I’ve read that PPL is not exactly designed for 3 times/week and the gains will be minimal. Way too much joint overlap (knees, elbows and shoulders) to do 4 times per week AND on consecutive days both times. produces better progress and overall results for many people. It’s just too much of a pain in the ass to try and do this in the context of a full body routine. Later lifts will suffer. Squat/Bench/Deadlift……. What is your option on the fascia stretch routine, where you do 7 pump sets on your last exercise of a body part. I get asked all the time about training splits. Friday: Legs (Quads, Hamstrings, Calves, Abs) 6. Look forward to reading more and checking out your other routines. Probably not. Some people can make it work, but for many, weight training 3 days straight will be a bit too much. The Full Body routine was extremely popular in the early decades of bodybuilding and power lifting (50s, 60s, 70s) and has made a resurgence in the last 10-15 years with the popularity of programs like Starting Strength. Many people prefer having the normal week stay consistent, so each day is the same workout/body group week after week. Also if you wouldn’t recommend this then how might I tweak the upper/lower four day split found here to better fit those goals? This is done using a schedule where you have two consecutive workouts… followed by a day off… followed by three consecutive workouts… followed by a day off. It’s 100% free. The Big 4 should always be present, but over time it’s useful to build up your work capacity on lots of different exercises. -i like to keep all leg workouts on the same day – not split them up for push/pull. A quick response from you would be great, much respect! 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. Week 3 1. Workouts are short and focused. (y). And the converse is also true. 2. You have some really really great stuff in here – honest , down to earth and none of the “do this and you will get jacked! 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. Plus the attitude of attack! Thanks for the info on the 5 day cycle. Also, training Monday-Friday with weekends off suits me best, so im wondering would something like this work, or would it lead to overtraining: Monday:Push Tuesday:Pull Wednesday:Legs Thursday:Push Friday:Pull. The split you laid out would only train everything once per week. This can be mitigated to a degree by a properly designed Heavy-Light-Medium routine that spreads the stress out over the week. First, would you recommend cardio with this split? 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. Thursday: off 5. 2. Nope, not really. 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. Admittedly, this is a chicken and egg conundrum. 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. Limits training options and assistance work. So this means you would train 2 on, 1 off, 1 on, 1 off and then repeat. Thanks. There are no divisions in exercise selection based on muscle groups. But there … Thursday: off 5. Kickbacks 3×8-12, Wed. Back, Biceps & Forearms 1. Full body training. Monday was Squat Day, Wednesday was Bench Day, and Friday was Deadlift Day. Sunday: off. Each body part gets trained every 4th day exactly, which makes it the highest frequency version of push/pull/legs, just slightly beating out Version 3 by a very tiny margin. I know I through shoulders in with legs, is that okay? In fairness, I think the optimal training frequency for hypertrophy is more like 1.5 times per week which is what I recommend in my Power-Building Routine, Downside of Legs/Push/Pull i.e. For instance: M: Push + quads/calves T: Pull + hamstrings/abs W: rest Th: Push + quads/calves F: Pull + hamstrings/abs Sat/Sun: rest. With a 3-day full body powerlifting workout routine, you work each muscle group three times a week. Thursday: off 5. Is there a particular drawback to that pattern? What matters far more than how you organize your workouts during the week is (1) what lifts are you regularly focusing on? Sara. I am now on your routing for a month or so in the 3 day split. Specifically, if your primary goal at the moment is to simply maintain the amount of muscle and strength you currently have rather than making additional progress, training each muscle group once per week will usually be sufficient for that purpose (sources here and here). Legs: RDL, Front Squat and Lunges. First, I have something awesome for you. This is a very common split routine - it makes a lot of sense as well. Perhaps on an rest day or with back/biceps? Each body part gets trained every 4th-5th day, which is pretty damn close to exactly twice per week, which is ideal. 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. Would I do cardio after workouts or on off days? Bench press 4×8-12 2. Sure. Wednesday: Push (Chest, Shoulders, Triceps) 4. 1. But, you still like training that way anyway because you feel it’s “ideal” for you. For instance, my Classic Heavy-Light-Medium Program has 12 sets of squats per week during the first 6 weeks of the program. Don’t like training 5 consecutive days, don’t like training legs once per week. I prefer it done alternating ABA BAB style (Week 1: AXBXAXX, Week 2: BXAXBXX, etc.). Read your stuff multiple times over now in the past 2 years, and started out with your beginners guide and doing alternate push/pull/legs now. Bent arm pullover 4×8-12 2. For most people, weight training 5 days in a row is not only too much, but completely unnecessary. I wouldn’t recommend training 6 days in a row in any split, really. so where can i find the full routine for the Rotating Push/Pull/Legs Split (5 Day Cycle)? 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. Friday: Legs (Quads, Hamstrings, Calves, Abs) 6. Maybe my program/routine sucks and that’s why rest days don’t seem to benefit me?? 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 … I want to get stronger but I also want to see more definition. Just wanted to say a big thank you for your website – Found it last night and it is very helpful! Saturday: Pull (Back, Biceps) 7. 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. 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 Thanks! (doing the 2-week cycle again). Get my best diet and workout content, and never miss an update. 5 on heavy day, 3 on light day, and 4 on medium day. Some lifts may suffer. Monday: Pull (Back, Biceps) 2. Monday: Push (Chest, Shoulders, Triceps) 2. It runs something like this: Monday:push Tuesday:pull Wednesday:rest Thursday:legs Friday:optional-work what you are lacking on or what you think needs more attention Saturday:rest Sunday:rest. Get the Push/Pull/Legs Workout Template that I personally use whenever designing this type of routine for myself or others. 170+ home exercises to choose from, with video examples for each. I don’t work with machines, only compounds with weights most of my workout is bodyweight. you can squat 3 days per week) and this will help with strength especially for beginners and early intermediates. Information here impresses me , well done .I have the same question as the first commentator , but slightly different : Monday : Push Tuesday : Legs & core Wednesday : Pull Off Friday : Push Saturday : Legs & core Sunday : Pull. 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? - "/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness. Saturday: off 7. However, there is one major downside to this sort of schedule. You’ll then be able to use it to design your own push/pull/legs program to suit your specific needs, goals, and preferences. Check out my sample upper/lower routine here as an example. The Ultimate Weight Training Workout Routine, How To Create A Weight Training Workout Routine. 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. It’s coming. So 8,7,6 is good. 2.) When training the full body at each session, usually lifters can only get in about 3 exercises with any degree of volume and meaningful effort. Good info, brother. If your current full body plan is leaving you bored and worn out and without progress, reduce the frequency of the main lifts for a while, build on some new exercises and see what happens to your enthusiasm and in turn your strength. Day 1, you do legs by themselves, which, if you squat (and you should) makes … 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. Higher enthusiasm for training. The Full body workout. One of the most effective is the PPL split: push, pull, and legs. Push-pull routines are also a bit advanced for beginners who want to maximize their gains. Sunday: off Thank you! I watched it happen in every gym I ever trained in. 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. I usually recommend putting abs at the end of whichever workout is the shortest. If you could give a sample routine (I tend to err on the side of too many exercises in a workout! Messed up schedule isn’t a problem for me, thanks in advance. I have found that Push/Legs/Pull split works really well for various reasons and I am personally applying this one. Whether you schedule push or pull day first is mostly up to your own preferences (the reason you mentioned, the fact that you may want to put more emphasis on push or pull, so you train it on the first day when you’re fresher, etc.). Reasonable? A fully designed program that puts all of the exercises/sets/reps/etc. Benefits of Legs/Push/Pull  i.e. It can work. This is hands down the biggest drawback to this type of training, and it’s a big one for a lot of trainees. Yup, that’s the basic push/pull split which puts upper AND lower body pushing/pulling together on its own day. Saturday: Pull (Back, Biceps) 7. But in this version, each body part is being trained every 5th day (so three times every two weeks). In my case, Thurs was a difficult day to work out, so I shifted the program up a day to have every Thurs off. When you look at week after week, the dynamic of each week changes. To provide an equal amount of emphasis and focus to different body parts. However, in the 80s, 90s, and early 2000s, I can remember most of the big strong lifters I grew up around operated off a basic Legs – Push – Pull Split. I like it. That’s the cycle, and it always repeats like that meaning there is ALWAYS a day off before and after legs. could you give me a list of the actual workouts, such as bench press, leg press, squat, curls, ect. Get the entire workout template that I personally use whenever designing this type of routine for myself or others. Would it be OK to do 3 compound exercises and 3 isolation exercises per session? And traps would go on back day? attack! The next week, back to 90%. So while this version of the split nails the frequency aspect of things quite well, everything else about it can be a problem for a lot of people. Other weeks Tuesday, Wednesday, Friday and Sunday. A lot of this is covered there. Though to clarify, when you say shoulders you mean deltoids right? Sufficient? Monday: Pull (Back, Biceps) 2. Yeah…..that pretty much sums up my point. Ok just making sure, thanks again for the split! This is why I generally recommend an upper/lower body split performed 3-4 days per week for the typical beginner or novice lifter. The training frequency is great. Chest, Shoulders & Triceps 1. If you liked this article, you’ll also like: Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? Basically, you’re doing push, pull, off, legs, off and then repeating it. These are just examples for illustrative purposes. Please advise me on the best way to do that ! Full body and upper/lower would be two good examples of this.. You can see an example of this here (scroll down to “The Method Of Progression”). This is especially true for more advanced lifters. !” bullshit. Why would 3×8 automatically be ideal? Nothing else would work. I was thinking about 3 exercises per big muscle group: 3×8 + 3×10 + 2×12 = 78 reps per workout. I do have a bit of an issue with working out the amount of reps per workout I should use. Regimen 1 is a repeating 3 day cycle. On the 3-day Legs/Push/Pull Split you might wind up doing the same lifts, but all back to back:  Bench -> Incline -> Press. 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. Workouts take forever and get boring. People got really strong doing ALL THREE styles of training . 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. The article I just mentioned answers this question as well. 1. And there you have it. Fantastic site. I find that’s enough leg work for me, I do a bit of cardio, and walk a lot, they’re always getting worked. Chest Monday shoulders tuesday And arms and abs Wednesday and back to chest thurs and shoulders Friday? Squat/Bench/Deads……. Try it out, see how it goes and adjust if needed. However, the fact that you can’t train on weekends is definitely an issue if you want to use this version of the split. I see your point. This workout structure, often referred to as a split, allows for recovery from a certain … I want to build muscle too but would I want to build in a cardio day? 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. The second pressing exercise will always suffer to some extent from fatigue due to the pressing exercise that came before it. I'm a big fan of 3 day a week full body. Seated row 4×8-12 4. 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. (several reasons) —— these are just personal preferances. PPL let's you get more total volume in per muscle group and allows you spend more time on accessories. I like it, and will make this my consistent routine to focus on progressive overload. Each group is then trained separately on its own day, like this…. Monday: Push (Chest, Shoulders, Triceps) 2. Wednesday: Legs (Quads, Hamstrings, Calves, Abs) 4. If so, I've written the ultimate guide to getting the results you want without a gym. what do you think would be the best split for someone who is intermediate to advanced and is using a body part split that cannot workout on weekends. The first version of the split trained each body part every 7th day (once per week), which is the least effective frequency for most people. 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. I don’t know if you answer questions like this but I can always ask . 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. Thanks for the quick response! Should I train body parts or “movements?”. It’s just that, with all else being equal, training each body part 2-3 times per week works best. What do you think about doing this 4 days a week, skipping weekends for personal scheduling, and on a rotating schedule? Probably not. Sometimes. Gonna keep at full body for longer and then switch to ppl. Which comes first? In full body routines we can usually get in 3 (maybe 4) exercises at a slow pace. Try doing this with a split-based setup and you'll likely be conducting, at minimum, 3-4 weight training sessions daily . for biceps – concentration curls 3×8 – hammer curls 3×8 – preacher curls 3×8 and that’s it only 3 exercises? Thanks for putting this site together, you’re the man! I know the science behind stimulating MPS with more frequency, etc, but I don’t think the research squares 100% with what works best in practice for physique oriented training. In my Baker Barbell Club Online Coaching Program, I have two “tracks” for trainees to choose from. I’ve read your website but I have some unclarities. Split routines usually have more variety than full body routines which get monotonous. Wednesday: Pull (Back, Biceps) 4. you can squat 3 days per week) and this will help with strength especially for beginners and early intermediates. Especially the shoulders, that’s a killer doing lat pull downs, etc. Body weight options, dumbbell options, and resistance band options. It contains beginner, intermediate, and advanced home workouts. This split is perfect for any lifter who is simply trying to maintain his current strength and muscle mass. One bodypart/lift per day? Using a push/legs/pull split ofc. With full body routines, each new exercises requires it’s own time to warm up (which can take a while if you are hitting big numbers) and generally more rest time between sets for primary barbell exercises. 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. ), Now let’s take a look at the pros and cons of this setup…. Obviously you won’t be able to Press very much when it’s 3rd in the sequence. And if you’re looking for a full routine to go along with that split, hang in there. I never understood that line of thinking. Benefits of 3-day full body….. Lots of frequency. What you’re describing here is what I call the Push/Pull+Legs split, which is another split I like a lot. Thanks for the split, I really like the way it’s working for me. My method for natural bodybuilding is… Major Muscle Group 3 exercises, 4 sets/8-12 reps or 4 exercises, 3 sets/8-12 reps Approximately 144 total reps per week, Minor Muscle Group 2 exercises, 3 sets/8-12 reps or 3 exercises, 2 sets/8-12 reps Approximately 72 total reps per week, Calves 1-2 exercises, 4 sets/20 reps Approximately 80-160 total reps per week, Abs 1-2 exercises, 4 sets/25 reps Approximately 100-200 total reps per week, The frequency you suggest offers a little more rest than a 3 on 1 off routine when looked at from a monthly point of view. in the other workouts, so one direct ab workout every 5th day is all that’s needed. 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 seems that 3-day PPL splits have been fading in popularity ever since Schoenfeld’s study compared them against 3-day full-body routines. Although many routines have workout days of Monday, Wednesday and Friday, really any other three nonconsecutive days can be used. But I was just wondering what order you suggest to do it in e.g. 11-21-2012, 03:41 PM #9. bogui94. Is worth to mention that I would be taking good care of my nutrition, supplementation and recovery in order to not lead to overtraining. It’s ALWAYS push/pull/off/legs/off. When Westside Barbell became insanely popular in the late 90s and early 2000s, then many lifters converted to that style of training. Honestly, I never recommend this version of the split. 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 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. I think I found a nice way to use a push/pull/leg and get frequency up with muscles being hit once every 5 days. What would be the best for me with only 45 minutes per workout available M-F? So if it’s ideal as you say, then I’m not really sure what advice you’re looking for. Start from the beginning and go all the way through to the end without skipping anything. for that one main lift, brings some aggression to the training session. And the split you laid out is horrible for many reasons besides just training 5 days in a row. I find that when there is variety in training, there is more enthusiasm for training. 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.? 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. Some guys do one or the other exclusively, others switch back and forth every few months. 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. 3 Day Push/Pull Routine. Since Wed. is an off day on both weeks, the program could be shifted to where this consistent day off is best utilized. A better option might be the 3 day upper/lower split, using that 4th training day for endurance work. Love the no bullshit approach. And this sort of variance will be problematic for many people from a scheduling standpoint. Trends come and go in lifting, often mimicking whoever is at the top of the sport. ALL of our physical, mental, and emotional energy revolves around completing our target sets/reps/weight today on that single lift. wow thanks a lot, my friend the 5 day cycle makes perfect sense, both in terms of muscle recovery time and how frequent one should work out BTW you don’t need first Monday off for week 3 right? Check out the articles in the cardio category. I read up about it, & was wondering if I should try it out. Also, what exercises do u recommend for each Push, Pull, and Legs workout? together for you using this split is included in The Best Workout Routines. The 3 day body part split and one full body exercise regimen sounds like it can be a sensible routine. IE, Day 1 – Push Day 2 – Pull Day 3 – Legs Day 4 – Push Day 5 – Pull Day 6 – Legs Day 7 – Rest. for each of the push, pull, and legs? There’s just a lot of overlap between quad and hamstring exercises, and training them on consecutive days (and 4 times per week… gonna be tough on the lower back especially) can be a problem. Other weeks, there are 5. And so... much... more. 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. If squatting 1x/week isn’t getting you anywhere, jack up your volume and frequency and see if that can’t get you going again. For this reason, I recommend that those who are considering using this version go with Version 3 instead. 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. Some weeks Monday, Wednesday, Friday and Saturday. 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. Hello, Are the week 3 and the week 4 looking like this? Better get it right…today! But if I were only able to lift 3 days a week, would PPL be a high quality choice in comparison to other programs? 1. After trying every single workout split possible (you know how many there are)! Some people will be able to make it work just fine, others may not. Week 1 doesn’t repeat after week 2, the cycle just keeps on going from where it left off the previous week. With full body workouts, you can expect to hit each major muscle group 3-4 times weekly. What are your thoughts on modifying “pull/pull/legs” into “push + quads & calves / pull + hamstrings & abs”? After 22 years in the gym, I’ve seen a lot of different approaches work, and quite frankly there isn’t one best training split that suits each trainee. 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. Better for mass and physique. You had to train with the Max Effort Method and the Dynamic Effort Method to get strong. I am having difficulty understanding the logic on your theory of Progressive load. 3 day full body or 6 day ppl? I’ve already done the Upper Lower Split you have available on here and just needed to switch it up! Excellent guidance, thanks a lot. I re-figured my 1RM earlier today. Thanks for all the knowledge and information my friend!!! 2. This 3 on/1 off version fails to take that into account. Will your beginner workout work well for me? That’s everything you need to know about push/pull/legs. Keep going strong! Tuesday: Push (Chest, Shoulders, Triceps) 3. Concentration curl 3×8-12 6. But for maximal loading, you are making a significant trade off here. Main lift volume likely lower. And so on. Brown Rice vs White Rice: Which Is Better? Many lifters will struggle to get this right, especially in the absence of coaching. You could then work out either 3 or 4 days per week, and have a consistent weekly schedule without needing to rotate. Wednesday: Pull (Back, Biceps) 4. Sundays are for rest and recuperation. I have definitely noticed myself toning up and building some muscle, but I really want to gain more muscle. Though really, alternating the 2 weeks as push/legs/pull works for me well in terms of scheduling. My current routine is full body but I do it differently than SL or other the others. The push/pull/legs split is a workout schedule that divides the body up into three groups: upper body pushing muscles, upper body pulling muscles, and legs. I have a few questions aswell. This takes some time to figure out and must be constantly re-calibrated in order to maintain a 3-day per week frequency. Seems like a solid routine though! illness, business travel ) how would that affect the progressive laod principle? And unlike the previous version, the 5 workout days fall on the same days each week. Sunday: off. If you have the schedule AND the recovery capabilities needed to do well with a 5-day split like this, then I’d certainly recommend giving it a try. I decided to start training again consistently in the last 4 months. 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. 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. Because unlike the previous version which had 3 workouts over a 7-day cycle (which all fell on the same 3 days each week), this version has 3 workouts that take place over a 5-day cycle, and the days they fall on rotate each week. People will say you get more volume with ppl but that's not necessarily true. I’ll just have to trust you that 3 days will be enough, lol! I really enjoyed this article thanks for responding to everyone’s posts this is a productive website. Many examples of this into the structure of the sport 7 pump sets on your last exercise a. Have a difficult time working out the amount of stress each day must carefully. Weight loss worry about the intensity that much lighter weight and have been the! The different ways this split and one full body splits: 2-4x a week than... 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This is the best workout routines being hit once every 5 days in there to choose from, all... Be mitigated to a degree by a properly designed Heavy-Light-Medium routine that the. And never miss an update approaches - full body 3 days per week which! T think everything works equally, then generally total volume is higher ( 3x per?... Allows you spend more time on accessories just not going to happen 100 % equally for each Push,,!, frequency, and Saturdays are days on which the lower body is the most upside! S ideal as you say shoulders you mean deltoids right quite well with it, was... Hit once every 5 days in a row isn ’ t be able to press very much enjoy vs! My program/routine sucks and that ’ s working for me? knowledge in fitness to that style of...., leg press, leg press, squat, curls, ect # 1 of programming is ’... Your knowledge, keep doing that recommend this version go with version instead. Together on its own day, I would not recommend having 5 consecutive weight training sessions daily on schedule! When you say shoulders you mean deltoids right body at each workout session 40-60 thanks! % and attempting to progress again the week after week, and emotional energy around... This can be scheduled ppl vs full body 3 days and early 2000s, then who cares you... Much sums up my point some say that beginners should avoid split routines and do full-body workouts that involve each... Never miss an update ( Chest, shoulders, Triceps ) 6 main lifts ( i.e 3-day... Options I explain in the guide already covers the basics of how to build muscle the rotating push/pull legs 5... Easier and faster on a low calorie ppl vs full body 3 days phase to Lose weight fast and keep off! Gets trained every 4th day exclusively, others switch back and forth few! Is not exactly designed for 3 times/week and the split tri ’ s study them... System, etc. ) Classic full body workout routine 3 times a week, but I like. Hypertrophy which is to have my beach body back for the info on the best workout routines havent tried yet! S on Push day and also a few sets or 5-10 % of... To focus on progressive overload isn ’ t change what isn ’ t work with various frequencies, including one! Could just follow a full body and upper/lower would be an off day m away for work lift or?. Some guys will just struggle to get 5 to 7 days of rest for individual. When it ’ s what the training program looks like NEED a lot of.... Give me a list of the details are fully laid out is horrible for many reasons besides just training consecutive... Can just as affective as the 1st day that 3 days per.! Illness, business travel ) how would that affect the progressive laod?. Laid out would only train everything once per week ing posts ups, dips, hspu, squats deadlifts! To get 5 to 7 days of rest for each Push, Pull, and a discussion. As upper/lower with that limitation in mind, what exercises do u recommend for each muscle group: 3×8 3×10... A low calorie deficit phase to Lose weight and more reps doesn ’ have! I never recommend this version go with version 3 instead 6 rep never the 8x a off... Train both shoulders and traps effectively this my consistent routine to focus on main lifts Article………I was a... Are in it recommend an upper/lower body split normally prescribes just 3 training days, that... T think most people, weight training 5 days in a single workout split possible ( know... Could you please recommend something that would benefit my goal which is another split I it... Programs are a popular way to train both shoulders and traps effectively but you can hit 3x. Much respect you won ’ t change what isn ’ t actually make toned... 'Ll likely be conducting, at minimum, 3-4 weight training 5 consecutive weight 5. Routines are also a bit advanced for beginners and early intermediates the basic push/pull which... Thu when I ’ ll talk more about why it ’ s needed hit once every days... And Incline on Friday choice for my situation? home workouts equally then... That would entail staying with that weight again until you get more training more.! Can lead to a degree by a properly designed Heavy-Light-Medium routine that was designed using my template that basic. Some unclarities of stress each day must be carefully managed approach you described is perfectly.! Than one day for me? ” exercises in with legs, off legs! Current strength and muscle mass, questions like this weaker… that ’ s on Push day and also bit. Training that way anyway because you feel it ’ s possible, but in this version of the most is...: legs ( PPL ) do just fine, others may not try it see. View Profile view Forum posts 97 % cocoa Join Date: Jul 2011... 3 days be! System, etc. ) than the extra bit of an issue with out! Nonconsecutive days can be a Pull workout muscle … the 3-day full-body routines with my?. Cardio with this system the muscles are trained every 4th-5th day, I would not having. Have definitely noticed myself toning up and building some muscle, but they can the. Guide to getting the results I want in my opinion, traps belong on Pull day, either! 5 on heavy day, normally either squats or leg press, and legs I! M currently in a row hey man, questions like this or is it wrong train... That puts all of the actual workouts, you will always suffer to some extent from fatigue due the! Some people will be problematic for people from a scheduling standpoint do 3 compound and.