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21 Comments
The Push / Pull / Legs split is one of the most popular around, so I put together the PERFECT PPL split. Start with the perfect push workout here => https://youtu.be/HE45jVN7XKM
U look like u r starving and homeless..put some fat on..
This seems quite complicated, and I only have one PhD…
i have been doing a p90x split but using Athlean advice for abt a year.now – including mentzer stuff for the past month or more. In the lasr month i fucked up by shoulder/tendon(s) because of it. Prob wasnt getting enough rest for tendons even if enough for glamour muscles. Time to switch to a different menthod(s) and splits.
That's a gold content Jeff. Thank you very much!
I did the classic push-pull leg for many years. What I've found with me, I need an extra day to recover. My bench press performance has been very variable. Now I train for 3 days, then a day off and start the 3 days again.
My new split: Day 1: Chest, Mid-Delts & Arms, Day 2: Legs & Abs, Day 3: Back & Shoulders.
I've found out, my mid-delts only grow if I exercise them more often. Therefore, on the 1st day only the mid-delts and on the 3rd day the complete shoulder.
At 67 yeas of age I've returned to the gym after a 20 year hiatus. Because it takes longer to heal when older I've chosen to do a three day split: Chest/Biceps, Legs/Shoulders, Back/Triceps. In my 40s I did a six day split. Did not get "large" but definitely got strong.
My current workout looks like this:
Chest/Biceps
– Decline DB press
– Flat Bench BB press
— Incline BB press
– Machine peck flies
– EZ Bar Curls
– Hammer Curls
– Machine Preacher Curls
– Cable Curls
Legs/Shoulders
– Squats
– Deadlift
– Machine Leg Extensions
– Seated Leg Curls
– Machine Hack Squats
– Seated Machine Calf Raise
– Seated Arnold Presses
– EZ Bar Upright Rows
– DB Shrugs
– Machine Delt Flies
Back/Triceps
– Bent BB Rows
– Lat Pull-downs
– Seated Rows (V-bar)
– DB Tripod Rows
– Flat Bench BB Tricep Extensions
– Standing DB Overhead Extensions
– Tricep push-downs
– Incline Bench DB Tricep Extensions
I realize the routine will have to be changed up in the near future but for now I'm seeing nice results.
My recovery needs more time than 6 day week approach. My requirement seems to be about 2 days in between minimum. So between once or twice a week. Legs & upper body.
I've gotta say, it's extremely offputting to work out at LA Fitness where there are too many people and working out just isn't fun (especially with the large percentage of douchebags roaming around). As someone who can't afford a home gym (where working out would be FUN, and is an introvert), any suggestions to overcome my pussiness?
3 days a week is much easier for consistency
That's right, chastise them Jeff!
I always try to do my arms before the weekend when I go out country dancing LOL
I don't know I've been doing shoulders on 1 day and then chest another day and then back the next day and then Arms the next day and then forearms Then glutes and then legs and those just fall on whatever day I do them on
Arnold Schwarzenegger was on steroids though
I wonder if this will go down history as one of the videos that distracted you from your scriptures
I never train chest on Monday. All the bench press machines are taken.
Sorry, but this is not a helpful video.
I absolutely don‘t know, what to do now.
all you need to do is go to failure watch dorian yates training videos you can do one set only and do 10 solid reps aslong as you push yourself cnt do anymore..or if you didnt try hard enough to another set but make sur eits failure no need to complicate things its simple
How long should one experiment on a routine before evaluating its effectiveness? 8-12 weeks?
Amazing informative video. This is why Jeff is the GOAT.
I started exercising around 1 month ago and this is my current split:
Monday: tri, bi and forearms.
Wednesday: chest and shoulders
Friday: back
Sunday: legs