best gym split?

#1

michaelisupset

it’s PPL.

#2

Dudhi

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legs only. maybe lats.

#3

RapGod

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l*gs

#4

Dudhi

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LEGS.

#13

RapGod

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NOOOOOOOOOOOO STOP

#15

Dudhi

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JOIN ME RAPGOD IN LEG DAY.

#17

RapGod

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NO L0G IM NOT DOING L0GS NOOOOOOOOOO

#19

Dudhi

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HAHAHAHAHAHAA YOU SHALL HAVE SORE SORE LEGS AND BE UNABLE TO SQUAT TO SHIT

#5

michaelisupset

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I know it’s fat….

#7

Dudhi

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YOU GET IT.

#67

shaggyboy1030

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I see you want those big bundas

#6

kfan4238173

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upper lower and u just skip lower a lot and play football/walk instead

#8

michaelisupset

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how much time do you spend doing upper though

#9

kfan4238173

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like 90 minute

#10

michaelisupset

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spending 90 minutes doing that just to do cardio after would make me suicidal i’m ngl

#63

flashbackisgoatofval

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dont skip legs. this why his legs small

#11

cobalt21312

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i do arms/shoulders, then chest/back, then a abs/cardio day. skip legs bc my job requires walking a ton and also legs sucks.

#12

Dudhi

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but think about fat your ass can get with legs.

#30

cobalt21312

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this is something i haven't considered.

#31

Dudhi

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trust me, ppl dont care for a big chest, but if you got a fat ass? the people love you

#45

cobalt21312

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perhaps I'll be adding leg day back into my workout plan.

#46

Dudhi

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a true visionary.

#14

FrenchToast

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don’t be like me and do arms,legs, and core all in the same day

i’m always dying the next 2 days after

#16

Dudhi

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why are you doing them all in the same day

#20

michaelisupset

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french please just switch to upper lower

#18

Tilinogmez12

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Push pull legs upper lower

#21

Dudhi

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why has everything in this thread gained 2 downfrags

#22

kfan4238173

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i guess they rlly dont like working out, cause it hurts and stuff

#23

cameran

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it involves going outside.

#24

ynuser

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Upper lower bro, u get hella time to recover and feel like u are at ur best everytime u step in gym. I plateaued progress on ppl and switched to u/l and it's been working so far

#38

Yellooow

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You were using pplppl or ppl-upper-lower?

#47

ynuser

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I did ppl for a year then hopped on ulr

#61

Yellooow

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6 or 4 days a week?

#64

ynuser

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4 bro

#25

Two_Percent

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which fatass is downvoting everything

ppl is goated tho, i prefer pplpp

#48

Two_Percent

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Hop of your alts lard ass pick up a dumbbell

#51

Dudhi

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LMFAOOOOOO fr mfs aint seen a squat rack in they lives

#58

Two_Percent

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Sitting down in their chair to doom post vlr is enough of a leg workout

#26

Rishoo

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Theoretically it’s full body every other day, practically probably upper lower

#27

sinkyourhead

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im getting lazy lately. so for now I think full body

#28

OkOkay

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push pull push pull

#29

31Raven

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prob like split 2

maybe kickoff tho

#32

seven_glazer

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monday: chest
tuesday: chest
wednesday: chest and arms
thursday: back and a bit of chest
friday: chest
saturday: arms
sunday: rest and chest

#33

Dudhi

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where the legs at gang

#34

seven_glazer

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just walk to the gym, that also counts as cardio as well

you killing two birds with one stone

#36

Dudhi

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im putting you under the leg press 90 kg. its time for legs.

#37

seven_glazer

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i can squat 800 solid ass pounds bro

#40

Dudhi

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wtf are you eating gang that you squatting this much wit no training days

#41

michaelisupset

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there is no way

#35

michaelisupset

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you need to rest your legs more, man

#39

scufsxoval

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You mfs do not go to the gym

#42

Dudhi

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drop the split

#43

michaelisupset

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I can literally deadlift 135 bro, don’t play with me

#44

_blahaj

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kg or lbs? I'm impressed a lot more by one of those than the other

#49

michaelisupset

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whatever your heart decides

#50

_blahaj

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tons for sure trust

#52

michaelisupset

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(I haven’t done a deadlift in 6 months but I did hit 405)

#56

Dudhi

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CINEMA

#59

michaelisupset

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#fuckdeadlifts

#60

Dudhi

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well yeah i don't do em cuz i fear for my back cuz of my SHITE form that i have not fixed.

#62

michaelisupset

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my lower back hurt for two days after I hit 405 (I know it was bad form but still. fuck deadlifts)

#53

I_LOVE_LESS

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glutes 7 days a week

#54

michaelisupset

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preparing for less?

#55

I_LOVE_LESS

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i wish

#57

Dudhi

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legs all day everyday LETSGO

#65

Tilinogmez12

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Not a single upvote 😭😭🙏🙏

#66

Pengu12

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U/L got me benching two plates

#68

Re2

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all the fatties of vlr downvoting

#69

shaggyboy1030

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lmao that's like 90%

#70

underdog_Supporter

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PHUL. The best. You will never convince me otherwise. Or SL 5x5 with some isolation exercise for beginners. If you train to almost failure multiple times a week, any workout program is okay. Even fools have nice bodies because they do shit workout consistently

#71

shaggyboy1030

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The difference between shit workout for 5 years and good and knowlegable workout for 2 years

#72

elendooo1

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I do PPL U L

pretty much

Day 1: Push chest and triceps (or biceps if u prefer that)
Day 2: Pull Back and biceps (or triceps if u prefer that)
Day 3: Legs
Day 4: rest
Day 5: Upper (ur whole arms +chest and back)
Day 6 Lower (legs and abs)
day 7: rest

Every excercise train until failure and MAX 2 sets
repeat.

I have tried multiple training splits and i feel that this one is the one that gives me 1 the most motivation to go to the gym bc i feel like depending on ur split u may lose motivation for the gym. 2 the biggest gains in the smallest amount of time+ i feel satisfied with myself after every session.

#81

Pengu12

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Switching biceps and triceps around for PPL helps soooo much

#73

vexdia

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Day 1 back bi
day 2 chest tri
day 3 legs and shoulders
day 4 SHARMS (shoulder + arms)
day 5 back bi
day 6 chest tri
day 7 cardio + shoulders

do lateral raises daily cuz those muscles recover very quick so u can isolate and train them everyday thats the best way they grow and they are the most imp muscle for ur aesthetics or bulky looking appearance

#74

elendooo1

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get some rest gang
good split tho i just dont like the idea of spamming lateral raises because i hate doing them. 3x a week is enough imo

#75

vexdia

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day 7 and day 4 is lowk rest it js takes 30 minutes for day 4 and like cardio is active recovery + im unemployed rn ( summer before university begins in august ) so i can do ts 😭
also yeah obv dont do lateral raises every day if u dont like them cuz it wont make that much of a diff but spamming shoulders is the best method for it to grow for me

#76

elendooo1

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do u use anything else for shoulders? any shoulder presses or cable face pulls?

i usually do machine shoulder press and cable lateral raises for my shoulder and sometimes face pulls but not often

#79

Skorp4k

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i do shoulder presses with dumbells, cable face pulls and lateral raises
my gym trainers suggests plate or barbell shrugs but idk

#82

vexdia

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shoulder press , rear delt flyes , lateral raises thats all u need

#77

namuw0w

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PPL or UL is the best way to go

bro split is pointless lol

#83

vexdia

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its really not pointless lmfao all splits work, and all the fitness influencers preaching PPL now had done bro split to gain the muscle in their first 2-3 years which is where u make majority of the gains

#78

Skorp4k

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back bicep
chest tricep shoulder
legs and core (if you wanna do core otherwise just legs)

#80

Vortexy

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chest (naturally hits triceps)
back and biceps
legs
shoulders (also naturally hits triceps)
light abs/rest

#84

icantyuki

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its ppl and it will always the best

#85

archetype

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ppl and for the most part i follow jeff nippard's ppl but with some changes and additions