Training split

[IntenseVolume]

Still doing torso/limbs but after reading old dc/phil Hernon thread I’m doing 3 exercises per body part resting about 5seconds between each exercise.

 

[juggy38]

Trying this for a month because I’m bored and limited on free time.

Chest/shoulders/quads/biceps
Off
Back width/thickness/hams/triceps
Off
Repeat.

2 exercises per muscle, topset+backoff. Except biceps/triceps. One exercise….go full retard with a rest pause, muscle round, or myo-rep.

 

[275bills]

After almost two years of full body mostly I'm back to doing what worked when I put on most of my muscle in my twenties....

Workout 1: legs/back (learned this from Nasser in 2005 and never looked back)

Workout 2: Chest/Shoulders/Arms

Take 1-2 days of rest between workouts so essentially an EOD to E3D routine. When I competed at 198, bulked up to 272, and everything in between...I always came back to this split. I remember watching Nasser doing legs/back and it made so much sense because watching him do it you could see (and it makes practical sense) your back and legs are so tied together that working them together "felt right".

And as always, low to moderate volume (as far as sets), but higher reps. I've been doing a lot of experimenting and it's been fun without having a real "plan", but now I'm going back to my roots.

Awesome that is the split I've doing for years now

 

[Flex500]

If you get a chance do you mind posting a sample of one of your training days? I always find methods like this fascinating.

All the movements are generally 2 sets do failure...sometimes three...sometimes one. The training lasts 30-40 minutes. I didn't includes calves below but do them at the end of legs/back day


Monday 4/1 chest/sh/arms

• Weighted deep pushups with hands on blocks
• Weighted Dips
• Side Laterals
• Triceps press down with Rope
• BB Curls

Saturday 3/30 legs/back

• Seated leg curls; I always start this workout with some sort of hamstring movement
• Back Squat: only did one set I ended up really pushing this one
• Romanian Deadlifts
• 1 Arm DB row
• Supinated grip pulldowns

Thursday 3/28 ch/sh/arms

• Cable Fly S/S with incline BB bench
• Machine Dips
• OHP
• skull crushers
• DB curls

Tuesday 3/26 legs/back

• Nordic Curls with static holds
• Leg Extensions
• Leg press
• Barbell Rows
• V bar pulldowns

Sunday 3/24 ch/sh/arms

• Incline BB press
• side laterals
• dips
• cable rows
• one arm pressdown

Friday 3/22 legs/back

• Lying leg curls
• "traditional" deadlift
• Leg Extensions
• Low cable rows
• Cable pullovers with rope

 

[Flex500]

Awesome that is the split I've doing for years now

oh nice! how many movements do you usually do? Do you do EOD training or just go by feel? THanks!

 

[275bills]

oh nice! how many movements do you usually do? Do you do EOD training or just go by feel? THanks!

Atm I am going by feel.

I alternate each workout and bodypart.

If it's leg domaint squats and leg press then I will do a few sets of chins up and maybe 1 more back movement. Something not very taxing

Next workout would be mostly back machines and calves , abs

Next would be deadlifts , rows and lying legcurls.

So on and so forth

 

[primobolan]

legs - every 12-14 days, high volume
biceps/calves - every 5 days, low volume
chest/tricep/side delt - every 7 days (Phil Hernon 3 work sets and rep ranges)
back/rear delts - every 7 days, low volume

 

[sourpower]

All the movements are generally 2 sets do failure...sometimes three...sometimes one. The training lasts 30-40 minutes. I didn't includes calves below but do them at the end of legs/back day


Monday 4/1 chest/sh/arms

• Weighted deep pushups with hands on blocks
• Weighted Dips
• Side Laterals
• Triceps press down with Rope
• BB Curls

Saturday 3/30 legs/back

• Seated leg curls; I always start this workout with some sort of hamstring movement
• Back Squat: only did one set I ended up really pushing this one
• Romanian Deadlifts
• 1 Arm DB row
• Supinated grip pulldowns

Thursday 3/28 ch/sh/arms

• Cable Fly S/S with incline BB bench
• Machine Dips
• OHP
• skull crushers
• DB curls

Tuesday 3/26 legs/back

• Nordic Curls with static holds
• Leg Extensions
• Leg press
• Barbell Rows
• V bar pulldowns

Sunday 3/24 ch/sh/arms

• Incline BB press
• side laterals
• dips
• cable rows
• one arm pressdown

Friday 3/22 legs/back

• Lying leg curls
• "traditional" deadlift
• Leg Extensions
• Low cable rows
• Cable pullovers with rope

Much appreciated. I like your style

 

[Flex500]

Much appreciated. I like your style

thanks! it always just worked out for me when I felt like I was flailing to ground myself in a routine like that. Not a lot of exciting stuff. I change movements a lot but just about 5 per workout and really hard and intense.

 

[sourpower]

thanks! it always just worked out for me when I felt like I was flailing to ground myself in a routine like that. Not a lot of exciting stuff. I change movements a lot but just about 5 per workout and really hard and intense.

Im a basics guy too. If it works I use it. I’ll give things a try but I usually resort back to my tried and true.

 

[big_lech]

2 on 1 off repeat.

- Chest/bi/abs
- back/tri
- rest
- shoulders/arms/abs
- legs
- rest

20 Minute cardio every training day

 

[qbkilla]

This is an old post but good read plan to try this at some point

https://www.professionalmuscle.com/forums/index.php?threads/interesting-theory.1339/

 

[IntenseVolume]

This is an old post but good read plan to try this at some point

https://www.professionalmuscle.com/forums/index.php?threads/interesting-theory.1339/

No volume is not more important than effort otherwise guys would be massive using insulin and soup cans. You’re not going to grow from pumping weights and shooting insulin.
I mean his theory is great and all if you ignore the important part as he did “a couple reps shy of failure”.
Also what is he counting as sets?

 

[275bills]

This is an old post but good read plan to try this at some point

https://www.professionalmuscle.com/forums/index.php?threads/interesting-theory.1339/

 

[qbkilla]

View attachment 195754

My man!

 

[Trenbolonetax]

I’ve been doing PPLPPLrest for the last 5+ years. I really enjoy the flexibility of exercise selection within the PPL structure. Typically exercise selection looks something like this.

Push:
- chest flys
- hammer strength chest press (unilateral)
- db lat raises
- db shoulder press
- super set (minimal rest): dip machine + machine shoulder press variation + single arm cable tricep push down

Pull:
- hammer strength plate loaded row (unilateral)
- lat pulldown
- chest supported t bar row
- underhand single arm lat pulldown
- super set minimal rest: cable pull overs + single arm bicep curls + cable rear delt fly

Legs:
- alternate leg extension + hamstring curl
- smith machine sldl
- single leg hinge leg press (quad focus)
- weird hack squat machine which I set up so I can do single leg split squats (leave one leg dangling back behind/ below machine) + calf raises
- if still gas in tank, walking lunges or back to more leg extensions / hamstring curls

This is just a general outline. Things do change from time to time. A lot of the time I’ll rearrange exercises so that I’m focusing on shoulders instead of chest, or back thickness instead of width, or hams instead of quads, etc.

This is all completed within an hour to 70 minutes (legs), so I’m not taking a ton of rest between sets and really getting after it. Probably doing too much according to the literature and not taking enough rest days, but my training sessions are the thing I look forward to most in life so not going to deprive myself of that. I’m okay if I’m not optimizing gains.

 

[Testosteroni]

I normally try to focus on hitting exercises that includes arm dumbbell, sled pulls, squats and power cleans.
Mon-Sat

Usually start with 10 light kettlebell swings followed by 10 dumbbell thrusters, then do 9 of each, then 8 until I feel warmed up

Weighted vest 50lbs Burpee box jumps (8 reps)

Kettlebell swings (8 min)

Comfortable weight amrap barbell squats (3 sets)

Weighted Sit-ups (3 sets)

Amrap Push-ups (3 sets)

Ring rows (3 sets to failure)

Burpees alternate with sleds in between (3 x 5 min sets)

Jump Squats (3 x 2 min rounds)

Pull ups (3 sets to failure)

Overhead DB Press (3 sets, 12 reps)

Front squats w/ barbell (3 sets, 12 reps)

Chin ups (1 set to failure)

Push-presses (8 reps)

Air squats (100 reps)

Hanging leg lifts ( 3 sets to failure )

DB lunges ( 3 sets, 12-15 reps )

Power Cleans ( 1 set amrap )

Finish with 60-90 min LISS

 

[275bills]

I normally try to focus on hitting exercises that includes arm dumbbell, sled pulls, squats and power cleans.
Mon-Sat

Usually start with 10 light kettlebell swings followed by 10 dumbbell thrusters, then do 9 of each, then 8 until I feel warmed up

Weighted vest 50lbs Burpee box jumps (8 reps)

Kettlebell swings (8 min)

Comfortable weight amrap barbell squats (3 sets)

Weighted Sit-ups (3 sets)

Amrap Push-ups (3 sets)

Ring rows (3 sets to failure)

Burpees alternate with sleds in between (3 x 5 min sets)

Jump Squats (3 x 2 min rounds)

Pull ups (3 sets to failure)

Overhead DB Press (3 sets, 12 reps)

Front squats w/ barbell (3 sets, 12 reps)

Chin ups (1 set to failure)

Push-presses (8 reps)

Air squats (100 reps)

Hanging leg lifts ( 3 sets to failure )

DB lunges ( 3 sets, 12-15 reps )

Power Cleans ( 1 set amrap )

Finish with 60-90 min LISS

Your going to make a great cheerleader

 

[Hyperemia]

Your going to make a great cheerleader

Found Testosteroni