6 Day Split Workout PPP – Persistent Painful Progression


My New Training Split (Full Workout Walkthrough)

Video taken from the channel: Jeff Nippard


My CURRENT Training Routine: Full WEEK of Workouts!

Video taken from the channel: Natacha Océane


Greg Doucette Training Split Greg Doucette Training Frequency and Volume

Video taken from the channel: The Lifting Dermatologist


The Best Science-Based Leg Day For Growth (Quads/Glutes/Hamstrings) | PUSH PULL LEGS SERIES

Video taken from the channel: Jeremy Ethier


The Best Science-Based PUSH Workout For Growth (Chest/Shoulders/Triceps)

Video taken from the channel: Jeremy Ethier


Push, Pull, Legs Explained | MY FULL WORKOUT PROGRAM

Video taken from the channel: Chris Bumstead



Video taken from the channel: Buff Dudes Workouts

6 Day Split Workout: PPP Persistent Painful Progression — Tiger Fitness If you love living in the gym than this is the muscle building split for you. Train 6 days a week and maximize your bodybuilding progress with this workout. If you love living in the gym than this is the muscle building split for you. Try to work your way up to 150 minutes of moderately intense aerobic exercise per week.

You can split that time into 10-minute blocks if that’s easier on your joints. Moderate intensity aerobic exercise is the safest and most effective if it’s done most days of the week, but even a couple of days a week is better than no exercise. Even my quick 8-minute HIIT cardio workout will get you ready to stretch. Never feel pain. Hold each stretch for 30 seconds.

The first 10 seconds of a stretch is the “easy stretch”. You can push a little further afterwards. Do two sets of each stretch (or more!). You will find you can go further with each set.

Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Try this program. A General Overview from Johnny Pain. Ok, The gist, since I am tired as hell, plenty on here can elaborate.

Monday Bench/ or Press (A/B) 2x 5, 1 x 5+ Curl 2x 10-15 (bench days) Squat 2x 5, 1x 5+ Neck Harness. Wednesday Bench/ or Press 2×5, 1x 5+ Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins). This final period can last from 6 months to 2 years. You’ll see some changes in your scar.

It will go from looking thick, red, and raised to thinner, flatter, and more like your usual skin color. Low levels of vitamin D is one of the reasons for constant and chronic body pain. Known to help in the absorption of calcium, vitamin D helps keep your bones strong, preventing fractures. Just wondering how far everyone went using a linear progression program. Could be a beginner one (workout to workout SS, SL, ICF) or intermediate (weekly progression Candito LP, Texas Method, etc).

186 pound male and am doing a 6 day split; I’ve been progressing well with the Big 3s: Deadlift: 375lbs Squat: 300lbs with ATG Bench: 250. The hypertrophy days are essential in creating adaptive stress on the muscle 2-3x each week in order to boost strength and overall muscle mass. How To Progress With The PHAT Routine.

Since this workout split is only one week in duration you will need to understand simple methods for progression. 6. Chronic Soreness in Your Joints, Bones and Limbs Post workout soreness in the form of DOMS (delayed onset muscle fatigue) is normal, but if you experience intense and prolonged soreness, you may have done too much. Basically, if it feels like you got run over by a bus, you should cut back on your volume or intensity.

7. You’re Sick More Often.

List of related literature:

Also take note that split routines should be used when the frequency is 4 days/week or greater.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Intermediate: 3 (whole body) or 4 (split routine) days per week c.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

You can still make great progress if you do not set up a five-day split for yourself.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

You will complete a more isolated split routine.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

There are advantages and disadvantages to the double split routine.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Another method for increasing the frequency from five to six days is to use a “three days on, one day off” split routine.

“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

Rest two weeks, then repeat 2-week course plus rest interval 2 additional times omitting PRED.

“Compilation of Cancer Therapy Protocol Summaries” by Informatics Inc, International Cancer Research Data Bank, National Cancer Institute (U.S.). Division of Cancer Treatment
from Compilation of Cancer Therapy Protocol Summaries
by Informatics Inc, International Cancer Research Data Bank, National Cancer Institute (U.S.). Division of Cancer Treatment
U. S. Department of Health, Education, and Welfare, Public Health Service, National Institutes of Health., 1980

I kept training the same way, using the split routine—which I was no longer doing out of necessity.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

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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  • It’s funny how much work goes into such a small muscle, yet goes a long way in your overall physique. Gotta have them boulder shoulders.

  • Some of the best, if not THE best exercise videos I’ve seen on YT. No B.S., No trying to sell supplements. Just good solid techniques. I especially enjoy you guys adding alternative exercises because some of us don’t have machines. All I have is a couple of dumbbells, and a bench. With this I can actually do them. Thank you…STAY BUFF!

  • Have you two considered doing a myth vs fact series over at the main channel? I know both of you love being creative it could be really fun and informative.

  • Me: drinks small cup of black coffee wearing ragged old chucks and raggedy basketball shorts and shirt, rushes out the door to get to gym before work.

    Jeff: Entire meal, pre workout, checks out his shoes, debates which gym equipment to wear from his car, chats with his gym buddies.

    Me: gets off work.

    Jeff: still talking to pat at the gym

  • I think it could be an interesting video idea, if you guys did like a “Where would our workout journey have had gone without the other?” type of video. In which you imagine a world in which you would’ve been an only child. (Obviously not that you’d want that) But it would be very different & interesting!

  • Thank you Jeremy for this well explained video with all the details. I was wondering if there is another exercice to replace the SEATED DECLINE CABLE FLIES W/ SUPINATION? Thanks in advance

  • How long do you think is the maximum time you should work out in one day? I personaly workout for about 3 hours on my workout days and I’m wondering if that is too much.

  • For anyone that hasnt been doing the super hero work out, i highly recommend you try it out. Im in week two of stage 2, ive dropped 17 pounds, keep in mind that is also maintaining a healthy diet. Its an awesome plan and most of all it works! Keeping in mind you’re maintaining a solid diet, and following the plan.

  • Payment Issue: Buff Dudes, I am from India and I only have a debit card, I want to purchase your dumbell only pdf but cannot due to the credit card restriction could you help me out please?

  • Ignore

    0:25 1 Barbell Squats (front or back squats)

    2:26 2 Barbell Hip Thrusts

    4:51 3 Split Squats/Bulgarian Split Squat 5:53 Contralateral Bulgarian Split Squat 6:20 (heavy weight)

    7:14 4 Glute Ham Raise (can do against wall if no equipment) (can add weight over time)

    5 Standing Single Leg Calf Raise

    6 Seated Calf Raise

    8:57 Summary

    9:00 Workout

  • I only do roughy 10 sets per muscle group, but they are nearly all til failure and I’ve been making good progress, workouts no longer then an hour. PPL split 6x a week.

  • I’m so stupid i’m Training Push Pull w/o legs cuz i have Soccer Practice 5 timea a Week but i do 20 sets per Muscle = 40 sets a week���� but ngl i can train my same muscle again After 3 Days ����

  • For me, the most optimal split has been PUSH-LEG-PULL
    I realized that if you do the usual PUSH PULL LEG you’re forearm gets sore and you can’t give your 100% on the next day as PUSH and PULL are both upper body workout. Let me know if anyone else feel the same way.

  • I personally like to train the same body parts two days in a row. First day I hit it easy, second day I go to total exhaustion. So it’s push, push, pull, pull, legs, legs, rest. So then you get 5 rest days before you hit the same body part again and if you’re still super sore for some reason, you can just rest or do abs on the “easy” day and then go hard on the second day.

  • if you want to amp up your back flip training, practice landing on a slightly elevated surface (unfolding the layers of a panel mat is a great way to work it). it forces you to set higher and spot your landing!

  • It’s interesting to see the difference in form between the two of you. Jeff seems way more controlled; particularly with the lunges and calf raises where Jeff paused at the bottom to avoid the Achilles tendons from taking over. #GOAT

  • 10:08 I don’t get what he mean by “switch out the exercises” accordingly… Could someone please have the patience to explain to me? I would really appreciate that

  • This is awesome thanks Chris, I keep setting a bro split or even some modified routine from the internet, then life gets in the way and I miss days and it falls apart quick. Going to try your exact routine as I feel like missing one day wouldn’t be the end of the world as you’ve already hit the muscle group the same week.

  • And that’s officially a wrap for this series here’s a link to the downloadable PDF for this workout: https://builtwithscience.com/legworkoutPDF/! Comment below what other “video series” you’d like to see me cover and I’ll get on it!

  • How is 6 days on mon-sat then rest sunday. Each muscle group twice a week, 3 exercises per muscle for 3×10-15
    Mon: Chest/ bicep
    Tues: Back/ tricep
    Wednesday: Shoulders/ legs
    Thurs: Chest/ bicep
    Firday: Back/ tricep
    Sat: Shoulders/ legs
    Sun: Rest
    Is this a good routine for intermediate athletes?

  • JEFF!! I met you at the 2017 Anaheim fitness expo AND been a fan for awhile. You do amazing work and I know you always have an appetite to learn. I was wondering if you could research and do a video on GREG ROSKOPF MUSCLE ACTIVATION AND THE NERVOUS SYSTEM PLEASE THANKS!!!!!!!!!!!!

  • Really informative & great video here Chris. Push pull legs has been something I’ve wanted to change to for a while. Think this video has convinced me! Thanks!! ����

  • Holy shit this is actually legendary. Crazy to think that there’s basically an army of people following this workout after watching video haha

  • Hi there! I love your videos and just subscribed and binge watched lots and lots of your older videos!! You’re very inspirational and beautiful:) One question I have for you is actually about your gorgeous chain! Where did you find it???

  • Great video! Just one question why are lateral raises included in push? I know shoulders have been generally added as a push major but shouldn’t we drill down to exercise levels to define push and pulls?

  • If I can’t hit the gim more than 3 or 4 times a week, should I use a push pull leg split or a full body split if my goals are hypertrophy and strength??

  • Jeff, you mentioned a lower back issue, can you make a video on training after one? I have to be careful with mine, its a lifetime injury where I just avoid dead-lifts but do love the RDLs

  • You should really do the Swedish Classic! It’s four competitions during the course of a year, and they’re open for everyone. Superpopular and great challenges!
    Lidingöloppet = Running 30 km
    Vasaloppet = Cross Country Skiing 90 km
    Vätternrundan = Bicycling 315 km
    Vansbrosimningen = Swimming 10 km

  • Could you do a video walking us through (in detail) a full body session in the gym? I love the gym but i often feel like i am unsure what to do or how much to do with weights. Love love love your videos!!

  • Slightly confused. Is this a 3 day a week workout (probally not) or 6 day a week workout (with the PPL day 2’s)? If 6 day… only 1 day rest seems hard on the body.

  • I don’t understand your final point. You did not get there with this program, but as a beginner so you made mistakes. You say this program allows one not to make your mistakes, plus has got a science-based approach; so, just being logical, this program should be better than your original journey! not worse!
    Plus, I don’t think everyone needs a specialist approach I mean, what’s maintaining muscle for you will build muscles for others ^^’ anyone reproducing your program won’t get a terrible metabolism nor shape from it x) at worse, it could be too intense for them but, as you said yourself, you respect your program sometimes 50% only. Anyone going to the gym 2 days per week would benefit from it, specialist approach or not 😉

  • Hey @jeremyethier, really enjoy your workouts. Currently working on your shred book. Listen I tried to add more weight one day for the Flat dumb bell exercise and felt a bad pull on the back of my should which made the PULL exercise a bit hard the next day. ANY recommendations for when you feel something like that do you just rest? Stick to lower weight? I’m all ears for suggestions. I just don’t want to stop and lose any progress I’ve made.

  • I would like to get your Cut. program, but, for obvious reasons, cannot get to the gym. I am interested in first losing fat and learning more about nutrition, then building muscle. Can I do Cut. at home or would Home. have the fat loss and nutrition information I want along with workouts for home?

  • can you please tell me about the part where you do an exercise for certain amount of time? you keep. constant contraction (tension), or is it just the normal reps for that amount of time?

  • just love you <3! you're so realistic. thank you for showing once again a part of your life and beeing a real human being and actaully say that life sometimes gets in the way! needed this

  • I absolutely LOVE your channel! I love that you base everything around science and research �� I was wondering if you could maybe do a video on some low impact exercises that you can do to lose weight if you are overweight or have bad joints (maybe an at home one too). When you were talking about perceived exhaustion it really hit home. I hope that eventually I can do some of the things you do in your training but right now I’m just starting out and I can use all the help I can get!!

  • I never comment before, but I always watch your leg workouts videos. I really appreciate you for taking the time to explain the workout well.As of cross country runner I always wanted to strengthen my quads, glutes and hamstrings. Which I personally feel I needed to improve on those three groups of muscles.I did every leg workouts that I can think of to improve on my leg, but none of them worked out for me. Until I watch your workouts and did them at the gym for two weeks and I saw alot of improvement. You explain the sciences behind very well and you actually knew what you were talking about. I hope you are doing well, I am looking forward to you workout video.i can’t wait until things go back to normal so I can go back to the gym and workout. I hope you are reading this. Again I really appreciate it

  • Forgot to mention, what’s the alternative for Seated decline cable flies? I’m having difficulty with the machine at my gym? And we have Sundays off in Pakistan; therefore, I’m doing Minday Push, Tuesday Pull, Wednesday Legs, Thursday Rest, Friday, Push, Saturday Pull, Sunday rest. Kindly tell me if this is alright. Explain this and the previous questions asked earlier all at once. Thank you.

  • Hi, thanks for you video, I’m trying to understand how incorporate correctly a snatch,clean and swing KETTLEBELL to my program because I really enjoy the movements, I’m trying to create a pull,push and legs program, should I put this in legs or pull? Thanks a lot

  • Love your fitness and advice content but these feel over produced. Your loosing your authenticity which is why i liked you Jeff. Please cut the music and drone sections.

  • With most gyms closed, any advice on a good hamstring exercise with bands, barbell, dumbbell, or kettlebell for use at a home gym?

  • Women I really really really admire you…You are beast in every way:)
    You should give us more videos…I like your HIIT workouts ❤️

  • Hey guys. Beginner here. May I know what would be a great alternative for seated decline cable flies? I don’t have those equipment. I only exercise at home. Thank you for those who can recommend something as an alternative.:)

  • Hey Bro, Ive just paid for your intermediate BUILD program. Haven’t received a confirmation email and don’t know how to access it..?

  • I don’t know why but only thing ı can’t do is Barbell Squat!No matter how hard ı try,ı just get tired after 3 sets and can’t force myself to continue with it.

  • Natacha, besides the sweat breaking HIIT workout videos, I hope you’ll make weight training and gymnastics tutorials for us!
    Much love ��

  • Is deadlift a good alternative to the glute ham raises? I don’t have either of that equipment Jeremy shows, recommendations would be appreciated

  • If you find it difficult to keep your balance when doing the bulgarian split squat, set a 12 inch square piece of 2 inch thick foam on the bench, then when ready to squat, set your back foot up on the foam. Your back leg is everything in this exercise so this will help you control your glide path up and down. I find I can concentrate so more on the squat itself and I greatly increase mind muscle connection by eliminating the balancing problem.

  • i feel like every one in the gym who see you is like: what do you call that exercise? why is she so crazy? i wish i could do those…

    luv you Natacha

  • Natacha, do you write out your workouts for the week in the beginning of the week? Or day of? I’ve never been able to find the sweet spot for how far in advance to prep workouts.

  • Hahaha Jeff, knee sleeves are not raw; you said yourself that they add roughly 5% lmao �� fair play though, I know those internal justifications ��

  • Hey, if I do push pull legs push pull legs rest would that be over training considering that I only have one day rest so that it fits into 7 days

  • I find im liking pull, push, legs. I felt hitting legs after back was too taxing on me personally. So hit back (big group) with bis. Then chest shoulders tri (not too big of a group). Then hit legs. Im sure I’m overthinking it tho.

  • Yo gregory, 5mg LGD + 12.5 MK667 + 3 day split x 2 a week a good idea? Your video convinced me to up my frequency especially on sarms. Can you link a good split?

  • Hope you guys enjoyed part 1 of this highly requested series! Didn’t have to wait too long for it, right? As mentioned in the video, you can download the free PDF of this workout here: https://builtwithscience.com/pushworkoutPDF/. I put in a ton of effort into the video and PDF, so please return the favour by simply giving the video a like and leaving a comment! Cheers!

  • I love the way you train! I have been following all your workouts and I love doing them. I was really bored before but your workouts are fabulous! Thank you!

  • Been thinking of buying the program. Just a two questions if anyone knows. How many days is the program and are deadlifts and squats same day or separate? Thanks

  • You are truly an inspiration Natacha and since I discovered you I don´t want to look fit anymore but rather be and feel strong! Keep doing what you are doing ♥️♥️

  • I made all kinds of mistakes building my own workout routine before I really understood the Sports Science, so I hope the real talk after I take you through my current split helps!

    Love ya, thanks for being the best community anywhere ♥️

  • Before watching the video and i really hope i dont really sound annoying. I have tried many workout videos and plans from ladies who are famous on social media and never got to enjoy the process and mostly never got the results i wanted leading me to fustration and be inconsistent.
    Last year i discovered your channel, and i grateful for all the tips you shared and inspiration, i have been seeing progress mentally and physically. I no longer focus too much on the looks, i find myself enjoying the process and workouts rather than being bored and frustated, i got more definition and im stronger, i used to struggle doing handstand for years Now i can do it, my cardiovascular endurance has gotten so much better.
    Thanks so much Natacha.
    Btw im really sorry for wierd englis, its not My first language ��.

  • Hi I had ACL reconstruction surgery in March and want to ask my Physical Therapist if the legs workout is ok. My printer ran out of ink while trying to print PDF, now can’t find PDF and some reason can’t get it E-Mailed again.
    Help thanks

  • Natacha can you please make a video about staying active while we have to stay home with the outbreak of coronavirus ��❤️ it’s something I’m really worried about

  • due to the covid situation I switched to home workouts twice a week with less intensity and volume and I am growing more than when I did all out once a week heavy workouts!! I always thought you needed a week to grow but the increase in protein synthesis idea which chris talks about here kinda makes sense…and I appreciate quicker less heavy workouts now!! still gonna smash it when the gyms open again though…

  • bro i seen u in vids wit other channels u really plugged with this vid tho woulda had to pay bare cash to get this info u the plug ✊

  • Thank you so so much, this was really interessting and helpful! It’s always so fascinating how strong you are!
    Do you write down your wokrout exercise and reps?
    The last 5 min are THE BEST! Nobody speak about this and that’s why a lot of girl think ‘oh wow she looks great, I do her homeworkouts and get that toned’ but they forgot that maybe this girl was(is) training 5x a week at the gym and just wrote an at homeworkout guide..

  • Hi how are you Jeremy
    i have started my Muscle Building YouTube channel and includes all Muscle Building videos. I have a certified trainer in it. Im hoping to go through it to check all the angles and anything if he has done in wrong way. It would be an honour for me if you do this.
    Recently he has Performed Biceps https://www.youtube.com/watch?v=yeepAoE3o7g&t=1s workout video in it. Hoping for your reply. Thanx in advance Man AND keep up your good work.


  • thanK you very much for this video, but have you forgotten of the inner thighs or are being work with some of the previous exercises? thank you!

  • I never know what to expect when I see a new channels fitness content. It’s so chaotic and people regurgitate so much bs out there. But this is a very sensible and systematic approach and I can tell you really know what you’re talking about��

  • New sub here, great videos, really enjoying the instruction and format. Older guy, weightlifting for 6 months now and going great. Was doing full body 2 to 3 times per week, progressed to PPL. Working out 3 to 6 times per week. Seems like most people recommend PPL rest, PPL rest. I’m finding doing PP together is tough on shoulders since there is some overlap. Is it common got people to do P rest PLP rest PLP….putting the rest between he push and pull day? I dont see this in people doing PPL, so I’m wondering why not.

  • What is alternative to squat? I have had neck issue before and Im a bit nervous to try this again. Might be the placement of the bar. But if there is a relatively ok alternative, i would try that.

  • I love that you remind us that your current training isn’t how you got your current physique. I love how you train and your philosophybut I also love your physique! Your approach to how you train and why you train is inspiring me to apply the same approaches to my workouts. Thank you!!

  • Jeff, Greetings from Port Moody BC!!!
    if you ever read this, I was wondering if you could do a science applied video for a healthy way to reduce muscle size?

  • Amazing Video and Great Edits Bro. They make your videos sufficiently demonstrative. What software are you for your animated labeling and info-graphics such as @ 02:54 u? Please help.

  • Would u recommend doing: pull, push,legs,pull, push, legs, off day. As a 7 day spread. Or do: pull,push, legs, off day, pull, push, legs.

  • It sucks how unequipped our gym is, we don’t have enough/proper work bench, I once tried to perform Hip Thrusts on it, and it slid backwards and my back almost lost its verge off the bench.

    Also, we don’t have that Ham Raise Machine, I feel so deprived of these options…

  • Really interesting, you cited the study that makes part of my teacher’s study group. Matheus Barbalho et al. Brazilian research beeing used in good quality

  • That’s a very wierd exercise order, i mean, doing a small isolation movement like incline db curls before pull-ups makes no sense at all.

  • I feel like doing only 3 chest exercises or even only 1 triceps exercise is not enough (I haven’t tried the workout yet). If i’m wrong tell me why

  • It should be said, the glute ham raises are said to be very heavy on the lower back.
    If you have low back issues, as me, proceed with caution.

    Source: Stuart McGill

  • Is 30-36 sets for biceps too much, i ve been trained biceps twice a week, but i do not feel sore the next day. Should i push harder like more sets to get the biceps sore next day?

  • I really appreciate this series. I notice there is nothing for focused core workout though, should I be incorporating something in? Maybe on leg day? (beginner here)

  • I know this is an old video but in case you see thiswhere do you train for gymnastics? I live in London and I really want to get back into it but can’t find a good place. Thanks and I love your videos!

  • I love how you show how hard the exercises are with your face. Kinda makes me feel better when working out and not looking like a princess.

  • I’m doing the push/pull/legs split twice a week, every push day I am doing 5 exercises for the chest 3 exercises for the shoulders and 3 exercises for the triceps and I was just wondering if this is considered to be over training. It can take me one hour and a half to finish the workout. Does anyone know if this is overtraining?

  • Hey Jeremy, I love your videos but they are very “guy centric”. Could you consider going a little bit further into detail, examples, etc. for non-males in future videos? I am not talking about “How to look good in a bikini”-workouts but rather “serious” weightlifting stuff

  • hey natacha! when you say you spend an hour in the gym does that include your warm up and cool down? if so how long do you spend warming up and cooling down?

  • Hello Natacha. Wonderful channel!

    Question for you if you have time or a potential future video, but I am curious how you estimate or gauge your RPE (as an example).

    Thank you.


  • I used to love this split. Currently do full body 3 days a week. I just live to far from the gym to go all the time. At the end of the day anything can work as long as you do

  • I’m so glad that I found your channel. Several years ago, I left professional sport to focus on studying and preparing for the exams. And after 35-40 hours a week my 7 hour routine seemed pretty lazy for me. But stress, long hours studying, not that much sleep. Everything in common made me slowly gain weight. And I was so afraid of it, so I was overtraining, restricting calories, as a result binging, overtraining again.
    I found your channel about a year and a half ago but it didn’t stick to me, because I was too diet-minded. I was like “oh, now, ain’t working with me”
    But youtube was stubborn and kept putting your vids in recommendations for months. And once I got in I couldn’t get out. You’re so positive and your story made me empathize with you so much, it seemed like I felt the same.
    Now I am slowly upping my calories again. Sometimes it feels like “ah, isn’t it too much” but I remind myself that it’s fine. I feel so much more energetic and I have power for my sessions. I used to wobble around the house moodily, being really nervous about everything. And now I can really see the difference, my sleep improved overtime, I got leaner but it doesn’t seem as important anymore. I’m so glad, that I feel this energy and will to move, to eat to live a full life, not worrying about the food. And all that great things happened because of you, because once I was on another diet, youtube recommended your video. And I can’t be grateful enough for the way you and what you do changed my life.

    sorry for my english, I’m still learning, lots of love from Russia <3

  • I am a new follower and you may have already talked about this before, but how did you get into health and fitness? Did you go to training/school for this?
    You are an inspiration!

  • Ive just gotten into fitness and health and I was wondering if anybody could give me some tips. I don’t have a gym membership and I can’t afford to pay for a workout plan so anything I can do at home would be amazing. My goal is to loose fat and get toned. Also If you have any tips for eating healthy ♥️.

  • I don’t have access to the equipment for exercise #5 at 8:29.
    So what would you say is a good replacement for the “Seat Decline cable Flies”? Cheers!

  • Hey Natacha,
    Thanks for all your great video’s! Could you make a video on how you forgo/treat muscular pain after work-outs? I can get such sore and tired muscles after a heavy work-out that it takes me days to recover before I can work-out again. Do you have any tips?

  • I love to run, but the last few years I have developed lager breasts and a smaller circumference (30H) and now I have serious trouble finding bras to run with. Does anyone have any advice?

  • Vegan Gains is trash. Has nothing productive to offer the fitness world so instead resorts to tearing down others. The comments on his videos about you are overwhelmingly positive towards you.

  • Push 1: Push up + Jump rope
    Pull 1: Pull Up + Dead hung
    Legs 1: Split squat + Abs
    Push 2: Dips + Jump rope
    Pull 2: Inverted Row + Dead hung
    Legs 2: Lunges + Abs

  • Chris, wonderful humble info, the media gives so many pros of your level such a bad name, and portrays you in a way. your great, ive done the same written a plan, get to the gym its just too much. wonderful video. Im a former international athlete now in China, please contact me as there is a market there that you could simply own! nice to finally meet the real Chris Bumstead. cheers mate

  • Would love to see what your training routine looks like at home. I’m really struggling to transfer into a home routine, especially with strengthening my back.

  • 1:40
    Incline Barbell Bench Press

    Standing DB Shoulder Press

    Paused Flat DB Press

    Lean-Away DB Lateral Raise

    Seated Decline Cable Flies w/Supination

    9:24 Incline DB Overhead Extension
    9:58 sum

  • Really excited for this split. I love push/pull/legs and I’ve been waiting to see your take on a higher level version of the split.

  • can i do this routine but i start the second ppl in the week at thurday? So Monday Tuesday Wednesday I do the first ppl and Thurday Friday Saturday I do the second? because I didnt have time for gym in Sunday

  • your videos are so informational, and just amazing, I am not a trainer or anything, but I love these videos for help with form and knowledge! THANK YOU <3

  • Lets say I follow this routine of PUSH/PULL/LEGS/REST/PUSH/PULL/LEGS/REST Where do I incorporate my HIIT Cardio? (I wanna get rid of my fat, Im skinny fat)

  • Have you guys ever dragged trees across a lawn? Now that is a workout lol. Sadly, it’s not something you can do with a lot of repitition unless your name is Samson or Hercules

  • I have a question about hamstring. How to fix tight hamstring. There’s a lot of different opinion about it, can u enlighten me. Thanks for the amazing video

  • Since I dont’ seem to be the only one loving the idea of a ninja skill training guide. Would this be an option? I’d love to have one.
    I started going to a ninjahall (ninjahall.de) and I totally love it. But what I’m desperate to have is a guide to learn some cool stuff and how to train especially for this kind of competititon. Going there takes a lot of time, since it’s not quite around the corner and being able to push my progress with the right workouts and going there well prepared (which isn’t necessary, but would bring even more fun) would be amazing.
    I think you would love trying the parcour there. If you ever want to go, let me know. It’s sooo much fun!

  • Thank you so much for sharing your workouts. I have taken in so many different moves and forms of exercise from your videos. You have made working out so much more fun and interesting for me!!!

  • Very well timed video…I’ve finished with bro split. Feels like I’ve ripped myself off by not getting the muscle growth I’m looking for. Great content Chris…!!

  • I don’t want to see the minutia of your life. Okay you are eating whatever who cares? Just get to the training information…I don’t have the patience for your over self-indulgence into the unimportant aspects of your life. But I do love your scientific approach to your training and I thank you for the video’s!

  • My weekly workout routine: monday 1h walk+yoga, tuesday 1h aerial hoop, wednesday 1h aerial silk, thursday 1h walk+yoga, friday aerial yoga. Saturday and sunday rest days or if I feel like I go for a walk and do more yoga

  • Definitely going to incorporate these into my workout, I’m always looking for new and interesting ways to train for getting back into the Army.

  • I only been following your channel only for a few days, but I absolutely love every video. They are so freaking helpful, so thank you for sharing all this����

  • Jeff Nippard Doesn’t the blood pool or circulate to your stomach more than to the muscles you’re trying to target after eating? I’d love to hear your thoughts.

  • Isn’t the soleus muscle to be targeted with heavier weight and lower reps as opposed to gastrocnemius? Kindly clear that up because it’s opposed to what I’ve always known..

  • Why does it seem like pat has an excessive forward lean at the top of his squat. Pause at 11:17 how is he not just tipping over lol

  • I really appreciate you putting out all this valueable information for free. Thank you for doing that

    After following this routine for some time, I noticed I have deficits in certain muscles which (for me at least) are not used enough from your program.
    I have shoulder blade wingin (serratus anterior), “nerd neck” (lower traps), rather undefined abs even though my body fat should be low enough, and I would also like to isolate my forearms 2x a week.

    You have made videos about all this but there is no way I can fit all the volume you recommend for isolation exercises into this 6 day split.
    How would I properly cut back volume from this PPL series to fit those in?
    Serratus Anterior > Push Day, Lower Trap > Pull Day, Abs > Legs, where should I do forearm isolation work?
    I am worried if I take out any of the exercises of your program, I end up with muscle imbalances elsewhere or not hitting all heads of certain muscles

  • When I was young I trained gymnastics for 5 or 6 years and I SO WANNA GET BACK TO IT even as a hobby, thanks for inspiration, I think I’ll check up my old gymnastics club if they have option of non professional training! ��

  • I honestly can not for the life of my do a pistol squat, like I tried and even holding onto something for balance I couldn’t get down, my knees are really weak and I suffered from runners knee at the beginning of lockdown. My knees are a bit better but by the end of an 1hr leg workout I can start to feel them acting up, annoys cause I know I can do more and push further but my knee won’t let me! My body also clicks SO much! It concerns me

  • can i do this program with slightly changes guys?? im not a beginner and i dont want to get bulky just strong and fit and i really appreciate the help…and sorry for my english

  • Guys I want to do this but also I want to run a 5k �� how can I fit my 5k runs in? I downloaded a app to train its called couch to 5k and I need to run atleast 3 times a week help a brother out? What would be optimal

  • Hey guys, seems like it’s working for me. I started the push-pull-legs training one month ago and I can already see some changes, both physically and strength

  • Wanted to leave a comment. Been following you for the last 8 or so months now, and your attitude, energy, and approach to health and fitness has changed my life in a really positive way. Keep on rockin’ Natacha, love you girl

  • Hey Hudson and Brandon how’s it going. How’s your day going? You guys keep getting more and more ripped. Putting on more muscle then fat. Speaking of fat. Do you guys know what is your bodfat percentage just curious.

  • Big thanks Jeremy great stuff as always, I tried your total body A B workouts for a few months and got good results, but I decided to try the push pull legs to amp up the volume. I tried this one today and it’s a killer. Tough but has great diversity and definitely works all areas.

  • Question I have been doing bro style of working out but I did bunch of volume like 4×25-30 of for example curls so I switched to this but I don’t really feel like it’s working out with the less reps that I’m doing than before should I stick to this push pull legs

  • Why don’t you upload the HIIT work outs from Instagram to YouTube as well? It’s much easier to follow along in the video formats.
    You are an inspiration btw

  • The information provided in this PDF is for educational purposes only. Jeremy

    Ethier is not a doctor or registered dietitian. The contents of this document

    should not be taken as medical advice and should be performed solely at your

    own risk. It is not intended to diagnose, treat, cure, or prevent any health

    problem nor is it intended to replace the advice of a physician. Always consult

    your physician or qualified health professional on any matters regarding your

    health and/or engagement in physical activity. No part of this report may be

    reproduced or transmitted in any form whatsoever, electronic, or mechanical,

    including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author

    (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be

    copied or used for any purpose without express written consent.

  • Jeff, you are an inspiration. Through science and passion you’ve been able to train around injuries and still make progress and fully recover! What a legend. Thanks for the quality content and the inspiration.

  • Just started this today…figured “oh this might be an easier-style leg day for me” as im used to basically going to failure on legs once a week…nope I was dead! such a great pump! So stoked for the rest of the program!!!

  • Hi Natacha! I would love to see your lower body at home workout! I did your only dumbell workout and it was brutal!!! loved it. Thank you.

  • Can i add deadlifts or is that too much? Should i only do one leg day a week since it may be too intense? I like being able not walk the day after leg day. If some of y’all can respond i’d appreciate it.

  • What about the second push workout of the week Jeremy? I dont think this playlist of PUSH PULL LEGS WORKOUT ROUTINE is complete with just one video if each. I hope you can do another video about that to complete all week.

  • Hi Jeff can you show us how to set up for hip thrusts? I always can’t seem to set it up properly. Either I can’t get the bar to my hips because my quads are blocking it, or my back can’t get a good grip on the bench.
    Would be great if you could do it for technique Tuesdays!

  • Currently on a video marathon and im loving it! I love love love this channel! Ever since the first minute of the first video i saw i have been hooked! I love this girl!! Keep it up❤

  • She probably has the body shape that builds muscle pretty easily. I do all of this and build no muscle! i have VERY slow twitch muscle fibers!

  • Hello there, are these 6 exercises for 3 muscles enough twice in the week? Like there are plenty of exercises for the chest, shoulders and triceps are being skipped. Kindly explain it and include Pull and Legs exercises as well. Thank you.

  • Hey guys, I need a bit of advice. I have an extremely fast metabolism so Im super skinny and light, really trying to add mass on. Is it better for me to keep the same weight on each set and gradually move up after each workout. Or change the weight after each set to gradually get higher during that same workout? Any help would be greatly appreciated

  • $40 for your push pull legs routine lmao. There’s programmes like Candito 6 week, TSA intermediate and Jacked and Tanned 2.0. All on the internet for free, what makes your programme worth getting?

  • anyone know where she trains for gymnastics? I used to do a bit when I was younger because my sister did gymnastics and could do walk overs and box splits etc, I kind of still can but would like to regain that flexibility and strength, also think its an amazing skill, but I don’t know where to begin to look for a place and don’t want to spend a lot of money and what level to even start at!

  • I could see myself fall into bad habits and your Chanel has really helped me. I love that you don’t just say things but also prove them with science and facts!!! literally best fitness chanel ever.

  • Why do you seperate the exercises for each muscle group? Why not hit all the chest exercises, shoulder exercises and triceps workout consecutively

  • This was absolutely great. All the information and science behind each workout along with an example was extremely helpful ��������

  • I’m always afraid when i hear about growth, do u just literally mean it for building stronger muscle or growing more visible/big muscles?
    Your build would be my aim but my torso/shoulders is wider than yours so all i want is to maintain a good shape and keep being functionnal, as in athletic i guess? (my english not too perfect sry)
    But when i hear about growth even more so when i look at my body i’m really afraid to grow bigger muscles when it is clearly what i want to avoid.

  • Cholesterol level is not what causes cardiovascular and heart disease.

    It’s the amount of free radicals that your introduce to your body that changes healthy LDL into unhealthy LDL.

    Thomas Delauer made a video where he spoke about the mechanism behind it.

    It’s a very complicated system, just like all other biochemical and metabolic pathways in your body.

    Simply blaming a group of nutrients such as fats and cholesterol is really shallow.