The Very Best 3 Day Exercise Routine – Push, Pull, Legs



Video taken from the channel: Abnormal_Beings


Legs/Push/Pull Routine by Jeff Seid: DAY 1 Push Workout #IRONLOVE

Video taken from the channel: ShapeYOU


3 DAY Working Professional Gym Exercise Plan | BeerBiceps Push Pull Legs Training Split

Video taken from the channel: BeerBiceps


Push Pull Legs Program For Beginners PPL Program For Mass

Video taken from the channel: Redgrave Strength


Buff Dudes 3 Day Weekly Workout Split

Video taken from the channel: Buff Dudes


3 Day Split PART 1 (Push, Pull, Legs) How To Build And Gain Muscle Mass Fast Brandon Carter

Video taken from the channel: Brandon Carter



Video taken from the channel: JAM

Using the push pull legs training split over 3 days allows you to target every single muscle group without interrupting your day to day routine. Due to so many recovery days, it’s near impossible to overtrain and outstrip your bodies capabilities of recovering. The Gainz Alliance 3 Day Workout Routine Push, Pull, Legs Whether you’re a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time! For a beginner, there is no need for more than three sessions a week. The push/pull/legs workout routine is a very popular one and is used by both powerlifters and bodybuilders because it delivers great muscle building results.One of the reasons the push/pull/legs workout works so well is the fact that you give your body a chance to recover between workouts and also there is a.

Push/Pull/Legs Split (PPL): 3-6 Day Workout Routine. There are very few workout splits that are perfectly designed in terms of effectiveness, balance, frequency, and scheduling options. Full body and upper/lower would be two good examples of this. The push/pull/legs split would definitely be another. Push Pull Legs Routine: The Push Workout.

Exercise 1: Incline Barbell Bench Press. The first exercise we’re going to cover in a typical push workout for mass is the incline barbell bench Exercise 2: Standing Dumbbell Shoulder Press. Exercise 3: Paused Flat Dumbbell Press. The opposite is true for increasing frequency, as this happens, the volume has to be decreased) For example, the Push Pull Legs can be done every 3 (to train every bodypart once every 7 days) or by juggling them around by doubling them up on a 4 day rotation (training them once every 5 days): Day.

3 Days A. Push Pull Legs 3 Day Split The 3 day workout split is your basic push pull legs program. If you only have 3 days per week to train this is probably your best option out of any workout. If you’re looking to get bigger and stronger from only a few days per week this is your best optio. Basic 3-Day Push Pull Legs Workout.

Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. You may want to start with this if you’re new to the concept, or new to working out in general. Training Split for 3-Day Routine. Below is a standard, basic push, pull, legs workout routine.

Another leg day could be more metabolically stress based – higher rep, lighter work. Metabolic stress based leg days are also great for throwing up. 2 – You can emphasize muscle groups and weak areas. Combined with the right frequency, the push-pull-legs split is ideal for prioritizing a muscle group while putting the.

The push/pull/legs split is ideal for both the intermediate and advanced trainee. More specifically though, if you are just starting out or have not had much in the way of results from your efforts so far, you’ll almost certainly do best with a full body workout routine, training three days per week.

List of related literature:

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

In that case, you can pair pecs and lats on day 1, quads and glutes on day 2, delts and arms on day 3, and hams and glutes on day 4, as in Example 1 below.

“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

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

Push—pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps).

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

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

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 your week might look like if you were to do the five-day routine plus two cardio workouts: Monday: Push Tuesday: Pull and Calves Wednesday: Upper Body and Core Thursday: Legs and Cardio Friday: Upper Body and Core Saturday: Cardio

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The first choice is one exercise for each body part to train the whole body in one day.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

To accomplish this, you can use exercises that train multiple muscles at the same time such as squats (gluteals, quadriceps, and hamstrings) or push-ups (chest and triceps).

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 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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  • Today I am trying the first workout day. I hope I will continue and write my progress, anyone else has tried this out? how is the progress going.
    Just about to finish my second week Push workout.
    I’m at day 9 about to finish first half of push: made a new split to shorten the workouts and increse the volume.
    Monday: 1/2 (Push)

    Tuesday: 1/2 (Pull)

    Wednesday: 1/2 (Legs)

    Thursday: Rest

    Friday: 1/2 (Push)

    Saturday: 1/2 (Pull)

    Sunday 1/2 (Legs)
    Because of a surgery I sadly can’t do leg day but I will find alternitives.

  • Love the “realistic” workout videos. Seeing videos with two normal, grounded guys like you has really helped break down my preconceptions of lifting being reserved for douchey bros who go around talking about how “alpha” they are and chugging a gallon of creatine a day. You guys actually seem like people I could be friends with out of the gym, just a lot more buff!

  • I workout on average 3 days a week because of lack of time, and I was wondering if I have to work out back and chest on the same day, or whether I should do back one day and chest another day?

  • Monday Back and Biceps
    Wednesday Chest and Tri
    Friday Legs and barbell Shoulder pressing

    Is it cool to do shoulders on leg day? I don’t have a lot of time

  • I do monday: back and rear delts
    Tuesday: chest and front and side delts
    Wednesday off
    Thursday: legs
    And Saturday and Sunday off again

  • PPL Homeworkout


    0:55 Pull ups 3 sets/8-12 reps

    1:42 Biceps Curls 3 sets/8-12 reps

    2:26 Towel Rows 4 sets/20 reps

    3:20 Bent over rows 4 sets/15-20 reps

    3:51 Lat pull downs 4 sets/8-12 reps

    4:21 Single Arm BOR 4 sets/12-15 reps

    5:22 Rear dealt flyes 4 sets/20-30 reps

    6:02 Prone Cobras 3 sets/8-12 reps

    6:38 Biceps Curls v2 4 sets/20-30 reps


    7:18 Pike push ups 4 sets/5-8 reps

    7:38 Military Press 4 sets/8-12 reps

    8:01 Push ups 4 sets/20-30 reps

    8:26 Dips 3 sets/8-12 reps

    8:42 EPA Push ups 4 sets/8-12 reps

    9:24 PP Push ups 4 sets/5-8 reps

    9:49 TB Press up 4 sets/8-12 reps

    10:26 Tricep Kick Backs 4 sets/ 20-30 reps

    10:46 Tricep Extensions 4 sets/20-30 reps

    11:12 Pec flyes 4 sets/20-30 reps


    12:07 Wide Squats 4 sets/20-30 reps

    12:27 Squats v2 4 sets/12-15 reps

    13:01 Bul. Split Squats 4 sets/8-12 reps

    13:38 Jump Squats 3 sets/8-12 reps

    13:55 Backpack RDLS 4 sets/8-12 reps

    14:12 Single leg hip Thrust 4 sets/8-12 reps

    14:55 Nordic Negatives 4 sets/5-8 reps

    15:55 Fast Feet 4 sets/ 20 seconds

    16:05 Lunge PKD RDL 3 sets/5-8 reps

  • buff dudes you’re my biggest inspiration! I’m a 16 yr old girl high school student and I watch all your videos which help out a lot. Getting all them gainz because of u guys:)

  • Ill start doing this workout because i can only go to the gym 3 days a week, should i change the routine after certain quantity of months or something?

  • i know you asked brandon, but i hope you don’t mind. i wouldn’t exactly lay off the weights, just incorporate more cardio like running, karate, jumping jacks, burpees, swimming anything that gets your heart pumping and makes you sweat. in my personal weight loss journey, i combined cardio, strenght training (weightss/body weight) and stretches (yoga) and i lost weight quick and at the same time built muscle which helped me loss more fat even faster. hope this helps and good luck!

  • I have a question, as time progresses is it safe to up how many times you lift a day? Because I’ve been working out hardcore for 2 weeks now and am already gaining muscle, I actually started the year of 2010 when I helped lift 800 lb natural gas pipe in my welding class, but that sparked it. The only thing I was wondering was if it’s safe to increase the times lifting, morning, afternoon, and early evening

  • Hi.

    I have the first day full body, 1 day rest.
    Second day chest, shoulders triceps.
    Third day back, shoulders, biceps.
    Fourth day legs.

    Do you think this is effective?

  • If you work out two major muscle groups on the same day or two days in a row, you don’t have enough energy for the second group so those muscles will grow slower or not at all.
    You’re a beginner and just started out that’s different so do a full body routine for a couple of months so you learn the proper form, but after that you split your training.

  • I’ve bee doing my workout randomly trying to find a good routine for muscle groups not exercises so I think i’ll do this:) cheers

  • Hey Brandon, what do you think about reverse pyramid training? For my first working set of an exercise I will perform 4-8 reps, for my second set 8-10, and third and/or fourth set 10-12. I do this for most lifts except for exercises like reverse delt flys, lateral raises, and so on where I will perform higher reps, between 8-15. 

  • So if I do Monday Push, Tuesday Pull, Wednesday Legs, Thursday Rest, Friday Push, Saturday Pull, Sunday Legs, do I have to rest on that next Monday, or can I just repeat the cycle?

  • Hey, you should get discord! You can create a Community Server. If interested, google “Discord”. My name and tag is: ” @Lewis Finch#6226 “. I can help you make it.

  • additionally, i didn’t stop eating carbs, rather, i ate more fruits, vegetables and fats (olive oil) and ate less bread, pasta and breakfast cereal. to replace the craving for bread and croutons, i ate root vegetables (starchy veg) instead, such as sweet potatoes, yams, casava, etc. i increase my intake of water, liimited juice to homemade lemonade/limeade, orange/grapefruit juice, cranberry and apple juice, with occasional teas, milk and smoothies/shakes and alcohol. blessings and much success!

  • Makes perfect sense to me. Basically u cant workout your chest without using your triceps or vice versa. So boom 2 birds one stone. Good vid ty!

  • I have known you from my brother on instagram. I am new to the calisthenics and work out in general. My bro suggested to me to watch you and he choose right.����
    You are really good and on point in every video on instagram and here. I really learned a lot from you.������ You are a lagend in what u do keep up the great work ❤️��.

  • I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of weight. Has anybody tested out this popular lose weight diet plan?

  • Hey man! Thanks for the post! Your videos have really helped me out. I just wanted to ask how would you add running (long distance/ stamina training) into the split?

  • I love doing 3 day push/pull split but I hear that it’s the “old way” and not effective =\ but seeing you FIT and say it works makes me feel better

  • Iron love

    Incline Barbell Bench Press (Smith machine)
    Last set dropset to failure

    Flat Dumbell Bench Press

    Cable Flys
    Middle chest: 12/10
    Upper chest: 10/8/8
    Last set dropset to failure

    Dumbell Shoulder Press
    Last set dropset to failure

    Dumbell Lateral Raises + Bent Over Rear Delt Raises
    4 x 8 10
    Last set dropset to failure (each exercise)

    Skull Crusher
    Last set dropset to failure

    Triceps Rope Pushdown
    3 x 8 10
    Last set dropset to failure

  • Can I incorporate deadlifts on Day 1 and regular Squats instead of the Goblin ones? I feel like I don’t want to miss out on those two big lifts.

  • Sir a question:
    What to do with diet and cardio if someome has little belly fat and muscles overall. Looking muscular with shirt, but will look fatty if going shirtless! What primary goal should be? Losing fat or gaining muscles first? Caloric surplus or deficit?

  • The BEST thing to prevent stretchmarks is cocoa butter. I only got one stretchmark from pregnancy and that was where I didn’t put it. You can get cocoa butter sticks at for $1.41. Coupon code PEY561 works. Tamanu oil will help get rid of stretchmarks you already have and it’s great to have on hand for many kinds of skin problems as well as as healing scars, you can also get this at iherb. You should also take EFAs to keep your skin supple.

  • BC, I have a question. I do chest and biceps on Monday and back and triceps on Wednesday and legs and shoulders on Friday. I’ve read that your body only needs 48 hours to rest after weight training. If you did the chest and back first when working out, wouldn’t your triceps and biceps be too exhausted to get a good workout on them?

  • what does cut/bulk mean? i’m a young lady who’s trying to drop from 240lbs to 150lbs (as far as fat goes) and tone up nicely. I’m 5’4″ and need serious help.

  • Hey bro! Do you offer any programs / training online? Would love to get in touch to start a new chapter with gym and muscle gains. And I am dead serious about this haha

  • This video has good advice, but I am not sure about the best diet plan which i should work with, only because I have never taken any. Anyone tried using the Custokebon Secrets? I’ve noticed several folks refer to incredible things about Custokebon Secrets.

  • Hey Tayo, I have a fair few ambitious goals that I’m struggling to work out how to achieve. I also live in London. Do you think maybe we can have a brief session or anything at all after Covid19? You can message me on insta: @booth6255

  • Yo Brandon, waddup!!! great video and advice as always but as for those of us that want to start the push/pull/legs workout could you give us a demo for each specific day with the exercises we should perform for optimum results. I would be happy to know what I should incorporate into each day so I can do this effectively. 

  • Does Custokebon Secrets really work? I notice lots of people keep on talking about Custokebon Secrets. But I’m not sure if it’s good enough to lost lots of fat.

  • i usually do push and pull on the same day then legs and abs. like this

    MON push/pull

    TUE legs/abs

    WED push/pull

    THURS legs/abs

    FRI push/pull

    SAT legs/abs

    SUN rest

    is this bad??? pls help

  • Hay Buff Dudes love all you video’s and the effort you put in them, i think it would be great if you put in the information box what the workout is goaled towards for example strength and mass or just mass, mass and conditioning etc.

  • I always wonder why Push Pull Legs in that order by everyone? My back is recovering next next. So its secondary movement to legs day. I find that Im sore and out of form when doing squats for example. Why cant we rethink this amd call it Pull Push Legs. That would make more sense to me. But hey I just an amatuer. Someone ler me know what they think. Thanks

  • quick question: on a scale form 1 to 5, how efficient is this split (and the workouts) for gaining muscle, if the eating and the sleepings parts are OK?

  • Guys. lost tons of weight does not need to be hard (I used to think it did). I’m going to give you some advice now. Get a popular diet plan program called Custokebon Secrets (look on google search engine). Thanks to it I have lost a lot of weight. I probably should not even be speaking about it cause I don’t really want lots of other guys out there running exactly the same game but whatever. I’m just in a excellent mood today so I will share the wealth haha.

  • Thanks BeerBiceps and Ranveer.. Will this training plan work and be as effective for working professionals between age of 30 to 40? Awaiting your reply.. Thanks again

  • What’s the idea behind using the full body in all the movements? Like bouncing on the legs during the row? I know about big compound movements, but legs don’t really go with rows. Seems like it takes away from the actual row movement. Why not just isolate the target muscle groups?

  • Are you saying that you’re all for PPL repeat, and rest when you feel like it or you rest after 2 complete cycles of PPL, i.e six days of working out?

  • Hi Buff Dudes! I love what you’r doing! I’m French and i’m 16, i do body-building since more than a year and i would like to know if i can do this split at the gym?

  • sir I have doubt,I have got into sprinting to loose fat(hobby) but i don’t know what to consume before and after the session and what should be the gap between consumption of food and the session. usually i sprint early in the morning.
    And my maintanence cal is 1700 so I cannot be on high cal diet.

  • Did you ever get sore when you started? And if you did, how did you deal with it/reduce the time for it to heal?

    Also, could you maybe do a video of your daily routine? Like what you eat for breakfast, pre workout meal and post workout meal?

  • Love this highly recommended
    I thought I’d have to make my own new routine but thankfully this was here. I just finished a workout and I’m so sore it’s just like the gym.

  • Does this mean 6 days off for each muscle group? Everything just 1 time per week? Is hitting the muscle only once a week enough to keep gaining muscle mass?

  • Great video bro! This really helped guide me a lot. I’ve been bummed out about no gym and this was the inspiration I needed to get me started again at home. Big love ♥️

  • most underrated channel on YouTube. Bro you deserve 125 crore subscription like. You’ve helped me a lot many people recommended me GM diet and offered fat cutters but thanks to God that somehow I saw your videos and understood the SCIENCE of fitness

  • Hey bro, one of the best, to the point videos on this topic I’ve found with true results to back it up. You got crazy size for a natty, I just a couple questions as I’m going to follow this 3 on 1 off. 3 on 1 off then back to 3 on so a total of 6 workout sessions in one week just like you.

    Just needed advice on how to split up the total amount of sets in a workout session. Say it’s a push day. How many total sets should I get for my chest, shoulders, tri’s? 6 for chest, 6 for tri’s, 6 for shoulders? As I know I’m going to hit the same muscle group about 4 days later. An example of what you do would be great bro, thanks!!! This vid was motivating.

  • Ranveer bro we alws Think about our upper portion of our body…but we should also think about of our lower portion like leg calves,Legthai…… I reqst you to make a video about those!!! & I personally want to request you to add(How to make a visible jawline) on that video!! with a good upper body..we also need a Well lower portion…I will make our looks more sexy!!! so Ranveer Broo pls,Shit Out Of It ����!!!

  • 12 10 8 8 6 6 drop smith machine
    12 10 8 6 flat dumbell
    Fly 12 10 düz 10 8 8 dikey
    Dumbell shoulder 12 10 8 6
    Lateral 4x 8-10
    Skull 12 10 8 8
    Rope 3x 8-10

  • Hey guys I recently started working out last year and great results I’ve seen on me but I still have these two questions if you can answer them for me. What’s the most affective way to get muscle from a protein shake drink after or before workout?
    And also should you take a warm bath or a cold bath to get rid of soreness?

  • Hey how many exercises and sets each when doing a push pull split, for example how many for chest, how many for tri’s and for shoulders?

  • So for example. On push day I would do 3-5 sets of Bench. And 3-5 sets of OHP? But how many accessory excersizes should I do? Could you give me an example of a full PUSH day?

  • Bro i can’t afford to go to gym… Is this excercise ok for building muscles like you….?? & What to do for 4th 5th 6th day….?? Please answer…

  • I put swimming in middle of exercise cycle. Is it good for muscle growth or it will slow my muscle to get bigger? buffdudes pls advise. love your vids

  • As a girl should we concentrate on increasing weight or increasing reps bcz my trainer says to not focus much on weight but high reps. Please help ��

  • I’ve been building a home gym for the past 6 months, and you guys have been some of the most informative guys on YouTube. Subscribed. You guys always provide massive amounts of value. Thanks buff dudes.

  • Hey guys, love the videos. Just a question about your tempo, it seems like you’re a bit faster than I’m used to for each rep. I’m no expert but from what I’ve learned, there seems to be an advantage to keeping it slow and controlled, counting to 4 on the “way down” or “way out” of a rep. Keen to hear your thoughts.

  • Anybody know what is Custokebon Secrets about? I hear lots of people lost a lot of weight with Custokebon Secrets (just google search it).

  • Just coz the guys says 3 day split in one vid and 5 day split on another vid it doesnt mean he’s clashing with himself u doughnuts.. U have to change ur split every 4 to 6 weeks anyway as ur body gets used to it so quickly.. So u do 5 day split for 4 to 6 wks and then u change it to 3 day split.. N then maybe 4 day split or some sort.. U dont do the same split routine all the time.. I like this guy Brandon Carter and he has to be the only real fitness dude admits he smokes weeds here n there:)) He’s 100% real.. Total respect..

  • Its still astonish me just how a lot of people don’t know about Custokebon Secrets despite the fact that lots of people using it. Thanks to my mate who told me about it. I have lost lots of fat.

  • Brother, doing 9 exercises and 4 sets seems too much for one day. can I divide them into push A and Push B? for example: Monday (push A) Tuesday (pull A, Wednesday (legs a), Thursday rest or cardio, Friday (Push B), Saturday (pullB), Sunday ( legs b ). What do you think about it?

  • Can you make a video on whether working out in the morning is good or in the evening for weight loss…
    After how many hours we can go to sleep if we work out in the evening.

  • Loved the video because what you said was true. I’ve been working out since college and now that I’m busy with work, I find less time to workout. I am going to start with this workout plan from next week. Cheers! keep up the good work!

  • Sir what if i follow your routine twice weekly as mon tue wed then the same plan for thu fri sat?? please reply i seriously need a good gym plan. Thank-you Sir in Advance

  • Can I just follow the split you described? I don’t know how to design my own split. Even if I do, I’d end up copying this one 90% since it has all the elements

  • Do you increase weight like a pyramid? up up up then last one down? or all the same? im liking this routine. hoping to start soon.  would you have a pdf with this laid out?ty

  • Hey Ranveer! I wanna ask how to gain muscle for a HEMOPHILIAC person. You know cause it’s tough to clot due to lack of factor deficiency in their body. Please show some light on it.

  • What do you think about setting a timer for 45 minutes and repeating this circuit back to back?
    The circuit:
    -15 push ups
    -5 pull ups
    -10 squats
    -5 leg raises

  • Hey brandon I’ve actually gained 10 pounds this winter..but some of the lifting made my gut pop out. Like you can still see my abs, but I’d like to be a bit skinnier. Would laying off the weights and getting more cardio in help with that? (HIIT of course)

  • thnx so much. I 14 and started watching just before my birthday. been working for about 8 months and am so stronger. look like a black smaller version of the longer haired dude.

  • have you ever heard of protein synthesis bro??? to every one watching this video, this info is so wrong..if you are a natural lifter your muscles should be stimulated twice a week or 3 times max… cz your muscles uses protein synthesis for only 48 hours after that it’s recovered.. u need to stimulate again..the best option is full body work out every 2 days for max result.. go look at old school body builders they only did full body work outs…if you are taking steroids your protein synthesis will be longer but if you are natural you must hit if after 48 hours the same muscles… don’t go too long….

  • if you arent going to speak english put the title in your native tongue. this shouldnt be the 3ed video thats shown to an english speaker when he searches for advice on how to build a push pull legs routine.

  • thanks bro your videos have inspired me to get in better shape.I have a summer camp I have to go to in a month do you think that is enough time
    to to get relatively fit?

  • Why not just use appropriate weight instead of having to be assisted on like half the reps. Ps legit question I would like to know…

  • Thanks for watching! I’ve got more videos and free resources below so check them out!

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  • Loving your videos bro! You have always good informations and very good tips:)! And they really helped me a lot! Thanks for that!

  • Or if you’re on tren, anavar, test, t3, or clen. Lol jk bro, I’m convinced for each pound of muscle you will add one pound of fat as a natural.

  • Hi BB. just want to know do i need to take mass gainer in resting days while following 3 days training programme as i am taking it in the days when going to gym.

  • I need some advice. I’m trying to add size, and my biggest problem is with my diet. I’m a small guy, at 5-7, 150lbs. My problem is getting enough calories in to be at a surplus. I have a fairly active job, so I’m trying to get in about 3k a day. I’m a type one diabetic, so I’m insulin dependent, and I can’t have a ton of carbs. I usually have 200-250g of carbs per day. I don’t want to pack on too much fat, so should I compensate with more protein? Any advice would be great. Love the videos guys, keep ’em coming!

  • It still surprises me, just how many people have no idea about Custokebon Secrets, although many people get great result with it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost tons of weight with it without starving myself.

  • My guy, i am a 6 foot 140-145 pound 15 year old that lives in old trash apartments. Trust me the doors gonna come down in the first 5 minutes.

  • Hey man, how can i get the definition and separation in my arms like yours? also how can i get the peak in my biceps? great video, keep em comin’:)

  • My push routine, Incline DB Press, Incline Fly’s, and Pullovers for chest, Arnold Press, Lateral Raises for shoulders, Close Grip BP, Skullcrushers for Triceps and for the last Dips, can’t beat it the pump I feel I feel like I’m having sex every time woaaaaahhh

  • i live in germany i speak german so i can understand and say somethin but the german names of exercises give me a rest man! es ist zu schwierich

  • Bro can you please make a video on how should i increase my height…
    I’m 5.8 help me bro my height make me so embarrass in front of my 6feet friends
    now I’m 16teen & at Sept 15 I became 17 teen

  • A few years ago you guys made a playlist for a 3 day split that paired Back and biceps for day 1, chest and triceps for day 2, and legs and shoulders on day 3 (I’ve been doing abs and cardio along with each pairing as well)

    is this setup the result of you guys becoming more knowledgeable on the topic or just something you guys felt like doing? should I change my three day split to the on in this video or is sticking with the older one okay? what do you recommend?

  • Hey dude thanks for this vid. I been body building for over 11 years now but 4 years ago I got married stopped training and became a bit of a couch potaoe (honestly) and I been looking for the right kind of split that would work for me.. this one souynds great. Ill let you know how I get on in 3/4 months.  Subscribed:-)

  • This is basically the only at home workout video isn’t full body. I hate working out full body in one session, so glad this video was made.

  • Would you recommend for a beginner to do: P/P/L/P/P/L/R = Hitting each muscle group twice a week. With only body weight and dumbbells, or do Full body workouts 3x a week? Would it matter or do you make progress either way?

  • I’m 15 and want to get in shape, I’m not necessarily overweight, if anything I’m a healthy weight for my age/height but I do have more fat than I would like(man boobs and a fat belly) and I’m kinda insecure at beaches/ taking off my shirt in public. I’ve been looking around for workouts and I’ve seen it all but now my problem is I don’t know what to do first, should I lose the weight then build some muscle or vice versa? It would be awesome if you could help me out

  • I just stumbled upon this video. Up until this point I’ve been doing full body work outs at home (4-5 times a week). Would it be more beneficial for me to do this work out 6 times a week? My main goal is to build muscle and look better

  • Well you talked only about doing Push Pull legs once in week but acc to research it’s more effective than Bro split and have something like.12% increase into muscle if we use it twice a week. DAY 1 push, Day 2 pull, day 3 legs, day 4 rest, Day 5 push, day 6 pull, day 7 legs

  • Hi Ranveer!
    You are getting better day by day in your work. Much appreciation to that Sir!
    I have a SERIOUS question regarding eating of Meat. I know you’re a gentleman and a person who must have thought about this.
    The Question is “Do you consider eating Meat or Chicken Ethical?”

    Because I eat chicken but the Moment I see it getting slaughtered, I delve into some Deep thoughts, That am I encouraging this by eating it? And is it worth it?

    Please Sir!
    Answer this question!
    Please​ make a video on the ethics of Eating Meat.

    Thank You Sir!
    Greetings from New Delhi!
    AB, founder Startup Archive ��

  • Not that many people tell you about the tempo, unfortunately. Its really helpfull if you dont have the enough weight on your plates or dumbells as they say in this video.

  • 3 meals a day! That’s what i do! No one on youtube seems to say this..(you need 6 meals a day to jack up) no you don’t!! I’ve never done 6 people don’t get it. Great vid great info!

  • Talking about momentum. Tomorrow I have exam ’bout it, just in case: momentum equals to the integral of the sum of the forces in determinated range o time

  • hi dude. i absolutely love your channel n i follow all your videos. im a medical doctor in pursuit of something more meaningful. but as a hobby i love making things n cooking n i love sharing it with my friends and family. i just started my own channel if u have the time please have a look and leave a comment to guide me. thank you. ps: yes it might not be too helpful to you as its quite girly….but please at least follow me to give me some valuable experienced advice….tqtq

  • Just discovered your channel. Great video! I used to love working out from home and getting creative with it. I’m finally getting back into it after a long long time. Thank you:)

  • This is my workout routine
    Monday: Chest / Arms
    Tuesday: Legs
    Wednesday: Shoulders / Back
    Thursday: Chest / Arms
    Friday: Legs
    Saturday: Shoulders / Back
    Sunday: Rest

  • It’s funny how you just had someone in the background at the table �� at the moment I’ll be doing a workout in my house and my brother just gives me filthy looks for taking over the kitchen lolll what else can you do right now ��‍♀️

  • You silly my guy. let me get a wedge for my door for this extra fat I got.

    Your routines have been great during this pandemic! Thank you!

  • BRO that’s the content we want.
    Do share some day wise exercises in details so that while in gym/workout we get with in-syn of your’s excercise as well!!

  • Doing pullups on the door works for some but if it was installed by a cheapskate it may be using shorter screws on the hinges and can very easily pop out of the wall. An alternative that doesn’t carry as high of a risk of damage would be to do pullups on the top of the actual frame around the door, not the door itself. I do this to get the usual pullup routine but it also builds finger strength, which is good if you like to climb.

  • Im doing dumbbell rows and bicep curls. Thinking about include inverted one arm pullups in my routine, but right now i feel im doing well with the weight im lifting. Anyway for me this is a perfect oportunity to focus on handstand. In fact i get my first full handstand pushup this week.

  • I’m telling u guys this guy’s going down history as a fooking legend ���� and once again a lovely video
    I want online Abnormal Online PT