Brutal Basics 5 Day Exercise Routine For Mass Strength


The Most Effective Science-Based PULL Workout: Back, Biceps & Rear Delts (Science Applied Ep. 2)

Video taken from the channel: Jeff Nippard


Calisthenics Workout Routines FULL BODY GUIDE (incl. Warm up/Alternatives/Progression)

Video taken from the channel: Calisthenics & Weight Training


The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)

Video taken from the channel: Jeff Nippard


Day 1: Fitness Blender’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle

Video taken from the channel: FitnessBlender

Related: The Ultimate Muscle and Strength Workout Not true. This brutal basic 5-day workout routine is the perfect example. Yes, we’ll be training five days per week. This is challenging in and of itself.

But each day’s training is straightforward. There is no BS to baffle you. Just hard work on the basics, and progressive. For the best results, stick to this plan for 6-8 weeks before taking a break. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain.

Once you’ve completed 6-8 weeks of this workout routine, upgrade to this 12-week advanced 12-week mass building transformation workout. Day 5: Back + (Light) Biceps. Day 6: Rest.

On “light” days, do 1–2 workouts (6–8 sets) and on heavy days, do 3–4 workouts (9–12 sets). Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. 5 workouts weekly with one main muscle group trained at each session.

Cardio to be performed at the end of each workout and once on a non workout day. Push/pull principle will allow muscles additional rest and recovery. Mid to high repetition ranges to ensure full muscle stimulation.

A typical 5 x 5 workout schedule is 3 days week (preferably a day of rest between workouts) Basic 5 x 5 Workout. Below is a basic 5 x 5 workout. There are only 2 workouts, and you’ll be doing the same workout every other workout. So you’ll see Workout A and Workout B below. **In some 5 x 5 programs, you will only do 5. The M-F Workout Routine.

The following workout is meant to be performed Monday through Friday. Each day you will work a different body part. The goal of each workout is to achieve a pump.Get in, stimulate the muscle, get out, and recover. **Do 10 or 12 weighted situps between each set in Weeks 5 and 6, respectively; in Week 7, use a heavy weight and do 6 reps between each set. ***Do 10 or 12 inverted rows between each set in Weeks 5 and 6, respectively, and as many as possible between each set in Week 7; do the prescribed number of stepups per leg. Squat – 3-4 warm-up sets, then 1 set of 20 reps.

Chin-up – 50 total reps in as few sets as possible. If you can’t do a lot of chin-ups, then get stronger. Dip – 5 sets of 10 reps, using additional weight if needed. 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. Strive for an even playing field, and shoot for four to five sets per exercise. That should have you in and out of the gym in about an hour.

Choose a rep range. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range.

List of related literature:

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“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

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

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

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

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

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

The second training routine consists of dividing the body into upper and lower portions.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

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

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“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

You can divide body parts in a three-day-split routine in a few different ways.

“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

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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  • 2019, you put this up on FB today, I said I would start Monday as I have my schedule for this week, but could’nt resist. So I will workout through to Sunday now and have Monday off. Not bad for a 61 year old keeping up with Daniel too

  • How do I know approximately how many calories I burned with this workout? I know they have it at the bottom of the screen but is that an approximation of when you do to hard vs low impact modifications?

  • Everybody around me is like ‘have you tried the Chloe Ting 2 week workout already?’, and it was so irritating, that I’ve decided to come back here and do this challenge twice in 2 weeks. And this is nothing against Chloe Ting, only I’ve been with FB for 6 years now, and this 5 day programme is my favourite workout ever and I’ve always had great results with it! Therefore, here I am.:)

  • Anyone know what is Custokebon Secrets about? I hear many people lost crazy amounts of weight with Custokebon Secrets (look on google search engine).

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • I’v did two weeks and I feel so much good with my body and I think I will choose another challenge to switch into and thank you very much ��❤️❤️❤️❤️

  • as i get stronger in my pull routine, i’m noticing that the area just below the top of the forearms, and the brachialis and that whole area between the biceps and forearms gets fatigued BEFORE i can fatigue the actual muscle i’m trying to focus on. the day after, that whole area is toast but the muscles i were trying to hit aren’t.
    can anyone relate to this?

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • Is Custokebon Secrets effective to lost lots of weight? We have learn many good stuff about Custokebon Secrets (just search it on google).

  • “It’s about working smarter, not harder.”
    does one extra round by mistake at the exact moment
    This always cracks me up, love you guys:D

  • Check out, it finds the the most condensed workout routine that maximally targets all major muscles in your body

  • Always coming back to this video and to this channel when I can’t be able to go to the gym for some reason, this is old school content that we all love, not talking half of the video, this took effort and it shows, not only it shows but it helps people. Thank you for the good content and for inspiring people.

  • I LOVED thi work out, I only did 23 min because I don’t have dumbbells but I did another workout from another video and I feel awesome

  • holy, first time working out again after a year of stopping, im on 17:30 and my legs are shaking so bad i cant do this part omg 26:00

  • You have made my quarantine easier, both mentally and physically. I’m a recreational swimmer and I have enjoyed your free videos for the past 3 months. I’m considering to stick with your cross training programme once my pool will open. Thanks, your efforts are really appreciated.

  • Since Covid, I incorporated a lot more pf these exercises in my regular workout and I can highly recommend this channel. If you just stumbled on here as I did, stay. It’s well worth your time.

  • REALLY loved this, I did mostly low impact, and used two 1.5l bottles for weights but I was able to do everything and now I feel really good ��

  • Listen to this guy. He wants you to get fit and not be a fanboi for him. I am glad he has so many viewers.

    Great video, nice atmosphere.”No equipment alternatives” is pure nostalgia. I used to do dips on the corner of our kitchen table. I knew most of the stuff in that video but still learned about the leg raising lower back exercise. Thats far superior to what I am currently doing. And I just tried that “reverse pushup” for the upper back where you are lying on the ground, it is great aswell.
    Talking from my own expirience I can agree with everything mentioned, although my routine is slightly different.

  • I’m 16 years old girl 1.71 cm 63 kg actually my height and weight are ok for me but i don’t like the appearance of my body. I am a skinny fat or something like that. My belly and waist are fatty i don’t know which one video to start with?

  • If I get body like this then I would leave this planet straight away. Very huge respect for you manit is so hard to get a body like you. Years of dedication, hardwork, sacrifices and motivation needed in order to achieve this. It is not an easy thing guys. ����������

  • When explaining the bench press you mentioned that there is no upper/ mid/ lower chest and it’s just one pec.. but then right after that at the incline cable row, you’re focusing on the upper chest… what do you mean? Do you mean that for bench press you don’t need to do target individual chest parts?

  • I quit HIIT after the slow burpees. Didn’t do all the strength workouts cause time ran out but the ones I did kicked my ass.

    Workout complete 18.07.2018 6.00 AM.

  • Check out, it finds the the most condensed workout routine that maximally targets all major muscles in your body

  • It always take me 5 extra minutes to complete the HIIT portion URGHHH. And not because I am so outta breathe, but because my quads start to hurt like somebody hit ’em with a hammer. I mean what’s up with that? I HATE MY LEGS FOR BEING SO WEAKKKKK.

  • All I hear is “science science, science. Science science, correlates, science, RESEARCH RESEARCH RESEARCH!!!!! Activations experts say because of SCIENCE!!!!! ALL HAIL SCIENCE!!!

  • Thanks for the 5-day challenge! Have now been enjoying your workouts since Jan. ’19; this is a great addition to my other fitness activities. I’m a 62-year-old woman, have been fintnessing since age 19, and believe in total body workouts. This, and the addition of intermittent fasting since first of year, I am maintaining a good level of fitness. BTW, your interactions are fine with me; you are a sweet couple who know how to encourage others.

  • I just started going to the gym cause I’m 16 but doing this stuff at home is difficult cause I only have a bench press and 10 pound dumbbells is there anything I can do to get the same type workout like this. Also cause the gym is closed it’s much difficult I just cant wait for them to open so I can do all push pull legs much more easier cause I’ll have the machines I need.

  • Here we go! Start of another 5 day routine! Still feeling sore from the last one:) one rest day yesterday and now my husband and I are back in it


    Push Day (1)

    Bench Press: 4×4-6reps

    Incline Cable Flye: 3×12-15

    Standing Dumbbell Press: 4×10-12

    [Cable] Egyptian Lat Raise (Cable through the legs): 4×12-15

    Cable Tricep Pressdown (ez cable bar): 4×12-15

    Behind the Head Tricep Extensions (single rope) 2×12

    Static Dumbbell Holds: 2x 60-second holds

    Rope Face Pull: 3×20

    Pull Day (1)

    1-Arm Lat Pull-In: 2×15-20

    Weighted Pullup: 3×6-8

    Meadows Rows: 3×10-12 (use 25’s for better stretch)

    Omni-Grip Lat Pulldown: 3×12-15 (set 1 wide, set 2 closer, set 3 reverse)

    [superset: 2×15-20]

    Rope Facepull

    Reverse PecDeck

    Band Pull Aparts

    [end superset]

    EZ-Bar Standing Bicep Curl: 3×6-8

    Incline Dumbbell Curl: 2×15-20

    Above The Knee Rack Pull: 3×6-8 (can also be performed fresh at the beginning)

    Legs Day (1)

    Squat: 3×4-6

    Romainian Deadlift: 3×6-8 (Jeff prefers Barbell)

    Walking Lunges: 2-3×20 (weighted after bodyweight warmup)

    Single Leg Extensions: 3×10 (feet turned in)

    Single Leg Lying Leg Curl: 3×8+4 reps (toes down 8 reps, toes up last 4 reps)

    Single Leg Press Calf Raise: 3×10-12 (slight knee bend)

    Seated Calf Raise: 3×20

    Push Day (2)

    Overhead Press: 4×6-8

    Close Grip Bench Press: 3×8-10

    Incline Dumbbell Flye: 3×10-12

    [superset: 3×12-15]

    Rope Upright Row

    Band Lateral Raise

    [end superset]

    One-Arm Cable Overhead Tricep Extension: 4×12-15

    Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)

    Pull Day (2)

    LIGHT WARMUP: 1-Arm Lat Pull-In: 2×15-20

    Eccentric-Accentuated Lat Pulldown: 3×8-10

    Chest Supported T-Bar Rows w/ Band: 3×10-12

    Machine High-to-Low Row: 2×12-15

    Kneeling Cable Pull-Over (rope over knee): 3×15-20

    Snatch-Grip Barbell Shrugs: 3×12-15

    Reverse PecDeck Superset: 3×12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps)

    Enhanced Eccentric EZ Bar Curl: 3×10-12 (elbows to sides, forearms spread a bit wider)

    Dumbbell Curl Tri-Set: 2×12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)

  • Got the PPL book, currently running through week 2 and thoroughly enjoying it so far. Usually run an upper/lower split 4 days a week so the increased frequency is a really nice change. In a surplus so will hopefully see some nice gains on this program. Think I will run the full body 5 day program after:D

  • there is a price for everything, time is something you can never get back. if you work out to feel better, makes you happier, improves your health so you live longer, that’s fine, but you still have to buy it using your time. Even 30 minutes a day adds up, what are you sacrificing? It might not seem like a lot of time but when you start doing the math its a lot of time. Nothing is free.

  • Starting this tomorrow and I’m actually so excited. Your workout videos are by far the best! Thanks to you i lost 25 kilograms. ��

  • You guys are soooo cute and brilliant. This workout kicked my butt but I LOVED the little sit-down pep talk you gave us at the end. Feels so approachable and human, like you’re speaking to me as a friend, which is what I need at the end of a crazy workout on a tough day. THANK YOU for being you and for offering these amazing workouts.

  • When I arch that much, I get cramp in my legs, thus I bench with minimal arch.
    I’ve also found incline press has had a better effect on the growth of my chest.
    Also has anybody else used the assisted dip machine, where you up the weight and push the pad down while gripping the sides of the pad for inner chest and triceps push down, I find it REALLY works, give it a try.

  • Крутое видео, в одном месте весь набор упражнений от легкой до более продвинутой версии…. до этого пересмотрел с десяток где то одни то другие но не вместе все сразу) лайкос

  • maybe the best calisthenics video on youtube. Just one question, should i do sets till faillure or to maybe slow down reps and perform in prescribed repetions? I have already made few proggressions and i have i doubt what to do next. Or to lower rest period and do slower movement? Thanks for the most inspiring calisthenics video!

  • Instead of doing push pull and legs, I do push and pull with legs added on both workouts. I do two push and two pull a week. Can someone tell me if this is a decent schedule
    (16 years old)

  • I did it! Omg
    I felt like giving up in the middle but I’m glad lift exercises came after.

    I did the easy version and sometimes the hardest ver.

    I’m still proud of myself��


  • Why do I not get sore really after workouts? During the workout it feels great but it seems like there’s no evidence of the workout in the following days. I even try going all the way to failure in every set for like 10 reps and 5 sets but to no avail it doesn’t feel like that much even right after the workout. Am I just going to the gym with not enough energy to fully work my muscles?

  • I like to do ppl but I do a row day and a pull day. For the first pull workout I do barbell rows, dumbbell rows, and chest supported rows. For the second pull workout I do pull ups, chin ups, and lay pull downs. I also do a variation of curls.

  • Barnet study says “the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one” while Trebs study: “Activation of the clavicular head of the pectoralis major was significantly greater at 44 degrees compared to 0 degrees”. Can you shed some lights on this different result?

  • thanks for the video!
    i have a question and I’m sorry for being a dumbass here; from some reason I was running with deadlifts on pull day and I see that jeff recommends that on leg day, I’m guessing there’s a video explaining that?

  • I can’t do a pull up, although you mentioned “no shame” in using assisted machines, and I don’t have the row set up you have here. Can I get the same results with bent rows using a Smith machine, and working through Lat pull-downs and bent dumbell rows?

  • Lol Am I the only one who takes issue with the fact he displayed it as rest day being on day 4? It literally does not matter which day of the week you rest. Only that you rest once a week

  • I dont have cable machines at home. I only have a pull up bar a bench with a bar and dumbells that go up to 30 lbs. what should i do to substitute those exercises that require those?

  • When you say 4 sets of 4-6 reps, does that mean you do all 4 sets at once, with little rest between each set, or do you do a set of each excersize and then come back to the second set of the first excersize?

  • HIIT part of it was roughly 23 minutes and I did it in around 27 mins which is not so great I know, but still I didn’t give up even when I so wanted to and that counts right? Strength training is more my arena so I love doing it w/o any extra breaks. Nonetheless, day 1 complete.

  • wow! love fitness blender and love you guys!! i was following your workout routine while i was in college.. my cousin recommended this routine.. since the lock down cant go to gym or jogging.. i found this workout amazing!! thank you soo much!

  • Do you think straight sets like your doing is better then pyramiding up but still holding 1-3 reps in the tank until final set then only hold 1 rep. Cause that’s how I workout but if the straight set way is better then I want to change it up

  • Did anyone understand what he was saying about the reps of bench press? You wanna use the amount of weight that would allow you to do 8 reps, but then you only actually want to do 4-6 of them? Is that right? Why not do 8?

  • I remember two years ago I followed this 5 day routine for about two months and lost around 15 pounds. I’ve gained quite a bit of weight since then… hoping to get the same results a second time.

  • Why would you ever care about heavy and not activation? We go heavy TO activate… There is nothing in itself meaningful about heavy

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • This workout was rough! I’m so glad I stuck through it even though my legs almost gave up, haha! Going to continue with the 5 days.:)

  • hey there jeff, i have a question, i used to do track and field more specificaly javelin so back there my right chest grow alot, i used to bench press and others exercices back then but that was not enough to compessate, now i have been doing push pull at home for about two weeks and my right chest is already big while my left is like half a inch smaler, i have a small gym and not a alot of weight i have one dumbell and one barbell and a bench press bench, i have been doing bench press barbel, shoulder press, dips with wheight and push ups, what should i do? keep training and my left chest will grow to match, should i do dumbell exercices isolating the left side? thanks

  • But in this program you don’t do any abs. Should i still do abs like this?
    Push + abs
    legs + abs
    push + abs
    legs + abs

  • Any particular tips for when pull-up numbers get worse over time? In otherwords, I’ve been doing pull-ups regularly once or twice a week for months and I’ve gone from being able to do 5 straight to BARELY being able to to 3 straight.

  • Correlation =/= causation. As a data science practitioner, I’m proud of you Jeff. You had a regular viewer/subscriber in me but now u have a new customer! Great science based workout routines. Keep it up!

  • Thanks, that pretty much showed exactly what I do on my Chest/Tri’s day. Sorry, you got nice Tri’s (no doubt) but you always seem to demonstrate tri pull-downs done incorrectly raising your hands too high and engaging too much of the delts… Good video. Thanks

  • Yeah, I too am guilty of jumping through weight loss plan to others as well, I think that I need to have tried every fat reduction program that was available, but eventually not one of them helped 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 unbelivable things about it and so far to date I’ve successfully lost 17 lbs in 3 weeks!

  • Oh. My. God. ���� I did it!!!! I’m sweating like crazy ��
    One question guys: is it bad or less effective if I do some longer than 10 seconds break between every HIIT exercise? ��

    Love you Kelli and Daniel, you are seriously everything I need ❤️

  • Could only make it to the 21 minute mark! Boy that was intense but I was sweating like crazy. These are my FAVORITE workouts and I have lost weight, built muscle and changed my body doing these along with my power blocks �������� Great for mommies who can’t leave the house!

  • Would yall keep this same routine regardless of whether or not you’re cutting/bulking? For example: Would you decrease/increase volume during a cut/bulk or would you just keep it the same? I was always a believer of increasing intensity/load while decreasing volume when cutting (strength based) and decreasing intensity/load while increasing volume when bulking (hypertrophy based). But I hear that other people say that it isn’t necessary to change your routine and just focus on diet. Thoughts?

  • The question is can you bench 375 lbs without any arch? At 165 lbs a PR of 375 lbs is impressive. It’s 2.25 times your body weight. I never use an arch as a personal preference and certainly do not use “leg drive” at all. Legs are not part of the bench press. I’d like to know if you can do it completely flat.

  • If you can’t do seated cable flyes, you can put the bench at a 45 degree angle, scoot up a little bit on the bench so that your head is hanging over it, using dumbbells and bringing them up from a little bit closer to your legs as opposed to straight out until you contract at the top.

  • This video is like a series of calisthenic exercises ranging from simple/warm ups all the way to challenging/muscle toning. I am presently following the easier few and hope to progress to the more challenging ones later. Well thought out, all round easy to follow.
    Thank you, well done. Just noticed it was done 5 years ago. However good videos are timeless.

  • LOOOL I made it to the end and was feeling super good and then I hear “no calorie drinks”….. I just drank a cup of coffee to finish this:(

  • excellent video!congrats!!Can you also show us a weekly program day by day!?
    sets and reps!that would be great!!Cheers from Greece!!

  • This video has changed my life, rather brought it back on track. I’ve split this over the week. I hence, have no excuses to not workout in my tiny room

  • First week of this workout done. I’ve made it a 3-split and what should I say…. this fucking rocks!

    I really have to thank the guy that made this. So beautifully put together. Just showing you how to train and sharing his knowledge with everyone.

    If anybody is hesitant about trying it, here’s my tip:
    Go for it! You won’t regret it!!

  • If I am changing this to a 3 day a week workout, e.g just one set of push pull and legs per week, would I need to change any aspect of the workout?

  • Jeff, after doing the first 3 days push/pull/legs and then having a rest day. Am I changing my exercises for the next ppl later in the week.

    Or am I doing the same exact exercises? Thankyou!

  • I’m 6 ‘4″ and I wish I was this dudes height at work some ( electrician while working in attics and crawl space basements) but in my gym with my range of motion, it sucks. He’s done right after the lift. Not taking nothing from Jeff, obviously, he’s worked hard for his physique and health all together. Wish I new how to close the distance

  • I’m 57 years old and have been working out for over 30 years. I’m wondering if your push,pull workouts would be ok for me to do. I was doing full body for the last year but I think I need more volume for better results. Let me know your opinion. Thanks, Kevin

  • I dont have a cable machine to do the chest flyes on… Only dumbbells. Should I do it on the dumbbells anyway or just skip this exercise?

  • I did this routine today and I felt like I wasnt doing enough bicep. Should I add more exercices or this routine is designed to do just like this?

  • Woah first 13 minutes were really hard that I was about to give up, but I completed it ^^
    It took me just 60 minutes ^^

    Edit: I can’t carry on, I caught cold today:(

  • What do you guys think about this split?

    Workout 1 Push and Abs
    + Swimming crawl 20 min

    Incline Dumbbell BenchPress


    Dumbbell Bicep Curl + Dumbbell Shoulder Press in same movement


    Weighted Crunchs with rope

    Workout 2 Pull and Legs + Swimming crawl 20 min
    Pull ups

    Dumbbell Row

    High Row with rope



    Leg Curl

    I´v just started hitting the gym again and have very limited time so I´m trying to squeeze in a full body workout divided into 2 workouts that I rotate. Also swimming (crawl) for 20 min after each workout. I´m not going hard at all, just trying to get a solid foundation, focusing on technique and a program that is easy to remember.

    PS. Thank you Jeff for all your videos. They are really good and inspiring.:)

  • Just curious about dead hang pull ups I’m currently working on joining the marine’s and I’ve been told to go all the way down into dead hangs is there any advantage or disadvantages for this?

  • Any tips on how to get a dog watching you with cute sad puppy eyes of confusion on your mat off while you workout? LOL! Great routine! Thanks guys! ������

  • It would be a waste for you not to get rid of body fat when other normal people are capable to shed weight very easily by using Custokebon Secrets (look on google search engine).

  • I’ve been using this program for 2 weeks and I already notice the difference. Thanks Jeff, you really helped me take my workout to another level.

  • Been training for a while with my old workout routine so I decided to switch it up and try this split. Though I can see why he picked those exercises, I wasn’t a huge fan of it. Love the science behind it though.

  • 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?

  • It is so cool that you read research papers and quote them in all your videos. That way if someone wants to read up on anything in depth, they can simply look those papers up

  • My work buddy laughed when I told them I was gonna become slimmer with just implementing Custokebon Secrets, but after I showed them extraordinary effects right after I used it they’re begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

  • But… he only has to move the bar like, 6 inches in his bench. Those of us who are over 5 feet have much further travel. (No slander:P I joke, but it’s kinda true…?)

  • I love the workout! Do you have any recommendations for an alternate workout to the Meadows Row? My gym doesn’t have one unfortunately

  • 0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
    2:28 2: Pull-Up 3 Sets of 6-8 Reps

    5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)

    7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)

    8:11 5: In Order

    5A: Rope Facepull 2 Sets of 15 Reps

    5B: Reverse Pec Dec 2 Sets of 15-20 Reps

    5C: Band Pull Aparts 2 Sets of 15-20 Reps

    10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps

    11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)

    11:40 8: Rack Pull 3 Sets of 6-8 Reps

  • Ok, Starting this for the first time 5’10” 227.2 (sunday morning) 53 yo. first workout was great wasn’t ready for burpees right off the bat LOL:-) See ya tomorrow. I will weigh in after last workout friday morning workout. TY

  • 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
    2: Pull-Up 3 Sets of 6-8 Reps
    3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
    4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
    5: In Order
    5A: Rope Facepull 2 Sets of 15 Reps
    5B: Reverse Pec Dec 2 Sets of 15-20 Reps
    5C: Band Pull Aparts 2 Sets of 15-20 Reps
    6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
    7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
    8: Rack Pull 3 Sets of 6-8 Reps 11:43

  • Ok so there’s an easy version and a hard version. Which means the workout is not actually 50 mins long, right?
    Edit: I guess it is that long. Ahhhhhh oh well. One year as couch potato. This gonna hurt. Here we go. Let’s get it.

  • Dude, I pre-activate my quads with 4-5 sets of 15 reps of leg extensions before doing squats. I feel more prepped for squats and can the exercise is general just goes much smoother after the pre-activation.
    Great video here!

  • I counted 18 sets on the back. Sum another pull day and you ha e 36 sets on a week. Way above the 20 maximum another videos present.

  • For all of these workouts (push, pull, legs day 1/2, unless states otherwise) do you pyramid up the weight? So add 10 pounds each set??