The truth is that Program X and Y can both work, even if radically different, even for the same person…….if the right amount of effort and consistency are applied. It’s up to you, really. This version of the push/pull/legs split is the best in terms of convenience and scheduling, but it’s the worst in terms of actual effectiveness due to its suboptimal once-per-week training frequency. With that limitation in mind, what do you think of Sat/Sun/Wednesday, or Sat/Sun/Tues/Thurs splits? I like it, and will make this my consistent routine to focus on progressive overload. Maybe I’m going blind, but I cannot locate it. Which routine do you personally prefer to build muscle – an upper/lower body split 3-4 days per week or push/legs/pull 4-5 days per week? Best split for hypertrophy? While there are surely some people who can make it work and actually do well with it, these people would be in a very small minority. I don’t know if you answer questions like this but I can always ask . For this reason, I recommend that those who are considering using this version go with Version 3 instead. Don't deadlift the day before leg day if you use deadlifts for back work, for example. 1. I really enjoyed this article thanks for responding to everyone’s posts this is a productive website. Not sure when I said that or what the context was, but I did indeed release a push/pull/legs routine called Bodybuilding 2.0. I have definitely noticed myself toning up and building some muscle, but I really want to gain more muscle. Lack of effort/consistency or confusion about training? It’s just NOT what works best for the majority of the population” how should it be done for a natural bodybuilder with a goal to build muscle using this frequency? Flys 4×8-12 4. Besides that, you train your whole body only once, where as in full body routines you'll be training your whole body 3 times per week, only with the same 3 days. This makes it just slightly more frequent than Version 2. For instance, my Classic Heavy-Light-Medium Program has 12 sets of squats per week during the first 6 weeks of the program. Since then programs like Mark Rippetoe's Starting Strength, Madcow's 5x5 and "Stronglifts" have also popularized 5x5 routines to pack insane amounts of muscle on trainees in a … Wednesday: Pull (Back, Biceps) 4. Give both approaches and honest try and see what works for you. So while this version of the push/pull/legs split makes a beneficial improvement in terms of training frequency, you’ll need a fairly flexible schedule in order to make it work and actually get those benefits. RELATED: The Push/Pull Workout: 2, 3, 4 & 5-Day Splits. It’s just that, with all else being equal, training each body part 2-3 times per week works best. Also, where would you recommend training traps in relation to “Push/Pull/Legs Split” routine? One of the most effective is the PPL split: push, pull, and legs. However, in the push/pull/legs split the frequency is a bit lower (about twice per week or every five days), so I’m kinda having doubts about how many reps I should use. Other weeks Tuesday, Wednesday, Friday and Sunday. (y). In power lifting training this would more likely have been referred to as Squat / Bench / Deadlift. Friday: Push (Chest, Shoulders, Triceps) 6. My current routine is full body but I do it differently than SL or other the others. So, what you have here is a common ‘schedule vs training preference’ conflict, and you’re the only person who can truly settle it. Though really, alternating the 2 weeks as push/legs/pull works for me well in terms of scheduling. Hello again and thanks for your last answer. Thanks for all the knowledge and information my friend!!! Sorry man, questions like this are beyond the scope of a quick comment reply. But beyond that, the reason you feel it’s so taxing and warrants extra rest days is simply because you’re trying to cram a week’s worth of volume into a single workout. produces better progress and overall results for many people. It’s actually one of the 3 split options I explain in The Best Workout Routines. What matters far more than how you organize your workouts during the week is (1) what lifts are you regularly focusing on? Could you please recommend something that would benefit my goal which is to have my beach body back for the summer. That’s everything you need to know about push/pull/legs. Obviously lifters will do better with one program vs another program, so over time you have to figure out what works best for you. If getting 8 in the first set prevents you getting even 6 in the next set, you’d be someone who would likely do well with another progression method that involves reducing the weight slightly from one set to the next. Thanks for your feedback and your time. What I also do is break it into 2 workouts, each twice per week: ABXABXX, or sometimes ABXAXBX, depending on my schedule. It’s ok do Pull/Push/legs/pull/push then rest two days and repeat? In the example shown, Monday, Tuesday, Thursday, Friday and Saturday are always the training days, and Wednesday and Sunday are always the the rest days. Not just for the split you’re looking to do (where the 4 day version is just too much by itself), but A LOT of people have found they just do better training 3 days per week instead of 4 regardless of the split. There are very few workout splits that are perfectly designed in terms of effectiveness, balance, frequency, and scheduling options. you can squat 3 days per week) and this will help with strength especially for beginners and early intermediates. I was actually trying to split legs into push/pull, but was overworking glutes. Often the difference between success and failure is only a few sets or 5-10% worth of bar weight. Do you think 5 day cycle is enough for abs? Hell, even the Press/Bench can sometimes suffer if they are routinely placed after the Squat. The post explains why I don’t really love this version of the split (along with the version I much prefer instead). Both plans work, which is why they’re there. Saturday: Pull (Back, Biceps) 7. Start from the beginning and go all the way through to the end without skipping anything. 2-day, 3-day, 4-day, and 5-day home workouts. fantastic website – you rock!! Wednesdays and Saturdays are days on which the lower body is the focus. (2) what system of progression do you have in place for each lift or exercise? If I can do 8 reps in the that first set then my next set will suffer and stay below 6,( failed to achieve goal ) if my first set is 6 reps I may be able to reach the 6 reps on next following sets which means again add weight next session. If so, I've written the ultimate guide to getting the results you want without a gym. I don’t think everything works 100% equally for each individual. Plus, growth is easily stimulated with higher rep training and techniques like drop-sets, rest-pause sets, and some isolation work for all the smaller body parts. Thanks for the info on the 5 day cycle. If you’re doing well with that and feel like more volume can be added with this slightly reduced frequency, try slowly adding a bit more in and monitor progress. Great article (again ;))! All of the details are fully laid out in the guide. I will start with 60 reps and see from there , I read most of your pages on weight lifting and I’m pretty sure I am a beginner because I have been lifting weights for arms for five months and doing pilates for abs and lower body. Basically, you’re doing push, pull, off, legs, off and then repeating it. I have been doing it for 2 months now. Many people prefer having the normal week stay consistent, so each day is the same workout/body group week after week. 11-21-2012, 03:41 PM #9. bogui94. This includes: The “pull” workout involves training all of the upper body muscles that are involved in “pulling” exercises. 2. Can add in lots of assistance work. However, there is one major downside to this sort of schedule. What’s the best split for strength? Just 1 point of criticism regarding you site is the donate button is missing . But is this the best choice for my situation? Like I’ve recently explained, allowing for optimal recovery is about more than just having enough days before training the same muscle group again. Friday: Legs (Quads, Hamstrings, Calves, Abs) 6. Is there a particular drawback to that pattern? However, yet again, there are some downsides. The beginner routine + a focus on consistently getting stronger at each exercise + a diet designed to support your goals = what you need. Is the pull/leg/push just as affective as the push/leg/pull workout. If you’re interested, my book (Superior Muscle Growth) contains the exact push/pull/legs program I recommend. IE, Day 1 – Push Day 2 – Pull Day 3 – Legs Day 4 – Push Day 5 – Pull Day 6 – Legs Day 7 – Rest. Not a fan of the 4 day version, though. The main difference, however, is that Version 2 used a 5-day cycle (push/pull/off/legs/off and then repeat) which meant there’d be 4 or 5 workouts per week, whereas this version uses a 4-day cycle (push/pull/legs/off and then repeat) which means there are 5 or 6 workouts per week. View Profile View Forum Posts 97% cocoa Join Date: Jul 2011 ... 3 days on 1 off? Do you think this is too much in a general perspective? Variation: The Classic full body split (3x per week) what do you think? Tuesday: Pull (Back, Biceps) 3. And if you NEED a lot of training volume to move your lifts you can get more training more frequently. I think there’s one major flaw… lighter weight and more reps doesn’t actually make you toned. Read this. But if not, I’d recommend sticking with a 3 or 4 day routine instead, such as the 3 or 4 day version of upper/lower, or perhaps Version 2 of push/pull/legs (assuming you have a flexible enough schedule to make it work). Because Program X works, then Program Y does not work. Just wanted to say a big thank you for your website – Found it last night and it is very helpful! I'm nto sure what i like more. Thursday: off 5. But for maximal loading, you are making a significant trade off here. And traps would go on back day? I guess I’m guilty of falling into the “more = better” trap of wanting to work out 4 days a week rather than 3. And it’s completely free. Read the guide, it will answer all of these questions and more: The Ultimate Weight Training Workout Routine, Would u recommend doin this split twice a week? Push/pull splits are of limited use with athletic populations because they segregate the body by muscles that work together. Another popular option, which is basically the opposite of the bro-split, is a full body workout routine that is most commonly done as a 3 day workout split. it’s like this: Flat Bench Press Inclined Bench press Shoulder Military Press Barbell front Rows Chin ups Dips Skull Crushers, Deadlifts Squats Calf Raises Leg Press Abs. The 3 day version is actually a split I use with one of the programs in The Best Workout Routines. Thursday: off 5. I have a few questions in mind. Fantastic site. Here is what I always say. For rest days, does that mean u can’t do anything….or does that mean rest from lifting? Tuesday: Push (Chest, Shoulders, Triceps) 3. Nope, not really. Monday: Pull (Back, Biceps) 2. Starvation Mode: Is It A Myth or Is It Real? any suggestions and thoughts will be appreciated? Now let’s take a look at the pros and cons…. I want to incorporate a swim workout into my non-weight lifting days… is this ok? With full body workouts, you can expect to hit each major muscle group 3-4 times weekly. for that one main lift, brings some aggression to the training session. What do you think about to do this program 2 on/1 off/2 on/1 off? Full body workouts are the simplest of the three, you work each muscle group in a give session. I really like your push/pull/off/leg/off, repeat, routine. Stiff leg deadlift 4×8-12 4. The full body nature of each workout forces lifters to choose only productive exercises and no time gets wasted on superfluous assistance work that may yield only limited benefit. Oh sorry, I obviously didn’t get that; but now it’s definitely too difficult for me to schedule knowing there’s no consistent pattern. Do you step back let’s say 10% in either reps or weight to allow the body to catch up or do you remain hitting the same levels from last session even if curent results are less then previous session.? In addition, this schedule is also much more stable than the previous version, as the training days are consistent from week to week, which will make it more convenient for a lot of people. For pure hypertrophy purposes, it can still work pretty good to train with less weight in a pre-fatigued state provided volume is still high. 170+ home exercises to choose from, with video examples for each. So if everything works equally, then who cares how you train? It’s coming. Trends come and go in lifting, often mimicking whoever is at the top of the sport. I’ll eventually write an article about each, but until then my favorite non-weekend body part splits are all covered in The Best Workout Routines. Thank-you for the last reply. I have been doing the intermediate upper/lower split from a different page of this site, but I have also seen a routine that seems like it could better fit my needs, and it is loosely based on push/pull/legs. You just can’t squat for 12 meaningful sets in a single workout. Check out my sample upper/lower routine here as an example. With a 3-day full body powerlifting workout routine, you work each muscle group three times a week. If you do ppl for 45-60min per day that's 4.5-6 hours a week. Shoulder press 3×8-12 5. Really helpful web page you have here mate! I just found your website and i have to tell…. Will your beginner workout work well for me? It’s coming. It’s possible, but it’s honestly one of those things you’d have to try and see for yourself. Some people will be able to make it work just fine, others may not. Another method is the rotating five day cycle, where each workout is done over a five day period. It’s just too much of a pain in the ass to try and do this in the context of a full body routine. Plus my frequency per muscle group is higher (3x vs 2x for ppl). I don’t recommend it. You CAN squeeze these into a full body program, but it often makes more sense to do a split routine where more time and energy can be devoted to assistance work. Is it wrong to train 5 days in a row Monday to Friday? One arm row 4×8-12 3. The only other option would be to lift every day M-F (5 workouts per muscle group/3 weeks) but that doesn’t seem like enough rest: Monday: Push Tuesday: Legs/Core Wednesday: Pull Thursday: Push Friday: Legs/Core (and so on) Saturday: Off Sunday: Off. I am now on your routing for a month or so in the 3 day split. This is because i like to workout often,not only 3 times a week and i also love my abs and calves and wanna give them a real workout and not some sets at the end of a full body workout. Leg raise 4×25, Rest between sets 1 minute Total duration each workout session 40-60 minutes Thanks. Plus the attitude of attack! For example; training biceps both on push day and also a few sets for biceps on pull days. It’s each one individually AND the combination of the two that I don’t like. 3 days will be plenty, I promise. So if I’m doing lateral or front raises with db’s that should be with chest and tri’s right? I’ve already done the Upper Lower Split you have available on here and just needed to switch it up! And, when browsing different plans, you will notice three dominant approaches - full body vs. upper/lower vs. body part split routine. Regarding the 4 day version: is it mainly the 4 days you don’t like, the consecutive days, or the combination of the two? Moving them to leg day is a terrible idea. If you can only train 3 days a week, you’re better off with a full body workout, an upper/lower split, or a push/pull split. ex- not doing quads on day one, hams on day two. lol . There’s a lot more that goes into making any muscle “grow better” than just throwing some extra sets in on some other training day. Some people can make that set up work, but it’s definitely not something I’d recommend most people try. This fourth version of the split is very similar to Version 2 in that it uses a rotating schedule that involves training on different days each week. I don’t think most people can handle 5 consecutive/heavy weight training workouts. Putting on size is also still a priority, as it would make forced marches a bit easier so Ive been struggling to find an even medium. Push/pull/legs (PPL) has been around for decades and has become one of the most popular and proven workout splits of all time, particularly for intermediate and advanced trainees with the goal of building muscle. Wednesday: Pull (Back, Biceps) 4. Unless you’re a beginner, you will not progress in reps or weight every single workout. And if you’re looking for a full routine to go along with that split, hang in there. In the power-building routines I can usually squeeze in about 6 exercises due to the faster pace (little to no warm up sets and short rest between sets). Benefits of 3-day full body….. Lots of frequency. Saturday: off 7. It would typically be done on pull day, though I personally don’t see a need for the average person just trying to build muscle/lose fat/look awesome to do direct forearm work. Monday: off 2. Yup, that’s the basic push/pull split which puts upper AND lower body pushing/pulling together on its own day. Training 3 days per week leaves the lifter with lots of options as it pertains to their Training Split of choice. I read up about it, & was wondering if I should try it out. I’m currently in a deficit and I had some questions about this split and cardio. What do you think about going heavy weight for one split and then light with a lot of reps (to get more toned) for the next split. Ideally I’d like to do the four-day Upper/Lower split, but I just don’t have time at lunch to do a complete upper body workout in 45 minutes. Squat 4×8-12 2. attack! And in my opinion it leads to a lot of lifters doing a bunch of meaningless “easy” sets strictly in the name of more frequency. Unfortunately, there are quite a few downsides. I usually recommend putting abs at the end of whichever workout is the shortest. Try doing this with a split-based setup and you'll likely be conducting, at minimum, 3-4 weight training sessions daily . I love reading your articles and admire your passion and knowledge in fitness! Indeed it will. As an added benefit, if we’re sick, or pressed for time due to school, work, or family, we can do the Karwoski workout – Squat and Leave. I want your opinion about the workout routine I have in mind.. Is a 3 day work, 1 day off and repeat with 2 sessions a day.. Mon: Push Tues: Legs Wed: Pull Thurs: off Fri: push Sat: legs Sun: pull Essentially, by doing it this way, u always hit every body part twice a week, while allowing time off for recovery. More than that and sessions get very long and unproductive. PPL let's you get more total volume in per muscle group and allows you spend more time on accessories. Why would it be better working out 2 times in a row rather than 3 but spending less time in the gym if working out 3 times in a row? I’m doing the push, pull, leg split routine now. It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. Now let’s take a look at the pros and cons of doing PPL this way…. As you can see, there are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. Single calf raise 4×20 6. Two questions : 1) You mention either the rep range goes up per session or the weight, if you reached the min rep nr on all sets , say when goal is 3 sets of 6-8 reps then 6x6x6x means move your weight up next session. What you’re describing here is what I call the Push/Pull+Legs split, which is another split I like a lot. To provide an equal amount of emphasis and focus to different body parts. Is it ok if I do the PPL split that you presented here, but instead of, Monday: Push (Chest, Shoulders, Triceps) Tuesday: Pull (Back, Biceps) Wednesday: off Thursday: Legs (Quads, Hamstrings, Calves, Abs) Friday: off Saturday: Push (Chest, Shoulders, Triceps) Sunday: Pull (Back, Biceps), 1. Honestly, I never recommend this version of the split. Thursday: off 5. Keep up the great work! Bent arm pullover 4×8-12 2. This is especially true for more advanced lifters. 2. You can do PPL 3 days a week, but it’s probably the least effective option out there. Push: Military Press, Bench Press, Dips Pull: Chin ups, Bent over row, One arm row (I was doing BB curls initially but after pain in my wrist, i left it. Each group is then trained separately on its own day, like this…. Wrist curl 3×8-12, Fri. Legs, Calves & Abs 1. I am trying to gain muscle mostly just for looks, but some strength as well. Don’t like training 5 consecutive days, don’t like training legs once per week. Incline press 4×8-12 3. Sara. Chest Monday shoulders tuesday And arms and abs Wednesday and back to chest thurs and shoulders Friday? I was just wondering why you don’t recommend training 3 days straight and then 1 day rest. Full body and upper/lower would be two good examples of this.. Not too big a deal, I imagine. With your schedule, where you need to be able to train on consecutive days, the upper/lower split is probably the best option… not push/pull. 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