I do a left/right split. I train the left side of my body one day, and the right side of my body the next.

The best split is this: Monday: Head Tuesday: Shoulders Wednesday: Knees Thursday: Toes Friday: Knees Saturday: Toes Sunday (The Lord's day): Rest

Always spot on

Jay has had the same haircut for 25 years

I think a problem people have when creating their splits is insisting on fitting them into 1 week. I do a push pull legs variation that spans 9 days (including rest days).

I do ear lobes and neck day. Along with 1 year rest days

Great explanation , thank you for the demo.

Any split is fine as long as you're hitting everything with about equal frequency

PPL is definitely the best way to go as a beginner 100% And there’s nothing wrong with sticking to it, just find your rhythm like jay said.

Thanks for all the great tips and factual information and bring all your experience to the peeps watching Jay you’re still killing it!

Best ever jay my mentor

Bro science lmaoo

Beast Mode***

I do a PPL version splitting up quads and hamstrings and I don't try to fit it all in 7 days. It's more like a rolling schedule. Legs (Quads & Calves), Push (Chest/Shoulders/Triceps/Lateral Delts), off day, Legs (Hamstrings/Glutes/Calves), Pull (Back/Biceps/Lateral Delts), off & repeat.

I’m looking to get started, thank you for this

DIOS LO BENDIGA MAESTRO

The experimenting with the different splits is fun. Just learn and evolve. Some lifts work serveral muscles. Key is to just enjoy your workouts and get plenty of rest. Started hitting incline bench more and pec deck machine and really feeling it more. Just mix it up, go hard and be smart.

I’ve always worked out the way jay does from day one. In body groups

Such great advice, i expect nothing less from mr olympia

Yes push pull legs is awesome

I've been doing Push-Leg-Pull-Leg for about a year now. The two leg days are different however. One is quad/squats focused, the other is hamstring /RDL focused. Calves happen on both leg days. I work out at the most 3 days a week usually.

I love compound exercises

Sick track on this one

perfect

Best for me

Im sorry i know i was supossed to hear Jay's wisdom but i was distracted by the other Jay's liftin

I like switching every workout. Biceps and back to biceps and triceps. Opposites and working groups. That is just an example.

I am a beginner and I do Chest&Triceps Back&Biceps Rest Shoulders and forearms Arms with dips Legs Rest I know it should be optimal to train a muscle group 2x within a week, but I enjoy this Split and I always look forward to getting to the gym.

Chest, biceps, triceps, shoulders, legs,

I started with 6 day bro split, then to PPL , then did multiple modifications, now my 5 day asynchronous split looks like this 1. Chest front delts side delts 2. Back, rear delts, traps 3. Arms 4. Legs 5 rest , Repeat .

PPLrULr is the 5 day split I like, or PPLrFBrr for 4 days if I can’t make 5 that week 💪

Jayyy amigo cuánto peso levantabas en unos cuantos minutos eso te daba ese gran poder creo que competistes a grande niveles y eras muy grande en esa categoría solo fuistes superado por los mejores Jay .

Pull is back and biceps, push is chest triceps and shoulders. You can put different emphasis on certain muscles within the back for example. Start with high rows if you want to hit the traps, you’re still hitting lats just with less emphasis

I went from the Bro Split to the PPL split. I love the PPL split!

Mon: chest....Tues: back...wed: legs... Thurs: arms.. Friday shoulder's... weekend off

Some muscles recover faster than others, train the big ones when you can and train the smaller ones as frequently as possible.

I do the same thing. Wow.

This is the routine that allowed me to gain 30 lbs in the first year of lifting at age 22. I went from 135 to 165 at 5'9". The first 10 lbs came the first half of the year but the last 20 lbs came in the last half. I'm not sure if this is why but I gained the first 10 lbs from push/pull/leg bro splits and I gained the other 20 lbs from focusing on muscle groups. Day 1) Chest, Triceps, Mid Back Day2) Legs, Forearms, Lower & Upper Back Day 3) Shoulders, Biceps, Lats I waited no more than 7 days before hitting the same muscle group but I always rested at least a day between each workout and each month I would switch from mod rep ranges to low rep ranges. Now I am growing with sets of 30 - 50 because at 42 I can move a lot more weight at that rep range so it still triggers hypertrophy

Doing the split allows for me to target & give my all to each 2 body parts that day. I could never be doing several or full body. For me, I need to expend all my energy and strength for specific parts and that works so well.

Every split is ok as long as you can reach your personal goals and can do it consistently

かっこいいです。

Thanks DJ 💪👊

I use to do PPL. However, after optimizing my volume and high intensity to failure sets in between? I realized i had to have a Shoulders day on its own with Triceps, so it became now a Bro-Split for me since i like to annihilate the rear delts first as my first to do on my Shoulders day (between 5 to 7 sets of rear delt flys w/ dropsets to failure as well), and noticed dramatic gains. Moreover, my Chest day contains Triceps and Abs, that alone takes me a good amount too. Though Back with Biceps day and Leg Day are my most draining days, so i try to have Legs on Mondays and Back on Fridays when Wednesdays are my Chest Days, Saturdays are Shoulders & Sundays either mobility work with cardio/HIIT or back to Chest Day, then Tuesdays, Thursdays and Saturdays i have Krav Maga & B Jiu Jitsu training.

The most optimal split is the one you can stick to. I do push / pull / legs / shoulders arms

I don't know a lot about body part splits, but it probably does speak to their efficacy that the PPL routine I've programmed for myself after a lot of tooling around with other smarter people's PPLs, wound up having elements of a body part split built into it. Like a push day a targeting chest and a push day B targeting shoulders and triceps.

Thanx man 🫡 what an idol , despite bodybuilding is unhealthy though

I like chest & arms. Then Back and delts. Legs are their own thing. It just feels more natural to me.

Front/back split is super optimal. Chest, front and side delts, triceps, abs, quads. Back, rear delts, biceps, hamstrings, calves.

My split: Chest/arms Legs Shoulders Core Back / less brutal arm day

I do push pull legs. Its just super hard for me to do like opposing muscle groups like doing chest/lats bis/tris. Bis and tris is easy and glorious but the amount of compound movements with chest and lats takes so much out of me. Then i struggle with not wanting tris sore when i do chest or bis when lats, similar with delts. Just feels like my recovery times cohesively and it feels like im not killing myself one day and strolling through the park the next. Ill do calves and or abs as a day off (training calves roughly 5 days a week). I also keep the intensity a little extra high for legs, mine are naturally skinnier and i feel like the size of the muscles makes sense i would have to go a little overboard. I like isolating before compounds now on legs because its easier for me to get to failure and beyond more often and it decreases my likelihood for injury. Ive gotten great numbers on compound leg lifts that honestly were kinda bad ass considering the eccentric time i was getting and what not but i ended up with my knees constantly being sore and its honestly just not worth it. If i want to become a powerlifter ill make sure i train form and mobility like crazy but right now i havent been consistent enough, my muscles will be ready for things my ligaments and tendons arent.

I know a someone who won a Mr Olympia (won’t say his name) and he does push pull legs. So it still work at a higher level

Ever since I started Upper body / Lower Body splits I've exploded in size

I do a head and shoulder, knees and toes split I find it’s most optimal

I mix ppl and bro split into a hybrid. I have PPL days but also days for grip and for delts, for cardio, and i do calisthenics skill training aswell. All customized to my personal needs and goals. Not for everyone.

I like ppl and hitting everything twice a week. But I feel you can neglect the smaller muscles on that split. I like a variation of the bro split. Chest and shoulders/ legs/ back and rear delts/ arms and shoulders. Then repeat. Hit everything about twice a week. Sometimes ill throw in some sets of triceps on chest day and some biceps on back day.

I don't even train splits. I do one heavy exhaustive lift (squat, bench, deadlift) per day then do the lighter weight stuff until I'm whooped. Basically full body 4-5 days a week rotating out my heavy lifts. But I recover quick and if I feel a certain body part is thrashed I just take a day or two off from hitting it. Pretty easy. My gains are good too. I don't feel like a split would make me gain faster.

My push day Chest press or bench Incline fly dumbbell or machine Barbell shoulder press Lateral raise Close grip bench/skull crushers Tricep pull down Bodyweight dips My pull day Pull ups and chin ups Lat pull down or barbell row or seated row Hammer curls Dumbbell or pulley curls Reverse pec Dec or face pulls Farmer carry 2 sets Leg day Deadlifts Calf raises Leg extension Leg press, both normal stance and feet higher up for hamstrings Elliptical Usually one or two 20-30 minute cardio sessions per week (elliptical)

Full body 5 days a week with a different priority body part trained first in the work out

I do Push+core+tri , Leg+forearms, Pull+bi.😊

NO CAP !!!

All of this stuff works. It's up to you how to optimize your workouts.

I do legs Monday, chest Tuesday, back Wednesday, shoulders Thursday, arms Friday

Group body parts is go to way (if) if you have time to spend at the gym . You only have a couple days upper lower split

I do right arm 3 times a day no rest days. Stay hard!

Cbum 🏃‍♂️‍➡️🏃‍♂️‍➡️🏃‍♂️‍➡️🏃‍♂️‍➡️left chat

PPL + upper lower, for 5 days a week is my favourite

I train upper left and lower right one day, then upper right and lower left the next....

💪🏼👍🏼

Seeing as I can only get to the gym about three times a week, I do push/arms/pull days with one or two legs exercises every trip.

how about all the laughter directly after alllll my shakes, i say do another amen

Hi Jay. What would be an ideal two on/ one off day for someone with a bog of experience wanting to train four days a week? ( not weekend as spent at work/working non stop). Thx

I also thinks its easier if you cant go to the gym everyday of the week for whatever reason, its much easier to hit everybody part every week trying to do 3 days rather then what was happening to me where id do arms chest and miss legs and then 2 days go back, have a lot of things to hit but my arms and chest have also been rested and can go again

I do arms/shoulders/back and then the next session I do chest/legs/abs. Works great for me.

PPL all the way 🙌🏻

Me and my brother do a push/pull split with a leg day and ab day and a cardio day because of Sam sulek, he knows when you don’t hit your cardio, he’s making a list but only checks it once like a pimp

J.C.×4.Mente y genetica privilegiadas.

The best one is the one that is focused on your build .Take a paper right every muscle groups from your best to worst and the best is trained one time per week and the worst 3,the other ones dipends ok how many days you want to train so you choose how many times they been trained to feet with how many days you want to train .Simple and better to make a more balanced phisique,the way i fixed my weekneses.

A modified push pull where I put delts with legs is another good split three days a week but that works for me

Never forget there is a big differance to training and recovery between someone on juice and someone whos not

Back and Bi's, Chest and Tri's. F everything else.

Brosplitir was great for begiinners If your train one muscle group /week, nomather how hard you hit it, you wlll be full recoverd ubtill thel next week, nomather how hard you hit it, Most pepoe would be ready to do a 100% gymsession the next time/week😅

Instead of PPL, I actually do shoulders/tris, back/bis, and legs on their own. Hmm… sounds an awful lot like PPL

I think the problem is that people group all the leg muscles into one leg day when you don’t do that for upper body. There is back day arm day chest day shoulder day. so for legs there should be quad day hamstring day calf day and maybe even glute day unless you do that with hamstrings. And then core too lol

I’ve seen a few clips of Jay doing incline DB. Is it me or does he cut the depth on his left arm?

Day 1: Abs, Quads Day 2: Chest, biceps, gastronemious Day3: Abs, back(traps/rear delts), triceps,*forearms Day 4: Shoulders, hamstrings, soleus

upper~back chest and arms arms rest pull push legs rest

PPL is fantastic for me who can only do bodybuilding three days per week. It actually ended up being LPP. LEGS- Seated Ham curls 3x15 Leg Extension 3x15 Glute focused back extension 3x15 Leg press variant 3x16-20 Abductor machine 3x15-20 PUSH- ISO hammer incline press 3x15 Low incline cable chest press 3x15 Decline-ish chest press machine 3x15 Lying cable Lateral raise 3x15 Low to high cable fly 3x15 Triceps push downs 3x15-20 PULL Pulldown Machine 3x15 Wide grip Mid back row 3x15 Hammer strength ISO low row 3x15 Lat prayer- 1 arm cable shrug super set 3x15 Bicep machine 3x15-20 Control your reps, feel the stretch, feel the muscles your trying to work. This is bodybuilding not weightlifting!

I guess when I do pull day I tend to do back with biceps naturally.

Says he doesn’t do push, pull, legs and just groups body parts and describes a push, pull, legs split

What gear you takeing now

Well PPL is the split Ronnie used so I’ll stick to it

Yeah I do muscle grouping like Jay Cutler learned from Jay cutler.

Ppl isn't that good for me. I do back, chest arms, shoulder x2 then one rest day and repeat.

Bodies are there to be looked after not by parents gene requirments❤

Cutler - feel free to do a bro-science split as a beginner but when you get serious ditch the bro-science. Pretty sure that was his message here.

What exactly is push pull legs Like Monday push-ups Tuesday pull ups Weds legs Thurs rest???

Legend time when jay defeat Ronnie

Most people do splits when they should be doing push pull legs

Can anyone tell me if my routine is okay? I’m not that experienced if anyone has tips? UPPERBODY DAY warm up: treadmill or stairmaster 10 min Chest press (push) warm up+ 5 sets 6 reps Shoulder press (push) warm up+ 5 sets 6 reps Lat pulldown (pull) warm up+ 5 sets 6 reps Low row (pull) warm up+ 5 sets 6 reps LEG DAY warm up: treadmill or stairmaster 10 min Leg press warm up+ 5 sets 6 reps Gluteus medius kickbacks warm up+ 5 sets 6 reps Rdl’s warm up+ 5 sets 6 reps Sumo deadlifts warm up+ 5 sets 6 reps ABS DAY warm up: treadmill or stairmaster 10 min Abdominal crunch (abs) warm up+ 5 sets 6 reps Russian twist (abs) warm up+ 5 sets 6 reps

upper / lower >>>