Workout Splits Which Option is the best for You

 

BEST WORKOUT SPLIT TO BUILD MUSCLE & LOSE FAT | Fat Loss Series ep. 5

Video taken from the channel: Jon Venus


 

MY WEEKLY WORKOUT SPLIT (EXPLAINED) | BUILDING MUSCLE MADE EASY

Video taken from the channel: Jesse James West


 

MY WORKOUT SPLIT FOR MAXIMUM MUSCLE GAINS

Video taken from the channel: BullyJuice


 

The Single Best Workout Split? (MUSCLE GROUPING)

Video taken from the channel: ATHLEAN-X™


 

How To Set Up a Training Split | Natural vs Enhanced

Video taken from the channel: mountaindog1


Sorting Through Workout Splits Upper/Lower Workout Split. The upper/lower split generally consists of a 2 day per week or 4 day per week split. It Push/Pull/Legs Workout Split. The push/pull/legs workout. This routine allows further dividing of body parts than the push/pull split listed above: Day 1: Legs, abs, Day 2: Chest, triceps, abs Day 3: Back, biceps, forearms Day 4: Deltoids, abs.

If that describes your situation, you might best be served by an upper/lower split, or perhaps even a bro split, because the more weight you lift (in absolute terms), the more damage your muscles experience. And the more muscle you have, the more muscle that you’re damaging with your workouts. Both of which mean you.

Numerous factors can influence a coaches/athletes decision as to which is the “best” workout split to choose, such as: Training Availability (how often work, life, and other factors allow you. This Is The 4 day workout split Over the course of the week, you’ll train hard in the gym four days and recover three days. There are a few popular ways to break up the week. Many people.

This is a full-body workout using only resistance bands. It can be used for one workout while on vacation or during a work break at the office, or it can even be established as an actual routine. I suggest using a three-day split with this routine.

Below is a general outline that you can alter to meet your needs. Option. Because 5-day splits can fatigue a muscle group relatively quick, consume BCAA’s and recovery shakes to replenish the body’s glycogen supply during mid-workout. It’s best to lift a load that is lighter and you can handle than to cheat.

You’ll share a common theme for your exercise, and you’ll also enjoy the social networking that takes place outside the workouts. If You Need Some Pointers Consider hiring a certified professional. There are so many options when trying to create a workout routine for building muscle. But going to the gym 6, 5, sometimes even 4 days per week cannot only be tough on the body, but can become a major inconvenience. What is the best 3-day split workout?

Be descriptive. Include exercises, sets, reps, length of workout. You should pick the one that best describes your activity, but you don’t have to maintain a steady pace and you can mix speeds in either one.

Choosing one for workouts done at or about a walking speed and the other for workouts done at or about a running speed will help you keep track of your workouts.

List of related literature:

Prior to competition I have used 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

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

This split is popular among strength coaches and powerlifters.

“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

Do both upperand lower-body stretches after each aerobic exercise session that uses both upper and lower body, such as cross-country skiing, tennis, or racquetball.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

Whole-body versus split routines 5.

“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

An intermediate and advanced bodybuilder can use many different types of split routines.

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

Second, combining stretches is more time efficient because the client is stretching a larger number of muscle groups rather than duplicating the same stretch repeatedly.

“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

As your conditioning improves, consider doubling up sessions one or two days per week, per the two-a-day training strategy described in the “Aerobic Training for Multipitch and Big-Wall Climbers” box on previous page.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

When you’re implementing the two-day split, you have your client devote one workout solely to upper-body exercises, then on the next workout, concentrate on lower-body movements.

“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

Split routines allow the advanced trainer to focus on specific body parts to get the most out of his or her training while increasing intensity and saving time.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

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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142 comments

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  • i was on a three day muscle (chest, triceps; back, biceps; shoulder abs) recover day three days cardio split. still on it, but added to cardio: chest, back, shoulders, one exercise (8 sets) each (one that i don’t do during the “muscle day”. i go heavier then usual on cardio day. totally agree, it’s always evolving. got to adapt.

  • Old video, however…..Here’s an interesting thought around the 5:45 6:00 mark where Eugene is talking about over reaching regarding leg training, then taking a couple of weeks off to realize said gains from over reaching. When I hear things like that, it makes me wonder if that is a similar reason to why people are able to make “bro” splits work they way they do. On paper, it would appear that they are less than “optimal” unless volume is equated, however, there’s something to hammering a muscles and then letting it recover for a week, even for natty’s. I’ve done it myself in the past and seen many others make it work. Sort of like a mini version of overreaching each training day on the 1 or 2 muscles you’re working, then letting the gains be “realized” over the course of the week. I’ve since moved on to upper/lower and PPL type of splits, but there’s something to be said for the “bro” split, even for us mere mortals.

  • I’ve been making this for weeks. I literally eat this and French toast every day. So good! Dip it in that sweet spicy 10 cal bbq… ����

  • Chest Triceps
    Back Shoulders
    Biceps Forearms Legs
    Core cardio.
    Rest day
    Start again.
    Works for me then ill do one week in every 4 where I’ll do some full body days drop sets super sets etc.

  • U guys talked about training a certain bodypart for everyday for 3-4 weeks and then not train it for the same amount of time? Could that work for blowing up the calves?

  • I’ve been doing Bro Split. But I designed it for myself. Monday: Chest and Lateral Raise Tuesday Back and Trapezius Wednesday Quad and Calf Thursday Shoulder and Trapezius Friday Arms and Forearm Saturday Hamstring & Glute and Calf Sunday Rest day ( If i need it ). This split just designed around my muscles and joints recovery. So what i mean is that stop compare splits like PPL or Full bodu stuffs. Pls just listen to your body. I think Consistency is key. Just stick to the program that u love and enjoy most. Stay Strong..

  • Hey yo what’s up, would you put something up about knee injury and how to work around it, maybe some advice you can offer. 
    I had an injury, nothing too serious 3 weeks ago, my X-ray came back perfect just a bit of swelling. now when im trying to do db walking lunges It kills me. so hoping you’ll have some advice for me Billy. Thanks ��

  • I train in the AM and I use steroids. Weekly massage is in the PM. Working well for me at the moment.

    Mon: Legs
    Tues: Pull
    Wed: Push
    Thur: Legs (deep tissue massage)
    Fri: day off
    Sat: Pull
    Sun: Push

  • I do upper body MWF, then legs TT with some excercises that I don’t do as much like forearms and traps, and abs every business day

  • Okay. I’ve grown quite a bit but I feel liek I should be bigger. PLEASE HELP IM HUGE INTO BODY BUILDING. Rn I’ve been trianing for 3 years. I am currently eating 2000-2300 calories. I eat 220 grams of protein, 190 carbs, 70-90 fats. I am cutting. I do roughy 30 min a cardio a day. And I train HARD. I do push, pull, leg, rest split. I train around 2 hours until I cannot do one more rep with the lighted weight. For expample after I finish back. I’ll do biceps. I’ll do different variations of curls and will not stop until I cant do 10 pound dumbbells. Am I over trianing?

  • Any time I need a refresher course on anything bodybuilding related I type in the topic I’m interested in and “mountain dog” and I find my answers. In this case “training split mountain dog” and here I am. I appreciate you sharing your experience/knowledge John!

  • this is what i did… i had a splitt but i didnt train the times my body didnt recover yet.. what was the use to train if its not grown or recovered it makes no sense that is in a sense over training..

  • I train legs twice a week, but only once for chest and back.

    My benching is not the best. Would it be more beneficial to do chest twice a week, lighter weight with more reps, or, heavy and still once a week?

  • I’ve had to pull back on splits due to injuries generated by not enough warm up, wrong sequence of exercise routines on one muscle group and poor form.

    I had to train around my injuries for up to 4 weeks. Very frustrating, but I had to do it to recover.

  • Every body is different, but ppl don’t realize that it’s not only muscle recovery, but joint recovery and if your Nervous system needs to recovery. On a heavy cycle, which should only last only 8-10 weeks, train arms on Monday, thighs on Tuesday, chest and shoulders on Thursday, back and rear delts on Friday, and abs and calves on Wednesday and Saturday. Follow it up with 4 weeks of light training, workout 4 days a week dividing your body in half hitting every thing twice a week. Then rest a week or 2 depending on your recovery. Destroy each body part on your heavy cycle with 4-6 exercises per body part, eat a lot and sleep 60 hrs a week. During the light cycle do 3-4 sets of 2 exercises per body part, and eat less. This will work, try it. Jeff Curtis, WNBF masters pro

  • I’m a big believer in Instinctive Training and listening to your body because like you guys talked about, everybody’s body responds different to different things.

  • Monday
    Back chest biceps
    Tuesday
    Quads calves shoulders triceps
    Wednesday
    Rest
    Thursday
    Chest back biceps
    Friday
    Quads calves shoulders triceps
    Sometimes I’ll add forearms and abs depends on my mood
    One week I’ll alternate heavy weights low reps, higher reps less weight
    Recently i started to do one powerlifting week where I do deadlifts squats shoulder press and bench heavy weight more sets less reps.

  • Less is more IMHO. Over the years Ive trained using volume workouts 15-20 sets for large bodyparts, 9 sets for smaller parts, but as Ive got older and wiser, the heavy duty mentzer system is simply unbeatable 6 sets to total absolute fricking failure is more than enough to encourage growth.

  • This video is gold. I do 2 on 1 off 3 on 1 off full body days(5x). More effective sets and less fatigue per workout. Recovery is something I need to manage over many days rather than from a single workout. Similar to what Eugene said, my knees got sore so I backed off on legs and they blew up.

  • I do Monday chest, Tri back
    Tuesday upper chest, bis, shoulder
    Wednesday legs
    Thursday Tri, bi, back, shoulder
    Friday off
    Sat off
    Sun off.
    Now I know it’s not perfect, but I’ve been enjoying the past month.

  • I’m thinking about going from body parts once a week (I’m fairly new and wanted to start simple) to a upper lower split MTRF with W off.

    But I’m not sure how well that’ll work, because when I get sore, which I do if I have a good workout where I pushed myself (though my arms never get sore, even if sets go to failure, tho triceps can a little bit), I’m sore from 2-4 days after. I started in like February and on leg days my legs are still getting sore from 2-4 days after.

    So I’m not sure how I’ll do that split if my chest and legs are sore like that (I haven’t done much shoulders or back cause like I said I wanted to start simple).

  • Monday:chest and Tris
    Tuesday:back and bis
    Wednesday:shoulder and legs
    Thursday:chest and Tris
    Friday back and bis
    Saturday shoulder legs
    Sunday:offday

  • Big fan of instinctive training. Gauge your recovery time, this is key. Overtraining sucks as bad as undertrained. Naturals have to train hard, but smart. And keep in mind, training is just the the first part of a 3 part approach needed for gains. Good nutrition and proper recovery. The pump is great, but you do not grow in the gym. You grow in the kitchen and resting.

  • Heres the perfect workout split guys!
    Legs
    Chest triceps
    Rest or cardio and abs
    Back biceps
    Shoulders and light chest
    Back light and arms
    Y’all welcome

  • Hey Jeff, cud u recommend a full week workout plan, combinations of exercises to do……eg: chest with triceps or triceps nd biceps on one day……covering all aspects, chest, back, shoulders, traps, biceps, triceps, abs & legs

  • Plz john i do 4 days a week, and i train 2 muscle group each workout once a week and i use high intensity/high volume (4 exercices each muscle group/4 sets)
    So do u think my muscle will recover? Am i doing it wrong BTW im a natural bodybuilder

  • I rained for 5 months now, I did bro split, but I feel like I can do more. I’m starting today Push/Pull/Legs twice a week, let me know what you think about this routine. Maybe I’ll do Legs only once a week and Saturday I’ll do cardio and be focusing more at my abs. Every opinion is important for me. Thank you ��

  • This is very helpful. How many exercises do you recommend for each body part and how many sets? I am 44 and getting back into training so trying to find a routine I like and I like the look of yours.

    Cheers from Scotland ��������������

  • My split-
    MonChest (2 abs exercises at the end)
    TueBack
    WedShoulders
    ThurArms (2 abs exercise at the end)
    FriLegs, traps, calves
    Sat/sunRest days

  • I’m 14 years old and have been working out consistently for about 3 months now, but I can’t afford weights just yet. This guy’s done wonders for me. Thank god he’s back!

  • any recommendations for 59 yo with regard to training splits? I’m on a week off right now after daily gym visits focusing on shoulders chest & back. Joints were starting to talk to me seriously even with glucosamine supplements

  • I almost never get sore after a workout. Im natural and have been training for 20 years. I train hard and usually go to failure between 5-8 reps. Typically I do 3-4 movemwnts per bodypart and 3-4 sets per movement for 12-15 total sets. Ive always just assumed that my body is past the point where I get sore and assumed this is normal after lifting for so long. Am I wrong? Should I be sore?

  • I remember a channel, Natural Gallant Bodybuilding, saying the best workout is the one where you can recover from the highest amount of volume for yourself with the highest amount of frequency for yourself. I find this to be very accurate and a good example. Also, the video explains it basically the same way, at least so I understood it. Thanks for the video.

  • maybe you could do an older person’s recovery video, say 50 and over?
    seems like i went through a change in my body when i turned 50, i was doing an upper/ lower split, mon/tues, then thurs/fri, revolving each week by a day,,, now, i can’t do that anymore, it’s more like mon/tues, wait all the way til at least friday/sat, revolving a day each week, and even then sometimes i still feel beaten down, just depends, and that’s even with lighter weight workouts. that’s almost a full week, hitting muscle parts once a week almost. i’m just getting old i guess. thanks.

  • Since I’m doing naturally without roids, I believe you really need to check your electrolyte and muscle tissue level. As MountainDog1 (lol) said, we really need to see if the soreness will be good to workout or would be better to rest. As the same if my body recuperates in two days no need to wait. So I suggest to do 8 week upper lower splits then 4 weeks of Bro splits then 4 weeks of full body and see what suits you best for the next 1 or 3 or 6 months.

  • John Meadows is unbelievable a humble guy. Who would’ve known that he’ll like eat and every comment posted. This shows that he cares & I’m happy to support him. God bless bro ����

  • Hi im a intermediate lifter. my weakness are my back, biceps shoulders. Strong points are legs and chest, triceps. Can you recommend me any split for hitting the weak muscle twice? I really need your help. I tried all the splits cant find the one for me. Waiting for your reply coach!

  • Sir, what about choosing the right volume? Like if we do 20-25 heavy sets of legs there is no way we can recover in 2 days…but if we do like 10-12 heavy sets of legs then it can be recovered in few days.

  • Good stuff John. I think it is great to detail the differences between natural and “enhanced” training. Young or naive trainers are done a disservice by these workouts published by PED users… a PED user can do almost anything, the natural trainer has to be more careful. He’s not going to recover or promote protein synthesis like a PED user.

  • I’m a physiotherapist but kind of getting into bodybuilding. I’m big on longevity as i want to be active even at 80 years old, I was thinking if during a leg workout, it could be beneficial to do isolation exercises for hams, quads and glutes before hitting the squats? It would force me to use less weight, but it could probably help me also improve muscle control as I can’t seem to get sore from squatting in any muscle. Just thinking if it would hinder my hypertrophy gains, I don’t really care about strength as I think squatting 140kg is well enough for everyday function…

    Great videos, you’re a cool dude, greetings from Finland

  • Hey John on the subject of Recovery being the the optimal variable for growth, do you have any thoughts on using NSAID’s or pain relievers to aid recovery? Have heard disparate things online about NSAID’s are actively shutting down inflammation, which is what you want in bodybuilding (ie. swelling, tearing muscle fibers).

    This may warrant it’s own video….thanks for your opinion!

  • Hey
    Can you tell me what workout tutorial to I have to do to get rid of my stomach
    I have been doing your full body level two workout but I’m seeing no effects so pls tell me
    PsI’m 11 years old

  • My split
    Sunday: Forearms only
    Monday: Chest and Triceps
    Tuesday: Back and Biceps
    Wednesday: Legs and Shoulders
    Thursday: Triceps, Biceps, and Abs/Obliques
    Friday: Back and Shoulders
    Saturday: Legs and chest

    I also do forearms about 3-6 times a week whenever I have extra time

  • I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • Excellent Video clip! Sorry for butting in, I would love your thoughts. Have you researched Taparton Lard Destroying Takeover (do a google search)? It is a great one off guide for discovering a short fat loss workout without the headache. Ive heard some awesome things about it and my old buddy Taylor after a lifetime of fighting got astronomical results with it.

  • Good video. I struggle with sticking to a split for any prolonged length of time I admit to pretty much feeling out what I’m doing intuitively, based on how I’m feeling, what I did recently and what my schedule is looking like for the next few days. I know my numbers and I know what I’m working towards. It’s working ok for me.

  • Every 4 weeks I change my split, with a week of recovery before I start a new split, just staying with diet and some hiit training.

  • Okey am I overtraining?

    Monday: Chest & Biceps
    (12 sets chest, 10 sets biceps)
    Tuesday: Legs & Shoulders & Traps
    (12 sets legs, 12 sets shoulders, 3 sets shrugs)
    Wednesday: Back & Triceps
    (12 sets back & 10 sets triceps)
    Thursday: Legs & Shoulders & Traps
    (12 sets legs, 12 sets shoulders, 3 sets shrugs)
    Friday: Chest & Biceps
    (12 sets chest, 10 sets biceps)
    Saturday: Back & Triceps
    (12 sets back & 10 sets triceps)

    I finish every workout with face pulls and farmers walk.

    Chest: 24 sets
    Back: 24 sets
    Legs: 24 sets
    Shoulders: 24 sets
    Biceps: 20 sets
    Triceps: 20 sets

    8 weeks of training, 1 week rest.

  • I am wondering about resting time between sets. I don’t have 2-3 minutes to rest. Rather, I would do a tricep related exercise and then walk over and do a ‘shoulder’ related exercise. So, for example, if I do tricep pull downs, do one set until failure and walk to the overhead press, focus on my shoulders and do my set until failure and then walk back to the tricep pull down cable, do my second set etc…..When I do squats, I will do face pulls between sets etc…I am splitting my workout, not to target similar muscles but to target different muscles so that I can save on resting time…………Any opinion about this?

  • If u have only 3 days to workout with a day in between. What is the best split? If i do push and pull and legs is enough only working one day a week each group or better total body every 2 days?

  • Changing my routine, would this be good? (Can only gym 4 days a week).
    Mon back and biceps
    Tueschest and triceps
    Wed rest
    Thurs legs
    Fri shoulders, traps and forearms
    Sat + Sunday rest

  • I used to do PPL Rest Repeat and I stopped because I injured my elbow because of overusing it. I thought I only have muscles to recover but hell NO!
    what I learned: It is more than muscles recovery.

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • Hey Mountain Dog! Loved the video! I was wondering what you think a good training split is for athletes, I am a sprinter and a soccer player. My goals are better performance in my sport and aesthetics. Can you also provide some exercises as well. Thanks! Coach

  • I’ve been doing this split.
    Monday legs
    Tuesday chest and back
    Wednesday shoulders and arms
    Thursday legs
    Friday chest and back
    Saturday shoulders and arms
    Sunday rest
    Works great for me. Hits each muscle group twice a week.
    Also do abs at night thru out the week.

  • The actual best split for strength and muscle gain

    A: Chest, shoulders, triceps
    B: Legs, back, biceps
    6 workouts a week 1 rest day
    Maximum gains

    OR if 48 hours isnt enough recovery time for you, the famous PPL is better in that case.

  • hey guys!.. I’m new to this whole thing so i decided to purchase the A1 plan as a introduction to working out… my wife really wants to start working out with me but shes concerned she’ll get bulky if she follows the same plan….. her goal is to loose weight, tone up and a lil extra muscle around that booty lol…any advise?

  • The answer to any question or to get the real information always involves sending you money. Your videos mainly seem like infomercials.

  • This is my routine split
    Monday: arm day (bicep, tricep, forearms)
    Tuesday: chest and tricep
    Wednesday: rest
    Thursday: shoulder ans tricep
    Friday: back and bicep
    Saturday: rest
    Sunday: rest
    Is dat correct?

  • Who else is annoyed with that flickering in the background I can’t concentrate my eyes are focused on John but then start to veer to the left of that flickering

  • Jeff if it wasn’t for you I’d not have a clue about a lot of things, your videos are very easy to understand and you put things into perspective

  • I have recently read that MPS stays elevated for a maximum of 48 hours so I arranged my schedule like this:
    Day 1: Chest and Biceps
    Day 2: Off
    Day 3: Back and Biceps
    Day 4: Off
    Day 5: Legs
    Day 6: Shoulders
    Day 7: Off
    Any recommendations on how to improve this or is this already good? I thought about isolating the arms to be able to focus on them more.

  • The problem with push/pull split for me is, after chest, I’m not getting 100% out of my triceps right after since they are pre-exhausted. I think Chest/Biceps, Back/Triceps is better as long as you spread them out by a couple days. Could also technically do Chest/Back, and then Arms together… again, as long as the days are spread out.

  • I know this video is 3 years old but my question is this:

    My current routine is Push Pull Legs, But if I were to perhaps train triceps and back together then I went on to train chest and biceps wouldn’t my triceps be fatigued while pressing and my biceps fatigued from pulling?

  • Damn bro im a new subscriber and i love your videos your funny af and shredded �������� fire shit my guy��! Love from Michigan ����

  • Using bands causes you to work primarily your stabilizers… using a decline bench with a barbell doing that same movement, it would be a whole lot better for building muscle.

  • I do a club split (CLB) So Day 1 chest, shoulders, triceps Day 2 Legs, Day 3 Back, Day 4 Traps calves, biceps and abs Day 5 rest.
    I won’t train a muscle group again until soreness and stiffness are gone plus one extra day. Just my own opinion but… I think there’s some hypertrophy going on for at least a day after all training discomfort has passed. Train any more often and you’re probably over training.

    Another part of my workout split is to maintain variety in the training itself. After a couple of months, I swap out one old exercise and replace it with something different. Difference can be in reps, resistance curve or angles/stance etc. If you keep the same routine for too long you stop getting gains. Some will argue that you just “try do more weight”. But I’m getting a lot more gains from a little extra variety vs some smaller gains from a lot more weight.

  • Lower body Monday upper body Tuesday off Wednesday legs Thursday push Friday pull Saturday rest Sunday repeat again. This is my off season workout to build lean muscle. When I start doing American ninja warrior and competing in fighting again I’m gonna take it down to 3 full body workouts a week to maintain muscle since majority of my training will be endurance and conditioning. I feel best with two days of rest ����

  • My split
    Wednesday: Chest
    Tuesday: bicep
    Thursday: tricep
    Friday: shoulders
    Saturday: wings / back
    Sunday: Abs / Core (full tummy )
    Monday: leg day
    Tuesday: rest

  • Thanks so much bully you’ve changed my life. I’ve always been the scrawny unfit kid. Thx to you I’ve muscled up and got abs. Now no one wants the smoke. Thank you so much

  • This is my routine split
    Monday: upperbody+abs(at the gym)
    Tuesday: rest
    Wednesday: lowerbody+pull ups
    Thursday: abs (at home)
    Friday: upperbody
    Saturday: abs (at home)
    Sunday: rest

    cardio on m,w,v ans running during the week
    abs exercises that i can only do at the gym on monday, else at home.
    I focus on getting more pull ups, better core, and cardiovascular endurance.

  • I had good results with Push/ Pull/ Legs w/abs.

    Monday focus on chest first, hit all angles of the chest (this will also engage your tri’s a little), polish off those Tri’s after your done with chest.

    Tuesday, same concept focus on back first, polish off biceps after your done with the back.

    Wens. Legs and abs

    Repeat. (I skip Sat leg day from time to time because I hate legs, and it Saturday…Sometimes I’m just to busy)

    rest on Sunday.

    Keep variation by changing incline and angles of different lifts. Focus on compound lifts. Every 3 months or so take a week off to get a full recovery.

  • hello bro my split is chest back/arm delt/ leg but doing so for 5 months now at home but recovery for that program is not the best. because when u do back monday bicep also get hit then tuesday is bicep again.planing do ppl i dont like ppl because of one thing example when done work chest ticep get weak as hell and i cant work ticep heavy. i recently join gym i want get the most out of it help

  • Lets say im gonna go with the 6 day split workout, should i cut my sets into half? Like for example i do 8 sets for my chest on chest day, should i cut it so that i do only 4 sets on Monday and the other 4 on Wednesday???

  • Hey Bullyjuice, i love your videos and you motivate me so much to exercise myself, i have a question for you: It is necessarily to do cardio on everyday of workout or only doing the specific workout for every muscle? You are amazing, keep doing your awesome videos. Greetings from Chile.

  • My plan is like this (for last few years):
    Day 1Chest/Biceps,
    Day 2Back/Triceps,
    Day 3Legs/Shoulders,
    Day 4Rest,
    and repeat all that. Is it optimal? Idk, I never went in the gym more than 3 months per year, so idk how would it play out if i where doing it all like this for one full year constantly. But every summer i start going to the gym, my routine is like that, and i never got muscle fatigue/overtraining in these 3 months of regular training.

  • How many times a week should you be hitting each muscle group? Once a week? Twice? If two or more, should you do the same exercises, vary the exercises, vary the rep range and load?

  • Hi Jeff, you say Bro-Splits are not good because you only train one muscle group at a time/per week, yet pretty much all of your workouts are based on single muscle groups The Perfect Back Workout, Perfect Biceps Workout etc… I’ve tried to find Push, Pull, (Legs) workouts by you but I can’t find any. (apart from legs)
    I found some by Steve Fit Athlean-X, is he one of your buddies? It doesn’t look like one of your vids.
    Could you do some Push & Pull workout vids for us please?:)

    I’m a beginner ectomorph with Rounded Shoulders (I’m using yr RS program to try to correct this), Forward Head Posture & possible Thoracic spine issues (I’m getting my cervical spine area X-rayed today so the doc can tell me what’s going on back there)

    I’m trying to gain lean muscle, been training for 2 monts, tried 3 full body worouts per week but was exhausted most of the time.

    I’m now trying Push, Pull, Legs, P, P, L, Rest using adjusted Jeff Nippard workouts (but doing the exercises like you do them) (I’m not sure he’s doing his face-pulls correctly?:o maybe you could tell him 😉 )

  • Sunday: Metabolic Full Body Overload + Sports
    Monday: Cardio and Conditioning ( including core-intensive Yoga + Mobility )
    Tuesday: Heavy Upper Body Work with Abs
    Wednesday: Heavy Lower Body Work with Abs.
    Thursday: Cardio and Conditioning + Sports
    Friday: Explosive Full Body with slow eccentric
    Saturday: Rest

    That’s a good split for the off-season.

  • Don’t forget it also depends on what training phase you in:

    Endurance & strength Endurance phases benefit from alternating full body/ spit body workout with High intensity interval cardio days. For example, endurance full/HIIT/full/rest repeat. Strength Endurance upper/lower/HIIT/repeat.

    Hypertrophy workouts benefit with split days like you said as it can take between 48 hours to recover so three day splits are ideal.

    But strength and power phases massive benefit with a full body split (quad/calf, chest/tris, rest, back/bis, hams/glutes, shoulders/abs, rest) as it can take well over 72 hours for recovery due to the intensity of the workouts (80-90% of one rep max).

  • Here’s my splits

    Monday:chest shoulders and triceps
    Tuesday:plyometrics(jump training)
    Wednesday: back and biceps
    Thursday: yoga
    Friday: legs and back
    Saturday: core
    Sunday:rest

    The next week I switch out chest shoulders and triceps with chest and back and back and biceps with shoulders and arms I basically did what p90x did but instead of phases I changed up the splits to switch weekly

  • Day 1: Biceps, triceps and shoulders
    Day 2: Chest and Back
    Day 3: Legs and abs
    Day 4:Biceps, triceps and shoulders
    Day 5: Chest and Back
    Day 6: Legs and abs
    Day 7: rest
    Is this any good?

  • Can anybody help me, please? I’m following the split Chest, shoulder, triceps one day, then back and biceps, and then legs. Abs everyday. But my workouts are taking like 2-3 hours to complete! I understood that you’re supposed to do 4 sets of 12, and like 2-3 exercise per muscle group. So that’s like 36 sets per workout, and it never ends! What am I doing wrong? How can I make my workouts shorter, but still effective. I’m mostly looking for muscle gain.

  • Hello there John, I am just really curious about the Back & Triceps; Quads, Chest & Biceps; Hamstrings, Shoulders & Arms split, this routine specifically focuses on Shoulders and Arms, and this seems to be the perfect split for me because I really want to focus on my arms and shoulders, however I did not understood if this is a 3 days split or 6 days split. Could you please help me with this? Would love for an answer John, thanks.

  • If you don’t want to get bogged down in details you can’t go too wrong with push-pull-legs. 3 times, 6 times a week whatever works for you.

  • Nice channel ���� I got a question. what herb would you recommend to help with muscle gain and testosterone. I’m a slim guy so I don’t want to take nothing that’s going to help me lose weight if anything I want to gain.

  • Used to do do ppl rest repeat after 5 years i was completely broken, went fullbody never felt any or saw year later went one muscle a day back/chest/leg/shoulder/arms saturday off sunday cardio, never looked back its been a decade now… only thing i changed recently was going from heavy to lighter weights focus training, most of us are not spring chickens any longer just hard to face i guess:)

  • keep up the good work.i’m new to working out etc. can someone please explain what he meant / why it is that you get peak testosterone levels after leg day??? thanks

  • Only split the workouts only if you’re already shredded or if your body fat is low… If you’re big and want maximum gains and want to lose weight then stick to full body workouts until you lose weight and full body workouts become easy

  • hitting the muscles twice a week is helping. I have more energy (to lift more) and less soreness, ie. Monday, Bench & Pull ups. Thursday. Incline & Rows

  • Bro, I follow your morning 10 min and 20 min level 2. I started recently, so I’m excited. Thanks brother, much needed motivation while sitting at home.

  • Yooo bully my brother post more pull-ups work out. I can only find one in ur channel but that one is too easy. thank u for ur help bro ur videos been helping me a lot. U are an inspiration God bless u ��

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

  • Rear delts are a pain in the ass, it’s boring and it’s hard to tell if what you’re doing is working. But you’re absolutely right, once you get it then it’s a go!!����✌�� Great video, new sub.

  • I want to enlist so bad you have been a inspiration since 2018 I was going to join out of high school but I Psyched myself out with fear. I’m currently 20 6’3 skinny af 160 pounds working in construction making good money. This coming Sept8 lineman college starts and I could become a lineman and make a whole lot of money… but there’s something inside of my mind telling me I HAVE TO SERVE I don’t know what it is… I could make 2500+ a week working lineman but I feel like the money don’t matter. I feel like when I become 50 I’ll think about the Man I never became. I feel like I should serve 4 years get it out of the way and have that experience under my belt for the rest of my life and become that less then 1% in America… but I’m scared because of everything that’s been happening, 2020 has been insane and I’m not sure what America’s near future is going to look like I don’t want some crazy shit to happen and I won’t be able to protect my family because I will be in service… idk bully please give me some advice I just want to serve my country to show my respect for all of our Hero’s who sacrificed for all of us during ww1,ww2, Etc.

  • I’ve done it all the first few years training but… Once a week training for me is best. Just suits my lifestyle and recovery. I’m the strongest in my gym, naturally too (it’s a university gym) not bragging, but I put it down to 15 years of consistency and focus on complete recovery. Hard for some to grasp though.

  • Great content boss man! Fellow vet here never really lifted before, and I’m afraid gym access is limited. Park near my place has a pullup bar and an old people stretch station (don’t know what else to call it) i can do dips on. What’s the best set rotation for making plyos bulk? I saw the Pull-ups for beginners vid did that and got a challenge of it, but my bodies not sore. Am i “building” with something like that?

  • This man is inspiration incarnate. Happy to have you back brother. Your passed videos have been getting us through just fine though.

  • Hi Jon! I was wondering how much you charge for a month plan. Does it include meals or could it be only exercises? Best regards, Chris

  • Billyjuice, bro please help me out. I really wanna lose weight to get fit enough for football. I need this. Bro, i also get bullied for being over weight. You can make a video like training someone over quarantine and helping him get his dream physique

  • Is Sunday arm day Monday chest and back Tuesday legs and Wednesday arm Thursday chest and back Friday legs and Saturday rest. Is this a good schedule

  • I’m having a hard time building my arms, my chest and back grow pretty faster than my arms even though I train arms twice a week..I’m naturally torso dominant, any idea how to fix this problem and get faster gains?

  • You should do a video about consistency with working out and having a family, I think that would help alot of people out with consistency

  • That’s crazy, ur 1st 4 day split is just like mine. I put leg day right there so my upper body can get a little rest before I hit shoulders Thursday then biceps and triceps friday��������

  • Yo g.. I challenge myself to do at least 2 of your workouts in a row everytime.. This morning I almost got thru 3.. imma keep at it. I WILL get there. Respect ✊

  • Can we get a video of your workouts and routines at the GYM? It will honestly help me A LOT as i’m just trying to start working out. Thanks in advance.

  • “Im gonna try and MURDER my legs!” Sir I have seen you’re leg work outs….you don’t “try” anything…trying would be 2nd degree murder, you’re leg workouts are definitely premeditated first degree, jus’ sayin -_luv you’re workouts thank you

  • I am surprised Beach Body hasn’t hired you. You have a great variety and you would add a different approach on getting fit. You definitely have the knowledge and creativity down. I currently mix your work outs with a mix of Beach Body work outs.

  • I started working out with your videos on May 9th and drinking protein and eating better. I was 150 when I started and I am now 163 and I have a significant change in my tone and strength. Thank you for the content and helping me get started.

  • Hey wassup BullyJuice ur videos have helped me soo much im a 16 year old male and i think ive seen some gain you know but the reason im here is to ask if you can make a specific trapezius workout video (no equipment)

  • Solid split! Personally, i think working out every other day is the move since progressive overload is what’s really gonna drive your physique (which you def already have down), working out every other day gives my muscles, and more importantly my nervous system, more than enough time to recover so I can really get the most out of all my workouts!

  • Hey man great video. Honestly ive been slacking in quarantine bc i dont have a lot of equipment but this motivated me to get back into it. One thing tho athlean x came out with a great video about dumbbell rows a little while ago and said that the way that you’re doing them with one leg on a bench can cause hernias. Soon after i watched that video my dad got a hernia doing it lol. Def recommend keeping both feet planted on the floor when doing dumbbell rows but keep up the great work and thanks for the motivation

  • Loving this series!:) Going back to basics can be a good idea, once in a while!

    Also, it would be so absolutely amazing to win! I’ve been searching for the perfect protein and supplements… PLEASE! ����������

  • I dont know much about lifting and programs, but why can i only use a program for 12 weeks? Like, what happens after the 12 weeks? Cant i just start the program over and over again?

  • Idk if you have or not but can you PLEASE do like a little review or tell us where you got all your equipment to work out i want to know if that power rack comes with all that

  • Can you explain the 20-25 sets per muscle, maybe I’m having a brain fart but I’m having a hard time understanding. Is that for the whole week or each time you’re working out?

  • Yo that’s dope Remington James and Jesse James West is the two people I watch and now they using the others recipes that’s crazy ��

  • I used to do so much volume like that, and the main driver of injury is repetitive use and volume, not usually the amount of weight used. Although lower reps still do have a higher risk of injury. If you are going to failure every set than it might be a matter of time before you get an injury. You should watch Renaissance Periodization videos on MRV and junk volume.

  • Can i ask what’s the best split for me? Heres the split ive been using

    Mon chest. legs
    Tue bicep.forearms. tricep
    Wed shoulder. back
    Repeat
    Sunday rest.

    I dont have any knowledge about the right schedule cause i am a beginner nobody told me whats the proper way. Its already my first month using that split. Is it good? Ps: im having a fair gain.

  • Jesse how would I know how many calories my body needs in a day I’m 15 185lbs 6’2 I work out twice a day very light workout in the morning and heavier in the night?

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Love the content bro! Wanted to ask since you are doing a new start, my wife and I are expecting the little one should be coming along in the next few weeks (week 35), is there a workout /eating plan you can recommend so I can get into shape while raising the little one, I want to be a better version of myself, and hopefully instill some healthy habits into him early.

  • Guys. lost lots of weight does not need to be hard (I used to feel it did). I’ll give you some tips right now. Get a popular diet plan called Fenoboci Diet Plan (do a search on google). Thanks to it I have lost a ton of weight. I probably should not even be speaking about it cause I do not really want a lot of other guys out there running the same game but whatever. I’m just simply in a great mood right now and so I will share the wealth lol.

  • As a natty i had the most success with a push, pull, legs. I switched to full body 3 days a week due to limited time and have not noticed much difference in gains between the two workout splits.

  • Jon, this is super awesome….started push/pull 6 days a week and i am feeling awesome…testosterone levels are shooting up….i am yet to add the protein but its needed since my job does not allow me much time to prepare meals

  • Any of you fuckers know how to grow calves?!?! I’ve upped my leg training to every single month and I’m STILL built like an ice cream cone

  • Can you make a series where you have a day 1 workout video all the way to day 5? I have been having great gains just mixing up your videos but if I could follow a path… man the gains I could have

  • Any one tested out the Fenoboci Diet Plan (do a google search)? I have heard several amazing things about this popular weight loss system.

  • Day 1: chest, triceps, anterior deltoid, and the medial deltoid.
    Day 2: upper back biceps, lower back, rear deltoid
    Day 3:legs, calf’s, and cardio
    Repeat for day 4-6, rest on day 7.

  • My traing split basically goes like:
    Chest and bis
    Back and tris
    Quads and hams
    Shoulder and arms
    Abs and calves
    Arms
    I haven’t yet seen the results because I’ve recently started this split.
    I’d love to know what you guys think about it.

  • Hey John, first let me thank you for the time you invest on this channel wich i do love and think is very informative!
    I would like your opinion if possible, im an late beginner / early intermediate lifter ( been lifting for almost 3 years, but just got serious about it around 5 mounths ago ), i was thinking about starting a new program, self made, wich would look like this:

    Workout A:
    Chest ( 3 exercises 4 sets each 6-10 rep range) / Shoulders & Triceps ( 2 exercises each 4 sets each 6-12 rep range)

    Workout B:
    Back & legs ( 4 exercises 4 sets each 6-10 rep range) / Biceps ( 2 exercises 4 sets each 6-12 rep range)

    Workout C:
    Core ( Basicly just some calisthenics core exercises ) / Biceps (2 exercises 4 sets each 6-12 rep range )

    Monday: Workout A
    Tuesday: Workout B
    Wednesday: Workout A
    Thursday: Workout B
    Friday: Workout A
    Saturday: Workout C
    Sunday: Rest

    What do you think about it?

  • For any lifters, the best point he made this video is at 4:29.

    Seriously, if bodybuilding or fitness in general is your passion, dont let it take over your world. Enjoy it. Some people takes this too far, to a level they stress them selves out.

  • I used to do legs+abs and arms+back every other time I was at the gym, maybe 4 times a week.
    Recently I’ve been doing legs/butt biceps+back legs triceps+chest abs+cardio and I really love it. It feels like I can focus more on my goals. Before I just did what seemed about right and what I was “supposed” to do. This video was really helpful though, kind of confirming that I’m doing okey and that there are many different ways to train.

  • Is he still doing heavy, light, heavy or light, heavy, light or was that just for cutting? Is he just doing reverse pyramid workout 6 times a week?

  • can any one help me create a upper / lower schedule using dumbbells only??? I’m a full time college student and also work part time, so I can’t really go to gym because of busy schedule so I do most of my workout at home.The equipment that I have at home is changeable dumbbells and a bench.

  • Hi… Bro I watch 2nd time your videos and i think you’re great i like your videos making process and after video your u give a Physique update and most awsm thing that i love you show your workout and daily routine like a day in life ������������������������ You are Awsm

  • Good info! I especially like the part about recovery. People think its all about showing up for the work out, but nutrition, sleep and stress levels are huge! Thanks, and keep making great informative videos.

  • I’m a meat eater, and I never ever enjoyed a vegan channel like I did to your channel, Jon. You’re awesome.

    Ok joke, I just want that supplements. (Jk, Keep making vids!)

  • Your videos are great! Been a vegan for 6 months now and my bench has increase to 275lbs for 1RM and my squat to 275lbs for 5 reps. Love your content keep pushing it out!

  • Loving this new series! I’ve lost 30 pounds since November, and I have muscle on my arms for the first time ever. Haha I’ve been vegan for three years, so it’s awesome to see vegan GAINZ!!! ����