Their commonly trained with shoulders I believe, but what exercises are best to train both shoulders and traps effectively? Nope, that first Monday would indeed be an off day. I have been doing a lot of leg work recently so would like to ease off it a bit and focus a bit more on upper body. Usually the guy who trains his ass off 3-4 times per week, and pays attention to his own feedback from his efforts,  figures a lot of this shit out for himself. Get my best diet and workout content, and never miss an update. 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. In my Baker Barbell Club Online Coaching Program, I have two “tracks” for trainees to choose from. I think there’s one major flaw… lighter weight and more reps doesn’t actually make you toned. When Westside Barbell became insanely popular in the late 90s and early 2000s, then many lifters converted to that style of training. Many lifters will struggle to get this right, especially in the absence of coaching. And while this still isn’t exactly twice per week, it’s a significant improvement over the low frequency of Version 1, which makes this version of the split more effective for most people’s goals. This is probably the best way to do it as it means that each body part is trained once every 5 days – … Often the difference between success and failure is only a few sets or 5-10% worth of bar weight. Also, I may throw extra break days in there randomly based on my schedule. My default recommendation (especially when the goal is muscle growth) is to meet the prescribed set/rep goal, then add weight, then meet the prescribed set/rep goal with the new heavier weight, then add weight again, etc. Again, we have plenty of time and energy after just one main lift to start the day with and we aren’t worried about overdoing it for another workout in 48 hours. And there you have it. You could then work out either 3 or 4 days per week, and have a consistent weekly schedule without needing to rotate. You can just as easily train on Tuesdays, Thursdays, and Saturdays if it works better for you. So far I love the principle. And if you’re looking for a full routine to go along with that split, hang in there. Some guys lose the “groove” very easily and a few lighter and/or medium sessions spread through the week are necessary to make progress on the heavier days. Check out my sample upper/lower routine here as an example. The push/pull/legs split would definitely be another. ex- not doing quads on day one, hams on day two. Or should you always try the 8 reps even in the first set with added weight in that situation?. I saw the rotating push/pull legs split 5 day program and would like to start it hoepfully tomorrow. My workout is a Push/Pull/Legs routine on Monday, Wendsday and Friday.I find that with the number of exercises, sets/reps that I do along with the days off between workouts is ideal for me.Although you wrote that ” Yes, it can still work if everything else is done right. For example: Sunday: Push (Heavy weight low reps) Monday: Legs (Heavy weight low reps) Tuesday: Rest Wednesday: Pull (Heavy weight low reps) Thursday: Rest Friday: Push (Lighter weight, more reps) Saturday: Legs (Lighter weight, more reps) Sunday: Rest Monday: Pull (Lighter weight, more reps). Please advise me on the best way to do that ! You aren’t fatigued from the 5 sets of squats that preceded it, and you don’t have to conserve time or energy for Deadlifts afterward. -i don’t enjoy the upper/lower split. I know that’s backwards from most people’s schedules where they’d rather have weekends free, but that’s just my life at the moment. I call it The Push/Pull/Legs Workout Template, and it’s the exact template I personally use whenever I design this type of routine for myself or others. What do you think about to do this program 2 on/1 off/2 on/1 off? Best 3-Day Split. Most likely too much volume, especially for shoulders. Some people can make it work, but for many, weight training 3 days straight will be a bit too much. Is worth to mention that I would be taking good care of my nutrition, supplementation and recovery in order to not lead to overtraining. Full Body Workout 1 Bench Press 3 sets x 5-8 reps Lat Pulldown 3 sets x 10-15 reps Squat 3 sets x 5-8 reps Leg Curl 3 sets x 10-15 reps Many people prefer having the normal week stay consistent, so each day is the same workout/body group week after week. So while this version of the PPL split provides the training frequency we want and does so with a more consistent setup than Version 2, it may be inconvenient for a lot of people to fit into their schedules, and it may be too much for others from a recovery and progression standpoint. Thanks. 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. PPL let's you get more total volume in per muscle group and allows you spend more time on accessories. Though to clarify, when you say shoulders you mean deltoids right? Good info, brother. Honestly, I never recommend this version of the split. That routine (which I call Bodybuilding 2.0) is now one of the many awesome routines included in my new guide to The Best Workout Routines. Any suggestions for (intermediate) a routine: Day 1: Chest, Shoulders, Tri’s and Abs Day 2: Legs, Back, Bi’s, Purpose: build muscle, look good. Is the pull/leg/push just as affective as the push/leg/pull workout. You’ll then be able to use it to design your own push/pull/legs program to suit your specific needs, goals, and preferences. (Note that the workouts themselves still vary, as one week Monday is a “push” workout, and the next Monday is a “legs” workout. Friday: Legs (Quads, Hamstrings, Calves, Abs) 6. For example, compound chest exercises like the bench press, incline press, push-ups, and various chest pressing machines will train the shoulders and triceps in addition to the chest. Hey man, I think I am pretty close to your pull/legs/push exercise, let me know what you think…. And it’s completely free. Squat/Bench/Deadlift……. Assuming your goal is building muscle (as opposed to just maintaining it while losing fat), then you can lower the volume which will in turn lower how taxing it is which will in turn allow you to increase the frequency to a more optimal range. The answer here is pretty much the same as it would be with any split or routine. 7,7,6 or something like that would entail staying with that weight again until you get 8 in the first set. That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. Jenny Oct 11, 2011 - 07:05 # I have gone through a few book programs in the last year or so and have seen great fat loss, dropped a couple of dress sizes and am maintaining a very good BMI. What matters far more than how you organize your workouts during the week is (1) what lifts are you regularly focusing on? A Full Body split normally prescribes just 3 training days, leaving you with 4 rest days each week. This is a very common split routine - it makes a lot of sense as well. looking for a needed change —— any help would be great. It’s each one individually AND the combination of the two that I don’t like. M: Push T: rest W: Pull Th: rest F: Push Sat/Sun: rest M: Pull …etc. Whereas a body part split may only have you hitting chest or training bench once per week, a full body split allows you to hit chest and practice bench pressing 3 to 4 times per week. Day 1, you do legs by themselves, which, if you squat (and you should) makes … Monday:  Squat 5×5 / Light Bench 4×5 / BB Rows 5 x 8, Wednesday: Light Squat 3×5 / Press 5 x 5 / Deadlifts 3×5, Friday:  Medium Squat 4×5 / Heavy Bench 5×5 / RDL 4×5, Typical 3-Day Legs / Push / Pull (Power-Building Routine). I was just wondering why you don’t recommend training 3 days straight and then 1 day rest. For example; training biceps both on push day and also a few sets for biceps on pull days. My current routine is full body but I do it differently than SL or other the others. 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. I cover that here. Variation: The Classic full body split (3x per week) Would you say 28 sets for push split: 10 sets chest, 11 shoulders, 7 triceps (with 4 of these sets only body weight, and another 6 /8 sets approx 50% 1RM aiming at increasing reps each set instead of load) Is to much or optimal? 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. For this reason, I recommend that those who are considering using this version go with Version 3 instead. It seems that 3-day PPL splits have been fading in popularity ever since Schoenfeld’s study compared them against 3-day full-body routines. Wednesday: Pull (Back, Biceps) 4. I have definitely noticed myself toning up and building some muscle, but I really want to gain more muscle. In full body routines we can usually get in 3 (maybe 4) exercises at a slow pace. If so, the primary difference is a caloric deficit. So if everything works equally, then who cares how you train? This makes it just slightly more frequent than Version 2. Plus the attitude of attack! So some weeks you’ll be training on Tuesday, Thursday, Friday and Sunday. If you could give a sample routine (I tend to err on the side of too many exercises in a workout! Nope, you got that wrong. Saturday: Pull (Back, Biceps) 7. The reason I ask is that one of the reasons why I switched to the combined upper+lower push/pull split from the full body split (which I was doing for a little over a year with pretty good results) is that the full body split doesn’t give you the flexibility of doing two back-to-back days. I was actually trying to split legs into push/pull, but was overworking glutes. You get lots and lots of technical practice with your main lifts (i.e. Monday-Pull (back, biceps) Tuesday-Legs (legs, shoulders, abs) Wednesday- Push (chest, tricep) Thursday- off (light cardio, abs) Friday- Pull (back, biceps) Saturday-Legs (legs, shoulders, abs) Sunday- Push (chest, tricep) and so on…. It follows a push, pull, legs split and adds in an extra day focused on building the muscles that help provide a “V”-taper illusion. Hello, Are the week 3 and the week 4 looking like this? There are points in most lifters careers, where they can benefit from broadening their base of exercises, volumes, intensities, and rep ranges. HIIT or Low intensity? Like I’ve recently explained, allowing for optimal recovery is about more than just having enough days before training the same muscle group again. Sunday: off. Do you recommend doing your routines with a certain % of your 1RM for 1 week, then every week increasing the load; something like week 1 at 65%, week 2 at 70%, and so on until you hit 85-90% (increasing the load, decresing the reps), do a deload week then start over with a higher 1RM? 11-21-2012, 03:59 PM #14. I am still progressing on most of the exercises but I deliberately stepped back a bit when starting your program to let muscles get used to the new sequence of exercises. Can’t really pick a favorite… they both work. Hey I find looking at the Rotating version much more appealing to what I want, I’m focusing mostly on the top half of my body and definitely working on my abs at the moment, but would rather add a bit more upper body work in the leg days, what could you recommend for this? This 3 on/1 off version fails to take that into account. in the other workouts, so one direct ab workout every 5th day is all that’s needed. I don’t think most people can handle 5 consecutive/heavy weight training workouts. 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. Tuesday: Pull (Back, Biceps) 3. Thanks for putting this site together, you’re the man! I’m doing the push/pull/leg split. And in the back of your mind you know you have to get it right today, because you only hit this lift once this week. I think I know that 3 sets 8 reps is the ideal for most of my chest/arms workout, but how many exercises would you recommend? Don't deadlift the day before leg day if you use deadlifts for back work, for example. If all you have to do today is Bench, you can do a lot of Benching. No, I would not recommend having 5 consecutive weight training workouts. Tuesday: Legs (Quads, Hamstrings, Calves, Abs) 3. Regimen 1 is a repeating 3 day cycle. Read this. Thursday: off 5. for biceps – concentration curls 3×8 – hammer curls 3×8 – preacher curls 3×8 and that’s it only 3 exercises? I’m currently in a deficit and I had some questions about this split and cardio. But does that make it the best? Workouts take forever and get boring. Why do you recommend to do first muscle groups first ( which I agree ) and recommend in your training program Split Upper B to do first Schoulder press and Dumbell press ( brest ) afterwards while this is a bigger muscle group than shoulders? Get the Push/Pull/Legs Workout Template that I personally use whenever designing this type of routine for myself or others. 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). Split routines usually have more variety than full body routines which get monotonous. With just 3 total workouts that fall on the same days every week, plus the ability to have the weekend off, this version of the split is by far the most convenient and easy-to-schedule for the majority of people, and it’s the least likely to cause any recovery related issues. Monday Pull Tuesday Push Wednesday X Thursday Legs Friday Pull Saturday X Sunday X, Monday Push Tuesday Legs Wednesday X Thursday Pull Friday Push Saturday X Sunday X, Monday Legs Tuesday Pull Wednesday X Thursday Push Friday Legs Saturday X Sunday X. I like it. What would do differently if my main goal was weight loss? ), that’d be really helpful! View Profile View Forum Posts 97% cocoa Join Date: Jul 2011 ... 3 days on 1 off? I never understood that line of thinking. Some guys do one or the other exclusively, others switch back and forth every few months. If yes, then, i can’t wait to read it when it comes out! That’s a myth, and a suboptimal way to train for most people. But for maximal loading, you are making a significant trade off here. Differently in terms of what? Thoughts? The upper body day has way too much pressing. Pile on volume and go all out. Most people will be better off with the extra bit of recovery rather than the extra bit of frequency. The 3 day body part split and one full body exercise regimen sounds like it can be a sensible routine. On the 3-day Legs/Push/Pull Split you might wind up doing the same lifts, but all back to back:  Bench -> Incline -> Press. I am having difficulty understanding the logic on your theory of Progressive load. 1. So, what you have here is a common ‘schedule vs training preference’ conflict, and you’re the only person who can truly settle it. Basically, you split your upper body movements into a day for pushing exercises and a day for pulling exercises, then you have a lower body day: Push Day: An upper body day for training muscles … And when each lift in your training day is of more or less equal priority, then it’s not good to always be running out of gas for the last couple of exercises. How do you suggest going about forearm exercises within this routine? The 3-Day Full-Body Workout Plan. 3 days will be plenty, I promise. Ideal? 1) For how long I should continue the push/pull/legs routine ? It’s 100% free. 1. Sara. The only true way to know for sure is to try it and see. Better get it right…today! Sure. I have joined MFP to lose weight and have been surfing the net for a simple yet effective weight routine. That’s the cycle, and it always repeats like that meaning there is ALWAYS a day off before and after legs. The next week, back to 90%. Squat 4×8-12 2. A few guys may have done a “light bench day” on Saturday, but for many years higher frequency training was not as popular as it is now. While some people can do quite well with 5 workouts per week, it will be too much for many others, as 5 workouts (with 3 happening on consecutive days) is more recovery intensive than 3-4 workouts per week… which is what tends to suit most people. Incline press 4×8-12 3. The post explains why I don’t really love this version of the split (along with the version I much prefer instead). Did you purchase the guide and download it? lol . I’ll talk more about why it’s set up the way it is in just a moment. Honestly, it’s a little more complicated than just being able to say “do x sets of biceps.” It depends on too many other factors specific to you and your overall program/goals/experience/etc. What would you suggest? But is this the best choice for my situation? Like you mentioned, there’s the next day soreness factor that is annoying doing them 2 days in a row, but I find the soreness worse from chest/shoulders/tricep day. I looked at the 5×5, the 5/3/1 and so on. Sorry man, questions like this are beyond the scope of a quick comment reply. I don’t know but it seems like my abs recover so fast. Overhead triceps extension 3×8-12 7. The 3 day version is actually a split I use with one of the programs in The Best Workout Routines. Perhaps on an rest day or with back/biceps? Honestly, it’s impossible to say. 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. Probably not. Obviously lifters will do better with one program vs another program, so over time you have to figure out what works best for you. 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. If you’re interested, my book (Superior Muscle Growth) contains the exact push/pull/legs program I recommend. Other weeks Tuesday, Wednesday, Friday and Sunday. I could see that working, easing into the volume would probably be key I will try it out when I am in a caloric surplus and see how it goes. Reverse curl 3×8-12 7. (several reasons) —— these are just personal preferances. What exactly is the routine and what exercises are in it? You are very patient with some of your replys. This includes: Abs are often trained along with legs, but they can really be trained on whichever day you prefer. If so, I've written the ultimate guide to getting the results you want without a gym. But, doing 3 days, one of them on the weekend, gives me enough flexibility to ensure I get my workouts in, even if I have to move a day here or there. In context of the “Push/Pull/Legs Split” routine, where would you advice incorporating a core (abs) workout? Train hard at every session. The most famous of the 5x5 implementations is the classic Bill Starr 3-day full body routine from 1976. The second pressing exercise will always suffer to some extent from fatigue due to the pressing exercise that came before it. ive been on a once a week per bodypart routine for a year. Some lifts may suffer. There are no divisions in exercise selection based on muscle groups. Also, what exercises do u recommend for each Push, Pull, and Legs workout? All of your questions will be answered, I promise. I suppose for the 2nd Push/Pull days you don’t do the same workout routine as the 1st day. Yup, that first Monday would indeed be an off day on both weeks, the best split... Either 3 or 4 days a week rather than play the push/leg/pull.. Hit each major muscle group 3-4 times weekly beach body back for split! Fall on the side of too many exercises in a workout curls, ect recommend ppl vs full body 3 days people athletic! 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