Table of Contents:
Designing a Kick Ass Program: The Basics for Push/Pull/Legs (Sets, Reps, Exercise Choice)
Video taken from the channel: OmarIsuf
Heavy Push Workout | Abel Albonetti
Video taken from the channel: Bodybuilding.com
The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)
Video taken from the channel: Jeff Nippard
Push, Pull, Legs Explained | MY FULL WORKOUT PROGRAM
Video taken from the channel: Chris Bumstead
A FULL Push & Pull Routine!
Video taken from the channel: Russel Orhii
The Most Effective Science-Based PULL Workout: Back, Biceps & Rear Delts (Science Applied Ep. 2)
Video taken from the channel: Jeff Nippard
Push/Pull Training Routine for Strength and Muscle Mass
Video taken from the channel: musclemonsters
Push-Pull workouts are great for any exerciser, whether you’re a bodybuilder or just someone lifting weights to be strong and fit. This kind of routine is usually spread out over three days of training, allowing you to do shorter workouts, which may fit into a busy schedule easier than longer, total-body workouts.Well, there you have it, folks. Complicated?
Not at all. Effective? You better believe it. Give the push/pull split a try and find out for yourself.
Push/Pull Training. Directions: Perform the push days on Mondays and Thursdays and the pull days on Tuesdays and Fridays, resting the remainder of the days.Push-Pull Strength Training Routine.
Aim for a strength training routine that is metabolically challenging: one that builds muscle and increases heart rate. Cooper Fitness Center Professional Fitness Trainer Shannon Edwards, MS, gets down to the basics of push-pull strength training.In many push-pull routines, you end up training triceps, biceps, posterior delts, and forearms in a fatigued state compared to the chest, back, and quads because the big daddy exercises (squats, deads, rows, benching) are typically done first in the routines.Push-pull strength training prevents muscle imbalances This type of training is simple, adaptable, and will go a long way towad keeping your body nicely balanced.
The most important thing you should be focussed on while choosing what workout.The push-pull legs routine is one of my favorite workouts. Training six days a week is tough but you’ll also stay on this for 3-6 weeks.
Beyond 6 weeks, you could indeed run into an issue of overtraining (due to the lack of rest days for recovery). It’s almost impossible not to make gains on this program.Effectively train with a push-pull routine For a strength routine that is safe, effective and time-efficient, Edwards says a push-pull routine is ideal. The routine alternates working out opposing muscle groups in a single workout in order to achieve a safe and balanced workout.The main benefit of push-pull training is adaptability and time-effectiveness.
This two-day push-pull routine can be broken down into four days by dividing the exercises between four days as.Perform each workout (Day 1, 2, 3, and 4) once per week. Exercises marked A and B are alternated, so you’ll do one set of A, rest as needed, then B, and repeat until all sets are completed for the pair. Perform the remaining exercises as straight sets.
Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. Push workouts include chest, shoulders and triceps. Pull workouts take care of back and biceps.
While leg.Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout. Each workout starts out with a compound lift using a 15 rep goal over 5 sets.
If you exceed the rep goal by 0-3.PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g.
P/P/L/rest/P/P/L during a week).. This allows for.Push-ups and pull-ups are fundamental exercises and, performed well, they can make any Spartan’s muscles burn. But pair them with the AirBike, (featured in zone 7 of DEKAFIT —the Decathlon of Functional Fitness) and you’ll improve your push-pull.
That is, one push day you may focus on heavier, strength-style training while the second may involve higher-rep, hypertrophy-focused lifts. “This push/pull workout allows you to hit the major upper.To take your push-pull training even further—and best prepare you for DEKAFIT—try this interval workout from Culp. It contains two sets that you’ll perform back-to-back with minimal rest.
You’ll perform the first on the AirBike, then dismount for 10 rounds of.
List of related literature:
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| from The Lazy Girl’s Guide to Being Fit |
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| from 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to Do 100 Consecutive Push- |
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| from Athletic Body in Balance |
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| from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning |
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| from Bodyweight Strength Training Anatomy |
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| from NSCA’s Essentials of Personal Training |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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|
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| from The Routledge Handbook of Youth Physical Activity |
299 comments
Mine
Push
Bench
Squat
Overhead
Triceps Extension/Pull Down
Abs
Pull
RDL
Lat Pull
Row
Face Pull
Incline Curl
Abs
I do this 6 days a week How to do this for 5 days without cycling over the left over day to the next week.
Hey man been a fan for awhile, great explanation on the training split. Got me willing to try switch from my bro split lol
Mon:push
Tues:pull
Wed: push
Thurs:pull
Fri: abs
Sat and sun: rest
Thoughts?
this was very well explained and very clear. thank you very much for this vid.
Damn Russ. You lookin nice and thick in those shorts.
No homo tho
I do the 4 days lift 3 days rest, exactly what he showed lol I think it’s better cause, I mean think about you your doing more by doing push pull, your training all your muscle 2 times a week right, so your putting so much more work in more than you would a basic work out routine your body could use them rest days but I put a twist on it I do core every day
Okay so I’m a beginner and I wanna do push rest pull rest legs rest rest. So which exercises should I do?
All I hear is “science science, science. Science science, correlates, science, RESEARCH RESEARCH RESEARCH!!!!! Activations experts say because of SCIENCE!!!!! ALL HAIL SCIENCE!!!
Finally someone who explains what you really need. Thank you
This is awesome thanks Chris, I keep setting a bro split or even some modified routine from the internet, then life gets in the way and I miss days and it falls apart quick. Going to try your exact routine as I feel like missing one day wouldn’t be the end of the world as you’ve already hit the muscle group the same week.
Just curious about dead hang pull ups I’m currently working on joining the marine’s and I’ve been told to go all the way down into dead hangs is there any advantage or disadvantages for this?
Hello sir, should i increase the weight for every next set or jz keep it the same through all set? Thank you
Push A
1 Bench Press 4×6-8
2 Machine Pec Fly-s 3×8-12
3 OHP 5×8-12
4 Ez Bar Skullcrushers 3×8-12
5 V-Bar Pushdowns 3×12-15
6 Forearm 2×12-15
Pull A
0 Deadlift wup-5
1 Underhand Pullups 4×8-12
2 Dumbbell or Barbell Rows 3×8-12
3 Lateral Dumbbell Raises 5×12-15
4 Barbell Curls 3×12-15
5 Hammer Curls 3×12-15
6 Forearm 2×12-15
Push B
1 Incline Bench Press 4×6-8
2 Dumbbell Bench Press 3×8-12
3 Overhead Dumbbell Press 5×8-12
4 Dips 3×8-12
5 Rope Pushdowns 3×12-15
6 Forearm 2×12-15
Pull B
0 Deadlift wup-5
1 Pullups 4×8-12
2 Seated Cable Rows 3×6-8
3 Cable Lateral Raises 5×8-12
4 Str8 Bar Curls 3×8-12
5 Standing Dumbbell Curls 3×10-15
6 Forearm 2×12-15
Very well timed video…I’ve finished with bro split. Feels like I’ve ripped myself off by not getting the muscle growth I’m looking for. Great content Chris…!!
Best advance workout for Muscle gaining all parts workoutplan please
Is it just me or this doesn’t seem like enough exercises for a day for the muscles?
Strength and physique goals Russel! This channel has been motivating me for awhile. Uploading my push workout tomorrow! Trying to make those gainssss
Is this program better than your new program which is focused based on chest and legs?ä
Chris, wonderful humble info, the media gives so many pros of your level such a bad name, and portrays you in a way. your great, ive done the same written a plan, get to the gym its just too much. wonderful video. Im a former international athlete now in China, please contact me as there is a market there that you could simply own! nice to finally meet the real Chris Bumstead. cheers mate
can you please tell me about the part where you do an exercise for certain amount of time? you keep. constant contraction (tension), or is it just the normal reps for that amount of time?
Sorry bro but I can’t stand arching and benching. It resembles me butterflies pull ups…
Why do I not get sore really after workouts? During the workout it feels great but it seems like there’s no evidence of the workout in the following days. I even try going all the way to failure in every set for like 10 reps and 5 sets but to no avail it doesn’t feel like that much even right after the workout. Am I just going to the gym with not enough energy to fully work my muscles?
1 & only jeff nippard is simply the best….love from pakistan
Good or no?
Upper Body
Bench Press 3×3-6
BP Accessory 5×5-8
Barbell Rows3x5-8
Pull-ups 3xAMRP/ Pulldowns 3×10
Shoulder Press 3×10
Bicep Curls OR Shrugs 3×12
Lower Body
Deadlift 1×5
Leg Press 3×8
Leg Curl OR Extension 3×12
Box Jumps 3×15
Leg Raises 4xAMRP
optional: Calf Raises 3×12
Lower Back Extensions w/ Plate 3×12
(I can’t squat do to lower back injury)
How many exercises are u doing per muscle group? And are u doing the same exercises each time or are you alternating them?
Like Push A and Push B?
My mind is tellin me noooo. But my body. Mah bodyyyyee is tellin me ye-eh-essss ��
Goddam, how much sets is that?
Isn’t 20 sets per week what’s optimal? I don’t understand
DAY A-
**CHEST
Bench press (dropset) x8/8 reps 3sets
inclined bench press (dropset) x10/8 reps 3sets
Declined bench press (dropset) x8/8 reps 3sets
deep push ups up to failure reps 2sets
**BICEP
Hammer curls 10reps 3sets
barbel curls 8reps 4sets
close grip barb curl 8reps 4sets
machine preacher curl 12reps 3sets
^ Am I doing it right??? Please help.
I dont have cable machines at home. I only have a pull up bar a bench with a bar and dumbells that go up to 30 lbs. what should i do to substitute those exercises that require those?
Tuesday: Pull Day including biceps, back and rear deltoid
Thursday: Push day including chest, shoulders, triceps
Friday: Pull day including biceps, back and rear deltoid
Saturday: Shoulders and triceps
I counted 18 sets on the back. Sum another pull day and you ha e 36 sets on a week. Way above the 20 maximum another videos present.
Abel, I have a quick question about the drop sets. So would a triple dropset be 315, then say 225, then 135(just examples)?
Funny I’ve been debating want routine to jump into now that I’m back in the gym. Was putting one together in my head and was like “hmm what about a push/pull??” super hyped to try this out. Sounds perfect for me. Thanks for the video.
Who tf dislikes this video? People are such haters I swear. He’s being honest and people thumb down? Lol
I’m 57 years old and have been working out for over 30 years. I’m wondering if your push,pull workouts would be ok for me to do. I was doing full body for the last year but I think I need more volume for better results. Let me know your opinion. Thanks, Kevin
Is it cool if I worked my biceps in the morning and back in the afternoon?
I don’t like mixing my hypertrophy and strength together. Your body gets used to your routine after a while. I like to train 3 weeks strength (Ex: 5×5-6 Heavy) and then 3 weeks hypertrophy or Volume. (4×8-15 + Drop sets, burn sets, etc.) And when I plateau after about 5 months or so, I switch from every 3 weeks to every 2 week, then at every week and to finally go back to three. That way I break my plateaus easily
The study by Doma that you mentioned was comparing chin ups vs lat pulldown, not pull ups. Am i wrong?
Barnet study says “the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one” while Trebs study: “Activation of the clavicular head of the pectoralis major was significantly greater at 44 degrees compared to 0 degrees”. Can you shed some lights on this different result?
I’m sorry but when you were talking over all of the lights all I was saying in my head was please shut up lmao no hate tho it’s just my love for Kanye
Correlation =/= causation. As a data science practitioner, I’m proud of you Jeff. You had a regular viewer/subscriber in me but now u have a new customer! Great science based workout routines. Keep it up!
Anyone know hows much rest we should be taking between sets?
Should we be hitting failure on last set using ‘straight weight’?
If you can’t do seated cable flyes, you can put the bench at a 45 degree angle, scoot up a little bit on the bench so that your head is hanging over it, using dumbbells and bringing them up from a little bit closer to your legs as opposed to straight out until you contract at the top.
You guys Act like he doesn’t switch his workouts up every couple months ��♂️��♂️
russel orhii you the man!!! you inspired me to make videos and I love your content my dude. keep it up brother! if you guys want can you guys check me out and maybe give me some feedback much appreciated.! all love
When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diet plans are a threat for your health, especially ones that seriously restrict your daily nutritional intake. While they may generate rapid loss of weight, these kinds of diets are never a long-term solution for your waistline. It is best to search Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.
Thanks Russ. Fantastic workout mate. Great to see you still cooking at home. Norm.
I thought the plates were supposed to face the other way on the bar
My biceps are not sore and there is no workout for brachialis also.
as i get stronger in my pull routine, i’m noticing that the area just below the top of the forearms, and the brachialis and that whole area between the biceps and forearms gets fatigued BEFORE i can fatigue the actual muscle i’m trying to focus on. the day after, that whole area is toast but the muscles i were trying to hit aren’t.
can anyone relate to this?
I can’t do a pull up, although you mentioned “no shame” in using assisted machines, and I don’t have the row set up you have here. Can I get the same results with bent rows using a Smith machine, and working through Lat pull-downs and bent dumbell rows?
Can i skip rest day? Because in my area gym closed on Sunday
if you’ve ever been to a planet fitness, there are no “loose” large bars so the MEDOWS ROW is not possible if you’re a PF member
Great video! Just one question why are lateral raises included in push? I know shoulders have been generally added as a push major but shouldn’t we drill down to exercise levels to define push and pulls?
If I am changing this to a 3 day a week workout, e.g just one set of push pull and legs per week, would I need to change any aspect of the workout?
Been training for a while with my old workout routine so I decided to switch it up and try this split. Though I can see why he picked those exercises, I wasn’t a huge fan of it. Love the science behind it though.
Consistent content from a world class athlete. We appreciate you Russell.
damn thank you so much, i was always lost when having to create a workout plan, tried to find some on the internet of some examples and they all came at a high cost. thanks so much man, ill be following this push pull legs programme!
I did this routine today and I felt like I wasnt doing enough bicep. Should I add more exercices or this routine is designed to do just like this?
Would u be substituting deadlifts for rackpulls? Or would deadlifts be included in a leg day?
I do this workout but do it every other day so Push, rest, pull, rest,push, etc.
Bro I understand u have to explain everything what u doing but u talk to much just show the workout please and get to the point
You built an Olympia-winning physique using a “bro-split”. How bad can it be? Don’t reinvent the wheel.
Jeff cavalier has argued that its more beneficial to do pullups with your legs in front instead of behind you
Any particular tips for when pull-up numbers get worse over time? In otherwords, I’ve been doing pull-ups regularly once or twice a week for months and I’ve gone from being able to do 5 straight to BARELY being able to to 3 straight.
Holy shit the guy at 4:26 was my mom’s ex boyfriend. Jesus christ never thought I would see him again
Jeff Nippard vs Jeremy Either in a 5 round MMA title fight for “Best Science Based Workout Guy”
Got the PPL book, currently running through week 2 and thoroughly enjoying it so far. Usually run an upper/lower split 4 days a week so the increased frequency is a really nice change. In a surplus so will hopefully see some nice gains on this program. Think I will run the full body 5 day program after:D
1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
0:35
2: Pull-Up 3 Sets of 6-8 Reps
2:27
3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
5:36
4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
7:06
5: In Order
8:15
5A: Rope Facepull 2 Sets of 15 Reps
8:26
5B: Reverse Pec Dec 2 Sets of 15-20 Reps
8:50
5C: Band Pull Aparts 2 Sets of 15-20 Reps
9:40
6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
10:04
7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:14
8: Rack Pull 3 Sets of 6-8 Reps 11:43
For all of these workouts (push, pull, legs day 1/2, unless states otherwise) do you pyramid up the weight? So add 10 pounds each set??
I replaced the rack pulls with heavy dumbell farmers walks. Such a simple lift such a painful one lol
I wonder if today Omar would still stand by this kind of program. If not, how would he revise the program.
I just started going to the gym cause I’m 16 but doing this stuff at home is difficult cause I only have a bench press and 10 pound dumbbells is there anything I can do to get the same type workout like this. Also cause the gym is closed it’s much difficult I just cant wait for them to open so I can do all push pull legs much more easier cause I’ll have the machines I need.
If you have little time and little energy left from work, big compound movements and full body workouts are the shit.
Warm up to 1-2 main sets for each exercise, move on, done.
3 times a week adjusting the workload to cater for how tired or fresh you feel so you never have to miss a workout due to fatigue.
Just make sure you can squeeze in squats and deadlifts somewhere XD.
Man some people swear by hitting each muscle twice a week. Some people say it’s crucial to rest a long time and only hit once a week. I’m a noob at the gym but doing PPL twice a week is exhausting me atm
Can you please mak a video about pull day without cables and bars. I have only dbs and barbell
2:24 Say no more about man dem in the white shirt at the back
Guys I want to do this but also I want to run a 5k �� how can I fit my 5k runs in? I downloaded a app to train its called couch to 5k and I need to run atleast 3 times a week help a brother out? What would be optimal
This is weird, my workout routine is bigger and longer than his.
Do you think straight sets like your doing is better then pyramiding up but still holding 1-3 reps in the tank until final set then only hold 1 rep. Cause that’s how I workout but if the straight set way is better then I want to change it up
Bench press incline or flat,what does that mean? Should we go for incline bcz we’re targeting middle chest with cables
really take away from your videos especially on form and music choice lol
Decrease the volume.
Increase frequency. That’s the key.
If you’re natural, you can grow with only 1 or 2 exercise per muscle group at each workout.
Focus on progressive overload and compare your gains.
You’re welcome.
I work ppl rest almost every week……so then is this workout plan ideal for me or should I keep variation for every push day
I don’t even need preworkout. I just watch one of his videos and I’m amped up for my workout.
4:35 did you have to have that replay of the bears game in the back round �� we should of been playing this weekend
I didn’t understand the way he explained the sets and reps for the flat bench press. Could somebody explain?
man you lost me at the beginning. You are all over the place
thanks for the video!
i have a question and I’m sorry for being a dumbass here; from some reason I was running with deadlifts on pull day and I see that jeff recommends that on leg day, I’m guessing there’s a video explaining that?
thanks
Are they any alternative for a pull-up? I cant even do 1 ����
THANKS BRO I USED THISDETAILS FOR MY FIRST BODYBUILDING COMPETETION THANKS BECAUSE I DONT HAVE MONEY TO HIER A PERSONAL COACH THIS INFORMATION IS VERY VERY VERY IMPORTANT FOR ME THANKS BRO…
I miss when your videos started with you writing an inspirational quote on your white board
hi abel.. love you since start watching your ytb vids bro…. tricep long head is so huge.. hope you make a vid on how to develope it!.
and thnx!!
What would I be able to swap out the meadow row for that would still be affective?
Man go eat sme sushi and do a video on it.coz xplaining fitness you are just shit.
Sorry but dont waste your time
That outo is Fire with the lyrics flowing over the old school “”So Fly Monica. beat
What is an alternative to the reverse pec dec, as my gym doesn’t have that equipment
Bro your YouTube videos with beats on.. feel like I’m in the gym with you. ��
Hey Russ just wanna ask u a question? why do you put your dog tag in your mouth when you squat?
damn, this dude did some digging for us to find out a proper workout. Great work, great content. Thanks man.
Hey Russ when we are doing your program do you want us to touch and go with bench or hold for 1-2 seconds? Also that leg day killed me. Thanks for everything brothamann
Push Pull is underrated. Training 4xs a week with 2 push and 2 pull days I find is the most optimal for me
is it sens to train push pull rest rest leg push rest rest pull leg rest rest? im working 2days and 2 days off:c
Whats good Rus. is there any way you can show us how you warm up or stretch before deadlifting and squatting?
The question is can you bench 375 lbs without any arch? At 165 lbs a PR of 375 lbs is impressive. It’s 2.25 times your body weight. I never use an arch as a personal preference and certainly do not use “leg drive” at all. Legs are not part of the bench press. I’d like to know if you can do it completely flat.
Hey Jeff where can I get your shorts, I love them. Great video as always, I’ve been a fan for years from Canada
Monday: biceps
Tuesday: biceps
Wednesday: biceps
Thursday: biceps
Friday: biceps
Saturday: biceps
Sunday: biceps
Hi guys! I would really like some feedback on my split, so please:
Day 1 (Push)
Bench (reverse pyramid): 6x 8x 10x
Incline dumbbell: 8×3
Cable fly: 8×3
Decline Bench: 8×3
Close grip barbell bench (reverse pyramid): 6x 8x 10x
Skull crushers: 8×3
Tricep pushdown: 8×3
Day 2 (Pull)
Pull-ups bodyweight: 8×3
Supported dumbbell rows (reverse pyramid): 6x 8x 10x
Cable rows: 8×3
Lat pulldowns: 8×3
Wide-grip long barbell row (between the legs): 8×3
Dumbell Curls (reverse pyramid): 6x 8x 10x
Barbell curls: 8×3
Rope curls: 8×3
Day 3 (Legs/Shoulder)
Leg Press (reverse pyramid): 6x 8x 10x
Overhead press (reverse pyramid): 6x 8x 10x
Lunges: 8×3
Overhead Dumbell press: 8×3
Hamstring curls: 10×3
Leg extensions: 10×3
Lateral raiser: 10×3
Day 4 REST
The most chest growth I’ve gotten was when I actually started doing dumbbell presses on a sit-up bench, so really decline lol. But it was effective for me, it’s too bad my new gym doesn’t have one.
Hey I know this is random, but will you ever release the get better today bracelets?
your videos always makes me a better lifter i always learn something new everytime..
thanku for doing what u are doing
That dude at 12:39 is a complete monster. Dude looks 6’6 275
Just wanna say thank you so much!! You are a big inspiration and you made me love legday�� Keep going man ❤
Bro I ucking love you…POG and your channel are 2 of my favorites��
For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?
I train shoulders on legday..after benchpress i cant overheadpress
Sick push workout! I just uploaded my own push routine too. Love seeing how others do their routines:)
What kind of supplement did you take while you were sitting there
I’m pretty knowledgeable in fitness but what’s RPE? Reps per…? reps…? Lol someone help
MON/WED/FRI
Upper:
bench
weighted pull-ups
ohp
chin-ups
(dips)
(pull-up variations)
reverse bicep curls (wrist injury rehab)
TUE/THU/SAT:
Lower:
clean (&jerk) / snatch
squat front/back
deadlift
core assistance
SUN:
rest
I personally like to train the same body parts two days in a row. First day I hit it easy, second day I go to total exhaustion. So it’s push, push, pull, pull, legs, legs, rest. So then you get 5 rest days before you hit the same body part again and if you’re still super sore for some reason, you can just rest or do abs on the “easy” day and then go hard on the second day.
What would you say is the best amount of time to take between sets
I’m new to his channel, does he superset these workouts? Or does he just do them one at a time?
tried today the meadow row, killed my lats and trap! amazing exercise
if i can do only 3 days should which day should i do for each split (day one or day 2)
Looking good dude and loved the workout! Going to give it a go next time I’m in the gym ����
How can I incorporate an arms day in a legs-push-pull routine?
You got a whole interface & microphone just for these videos?
You are a legend. Thanks for sharing that amazing program:)
omar what about periodization? I’m currently doing madcow for example and it has one intensity day and 1 recovery day.
Wouldn’t some dips for triceps be a better choice considering it’s a compound lift?
Press Exercises is important for muscle size up��
Shoulder Press → Shoulder
Narow Press → Triceps
Bench Press → Chest
Squat → Legs
Question I have been doing bro style of working out but I did bunch of volume like 4×25-30 of for example curls so I switched to this but I don’t really feel like it’s working out with the less reps that I’m doing than before should I stick to this push pull legs
You really think this is better than killing hard once a week or every 6 days?
I want to gym 5x/week so I’m wondering would this work?
Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Push
Friday: Pull
Saturday: Legs
Russ whats the name of the song in the bench part of the video
Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.
I’ve been using this program for 2 weeks and I already notice the difference. Thanks Jeff, you really helped me take my workout to another level.
Is this PPL outline the basis of a weekly routine (Push OFF Pull OFF Legs OFF OFF)? Or is the frequency greater?
Great video. I just started super setting calves with leg press and now I feel vindicated.
I voted for him in the Bodybuilding poll. I voted for Animal protein. Optimum Nutrition as best brand. But I didn’t win $500 gift card. ��
Whats the guy in the background doing at about 2:30 terrible form russ should go over there and help ol’ boy cuz that aint it chief lol
Overhead extension and rope pushdowns is all i do for triceps. More stable and no elbow pain
Oh my body is enough resistance for my pullups but thanks haha
Love for putting all this effort to produce these videos g ��
does not matter….it’s push/pull/legs…depends on your goals how it looks like
Leg day up next! Feel free to let me know what you think of the workout! I’ll be in the comments as usual
I like that you don’t take yourself too seriously. Makes it super relatable and easy to watch. Thanks! Will try this workout
Hi, thanks for you video, I’m trying to understand how incorporate correctly a snatch,clean and swing KETTLEBELL to my program because I really enjoy the movements, I’m trying to create a pull,push and legs program, should I put this in legs or pull? Thanks a lot
Arching looks like a genuinely terrible idea. I don’t think that it’s healthy, also too many cable exercises.
Jeff, after doing the first 3 days push/pull/legs and then having a rest day. Am I changing my exercises for the next ppl later in the week.
Or am I doing the same exact exercises? Thankyou!
this is so helpfull, thanks a lot for uploading it man. many people are selling this info for free. u deserve more subs tbh
I always knew bro jeff was real, 2:13 you can see him cable rowing.
Brother, thanks for the detail explanation and the split details. You are such a help. I would love to see your calves workout routine. Mind making a vlog of it?:)
World’s nicest guy. And officially the world’s best physique.
Thank you for this gift Chris…helped me out more than you know!
But… he only has to move the bar like, 6 inches in his bench. Those of us who are over 5 feet have much further travel. (No slander:P I joke, but it’s kinda true…?)
Anyone got any suggestions if I only have dumbbells to replace this pull workout?
Interesting so is any of this inaccurate? I listened to “The Worlds Fittest Book” on Audible recently. It was awesome.
PPLRPPL
Push Day (1)
Bench Press: 4×4-6reps
Incline Cable Flye: 3×12-15
Standing Dumbbell Press: 4×10-12
[Cable] Egyptian Lat Raise (Cable through the legs): 4×12-15
Cable Tricep Pressdown (ez cable bar): 4×12-15
Behind the Head Tricep Extensions (single rope) 2×12
Static Dumbbell Holds: 2x 60-second holds
Rope Face Pull: 3×20
Pull Day (1)
1-Arm Lat Pull-In: 2×15-20
Weighted Pullup: 3×6-8
Meadows Rows: 3×10-12 (use 25’s for better stretch)
Omni-Grip Lat Pulldown: 3×12-15 (set 1 wide, set 2 closer, set 3 reverse)
[superset: 2×15-20]
Rope Facepull
Reverse PecDeck
Band Pull Aparts
[end superset]
EZ-Bar Standing Bicep Curl: 3×6-8
Incline Dumbbell Curl: 2×15-20
Above The Knee Rack Pull: 3×6-8 (can also be performed fresh at the beginning)
Legs Day (1)
Squat: 3×4-6
Romainian Deadlift: 3×6-8 (Jeff prefers Barbell)
Walking Lunges: 2-3×20 (weighted after bodyweight warmup)
Single Leg Extensions: 3×10 (feet turned in)
Single Leg Lying Leg Curl: 3×8+4 reps (toes down 8 reps, toes up last 4 reps)
Single Leg Press Calf Raise: 3×10-12 (slight knee bend)
Seated Calf Raise: 3×20
Push Day (2)
Overhead Press: 4×6-8
Close Grip Bench Press: 3×8-10
Incline Dumbbell Flye: 3×10-12
[superset: 3×12-15]
Rope Upright Row
Band Lateral Raise
[end superset]
One-Arm Cable Overhead Tricep Extension: 4×12-15
Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)
Pull Day (2)
LIGHT WARMUP: 1-Arm Lat Pull-In: 2×15-20
Eccentric-Accentuated Lat Pulldown: 3×8-10
Chest Supported T-Bar Rows w/ Band: 3×10-12
Machine High-to-Low Row: 2×12-15
Kneeling Cable Pull-Over (rope over knee): 3×15-20
Snatch-Grip Barbell Shrugs: 3×12-15
Reverse PecDeck Superset: 3×12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps)
Enhanced Eccentric EZ Bar Curl: 3×10-12 (elbows to sides, forearms spread a bit wider)
Dumbbell Curl Tri-Set: 2×12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)
Tell me if this is good: 4 workouts per week, 4 exercises per workout, 4 sets of 5-8 reps per exercise. (Push/pull program) also please don’t give me shit for not ever doing legs
Jeff please brush up on your facepulls, look to athleanx for advice
Hey Abel.. We are waiting for the Pull Workout from you.. Thanx for sharing this one.. Keep up the good work!!
Really informative & great video here Chris. Push pull legs has been something I’ve wanted to change to for a while. Think this video has convinced me! Thanks!! ����
How many weeks can i use this program? Or i just need to load weights if its easy?
Your arm workouts have done magic to me….thank you abel������
Is this a hypertrophic workout? Cause I’m seeing lots of reps
Would u recommend doing: pull, push,legs,pull, push, legs, off day. As a 7 day spread. Or do: pull,push, legs, off day, pull, push, legs.
how far should i go down on a bench press because ive got longer arms that go much further than a right angle when level with my chest and it puts a lot of stress on my triceps and deltoids and they end up tiring out way sooner than my chest
Lifting Routine
Monday/ThursdayChest & Triceps
Bench Press5 sets 3-5 Reps
Incline Bench Press5 sets 3-5 Reps
Flys(Dumbbell/Cable/Machine) 3 sets 8-12 Reps
Dumbbell Flat Bench3 sets 8-12 Reps
Dumbbell Incline Bench3 sets 8-12 Reps
Skull Crushers3 sets 6-8 Reps
Rope Pull Downs3 sets 8-12 Reps
Tuesday/FridayLegs
Squats5 sets 3-5 Reps
Cleans5 sets 3-5 Reps
Leg Press3 sets 8-12 Reps
Weighted Calf Raises3 sets 10-20 Reps
Quad Extensions3 sets 8-12 Reps
Hamstring Extensions3 sets 8-12 Reps
Weighted lunges3 sets 20 Reps
Box Jumps3 sets 10 Reps
Wednesday/SaturdayBack & Biceps
Dead Lifts5 Sets 3-5 Reps
OHP3 sets 3-5 Reps
Rows3 Sets 8-12 Reps
Lat Pulls3 sets 8-12 Reps
Shoulder Shrugs3 sets 10-15 Reps
Bent Over Rows 3 sets 8-12 Reps
Seated Rows3 sets 8-12 Reps
Preacher Curls3 sets 8-12 Reps
Incline Dumbbell Curls3 sets 8-12 Reps
I only do cleans because it is required for football at my school and I am also missing some exercises because they are just think my coach has us do that build up different things like explosiveness and power for football. I am a linemen and I have a chance to start varsity next year as a freshmen because I have around a 900 max total (My school is weird so instead of DL we do cleans and incline bench but a cleans but it is about the same). I’m 13 and just got back into lifting from the summer and my maxes are 195 flat bench, 175 incline bench, 325 on squat, and 145 on clean. I’m hoping to get my benches back up to 215 and 185 by mid January and get my squat to 350 by February. My goals for this year are a 275 flat bench, 250 incline, 400 squat and a 175 clean for a max of 1100. I have till the end of the summer to achieve this.
REST IN BETWEEN? FOR EXAMPLE FOR THE STATIC HOLDS? HOW MANY SECONDS BEFORE DOING THE SECOND SET?
someone help me as to how would I use this when training arms
Do you help with meal plans? I am going to be on a cut and would like some help..
Bro I’m wit u on the rock but the song at 8:45 slaps I remember it from Madden
Is the number of reps good for chest mass? What do you mean by 7-8 RPE? Please help
Do natural popular fat burn methods like Custokebon Secrets really work and if so, how effective are they? We’ve noticed many amazing things about this popular lose weight diet plan.
When you say 4 sets of 4-6 reps, does that mean you do all 4 sets at once, with little rest between each set, or do you do a set of each excersize and then come back to the second set of the first excersize?
Science paper proves that bench pressing builds pec muscles. This whole time I thought it was the leg press…
Can you run the PPL program and the shoulder Hypertrophy program at the same time? If so, what schedule would be best?
But it’s like 5 exercises per day…that takes about 25-30 minutes…how is that actually going to help?
What about p/p 6 days a week with one rest day? 3 days push 3 days pull
Always wondered, how often do you stretch and how long per sessions?
tried this workout last saturday and had the biggest pump ever, 10/10 one of my favs now
I’m doing the push/pull/legs split twice a week, every push day I am doing 5 exercises for the chest 3 exercises for the shoulders and 3 exercises for the triceps and I was just wondering if this is considered to be over training. It can take me one hour and a half to finish the workout. Does anyone know if this is overtraining?
Did anyone understand what he was saying about the reps of bench press? You wanna use the amount of weight that would allow you to do 8 reps, but then you only actually want to do 4-6 of them? Is that right? Why not do 8?
baby ducks follow their mother in order, one behind the other, hence ducks in order.
Dude the music at 10:26 was the worse shit I’ve ever heard in a gym. Someone needs check someone
to all the people doing push-pull-leg: do you even fucking core? and don’t bullshit me with the “you work your core with most compound exercises” because you’ll never work your core as much as you will with a plank, a russian twist, or a landmine twist
For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?
Give me a case study on the static holds. I like the idea but we need the science applied to it.
Day 1: Push (4 sets each of 8-12) in particular order.
1.incline DB press
2.cable/DB chest fly
3.standing BB OHP
4.DB/cable side laterals/rear delt fly
5.chest dips
6. decline DB skullcrushers/ tricep cable pushdown
Anyone else struggle getting all the equipment for the incline cable flys
But in this program you don’t do any abs. Should i still do abs like this?
Push + abs
pull
legs + abs
rest
push + abs
pull
legs + abs
rest…
dude you’re a god i’ve been trying to perfect ppl split forever now and fully understand it and here you are explaining it finally to me thank u so much!!!
I’m 6 ‘4″ and I wish I was this dudes height at work some ( electrician while working in attics and crawl space basements) but in my gym with my range of motion, it sucks. He’s done right after the lift. Not taking nothing from Jeff, obviously, he’s worked hard for his physique and health all together. Wish I new how to close the distance
0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2:28 2: Pull-Up 3 Sets of 6-8 Reps
5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
8:11 5: In Order
5A: Rope Facepull 2 Sets of 15 Reps
5B: Reverse Pec Dec 2 Sets of 15-20 Reps
5C: Band Pull Aparts 2 Sets of 15-20 Reps
10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:40 8: Rack Pull 3 Sets of 6-8 Reps
at 2:39, the graph refers “chin-up” and not “pull-up”, so pull up or chin up?
It be awesome if Jeff, Jeff, and Jermery went to wrestle mania. Who would win?
I dont have a cable machine to do the chest flyes on… Only dumbbells. Should I do it on the dumbbells anyway or just skip this exercise?
When explaining the bench press you mentioned that there is no upper/ mid/ lower chest and it’s just one pec.. but then right after that at the incline cable row, you’re focusing on the upper chest… what do you mean? Do you mean that for bench press you don’t need to do target individual chest parts?
Russwole’s so rich, he doesn’t use the dollar off coupon on his cranberries and walnuts:/
What do you guys think about this split?
Workout 1 Push and Abs
+ Swimming crawl 20 min
Dips
Incline Dumbbell BenchPress
Pushups
Dumbbell Bicep Curl + Dumbbell Shoulder Press in same movement
L-sit
Weighted Crunchs with rope
Workout 2 Pull and Legs + Swimming crawl 20 min
Pull ups
Dumbbell Row
High Row with rope
Deadlift
Squat
Leg Curl
I´v just started hitting the gym again and have very limited time so I´m trying to squeeze in a full body workout divided into 2 workouts that I rotate. Also swimming (crawl) for 20 min after each workout. I´m not going hard at all, just trying to get a solid foundation, focusing on technique and a program that is easy to remember.
PS. Thank you Jeff for all your videos. They are really good and inspiring.:)
It is so cool that you read research papers and quote them in all your videos. That way if someone wants to read up on anything in depth, they can simply look those papers up
I am doing wendler 5/3/1 bbb it’s gotten my lifts up but been thinking of doing a push pull routine for a while. Thank you for the advice.
What is Custokebon Secrets? Does it work? I hear a lot of people burn their weight with this popular fat burn diet plan.
bro i seen u in vids wit other channels u really plugged with this vid tho woulda had to pay bare cash to get this info u the plug ✊
Which method is best either push pull type or training each muscle every days
Hi Jeff, very informative videos. I like them a lot. However i wanted to ask why you do not include abs in your push pull program; maybe I missed a part in the videos where you say it. Could you explain that? Thanks in advance!
this is good content. can you put this format together with exercuse selection for each major lift
Took the SAT this morning, took a nap, and now I’m ready to hit the gym!
MY ROUTINE.
Chest / tri
Back / bi
Shoulders / legs
4 exercises EACH muscle group, 4 sets EACH exercise. So 4x4x8-12 reps. Bam
Ah I knew you looked familiar!! The day you filled the second part of the vid I asked you about the difference between the two benches! ����♂️ I feel so stupid for not recognizing you then. ����
How long are your rests between sets for your PL movements as well as between your bodybuilding movements?
Why you hold your microphone like you bout to hit a fat cloud
Just finishing your super mass bicep/tricep workout wich I combine with the shoulder one.
Really need yo give this workout a try ������
I know that first set of 495 felt heavy after seeing that first step back to the rack��������
Get your back down on the bench! You don’t know what you are doing, lol
due to the covid situation I switched to home workouts twice a week with less intensity and volume and I am growing more than when I did all out once a week heavy workouts!! I always thought you needed a week to grow but the increase in protein synthesis idea which chris talks about here kinda makes sense…and I appreciate quicker less heavy workouts now!! still gonna smash it when the gyms open again though…
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Can someone explain what he means when talking about the bench press reps and sets( what’s RPE?)
What are you taking? Pre/Post? Are you taking anything else??
Hey OmarI am a big fan of your youtube channel because your videos help me a lot, especially those bench tips
I would really appreciate a peace of advice for my weights training in my cutting phasecaloric deficit
How to set-up number of exercises, sets for my training in calorie deficit? Should I lower the number of exercises?
I LOST 19LBS IN JUST ONE MONTH. I just followed diet and training plan from website called NextLevelDiet.
If I can’t hit the gim more than 3 or 4 times a week, should I use a push pull leg split or a full body split if my goals are hypertrophy and strength??
In the beginning I used Bench/Press/Squat/Dips monday wednesday friday, Deadlift/Bentrow/Pullup/Farmer’s walk tuesday thursday saturday. After a few years I switched over to chest/triceps/shoulders on monday and thursday, back/biceps/forearms on tuesday and friday, and legs on wednesday and saturday. Changed to 2 compounds 2 isolations per body part(except on legs, where it gets 4 of each), it’s a good middle ground. I like the balance.
The original schedule was easier to fit into the day, but I was wanting more detail work after awhile. I think what’s ideal changes as time goes by.
Lol dude you look like a straight up G on stage wo th that mustache
4 exercises per week for chest
4 exercises per week for back
4 exercises per week for shoulders
1-2 exercises per week for biceps
2 exercises per week for triceps
1 exercises per week for forearm
2 exercises per week for quads
1 exercises per week for hamstring
1 exercises per week for calves
1 exercises per week for traps
this is more than enough as a natural bodybuilder, 7-8 exercises per muscle is only for steroid users
What happens if you plateau in the program? So I have my squat and front squat in two different leg workouts like Ill doing back squat until I start to plateau then Ill move into front squat till it plateu and so forth, so what Im asking for legs is how would you do that? Would you have front squat and back squat in same workout just have one the first movement? And next plateu have the other workout be first?
How long of a rest period do you do or recommend between sets?
What about benching with your feet on the bench, knees bent, I seen your video about benching with feet in the air
hey there jeff, i have a question, i used to do track and field more specificaly javelin so back there my right chest grow alot, i used to bench press and others exercices back then but that was not enough to compessate, now i have been doing push pull at home for about two weeks and my right chest is already big while my left is like half a inch smaler, i have a small gym and not a alot of weight i have one dumbell and one barbell and a bench press bench, i have been doing bench press barbel, shoulder press, dips with wheight and push ups, what should i do? keep training and my left chest will grow to match, should i do dumbell exercices isolating the left side? thanks
Been watching all these videos I can.. just started working out about 1 month ago. Many things In these videos are leaned toward going to the gym… I only have a bowflex. Been doing any variation I can of compound movements on the bowflex, however, it is designed for more isolation moves I think.
So u do this once a week i would split it in half and do it 2x a week
| Abel Albonetti’s Heavy Push Workout |
1. Flat Barbell Bench Press: 5 sets, 6-8 reps
(Last set is a triple drop set.)
2. Dumbbell Shoulder Press: 5 sets, 8-10 reps
(Last set is a triple drop set.)
3. Incline Dumbbell Press: 5 sets, 8-10 reps
(Last set is a double drop set.)
4. Superset
a. Cable High To Low Cable Fly: 4 sets, 12-15 reps
b. Dumbbell Side Raise: 4 sets, 12-15 reps
(Last set is a double drop set on both exercises.)
5. V-Bar Cable Push Down: 5 sets, 12 reps
6. Dumbbell Over Head Extension: 5 sets, 10-12 reps
► 30-Day Back: https://bbcom.me/2MvnyOa
► 30-Day Shoulders: https://bbcom.me/2MxN0SP
► 30-Day Chest: https://bbcom.me/2MxN19l
► 30-Day Abs: https://bbcom.me/2NxJ4BB
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Wow.. thank you so much for all of this information! I’ve lacked motivation for so long bc I cant come up with workouts on my own and some on YouTube are just too much/complicated. You have really made this easy to follow. Again, thank you so much for this! ����☺️
Respect bro. Great break down and not trying to sell us anything.
I like to do ppl but I do a row day and a pull day. For the first pull workout I do barbell rows, dumbbell rows, and chest supported rows. For the second pull workout I do pull ups, chin ups, and lay pull downs. I also do a variation of curls.
Anybody know what is Custokebon Secrets about? I hear most people lost lots of weight with Custokebon Secrets (do a search on google).
Is it ok to substitute bench press with dumbbell chest press?
Is there a substitute for the pull ups? I’m still too weak to do them:(
My gym has no Onmi Pull Down Machine what exercise can I replace with it?
If they ever do a biopic of Kai Greene, Russ could play a young, natty Kai
My cousin laughed when I told them I was gonna reduce weight with just implementing Fenoboci Diet Plan, but after I showed them great effects after I used it they are begging me to share with them about it. Of course I won’t tell them the detail about this diet plan, haha
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why no dips?? Seems like it hits chest shoulders and triceps not to mention core also. I feel like i cant call my tricep workout complete without doing dips
I find im liking pull, push, legs. I felt hitting legs after back was too taxing on me personally. So hit back (big group) with bis. Then chest shoulders tri (not too big of a group). Then hit legs. Im sure I’m overthinking it tho.
Push A
BB Press 4×6-8
OHP 4×6-8
DB Incline Press 3×8-12
Cable fly superset4x12-15
Tricep Pushdown 3×8-12
Skull Crushers 3×8-12
Pull B
Rack Pull 4×6-8
Pull Up 4×6-8
Low row 3×8-12
Latpull Down 3×8-12
Face Pull 4×12-15
BB Curl 3×8-12
DB Curl3x8-12
Legs A
Back Squat 4×6-8
Leg press 4×6-8
BB Rdl 3×8-12
DB walking lung 3×12-15 each leg
Leg extensions 3×12-15
Leg Curl 3×12-15
Standing calf 4×12
Push B
BB Press 4×6-8
OHP 4×6-8
DB Incline press 3×8-12
Cable latural Raise 3×12-15
Peck Fly 4×12-15
Tricep Pushdown 3×8-12
One Arm Pushdown 3×8-12
Pull B
BB Row 4×6-8
Cable Row 3×8-12
Latpulldown 3×8-12
BB shrugs 3×8-12
Reverse Pec Fly 4×12-15
Preacher Curl 3×8-12
DB Hammer Curl 3×8-12
Legs B
Front squat 4×6-8
Hip Thrust 4×6-8
DB Split Squat 3×8-12
Leg Extension 3×12-15
Lying Leg Curl 3×12-15
Seated Calf 4×12
After how many minutes post workout, can I take protein drink?
Istg anyone just starts their channel by copying others atleast learn properly
want to create a powerbuilding workout but don’t know how. I know on push day I should do bench and overhead press but do I add in dips and incline presses and if I do how many reps? On pull day I intend to do squats, bent over rows and deadlift but what about calf raises, T-bar rows, chin ups? How many reps and sets? What about the other exercises like: bicep curls on pull day or tricep extensions and flyes on push day? Leg extensions and curls?
Most helpful and no-nonesens push-pull-legs information ever.
Thanks allot!!!!!
I need some help. Only 2 exercises pr musclegroup? I usually do 4
This guy has the same kitchen as like two thirds of bodybuilders on Youtube.
Best routine you will ever find, thank me later.
Push/Pull/Legs
-Push A
1. Flat BB press 3×5
2. OHP 4×5
3. Incline DB press 3×5
4. DB flyes 3×10
5. Lateral raises 4×10
6. Scull crushers (incl/flt) 3×10
7. Push down 3×10
-Pull A
1. Barbell Row 4×8
2. Pull down 3×10
3. DB Row 3×10
4. Straight arm pulldown 3×12
5. Hammer Curl 3x
6. Barbell curls 3x
7. SS Forearms
-Legs & Abs A
1. Squat 5×5
2. Hack Squat 3×8
3. Ham curls SS
4. Leg extentions 3×12
5. Calfs 4x
-Push B
1. Flat BB press 3×8
2. OHP 4×8
3. Incline BB press 3×8
4. Lateral raises 4×10
5. Shrugs 3×12
6. Over head press 3x
7. Push down 3x
-Pull B
1. Barbell row 4×8
2. Pull down 3×10
3. Close grip pulldown 3×10
4. Dumbell rows 3x 10
5. Curls 3×10
6. Hammer curls 3×10
-Legs & Abs B
1. Squats 5×5
2. Romanian DL 3x
3. Ham curls SS
4. Leg extention 3x
5. Calfs 4x
Man idk if u do that GTA edit a lot but fuck I was LOLing. sweet videos man. way better than most.
Monday, Wednesday, Friday, Sunday: Benchpress
Tuesday, Thursday, Saturday: Heavy drinking and contemplating the inevitability of death
You do this once a day twice a week with the other pull and leg workouts?
Love the video! One of the most informative and practical I’ve seen.
Is no one gonna point out that the thumbnail calls the biceps, triceps?
Push: Flat barbell bench, military press, incline press, side lateral, Tricep superset with back of shoulders
Pull: Chins, Deadlifts, rows (of any sort), latpulldowns, bicep
Legs: Squat, stifflegged deadlifts, lunges, calves
Order:
Legs
Push
pull
REST
Legs
Push
Pull
repranges are mentioned in the video above.
Hope this helped, I’ll show myself out..
Push/Pull/Rest/Repeat is the GOAT! Why? It’s perfect in relation to training low volume/high frequency or high volume/low frequency; you’re doing medium volume, medium frequency. I mean..I’ve done various full body, bro split, and PPL programs, but Push/Pull/Rest/Repeat is my absolute favorite because it’s the “sweet spot routine”, in my experience.
can i have an example of using this for push/pull/legs split? Would bench, pause bench, ic bench, fly, shoulder press, lat raise, another form or lat raise, pushdown, oh extension and rope pushdown be too much volume if i’m doing push, pull, off legs repeat? In push pull legs how many exercise per muscle group is optimal?
Hey I have a question. Let’s say someone is doing a full body workout and is doing about 4 exercises per muscle. This means that you only do about 12 sets per muscle but with doing a full body workout you end up doing like 50 sets for your entire body. Basically the question is whether or not this is too much for your body even though each muscle is getting your average workout your whole body in total is going through hell, so is 50 sets for a full body workout too much or is it okay since its split between lots of muscle?
My current split
Monday Power 5-8 reps Chest 10 Sets Back 10 Sets Shoulders 6 sets
Tuesday Power 5-12 Reps Quads 12 Sets Hams 4 Sets Calves 8 Sets Abs 4 Sets
Wednesday OFF
Thursday Hypertrophy 6-15 reps Arms Bis 12 Sets Tris 14 Sets Forearms 4 Sets
Friday Hypertrophy 7 to 15 Reps Chest 12 Sets Back 12 Sets Shoulders 8 Sets
Saturday Hypertrophy 6-20 Reps Quads 8-12 Sets Hams 4-8 Sets Calves 8 Sets Traps 4 Sets
That’s a very wierd exercise order, i mean, doing a small isolation movement like incline db curls before pull-ups makes no sense at all.
Bro why body builders be doing so many sets and so many exercises
6 minutes in homeboy has still only covered benching, GET TO THE POINT MAN ����♂️
DAY 1: PUSH DAY
Chest, shoulders, triceps, quads
DAY 2: PULL DAY
back, traps, biceps, hamstrings
DAY 3: LEGS AND ABS
DAY 4: REST
repeat..
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I never understood why people captioned videos pull push routine is there any other functions the body can do that I’m not aware of? Static holds workout? ��
am not gay but for the first min till 4:30 that was to much to watch man plz don’t zoom in using your camera
Slightly confused. Is this a 3 day a week workout (probally not) or 6 day a week workout (with the PPL day 2’s)? If 6 day… only 1 day rest seems hard on the body.
Do all of these movements he mentioned apply to one muscle group? Or for the entire workout for that day.
EX: 1st movement-bicep
: 2nd movement-bicep
: 3rd movement-back
: 4th movement-back
2:25 what’s he doin in the background lmao just watch him real quick
How long should the workout last for. Is 1 hour long enough for each workout
Awesome video. Just wondering about where do abs come into this push pull leg split routine?
So if i bench press on one day then deadlift after is that bad?? This will be on the same day.. And no i am not on a split just working out.
Dude, I pre-activate my quads with 4-5 sets of 15 reps of leg extensions before doing squats. I feel more prepped for squats and can the exercise is general just goes much smoother after the pre-activation.
Great video here!
Congratz on 600K our mighty prophet of gainz!! We are not worthy to be bestowed the honor of receiveing thy blessing of the holy ass chest.
And there you go….
I didn’t understand absolutely nothing:(
ive never seen a good video on an example workout routine, that was very informative since i wanna start making my own plans for my own goals
Monday: Arms
Tuesday: Biceps and Triceps
Wednesday: Arms
Thursday: Biceps
Friday: Triceps
Saturday: Arms
Sunday: Rest… jk more arms
This is easily one of the best fitness videos I have ever seen. Which is unbelievable considering the flood of (bad) advice out there!
Why go heavy if your form ain’t right. No form, not worth it
As an experienced lifter, I absolutely love you content! Keep it up!
Holy shit this is actually legendary. Crazy to think that there’s basically an army of people following this workout after watching video haha
Monday: Ear day
Tuesday: Left eyebrow day
Wednesday: Rest ( Much needed )
Thursday: Watch football day
Friday: Palms day
Sunday: Watch porn day
Any suggestions on an alternative to Rack Pulls? Back has never felt comfortable with this one
wow I feel sooooo stupid for not having discovered you sooner!:O Damn bruh you are a fucking genius!! Loved the vid, and looved you PEEACE
I love the workout! Do you have any recommendations for an alternate workout to the Meadows Row? My gym doesn’t have one unfortunately
Is the perfect transition from a full-body routine from me. I don’t like one day separate for legs. You look much bigger. Congrats
for months I try to make up a really good schedule, thanks omar now shit will get finally serieus and I will actually know what the fuck I’m doing. YOU’RE THE MAN
To people who want to get stronger eventually. Copy And Paste into Google Ready Set Ripped to find out more.
can you design a ppl strictly for hypertrophy if you just wanna put on size and dont care too much about strength as in just doing 16-24 sets of higher rep stuff?
I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*
everyone check out coolcicada’s routine on BB.com pretty cool PPL workout
0:23 homeboy comes in my room and says “damn who dat?!” I just stayed quiet bro
Would doing dropsets on the third,fourth or sixth movements be a good idea for better hypertrophy?