4 Day Upper Lower Workout Program (Torso-Limbs Split)

[@LuffyConsolePlays]

I use your old 4 day split , started since a month ago. It feels good

[@ajlivingston5939]

As a man who does Upper/ Lower and is torso dominant, I LOVE THIS SPLIT. one thing I do different is instead of fitting it into a 7day week I push it to an 8 day training cycle to acomidate for the more arm freq. Torso , Rest, Limb, Rest, ect. the more rest also helps so i can push the intensity more and not have to worry about going again the next day to hit the next portion of the split.

[@tonyvee5799]

Same here with high intensity that being said i rest 2 days in between i still get the arm frequency inderect and direct arm work. Those muscles healed with in 48 hours bigger muscle more like 72-96 hours. Im seeing good gains doing it like this with 2 rest days in between. I just follow the rotation if something comes up a day before my second rest day I'll go in and and kill it.

[@emanuelebinetti6499]

That's a nice split, maybe you could consider switching chest and back exercise order on day 3 to alternate their priority. Another thing to be aware of is the potentially great amount of glute volume in both leg days: depending on its set up, one may perform every leg exercise (besides leg curls and leg extensions) with the glutes being the primary muscle being targeted.

[@Hai.tinh.583]

Dr. Swole please make a program for people who train 4 consecutive days and how to progress

[@s1bh4mgodfl3shx]

Wish boostcamp was updated with your newer splits

[@onetube40]

+1

[@Blackening66]

+2

[@OdiseBalliu]

I like your programs a lot. I would like to see someday a program which puts emphasis on the arms. Thank you, sir. Have a good day.

[@traycarrot]

Bro, did you not watch the video 😂

[@LarryShipeWorld]

I miss your content like this. Ever thought of a Lyle McDonald split cover video?

[@MarcSleiman-t2g]

Love u, Dr. swole

[@aj7907]

I've been doing torso limbs since the past 4 months. Do I need to switch to another program or keep continuing?

[@tonyvee5799]

If you see progress i wouldn't

[@yesitsme6]

Aren't you that shorts guy who shows famous people's bodies and then yours and asks to rate them, most of the time they prefer your body type and when you reveal that it's you they get surprised?

[@jylongbun8790]

go lift some weights skinny boy

[@vanwishon]

Wich exercise i can change instead of the barbell back extension?

[@justvibing2497]

Can you make a split of the rock plz. And why don't you add rear delts?

[@piyush2413]

I don't see the photo that your entire KZbin career is dependent on here 😂😂😂

[@hititlitas8863]

How can we add forearm and shrug movements for traps, and a direct rear delt movements ?

[@Mindshift-md9yi]

T1 Torso Bench Press 2x5-8 Weighted Chin Ups 2x5-8 Incline DB Press 2x6-10 Chest to Bar Pull Ups 2x6-10 Cable Flys 2x8-12 Seated Cable Rows 2x8-12 Side Delt Raises 2x12-15 Seated DB Shoulder Press 2x6-10 Shrugs 2x12-15 Butterfly Reverse 2x12-15 T2 Limbs Concentration Curls 2x8-10 Pushdowns V-Grip 2x8-10 Barbell Curls 2x10-12 One Arm Overhead DB Extensions 2x10-12 Deficit Bulg. Split Squats 2x6-8 Good Mornings 2x6-8 Heel Elevated Machine Hack Squats 2x10-12 Leg Curls 2x10-12 St. Calf Raises 2x12-15 Toes to Bar 2xAmrap T1 Off T2 Off Off Repeat 3-4min Rest between Sets Compounds RIR 1 rarely 0 Isolations RIR 0-1 Technique and Control > Weight and Rep Progression

[@SugarComboExtraIce]

@@Mindshift-md9yiwhat does the “T” mean sorry

[@Kevessi]

thoughs on running it every other day? so monday upper, wednesday lower, friday upper, sunday lower tuesday upper and so on?

[@Mindshift-md9yi]

Dorian Yates Frequency: Torso Off Limbs Off Off Repeat If you dont have a complicated / complex Periodization Model

[@Kevessi]

@@Mindshift-md9yi why two days off after limbs? Woudn’t just one day still work?

[@Mindshift-md9yi]

More time to overcompensate and Not only to Recover. More time to Not interfere With doms. You want to get an Adaptation Not Spinning the wheels. If you have Not a complex Periodization and Lift With RIR 0-1 than you have to favor more Rest days and as a Natural lifter. More Rest to regulate your Hormons, cns and muscles. If you lift With intensity It is necessary. It is also the recommended frequency protocol from Dorian Yates for a Torso Limbs Split. For Example a simple high intensity Torso Limbs Split could be: T1 Torso Bench Press 2x5-8 Weighted Chin Ups 2x5-8 Incline DB Press 2x6-10 Chest to Bar Pull Ups 2x6-10 Cable Flys 2x8-12 Seated Cable Rows 2x8-12 Side Delt Raises 2x12-15 Seated DB Shoulder Press 2x6-10 Shrugs 2x12-15 Butterfly Reverse 2x12-15 T2 Limbs Concentration Curls 2x8-10 Pushdowns V-Grip 2x8-10 Barbell Curls 2x10-12 One Arm Overhead DB Extensions 2x10-12 Deficit Bulg. Split Squats 2x6-8 Good Mornings 2x6-8 Heel Elevated Machine Hack Squats 2x10-12 Leg Curls 2x10-12 St. Calf Raises 2x12-15 Toes to Bar 2xAmrap T1 Off T2 Off Off Repeat 3-4min Rest between Sets Compounds RIR 1 rarely 0 Isolations RIR 0-1 Stimulate don't annihilate Technique and Control > Weight and Rep Progression

[@Kevessi]

@@Mindshift-md9yi nice. Did you make good gains on it?

[@Mindshift-md9yi]

Yes If you eat enough, sleep well and try to get better there ist No way you don't get results And this Routine is a lot of fun With thr agonist, Antagonist Sets The pump and muscle Feeling is a lot more fun than a Push Pull Legs Split AS an advanced Lifter The Set and Rep range is more autoregulated Try it, give your Body time to adapt and See how it works for you The more Off Days are also very good for muscle growth You feel fresh With a lot of Power

[@Blackening66]

So, what's the difference between this split and previous 4 days torso-limb split video he showed 2 years ago? High volume vs. Low volume in this one? Is that up to personal preferences or one option is better than the other for newbies bulking? (currently in my 5th week of x4 full body training). I would also consider changing calf raise for some leg raises or any other abs exercise.

[@youssefmagdy2180]

i can't understend what should i do in 1st set. what's the meaning of 1x5-8,2x5-8 ???

[@rafaelcarvalho234]

He said they are back off sets. This means you do the first set with a heavy load, then you take off a little of that load (generally 10%) for the following 2 sets. The goal is to hit the target number of reps in all sets, cause you can get fatigued after lifting too heavy in the first one.

[@cdubs2697]

You work up to 1 heavy set of 5-8 reps, then you take some weight off and do 2 more sets of 5-8 reps. So warm up until you feel you’re ready for your heavy set. Let’s say your heavy set is 225lbs. You do 5 reps with 1 rep left in the tank. Then you take weight off and drop to 205lbs for your second set. You get 7 reps. Then you can stay at that weight for your last set, or take another 5-10lbs off to get to the top end of 5-8 reps. Then once you hit the top end of the rep scheme for your top set in the coming weeks you can go up on weight. Hopefully this helped

[@CarnoMatero]

Can I add face pulls on torso days?

[@frankhammonds7462]

Way too much volume for a natural.

[@gutsdriven.1711]

💀

[@DiegoBly]

This is an absurd amount of volume for beginners all the way to elite athletes. No one is recovering from this kind of volume. Your gains will be significantly worse doing mainly 3 sets of everything. Instead you should opt for 2 sets for most exercises and maybe even 1 set for some and take each last set to failure. Going to failure for 3 sets of 7 exercises will leave you gassed, fatigued and unable to recover in time for your next session. I would honestly cut redundant exercises like you don't need two back or chest exercises and you don't even really need two shoulder exercises. Be smarter about programming it will lead to better stimulus and quicker recovery.

[@zaydmalik387]

Look at his high volume and moderate volume programs lol

[@cdubs2697]

You sound like you don’t know what you’re talking about. First of all, no where does he say you’re going to failure for any of these sets. Secondly, this is pretty low volume compared to most bro split and PPL programs. If you think this is an absurd amount of volume, you’d shit if you saw my old programs I used to do.

[@piyush2413]

This is truly a terrible plan Go stick with that one photo on shorts bro. "Do you recognise the tattoo? 🤡"

[@jylongbun8790]

ok skinny arms

[@piyush2413]

@@jylongbun8790 my pfp is literally 6 year old 😂 come from your main account I can't recognise your tattoo 🧐

[@daniell5751]

​@@piyush2413baby arms detected

[@piyush2413]

@@daniell5751 blind person detected. Are you literate enough to read my previous comment?

[@cdubs2697]

6 years old and still built like a high school cross country runner 😂 🤡