5 Day Mass Building Exercise Routine


Best 5 Day Workout Split

Video taken from the channel: Marboo Whisnant Jr


The Best Workout Split for MAXIMUM Muscle Gains

Video taken from the channel: ATHLEAN-X™


Full Body 5x Per Week: Why High Frequency Training Is So Effective

Video taken from the channel: Jeff Nippard


workout plan 5 days

Video taken from the channel: FitnessNick


Create Your Own 5 Day Workout Split | Explained

Video taken from the channel: Jon Mango


5 Day Split Routine | Upper Lower Push Pull Legs HYBRID

Video taken from the channel: Jon Mango


My 5 Days Workout Routine

Video taken from the channel: Ham Fitness

As mentioned above, the 5 day split workout routine is an advanced workout program that I think no one training for less a year or even two years should attempt. A routine where you train 2 muscle groups per session with more rest and less volume like the 4 day split workout routine is ideal for the most non professional weight lifters. Day 1: Chest + Triceps Day 2: Legs + Biceps Day 3: Rest Day 4: Shoulders + Triceps Day 5: Back + Biceps Day 6: Rest. The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days.

There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. You don’t have to worry about training two or more body parts per session. Editor’s Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times.

Weighted rope crunches – 4 sets x 10 reps. Leg lifts (weighted if possible) – 4 sets x 10 reps. Planks – 4 sets x failure. For more content like the 5 day workout routine for men to gain muscle, nutrition tips and interviews, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques.

It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter. The first two weeks of the program are all about lifting heavy with mass-building compound exercises. Phase I: Mass and Strength Gains (weeks 1-4); Phase II: Muscle Mass and Definition (weeks 5-8); Phase I: Mass and Strength Workouts (Weeks 1-4) Your first 4 weeks are going to be all about building a solid foundation of mass and strength.Whether you’re new to bodybuilding or you’ve been in this game for a while, these workouts will simply help you pack on some serious size. Generally, 5-day splits are used to train a muscle group once a week.

The purpose is to train a muscle group extremely hard once a week and thus allowing it to have a long period of recovery before hitting it again the next week. This is important because it is during the recovery period that muscles grow. Below is the way these workouts pan out. You will get 5 workouts for each body part every 3 weeks. I have mentioned the days as workouts.

You can workout any 5 days in a week. So naming them as workout 1,2 and 3 is useful, If you perform workout one on Tuesday, just continue workout 2 to 5, rest on day.

List of related literature:

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Here’s what you’re going to do: on days 1, 3, and 5 (for example, Monday, Wednesday, and Friday), perform compound lifts with low to moderate rep ranges (1 to 10 reps) and more rest time between sets (3 minutes).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Instead, one should alternate muscles and days; for example, biceps on day 1, triceps on day 2, biceps again on day 3, and triceps again on day 4.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

• Your push day should include 6 to 9 sets for both your chest and shoulders and 3 for your butt and triceps.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

For example, arms, shoulders, and abdominal muscles are exercised on day 1; legs on day 2; chest and back on day 3; and day 4 is a rest day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Perform one set of 8–10 repetitions for each major muscle group 2–3 times/week with a day of rest between each workout.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

For instance, a two-days-a-week program could have a heavy day and a light day, or an upper body—lower body split routine could consist of two heavy days (one upper body day and one lower body day) followed by two light days.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Im a beginner doing the 5 day full body workout with moderate intensity and I don’t get sore or injured doing this. Is that good or should I be working out less. Hopefully someone sees this. Thanks.

  • 1Upper: strength+ cardio + abs
    2-Lower: strength + hiit
    3-Off: any sport
    4Push: Hypertrophy+ cardio
    5Pull: Hypertrophy + hiit
    6legs: Hypertrophy + abs
    7off: any sport

  • Hi, have you thought about this diet plan called the Custokebon Secrets? My sister says it helps people lost a ton of weight. Is that possible? I also read many great review about this diet plan. Thoughts?

  • As specialist, I do believe Custokebon Secrets can be good way to lost a lot of weight. Why not give it a shot? perhaps it can work for you too.

  • This video has great advice, but I’m confused about the best diet plan which i should use, only because I have never taken any. Anyone tried using the Custokebon Secrets? I’ve noticed several people mention awesome things about Custokebon Secrets.

  • Yeah, I too am guilty of jumping from weight loss plan to others as well, I think that I need to have tried every weight loss method that was available, however eventually not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my buddy who told me amazing things about it and so far to date I have effectively dropped 18 pounds in 4 weeks!

  • What can I say man you need more people to watch your channel you answer a lot of questions and you break them down very easy keep up the work man

  • What do you guys think of

    Mon chest, shoulders, triceps
    Tue back/ biceps
    Wed chest, shoulders, triceps
    Thu back/ biceps
    Fri chest, shoulders, triceps

    Good? Bad?

  • On my third week of this plan, it got me motivated again to go to the gym. Easy to follow, breaks up muscle groups to avoid fatigue and soreness. Thanks man!

  • im slightly confused abut the “1x” “2x” 3x” 5x”.
    Do those imply that in each individual day u make either 1 set or 5 sets of the given individual muscle exercise?
    Would make sense in terms of working your body up for 4 days and on the 5th youre going to hit full 5×5 where the routine of exercises probably resets and start off with the core exercises.
    Am i getting this right?

  • Still love my 2 on 1 off not weekly based. Half body day 1, other half day 2. Day off 3. Start over. Your body doesn’t care if its Monday or Thursday so why limit based on a 7 day cycle? Works for some, I have a loose schedule so can train anytime:)

  • The workouts seem really short don’t they?
    He didn’t mention resttimes between sets but even with 3 Mins of rest after each set the workout is still going to be about 30 min

  • In Text Form
    1. 4 SETs Incline Bench Press 10-12 reps
    2. 4 SETs Flat Dubble Bench Press 10-12 reps
    3. 4 SETs Cable Flies 10-12 reps
    4. 4 SETs Incline Cable Flies 10-12 reps
    5. 4 SETs Seated PEC Fly 10-12 reps

    Tuesday Back

    6. 4 Sets Lats Pull Doun 10-12 reps
    7. 4 Sets Lats Pull Doun Close Grip 10-12 reps
    8. 4 Sets Seated Row 10-12 reps
    9. 4 Sets Machine Seated Rows 10-12 reps
    10. 4 Sets T-Bar Rows 10-12 reps
    11. 4 Sets Cable Pull Down 10-12 reps

    Wedness Day Legs-

    12. 4 Sets of Leg Press 10-12 reps
    13. 4 SETS of LEG Extensions 10-12 reps
    14. 4 SETs of Lying Leg Curl 10-12 reps
    15. 4 SETs of Seated Leg Curl 10-12 reps
    16. 4 SETs of Calf Raises 10-12 reps

    Thursday Shoulders

    17. 4 SETs of Seated Smith Machine Military Press 10-12 reps
    18. 4 SETs of Seated Dumbbell Press 10-12 reps
    19. 4 SETs of Front Dumbbell Raises 10-12 reps
    20. 4 SETs of Dumbbell Fly 10-12 reps
    21. 4 SETs of Upright rows 10-12 reps
    22. 4 SETs of Dumbbell Shrugs 10-12 reps
    23. 4 SETs of Dumbell Curls 10-12 reps
    24. 4 SETs of Preacher Curls 10-12 reps
    25. 4 SETs of Cable Bicep Curls 10-12 reps
    26. 4 SETs of Rope Push Downs 10-12 reps
    27. 4 SETs of Behind the Neck Triceps Extension 10-12 reps
    28. 4 SETs of VBar Triceps Extension 10-12 reps

    3-4X Time a Week Do Abs

    29. 4 SETs of Hanging Leg Raises 10-12 reps
    30. 4 SETs of Decline Sit Ups 10-12 reps
    31. 4 SETs of Side Bends for Oblique’s 10-12 reps

  • If I do upper/lower strength, followed by hypertrophy on the other three days— what progression model is most applicable for the mesocycles? Linear? DUP? (Personally not a big fan)
    Increasing strength, and while doing hypertrophy (higher volume) could result in overtraining, right?

  • So I copied this video for a year everyday 5 days a week in morning and I’m as ripped as this dude now.. thanks for video. Now I basicly do same exercises but with heavier weights 6-8 reps.

  • hey. I m a blogger for the website-www.workoutdiettips.com. I have just started with this though. I wud like to collaborate with you on the marketing activities on fitness regime.Since we both need visitors on our blog so I want u to make a video on any topic u wish to and I shall write a content pertaining to it.If its worth it then plz reply.Thanks

  • What is the best product or brand to lost lots of fat? I read many good opinions on the net about how exactly Custokebon Secrets can help you lost crazy amounts of fat. Has anybody tried this popular weight loss method?

  • Damn, this is what my exercise routine has been since I started the gym. I just feel like it’s more convenient to get everything done each day.

  • Great video Jeff. I found a bit of writing I did regarding this topic and came to a similar conclusion. Thought I’d share to give an ‘alternative’ view of the evidence.

    Peer-reviewed evidence has shown that full-body high-frequency training (6-times a week) is no more effective than body-split (e.g. push/pull/legs) low-frequency training (3-times a week) in well-resistance trained men when training volumes are similar [5,6]. Additionally, the same finding (no difference) has been demonstrated in untrained individuals completing one vs. five sessions per week with equated training volumes [7]. Adding to this discussion, a meta-analysis investigating training frequency on muscular strength revealed that higher frequency training was more effective than lower frequency, for women, younger individuals, and upper body multi-joint exercises, however, this finding was largely confounded by the higher training volumes completed [8]. When subgroup analysis was performed in volume-equated studies, no significant difference in strength improvement was seen between different training frequencies. This evidence suggests that a similar finding is plausible for that of muscular hypertrophy, as training volume, given that it does not become excessive, is a primary stimulus for muscular growth. However, this remains to be established, and whether these data can be extrapolated to very highly trained athletes is unknown to the author. From a practical perspective, higher training frequencies may provide an opportunity to begin increasing weekly training volume more conveniently. However, proper exercise programming is recommended to avoid excessive increases in exercise volume and/or intensity to reduce the risk of injury and potential underperformance syndrome. On an additional note, the accumulation of fatigue within-session may be partially reduced if completing smaller, yet more full-body training sessions, that allow for the transition between different body regions (e.g. upper/lower) between sets and thus may allow a higher quality of exercise. However, fatigue from a series of full-body sessions interfering with successive sessions needs to be considered and may be mitigated by appropriate periodization and recovery methods.

    5. https://pubmed.ncbi.nlm.nih.gov/29324578/

    6. https://pubmed.ncbi.nlm.nih.gov/29489727/

    7. https://pubmed.ncbi.nlm.nih.gov/31009427/
    8. https://pubmed.ncbi.nlm.nih.gov/29470825/

  • I’m a complete beginner, this basic video goes a long way to introduce the concept of days, technique and benefits of weights! Cheers

  • Hey guy, new subscriber here. I found your channel thru one of Angel’s lastest vids. This video is old, but the workout back then was good! I also watched your lastest one from the link below. Nice physique, it’s similar to Angel’s. I Hope to see more from your channel.

  • As someone with not a lot of free time because of work and study, i always did:
    DAY 1: Chess + abs + biceps
    DAY 2: Legs + abs + shoulders
    DAY 3: Back + abs + triceps

    I went from 64Kgs to 79Kgs (with 1,80mts of height), so i guess it really depends from person to person

  • Thank you, I wrote everything down, when I start next week I’ll try to follow this exact routine for 6 months 1 yr, i need to shred bodyweight and this routine seems like it’ll be simple but hard to do. You have the physique im looking for so hopefully ill get to my goal.

  • I do push legs pull lower upper to give rest between upper and lower body training instead of push and pull being right after eachother

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on speaking about this popular fat burn secrets.

  • Just bought Jeff’s High Frequency Program and ran Block 1, Day 1. I’ll try to journal/chronicle my journey through the program but thought I’d offer those interested in trying the program some (very) early insights. (1) The program is incredibly thoughtful, even breaking down the distribution of movements by specific muscle groups impacted. (2) There is a surprisingly (almost joyful) balance of push and pull, recognizing that a lot of the front facing compound movements affect multiple groups (chest will inevitably hit tris and shoulders), putting more focus on the back where it’s needed. (3) It’s insanely easy to follow. (4) Unlike the “bro split” I’ve followed off and on with mixed results for years, while I got a great pump in each muscle group, I didn’t leave so smashed that I fell asleep in my car (which has sadly happened many times in the past).

    Criticisms/critiques/cautions/notes of the program: Damn you Jeff. Why couldn’t this be easier. Something like: Monday, eat ice cream. Tuesday, nap under a tree while dreaming of post-covid days. Wednesday, consider opening a coffee shop before realizing you’re lazy and go back to your spot under the tree. Thursday, 3 rounds of Friends reruns. Something like that?

    Anyhoodle. I’ll try to video journal this damn thing.

  • If you’re training five or six days a week, when does your body recover? In other words, you tear muscle fiber then the muscle fiber retake repairs and then the muscle builds up beyond the starting level.

    Do you think that occurs all within 24 hours or less?

    If you introduce trauma to a muscle before it has completed healing from the last work out, you’re just depleting it again.

    A young person, especially one with chemical help, can become lean and muscular doing this.

    The training the entire body five or six days a week is not a good way to gain size and strength. Well, I guess I should say it is not remotely the most efficient way.

    There had better be no max lifts. Only moderate relatively low intensity training. Training like this is great for guys on gear. Being on steroids changes everything.

    And if recovery occurs that quickly in a muscle, why not train three Times a day, seven days a week? Why not train five times per day and seven days a week?

  • I don’t know why this guy is famous. He always talks way too long and doesn’t tell u exactly whats the best thing to do. He just goes on and on about talking about the whole world.

  • What are some ways to lost a ton of weight? I read a lot of great reviews on the net about how Custokebon Secrets can assist you lost a ton of fat. Has anybody tried using this popular fat burn secrets?

  • Is this a good split for beginners? Ive heard a full body 3x a week is best but Ive just started going going to the gym and i love it so I want to go at least 4-5 days a week! I like the idea of an upper/lower 4 day split but my goals are strength and hypertrophy so I love that this split utilises both.

    Also I am worried that this split focuses more on upper body than lower body and I’d really like to place more emphasis on lower body if I can (I’m a girl so, naturally ��). Would something like this be ok or is it too much?
    M Upper (strength)
    T Lower (strength)
    W Push (hypertrophy)
    T Pull (hypertrophy)
    F Legs (hypertrophy)
    S Cardio and abs
    S Legs (with a focus on glutes)

    Thanks for any help you can give, Ive learnt so much from your channel! ��
    (I’m also planning on eating a very small calorie deficit, I don’t want to lose a lot of fat just a little bit so that as I build muscle it’s actually visible, not sure if that changes anything).

  • As specialist, I think Custokebon Secrets can be great way to lost lots of fat. Why not give it a shot? maybe it’ll work for you too.

  • I do this in reverse

    Push bb bench focus
    Pull deadlift focus
    Legs squat focus

    Upper body hypertrophy
    Lower body hypertrophy

    For alot of people squatting and deadlift on same day, one will definitely negatively impact the other

  • How would you do the progression on the reps/sets week to week?

    E.g bench 80kg 5×5 week 1, 4×6 week 2, 3×7 week 3. Deload, 85kg 5×5 week 1….repeat.

    Would this work? Or do you have a optimal method? Thanks

  • I’ve been doing this for about 8 months now. I’d classify myself as a novice lifter… but so far I’ve been able to boost my 1RM on bench from 115 to 205… and my squat 1RM from 135 to 250… finally my deadlift from 205 to 315. And honestly, for the past 4 months, there’s almost never been a day I’ve been sore. All my reps are still slowly increasing by the day. Its a good program.

    Also to mention: I’m a bigger guy… grew up weighing 220lbs (25% fat). Now after the past 8 months I’m still 220lbs but I look NOTHING like I did… not sure my fat % but I almost want to say I half’d it.

  • Back in the day when people just went to the gym to lift some weights, trained based on feeling, and didn’t give a damn about scientific bullshit. Nowadays seems like everyone is brainiac which is laughable.

  • Normally i do total body. But i feel im letting a couple muscles out. For example, the perfect total body workout barely works triceps/biceps. So i think i could change to split, but i dont know to do a good split workout. A video about it would be awesome

  • Athlean what do ou think about doing: Chest & Tricep Back & Bicep Shoulders & Traps Legs & Abs Bicep, TRipes & Forearms Rest? I have been doing this for a while now and seen progress but should I change my splits?

  • Only one split for Brother Jon to try….full body five days a week. Three days on, one day off, two days on, one day off. Fellow CDN, Jeff Nippard gave it a go. Gainzville, Tennessee!

  • Hey bro!! I already have big legs, in order my genetics, I’d like to know if a leg workout once a week could be enough to me. In this case could I do (from mon to sun) push, pull, LEGS, push, pull, rest, rest and restart again in the same sequency?

  • Guys, losing weight doesn’t have to be hard (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that program has transformed my life. I probably shouldn’t even be talking about it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I am in a good mood today so I will share the wealth haha.

  • I’ve always been taught exercising muscles twice a week is best for muscle growth. Jeff often talks about how the bro split has issues but if I do all of his perfect workouts in a week, it would have to be a bro split as I don’t have the time to do each perfect workout twice in a week and still hit all muscle groups. Any advice?

  • I see lots of people keep on talking about Custokebon Secrets (just search it on google). But Im not sure if it is good. Have you ever tried this popular diet plan?

  • What are some ways to lost a lot of fat? I read a lot of great reviews on the internet about how Custokebon Secrets can assist you lost a ton of weight. Has anybody tried using this popular lose weight diet plan?

  • You recommend Hybrid or PPL more?

    -I’m 15, 180cm, 61kg and I have time but I work out at home (I have bar and dumbells and a chin up bar)

  • I have been looking for a workout routine to get in shape. This has been a great video, clear on what to do on what days and video on good form. Thanks for posting, hard to find people that do the workout instead of talking for ten minutes on what to do.

  • Currently my schedule allows for Tuesday, Wednesday, Thursday, Saturday, and Sunday for workout days. I was going to do the PPL on Tues-Thurs, and then Upper/Lower on Saturday and Sunday. Will that be alright?

  • As expert, I believe Custokebon Secrets is good way to lost tons of weight. Why don’t you give it a shot? maybe it’s going to work for you too.

  • I notice many people keep on speaking about Custokebon Secrets (google search it). But I’m uncertain if it is good. Have you ever tried this popular diet plan?

  • Guys, losing weight does not have to be difficult (I used to think it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that course has changed my entire life. I probably should not even be talking about it cause I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a good mood today so I will share the wealth haha.

  • Jeff, i love you man, but for the love of God just tell me what to do each day and which exercises to do on each day, i will be very happy if u do that❤

  • Nice video for a beginner to start off with..Even better video for some one who is pressed for time… Stick to the basics, is always a brilliant move to make gains in the gym…. I feel my best gains came from just doing basic movements b4 I ever joined a gym…People must understand, not every one is going to lift the way you like them to.I prefer pause up and down. Only using enough power just to get it up.. Some people like touch and go. Some people like my brother just go.No pause period.. As along as your making gain… U should be good

  • Best workout plan ;
    Shoulder& Low volume Chest
    Full body All compound,, not chest

    3x abs week and after workout 20 min %15 incline 3,5 kmh cardio

    Trust me..

  • I usually don’t post comments of videos, but this time i will.

    Please stop making such videos, you are clearly not a trainer, far away from being fit and you should not teach or write workout plans for others. This workout plan is total crap and so is your technique. You can’t even perform key movements as squat or deadlift yourself…go make videos on dogs failing or silly cats, would be more useful.

  • Winner of a video, I been tryin to find out about “female bodybuilding trainers” for a while now, and I think this has helped. You ever tried Davidbiy Bodybuilder Tipster (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my mate got amazing results with it.

  • Appreciate Video clip! Forgive me for chiming in, I am interested in your opinion. Have you considered Taparton Lard Destroying Takeover (do a search on google)? It is a good one off guide for discovering a short fat loss workout minus the hard work. Ive heard some super things about it and my old buddy Taylor finally got excellent results with it.

  • No no no no no, Jeff. You have muscles. Hollywood tells me that that means you are stupid. Stop being intelligent! You bastard! Stop making well reasoned observations!

  • Happy new year everyone!! So I’ve been tweaking and refining my full body program over the last 6 months and it’s finally ready to go. You can check it out over on my website http://jeffnippard.com if you’re looking to try out something new! I’ve also got 5 Full Body Science Applied videos on the way in case you want to get a taste for what the workouts look like so stay tuned for those over the next month or two! Hope you all had a great holiday and let’s get 2020 off to a great start. Peace!

  • The quality of your videos are absolutely insane. I’ve never seen something so well researched, scripted, and edited for a YouTube video. Damn, this is awesome.

  • I’m doing
    monday:all upper body from waist up
    Tuesday:core and legs
    Thursday:full upper body again
    Friday:core and skip legs if still to sore if not legs again
    If anyone is knowledgeable on fitness tell me if this is a good split mind you i do calisthenics so this is all body weight exercises

  • Really depends on the person. I lifted heavy two days a week (40 tons+ volume per), and was stronger than most lifters. The best advice is learn your own body and don’t be in a hurry.

  • So when are people going to understand that most of the research in this field is not statistically significant. Not enough participants and too short the duration. 10 people of 26 weeks, or whatever, is meaningless.

    Quoting research in this field does not equate to fact.

  • There’s no question this type of training gets you gains. However, the amount of time you gotta spend in the gym everyday is ridiculous. I personally do full body twice a week with high intensity and have enough time to work on other things in life. All the while still making the widest amount of gains for the time I put in. Interested? Check out “the_mindful_mover” on insta to learn more.

  • If you aren’t getting the results you want in the gym here are some tips that might help.

    1. Food is always better than supplements

    2. Sugar is the worst and includes white bread/simple carbohydrates

    3. Form over weight any day of the week.

    4.For a natural bodybuilder the progressive overload theory is king Which basically means more weight or more volume on a consistent basis= gains

    5. If you aren’t getting stronger check your diet, check your sleep, or check your regimen. Slow and steady wins the race and persistence is king

    6. Write out your workout plans for the week at the beginning of the week or stick to a written schedule. Your volume or chosen lifts may change but you are committing yourself to that workout when you write it down.

    7.Plan your workout time at least the day before so you don’t run out of time

    8. Figure out ways to motivate

    9. If you buy supplements, research them make sure they’re quality

    10. What works for me won’t always work for you. Adjust your training according to your needs and your body

    Finally I would take a look at this plan. It has helped a lot of people https://tinyurl.com/y4fkwgru

  • I was already convinced full body workouts for at least 3x a week is great and I even tend to work my muscles in rest days too, THis would have been a great example for me but unfortunately, there was no program for free lol. I guess I have to keep writing my own.

  • In my experience, and i have tried many, many, programs/splits over time.
    This is undoubtedly the most effective way of training if you are not on steroids.

  • I know this vid is old but this will be my routine. Will try for a year and see what happens. I’m super skinny so help this will get me where I want 2 be!

  • This is obviously a routine for someone on sauce.
    Sauce gives you a faster recovery time.
    If you are natural this is over training.

  • I think best is PUSH PULL LEGS DAY OFF and repeat,,
    Doing 5 days split and then 2 days off then repeat,
    That means you train only 4 times a month same muscles…. 6 days rest is way too long..

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  • Should I use the same weight on every set in a workout, and progressivly overload the following weeks. Or should I increase the weight for every set so the last set is the hardest, and overload the following weeks? Great video btw! This is what got me into this split.

  • I’ve done much better with 5 to 6 days per week and hit the full body. My testosterone increased during this time partially because I’m taking more supplements. But I also got more high-quality volume reps. And I had to workout a lot of times with TRX bands and sandbags vs a gym thanks to COVID. But I’ve had better results. I think the full-body, 5 or 6 times per week.



  • With the higher frequency in terms of powerlifting, as long as you’re not overtaxing you’re CNS, I think it could be beneficial in terms of practicing the movement pattern more often.

  • Whats the criteria to be an “experienced lifter”? I’m definitely not one but I’m curious at what point it would be reasonable to go from 3 full body days to 5.

  • The only thing I dont understand about this. Like look I get the raised protein synthesis of training high frequency. But. Your at most doing a couple sets for each body part. Your not going to get sore biceps or whatever at all doing a couple sets every day. And while the overall sets are high by end of week, you never got a good workout in. I feel like I grow best when I get a little sore. So I dunno.

  • what kind of a bullshit plan is this?
    3 exercises for legs, the biggest muscle group and one of the exercises are calf raises where as there are 8 on arms day!!
    This is some stupid ass shit please nobody follow this

  • You were good but your camera man was not good he did not record any of your exercise from far, just zoooomed your body and muscles only… is he gay?

  • Professional bodybuilders from back in the day all advocated overtraining Arnold used to train 5 hours a day and he trained 6 days a week. Assuming you have time, before you bash this training regime try it out first. Compare the results with your push-pull leg split, assuming you’re at least an intermediate lifter as you probably don’t want to be doing high-frequency high volume training with the wrong technique as that’ll lead to injury.

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  • I think for those of us that are over 50 it is a great workout plan. It allows you to make great growth and muscle gain without injury

  • Although Im a Dorian Yates fan, I cant tolerate much weight. Thus, I make more gains in strength and hypertrophy when I do some more volume.

  • Old is new again. Between 1958-1962 Harold Poole trained 6 times a week whole body with variations of exercises, reps and compound or single joint exercises. Later that was called Ocilatory Training. Placed 2nd in 1962 Mr Olympia. By many opinions should win but judges argued that was to much cut and that look unnatural. I love when people many times claim that discovered something “new” and when I look at it closer appears 60 years old. Changing protocol doesn’t mean that they discovered new method.

  • I bought this program 2 weeks ago and I can honestly say that I am very surprised in a positive way; didn’t expect such results to be honest! I used to train 2x Full Body with all compound exercises you can imagine but I was completely destroyed after each session. With this program I found the joy and motivation to go to the gym again. There are so many different exercises; the RPE system is so well balanced (sometimes I say what the heck did Jeff put RPE7 for this; I can do so much more.. and then you understand after each day with a smile on your face that there is a reason and science behind it:) ) Thank you so much JEFF for creating such a great program; putting your time and effort! Hands down the best program I ever followed!

  • Never worked one group a day only, i started with full body 3 time a week and i ve been doing full body 5 times a week now for over 2 3 months. I gained a lot but cant help but think if full body 3 times a week or push pull is better then what i curently do. I would love you opinions (p.s during my first days at the gym even tho i trained full body 3 times a week i didn’t trained that well and did not gain so much. Now i gained a lot since gyms reopened but after the first day of full body my muscles are pentru dead the next day and all throught the week days it looks like my muscles are dead, after the 2 days recovery in weekends i look great tho)

  • I’ve been doing full body for 3 weeks now after watching this. 4x farmwers walks, 4×5 conventional deadlifts, 4×5 lowbar squats, 4×5 bench press and 4x Strict barbell overhead press.

  • I’ve been doing this for a while now. 6 days a week but each day I burn out a different body part, to shock it at least once a week. The next days exercise on that group kinda sucks but it’s been working really well for me.

  • I grow well off of training each group once a week. I don’t know anyone who does anymore than each muscle group twice a week that’s a bodybuilder. Most do once a week. Not everyone’s genetics are the same either. What might work for one guy may not be optimal for another.

  • Jeff, I was wondering what is considered ‘beginner’ and ‘advanced’ as it relates to this topic. Years of lifting? Certain weight achievements for the big 5? Or it is something you just have to figure out on your own?


  • Is testosterone site specific? Are these growth factors site specific? If I work out my legs, won’t it help my arms (which I trained a day or two ago) to keep growing because the leg training increases the growth factors circulating in the blood?

  • Gave this program an honest go earlier this year and here is my feedback: Although training the whole body gave me a nice pump and left me leaving the gym feeling good, I’ve gotten much better results (strictly speaking about putting on mass) from the bro split, because if you really want that muscle to grow you just have to tax the hell out of it, either mechanically, metabolically, or both. And I can tell you, if you’re honest to god doing that with every exercise every day for 5 days a week, those muscles just aren’t getting the recovery they’ll need to bounce back in time for the next punishment. I highly recommend Ryan Hummiston’s channel if you haven’t seen him yet—best bodybuilding content being put out there right now.

  • Beginner gain no benefit from more than one workouts per week?? I thought the usual recommended frequency for beginner is 3 times per week due to not needing long time to recover

  • Is it ok if I do these but with lighter weights since I’m 13 and the ones I can’t do like the bar weights I’ll just do body weight excercises

    Is that cool?

  • I’ve always found the 5 or 6 days full body per week best for making gains. However, I always notice that after about 6 months I start getting injuries and niggles. I think this is something that needs to be thought about more: whether the routine that promotes most muscle growth is actually the one that can be maintained for extended periods of time.

  • Using Jeff’s “Perfect Workout” series, I’ve been doing this sequence for the last few weeks. Seems to be working:

    1. Legs & Abs
    2. Chest
    3. Back & Abs
    4. Triceps
    5. Biceps & Abs
    6. Shoulders
    7. Off or Forearms & Abs

    If you don’t care about weekly rotation, you can repeat legs on day 5 and make it an 8-day cycle. I may do that in the near future.

    I thought about swapping Triceps and Shoulders but the idea of doing cheat lateral raises a day after a shrug ladder made me change my mind.

  • Right now I’m doing 6 days a week I’m addicted and only been doing it for a month and 1 week. My power has increased by a lot almost steroid lvl.

  • In real life people hit all body parts when they do work in general. A lumberjack will hit arms, back, legs, etc. A farmer also, etc. And they will gets stronger and more muscular with time. Now some days might focus on one body part over another, but not solely and isolated.
    This is part of the story of Milo of Croton who lifted a new born calf everyday until it was grown. It was full body and incremental.

  • I like to hit everything in one go, squeezing out every last rep to activate the gainers, but I also think its important to listen to your body, if your aching and sore then you need to rest whatever is sore but if you’ve recovered well then do another workout the following day.

  • So many different ways to work out, i think its better to find what works for you an stick with it. Theres tons of ways to skin a cat.

  • Just stumbled across this, great video and I think the idea being the splint is exactly what I need. My question is there aren’t many biceps or triceps exercises in the routines you shared. Is there a particular reason for that?

  • Realistically, for me, this requires too much tracking and forethought to be a split i would like to try. But i am on board with the science 100%

  • Hey jeff i hope you see this i have been on you high intensity full body 5x a week and it has been awesome im am about to get to my AMRAP week and am really excited but i was thinking what do you think i should do after the program ends should i change my split to upper lower or something like that or should i restart the program and do it all over again? Love your content by the way hope you can answer this questions thanks

  • Monday: off
    Tuesday: Off
    Wednesday: Chest 0:00 >> 3:34
    Thursday: Back 3:35 >> 7:02
    Friday: Legs 7:04 >> 10:09
    Saturday: Shoulders 10:10 >> 13:51
    Sunday: Biceps & Triceps 13:52 >> 20:02

    You’re Welcome

    *I know its actually Mon >> Fri.. NOT Wed >> Sun*

  • Lol steroids are the only way to maintain this as this YouTuber clearly is taking. If you are doing 5x a week full body you’re overdoing it

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  • My experience as a beginner to lifting within a span of 8 months, I used the push/pull method. Im 5’8 and starting weight was 185, now at 170 with no sign of going down (or up). Starting off I struggled to bench press 85lb, Squat 85 lb and deadlift 85fucking pounds. With a combination of running and 100 push ups every single day. I am bench pressing 155lb and incline bench press is 135lb. Dead lift max is 315 while I’m repping 225 easy. I maxed out on squats prequarantine at 225 however now I’m back to repping 185. I take Creatine HCL + preworkout and protein powder with a shit load of spinach added every time. This has worked for me and I’m seeing improvements each and every day. I am here back at this post to say that it works because I can finally physically see veins coming from my arms and I couldn’t be any more ecstatic.

  • Ive been going fully body for about 18 months now 4-5 days a week and will never look back. You will look better and if you miss a day no big deal. Regarding recovery your only doing 2 sets per body part so you wont burn out. The flip side is your joints will get sore due to volume but switching the hand position and exercise for each body part will alleviate this.

  • no hate but you’ve been doing this full body thing for 6 months now and i think you may have lost a little size. i don’t see how these could possibly be better than push pull legs

  • If your an athlete and have done intense workouts you should know what he’s talking about. There’s muscles in your body that haven’t been triggered and sticking to the same workout regime wont help the development of your physique. Great video ����

  • Monday: PUSH Chest/Shoulders/Biceps
    Tuesday: PULL Back/Traps
    Wednesday: LEG DAY
    Thursday: PUSH Chest/Shoulders/Biceps
    Friday: PULL Back/Traps
    Saturday: LEG DAY
    Sunday: Rest Time
    Abs: Everyday except Sunday

    What i like to do is to schedule the same muscle parts in a different day but also in a different exercises.

  • I’m a track athlete and I recently heard bro splits (didn’t know they were called that before) were vastly inferior to full body and push/pull routines, so I came here and you really helped me realize that there more to it.
    My week goes like this:
    Legs/lower body
    Legs/lower body
    It turned me from a skinny athlete with no muscle to a very well rounded athlete in one summer, so I like to stick with it while also improving exercise choices and reps as I gain more experience. My coach gave us the split as a summer workout routine btw that’s why I hold so much credence to it. Is there anything I can do better?

  • DAY 1 Chest / Tri
    DAY 2 Leg / Shoulders
    DAY 3 Back / Bi
    Repeat the same order for 4,5,6 rest on 7. I usually hit some abs at the end and hit some sort of cardio at least 3 times a week. I prefer sprints over jogging because I get better results.
    This seems to be the best method for me as a smaller framed hard gainer. I have put on the most amount of muscle while keeping lean using this split. Would like to know Jeffs thoughts about this style of split?

  • Can you make a video about the importance of 1 day off or 2 days off, Why I can make exercise everyday respecting the 48 hour reactivacion of the muscle?

  • if you train for hypertrophy and fat-loss (meaning very low rest periods) will you literally “look” bigger than someone who trains for strength even if they are stronger than you?

  • This split has been working well for me, 90* days of workout sessions then 2 weeks completely off, restart with two weeks maintenance sessions, then resume schedule below:

    Mon: Legs (Body weight exercises + optional jog / jump rope for 15 minutes) + Abs (intensity < 6 Light Volume / Maintenance Session )
    Tue: Chest / Delts / Biceps (Intensity 7+ target for Growth Session)
    Wed: Legs (Weighted exercises Intensity 7+ Growth Session) + Abs
    Thursday: Back / Triceps (Intensity < 6 Maintenance Session)
    Friday: Legs (Body weight exercises + option jog / jump rope for 15 minutes) + Abs (intensity < 6 Light Volume / Maintenance Session )
    Sat: Chest / Delts / Biceps (intensity < 6 Light Volume / Maintenance Session )
    Sun: Back / Triceps (Intensity 7+ Growth Session)

    *Can be less than 90 due to injury or sickness, etc…

  • Your videos has always helped me improve specific areas of my athletic journey and I appreciate this split programs. It’s shed some light on the key missing factor of my training which is REST. Thank you!

  • Monday: arms
    Tuesday: legs
    Wednesday: chest
    Thursday: shoulders
    Friday: back

    I do cardio and abs intermixed depending how I feel..

  • Basically from what I interpreted, what he meant is that, train in a proactive manner, not following the same workouts every single day and week. Switch your workouts up, if you see your physique leading in a certain manner but lacking in somewhere else, patch it up with supplementary workouts towards the lacking.

  • One of the best ways to grow when your body adapts. Muscle growth requires those spikes on advanced level, thou routine needs to be altered slightly more often to not overload em’.

  • Athlean. I want to buy a workout package. I’m a martial arties, and I’m trying to become faster. At the same time I’m trying to build more muscle and strength. Basically, have a good body definition for film. What package will you recommend? I’m experience in fitness, but can use some help.

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  • Everyday workout will destroy ur muscles..if u do it a day then rest next 48 hrs.. Take a day break then do it in alternative days..this s bs

  • Thanks so much for this. Great video as always.

    How would you set this up in terms of weight selection and progression? Is it all RPE/RIR based, or is more focused on percentages for all the compound lifts?

  • I like what your saying. Been a trainer for 20 years…in 2021. Am now working with a niche…50 plus. Put out some of the information you can for that community. Thanks.

  • Monday Biceps/triceps
    Tuesday rest
    Wednesday chest
    Thursday legs (sometimes)
    Friday biceps/triceps
    Saturday shoulders
    Sunday rest

    This is my legitimate split ��

  • Mon: Chest

    How is my schedule i just started gym im doing maximum gain in 1 day at 1 time.
    Chest would be the push tension same as triceps and shoulder
    Pull tension would be biceps,back and shoulder aswell

    Please tell me if i do wrong in my schedule help me outt thxx

  • Been doing Push pull legs split but haven’t changed much. Will be trying a more modified split like the one at the top of Jeff’s screen.

  • I do 2x(chest+biceps+legs one day rest and then back+triceps+shoulder). (abs every end of workout). I’ve been told to switch between biceps and triceps but when i workout my back my biceps work a lot due to me having long hands. (I do try to stimmulate my biceps a little when I train my back).
    I do 3 exersices that contain 3 sets with 10 reps(I do get myself to fail everytime) per muscle. should I change something about my workout?
    and another thing is why do I not get the burn I get when I train legs? when i train other muscles just get tired and Can’t do another rep but I don’t feel the burn(I only feel that way with legs) like I should feel atleast a little burn right? and another weird thing is I used to be so sore that I couldn’t even shampoo my hair after a workout but now by the time i get home I’m fine; what’s up with that? do i just recover faster now? or do i do something wrong?

  • Is it okay if I do:
    1. Push, pull, abs.
    2. Legs, cardio, abs

    And I do gymnastics and calisthenics (for beginners) in random days.
    I rest 3 days a week

  • hey quick question, I’m thinking of running it as follows: LEGS, PUSH, PULL, LEGS, UPPER. my question regards the back exclusively there will only be 1 day of rest for the back between PULL and UPPER..do you think that;s gonna be an issue?

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  • it means you can do any type of program just make sure you’re not overdoin it. its a common sense. if your frequency is high, lower the volume and the other way around. this is just a guide. the true answer is “experimenting”.

    old and new bodybuilding competition with or without steroids. or the time steroids didnt exist yet. theres a lot of bodybuilder joining, different races. different genes.
    my question is

    Dont you think all that Bodybuilder uses the same program when going up the stage? lol.
    its how your body react. listen to your body.

  • You are just great man! I understood very clearly what you meant. I will take your advice and try a TB program next week. I have to finish the 3-split for this week:)

  • Jeff, as someone that has been in the fitness scene for 2 years and is studying nutrition, you really are confusing and this video will only discourage a begginer trying to make a change. I know you mean well and you are very credible but these videos will only get more confusion than answers.

  • Always love the advice.. interesting splits. At 55 for me if I max a major muscle group say chest, with 4-5 different exercises 16-20 sets, always my best effort for the energy level I have, I usually only do 1 secondary muscle group. Say triceps, then day 2 same for other major and minor groups. Seeing what your talking about, gave me some good ideas on the push, pull concept and hopefully can add a third muscle group. Of course I could be totally wrong to begin with.. keep learning and trying

  • I can only get to the gym Mon-Friday. So for a beginner would “Monday Push, Tuesday Pull, Wednesday Legs, ThursdayPush, Friday Legs and then the next week switch Thursday to pull and then continue to switch the Thursday?

  • My workout split is:
    Sunday: Chest, triceps, and abs
    Monday:Back and biceps, abs
    Tuesday:Legs and shoulders,abs
    Wednesday: Chest, triceps and abs
    Thursday: Back, Biceps and abs
    Friday: Legs and shoulders
    Saturday: Rest
    Then the cycle repeats.

    Overall, I‘ve gained significant muscles with this split. I know it may seem intimidating with abs 5x a week. But as jeff said, you don‘t have to exercise abs for a long period of time, you just have to do it consistently.

  • I created my own 3 times per week full body program and the main thing is you can lift more weights cuz the balance and the frequency of that full body routine is superb!

  • hey can anybody tell me if my workout routine is fine i do chest core and back exercise one day and the other day is for biceps triceps shoulder and legs i follow this alternatively evry other day im a beginner so dont know much

  • great routine dude, keep up!!
    but plz tell me, how much rest between sets? and reps, its verry important…
    and how much max should i train on science?

  • G’day y’all –
    I was on a 7 day workout split:
    Day 1: back/chest
    Day 2: arms, shoulders, abs, legs
    Day 3: repeat day 1
    Day 4: repeat day 2

    I’ve noticed after a month I become less sore. Muscle gains were noticeable. It felt like I was overtraining.

    After multiple research on internet, I’m giving a crack to this new split:
    Day 1: Chest/Back
    Day 2: Shoulders/Arms
    Day 3: Legs/Abs
    Day 4: Cardio. 20 minutes of HIIT
    Day 5: Chest/Back. Repeat of day 1.
    Day 6: Shoulders/Arms. Repeat of day 2.
    Day 7: Legs/Abs. Repeat of day 3.

    Any thoughts?
    Thanks fellas

  • All this time I was looking at a wrong places, but thanks to you I have found it. I been using your workout plane for few weeks now.

  • Thanks for the video man! I found your channel from a Jeff Nippard video and I really love your positive attitude and commentary! Keep it up I hope to see you get big