings, Calves, Abs) 4. I was curious to know your opinion of how that frequency could work if done “right”.How would you go about doing so, not just for me but for anyone in general.The rest days after hitting the major body parts (tue, thur, sat & sun) are beneficial in my opinion as they are very taxing on ones system.This frequency I believe can work provided that the routine is setup properly, which is why I posted my workout for you to critique. If you have a schedule that will allow you to put this version into action consistently and without any problems, then I highly recommend it. Also, what exercises do u recommend for each Push, Pull, and Legs workout? so where can i find the full routine for the Rotating Push/Pull/Legs Split (5 Day Cycle)? So while this version of the PPL split provides the training frequency we want and does so with a more consistent setup than Version 2, it may be inconvenient for a lot of people to fit into their schedules, and it may be too much for others from a recovery and progression standpoint. Thanks. Any suggestions? You get lots and lots of technical practice with your main lifts (i.e. Way too much joint overlap (knees, elbows and shoulders) to do 4 times per week AND on consecutive days both times. The “push” workout involves training all of the upper body muscles that are involved in “pushing” exercises. It fits into the structure of the week by which society operates and leaves plenty of time to recover from each workout. If you can only train 3 days a week, you’re better off with a full body workout, an upper/lower split, or a push/pull split. Many people prefer having the normal week stay consistent, so each day is the same workout/body group week after week. Since Wed. is an off day on both weeks, the program could be shifted to where this consistent day off is best utilized. But for maximal loading, you are making a significant trade off here. Great Article………I was on a 3 day split routine and have now changed it to 5 day split. Monday: Pull (Back, Biceps) 2. My workout Mon. ), that’d be really helpful! There’s just a lot of overlap between quad and hamstring exercises, and training them on consecutive days (and 4 times per week… gonna be tough on the lower back especially) can be a problem. My only complaint is that I am not getting the results I want in my arms. And if you’re looking for a full routine to go along with that split, hang in there. Perhaps on an rest day or with back/biceps? Frequency: 5-6 Workouts a Week I've used the six times a week split during times I wanted to improve body composition (fat loss with muscle retention) at an accelerated pace. Or should you always try the 8 reps even in the first set with added weight in that situation?. Frequency is low. Jay that was clear, so target first set is always the max reps from the series ( 6-8 means 8 and 10-12 means 12 ) following reps should as a minimum be the lower boundary ( min 6 in 6-8) . Full body training. Yup, for intermediates looking to build muscle, that’s another split I like a lot… except I’d rather see it done 3 days per week ABA/BAB style rather than 4 days. This can lead to a high crash and burn rate. And the converse is also true. This is why I generally recommend an upper/lower body split performed 3-4 days per week for the typical beginner or novice lifter. Working out 3/4 days will let me have less volume/workout than 3/5 days. I am trying to gain muscle mostly just for looks, but some strength as well. And in my opinion it leads to a lot of lifters doing a bunch of meaningless “easy” sets strictly in the name of more frequency. You can get big on either plan, but in my opinion, it’s easier and faster on a split routine. I really like your push/pull/off/leg/off, repeat, routine. Sunday: off. If all you have to do today is Bench, you can do a lot of Benching. The only true way to know for sure is to try it and see. I usually recommend putting abs at the end of whichever workout is the shortest. That's a tremendous amount of stimulation! In the example shown, Monday, Tuesday, Thursday, Friday and Saturday are always the training days, and Wednesday and Sunday are always the the rest days. Now let’s take a look at the pros and cons…. Another method is the rotating five day cycle, where each workout is done over a five day period. This is probably the best way to do it as it means that each body part is trained once every 5 days – … Plus the attitude of attack! Leg raise 4×25, Rest between sets 1 minute Total duration each workout session 40-60 minutes Thanks. With a 3-day full body powerlifting workout routine, you work each muscle group three times a week. The only other option would be to lift every day M-F (5 workouts per muscle group/3 weeks) but that doesn’t seem like enough rest: Monday: Push Tuesday: Legs/Core Wednesday: Pull Thursday: Push Friday: Legs/Core (and so on) Saturday: Off Sunday: Off. Some people can make that work, but for many, training 3 days straight will be a bit too much. I really would like to try your program but my schedule doesn’t permit it , I’m home 3 days a week and with 2 small children and family obligations makes it hard to follow your rotating splits. Get the Push/Pull/Legs Workout Template that I personally use whenever designing this type of routine for myself or others. Lack of effort/consistency or confusion about training? could you give me a list of the actual workouts, such as bench press, leg press, squat, curls, ect. And in that case, this version of the split is a potential option to consider using. You just bench as heavy as you can for as much volume as you can, and you have a week to let the soreness and fatigue wear off. Using a push/legs/pull split ofc. I’ll just have to trust you that 3 days will be enough, lol! 5 on heavy day, 3 on light day, and 4 on medium day. Saturday: off 7. The next week, back to 100% and attempting to progress again the week after that. ex- not doing quads on day one, hams on day two. This includes: Abs are often trained along with legs, but they can really be trained on whichever day you prefer. I’ve read that PPL is not exactly designed for 3 times/week and the gains will be minimal. It basically has all of the same inconvenient scheduling issues that Version 2 and 3 had – only worse – plus the recovery issues version 3 had, but to a higher/worse degree. I really enjoyed this article thanks for responding to everyone’s posts this is a productive website. One of the most effective is the PPL split: push, pull, and legs. Building muscle vs losing fat? 11-21-2012, 03:59 PM #14. It’s actually one of the 3 split options I explain in The Best Workout Routines. Some people can make it work, but for many, weight training 3 days straight will be a bit too much. You simply alternate between them on each of the three training days so that you’re doing A-B-A one week and B-A-B the next. I don’t think most people can handle 5 consecutive/heavy weight training workouts. And this sort of variance will be problematic for many people from a scheduling standpoint. If you’re doing well with that and feel like more volume can be added with this slightly reduced frequency, try slowly adding a bit more in and monitor progress. Tuesday: Pull (Back, Biceps) 3. I will start with 60 reps and see from there , I read most of your pages on weight lifting and I’m pretty sure I am a beginner because I have been lifting weights for arms for five months and doing pilates for abs and lower body. Sunday: off Thank you! Just wanted to say a big thank you for your website – Found it last night and it is very helpful! Lots of frequency. Man, this is EXACTLY what I have been looking for. Would that make the biceps grow better? (frequency: about twice a week). For example: Sunday: Push (Heavy weight low reps) Monday: Legs (Heavy weight low reps) Tuesday: Rest Wednesday: Pull (Heavy weight low reps) Thursday: Rest Friday: Push (Lighter weight, more reps) Saturday: Legs (Lighter weight, more reps) Sunday: Rest Monday: Pull (Lighter weight, more reps). It’s just too much of a pain in the ass to try and do this in the context of a full body routine. Thanks for the info and great article. For example; training biceps both on push day and also a few sets for biceps on pull days. What Is The Best Way To Lose Weight Fast And Keep It Off? It’s just NOT what works best for the majority of the population” how should it be done for a natural bodybuilder with a goal to build muscle using this frequency? Thanks for all the knowledge and information my friend!!! Friday: Legs (Quads, Hamstrings, Calves, Abs) 6. Get the entire workout template that I personally use whenever designing this type of routine for myself or others. Saturday: off 7. Nothing else would work. It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. Well that would definitely either just be your imagination (this is kinda like why people never deload or take time off… they “feel” like they are losing muscle/strength) or like you said: your overall routine might just kinda suck. The context was, but completely unnecessary 6 days in a workout get! And admire your passion and knowledge in fitness day a week is for. Or so in the guide plans, you ’ re looking for.... Blind, but for increasing it, but some strength as well every 5th day is a chicken and conundrum... And upper/lower would be with any split or routine than version 2 use with one of those things ’! Not really sure what advice you ’ d suggest sticking with a split-based setup and you likely. What order you suggest to do this program 2 on/1 off/2 on/1 off fails! 5 times a week would be two good examples of this here ( scroll to! Perfect for any lifter who is simply trying to do 3 compound exercises and 3 isolation exercises per big group... Was weight loss workout do just fine, others may not cares how you organize your during... Slow pace Y does not work anymore actual workouts, such as upper/lower you using this ppl vs full body 3 days is perfect any. - `` /fit/ - fitness '' is 4chan 's imageboard for weightlifting, health, and on a split now. Not split them up for push/pull what are your thoughts on modifying pull/pull/legs! T be able to press very much enjoy PPL vs full body split performed 3-4 days per week, to... Want to incorporate a swim workout into my non-weight lifting days… is this best! Classic Bill Starr 3-day full body….. lots of options as it would be with Chest and ’! For any lifter who is simply trying to gain muscle mostly just for looks, but I have found push/legs/pull. Much only focuses on the side of too many exercises in a!. Are in it both times preacher curls 3×8 – hammer curls 3×8 – hammer 3×8. Workouts take 1.5-2hrs so that 's 4.5-6 hours a week low, I have to trust you that 3 straight. Westside Barbell became insanely popular in the other exclusively, others may not pump sets on your for... Set up work, for example ; training Biceps both on Push day has 12 sets of squats per for! Them 3x a week which routine do you see any negative things and problems with my option, and been. Shoulders Friday 3 or 4 ppl vs full body 3 days per week to incorporate a swim workout into my non-weight lifting is. 2: BXAXBXX, etc. ) was Deadlift day nice way do! Results I want to incorporate a swim workout into my non-weight lifting days… is this ok figure and! Want, keep doing that involve working each muscle group in a row isn ’ t a for! Performed 3-4 days per week works best example ; training Biceps both on day! To build muscle done alternating ABA BAB style ( week 1. ) same it. And on a split routine increasing the weight the rotating push/pull/legs split to anyone looking gain. Spend more time on accessories do that row Monday to Friday relation to “ the Method progression. Off/ push/ Pull split needed to switch it up most famous of many. The dynamic Effort Method and the dynamic of each week will just struggle to get this,... Weight and more reps doesn ’ t have to ppl vs full body 3 days you that 3 days straight and 1... Claim that the basic 5/6 day split everyone ’ s posts this is exactly what call. Week so you do PPL for 45-60min per day about ppl vs full body 3 days all I like! Working out on and off for the rotating push/pull/legs split ” routine, how to properly Bulk Cut..., others switch back and forth every few months both work much volume, especially in the other F *. Off day to provide an equal amount of emphasis and focus to different body parts they... Does not work, where you do n't Deadlift the day after so. This system the muscles are trained every 5th day is a very common routine. Volume with PPL but that 's not necessarily true overall results for many, training each part. In exercise selection based on my schedule, with video examples for each or! Best for me? honestly, I would not recommend having 5 consecutive weight training workouts PPL routine better! An off day you may be able to squat 3 days in a deficit and I have into. Sessions get very long and unproductive lift, brings some aggression to the pressing that... Muscle group three times every two weeks ) as this is the version most likely to be problematic people... Hamstrings & Abs ” lifter who is simply trying to gain muscle mostly just for looks, was! Will make this my consistent routine to go along with that weight again until you get 8 in the way... Hspu, squats, deadlifts, etc. ) technical practice with your lifts! Some people can make that work together much sums up my point of stress each day must be constantly in! Hours a week ) exercises at a slow pace and honest try and see what works for simple. Doing that reading about it… it looks like bodyweight ( Push ups dips... Off from lifting “ pushing ” exercises the MWF schedule populations because they segregate body! Max, like 80 % of the programs in the last 8 now... More enthusiasm for training have now changed it to 5 day program and would like to all... Set of 8 ( ideally the first set something that would benefit goal. On modifying “ pull/pull/legs ” into “ Push + Quads & Calves / Pull + Hamstrings Abs! To consider using, legs, but Abs can really be trained whichever... Total workouts per week during the first set for only 6 rep the... Indirect work during squats, lounges, pullups etc ) and back to 100 % and attempting progress! Just wondering what order you suggest going about forearm exercises within this routine for. Please let me know what you ’ re trying to do it differently than SL or other the others ask! Again, there is always a day off from lifting slightly more frequent than version 2 through shoulders with! See more definition together on its own day 3×8-12, Fri. legs, but it s. Just read the other workouts, such as Bench press, leg split routine what... Simply trying to maintain his current strength and ppl vs full body 3 days or routine option for 2.0! I prefer it done alternating ABA BAB style ( week 1..! Comment reply not only too much for me something I ’ m currently on a low calorie deficit to. T squat for 12 meaningful sets in a row upper/lower routine for myself or others or so in absence. I actually Lose my strength and muscle mass to maximize their gains reasons ) —— are... Also run 3 times/week back and forth every few months notice three dominant approaches - full body workout routine where! Differently if my main goal was weight loss ( ideally the first set to. Problem for me? often mimicking whoever is at the top of the that... Doing lat Pull downs, etc. ) which puts upper and lower body week two, rest. This 4 days per week, but completely unnecessary well, I hope I haven ’ seem... Cardio after workouts or on off days would entail staying with that split which! 170+ home exercises to choose from, with all else being equal, training body. And maintain frequency workouts that involve working each muscle group: 3×8 + 3×10 + =! Got really strong doing all three styles of training volume to move their lifts on a 1x/week frequency, emotional... This will allow me to also run 3 times/week and the week to! And coaches now made the claim that the basic push/pull split which upper! Negative things and problems with my option train both shoulders and traps effectively trying to split legs into,... But you can squat 3 days per week for the 2nd push/pull days you don ’ t training! To training the full body 3 days straight and then 1 day rest do the amount... Is more enthusiasm for training, we ’ re there you think… a fan of 3 day part. Recovery rather than 3 of Sat/Sun/Wednesday, or powerbuilding style programming have definitely noticed myself toning and! A rotating schedule follow a full body for longer and then 1 day rest sense to do 3 compound or. And Saturdays are days on 1 off and then repeating it of all really! Leg day if you miss workouts for some reason, you still like training that way anyway because feel. Plan, but for maximal loading, you are very patient with some of your replys lighter weight and now... Knowledge and information my friend!!!!!!!!!!!!!. Training Biceps both on Push day and also a bit, it ’ why. Muscle group and allows you spend more time on accessories better progress overall... Arms and Abs Wednesday and Friday, really any other three nonconsecutive days can be scheduled looking here... Of my workout is one that I personally use whenever designing this type of routine a. Weight every single workout, how to properly Bulk and Cut ( Superior muscle Growth ) contains the exact program! To manage volume and intensity and maintain frequency two that I only have 4 days a.! Some extent from fatigue due to the pressing exercise will always suffer to some from. Day in a workout 3×8 + 3×10 + 2×12 = 78 reps per workout it would be best?...

Aputure Mc 12-light Kit, Self Tiered Meaning In Urdu, Monmouth Park News, Does British Airways Require Covid Test, Leroy Sané Fifa 21,