BEST Science-based FULL BODY SPLIT for Muscle Size (3 Days per Week) | FULL Program Explained

[@DrSwole]

I've shared the Excel file for this program in my Facebook group! Join the group and download the program for free here: facebook.com/groups/drswole Check out my books to learn how to customize your program and run it over time: askdrswole.com/ If you’d like a free copy of my exercise substitution lists, follow me on IG (@dr_swole), DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs

[@2316dustin]

Do you have a 5 day a week full body program?

[@DrSwole]

@@2316dustin I don’t at this point

[@DrSwole]

@@2316dustin what split are you currently using?

[@RyanJCherry]

At this time were you running a back specialization program? I’ve always wondered how to change volume for strong muscle groups in a specialization program. So confusing

[@DrSwole]

@@RyanJCherry I was prioritizing back but that wasn’t reflected in the programs I shared in videos

[@LB_RS6]

This is probably the best full body split I’ve seen, I’be been using Jason bluhas novice full body which focuses a bit to much in strength for me. I’m going to give this one a go

[@DrSwole]

Thanks! Let me know how it goes

[@aidangittings]

Tried your Arnold split. I trust you with my gains, I trust you with my life

[@DrSwole]

That means a lot! Thank you

[@esinfa]

This video is 3 years old but still very valid and valuable. Best full body split I have ever seen👍🏻

[@julienbeaurain3558]

Hello ! I came across your chain by chance, I have been practicing bodybuilding and functional ring training for over 10 years. I watched a lot of KZbinrs and met a few coaches in France. But you really are the best in terms of information quality and consistency. I watched some of your videos and they are really very relevant. well done

[@DrSwole]

Thanks so much! That means a lot

[@DrSwole]

Do you ever use ring training for bodybuilding or just for functional purposes?

[@julienbeaurain3558]

gyms are closed in france so rings are a substitute. It is very good for certain movements push ups, dips for the amplitude and the instability allows a sheathing and a deep isometric work. I will even use them by adapting your full body home program which I find very good.

[@DrSwole]

@@julienbeaurain3558 awesome! Yeah they can be useful for a couple exercises although the instability makes it tricky for others

[@julienbeaurain3558]

@@DrSwole I did not find on your channel a video on active and passive stretching. I never really knew if they were productive or not. I would like you to treat this subject with your knowledge. It could be useful to all I think.

[@ToRm3NtOrZz]

Good job man Keep the series up with 4/5/6 days splits! ▶️👍

[@DrSwole]

Γιωργος Τσοκανας thanks for the feedback! I’m planning on covering the other splits soon

[@andreiacacio2010]

@@DrSwole hey man i have a question specifically in the chest ok so how am i gonna work my upper chest when it only consist of barbell bench press, can i do it in this format week 1 barbell bench press week 2 inclined barbell bench press is that ok?

[@DrSwole]

@@andreiacacio2010 id keep it the same from week to week. If you need incline work then replace some flat bench sets

[@DrSwole]

@@andreiacacio2010 is upper chest a weak point for you?

[@andreiacacio2010]

@@DrSwole yeah my upper chest is flatter than the nevada plains

[@issameharchane3009]

love your videos man. well explained. thanks

[@DrSwole]

ISSAME HARCHANE thanks man! Appreciate the feedback

[@nguyenppl]

Loved this video so much! You delivered the information beautifully and I will be using your full body program example!!! Thank you kindly ❤️

[@DrSwole]

Glad to hear!

[@DrSwole]

What are your goals?

[@pandaran8453]

Is it possible to change barbell bench press on day 3. for incline bench press or incline dumbell press ?

[@evernew23]

Yea that’s fine

[@aj7907]

Hey Doc, this is a really good program and I'm going to start using it. I'll let you know about my progress! Question: How to select the weights for each of these exercises? Should I choose the heaviest weight that I can lift for my 1st set, and then use it for all other sets. Or should I do a reverse pyramid, or just a pyramid?

[@DrSwole]

Cheers man! I’ve done a video on pyramids sets

[@DrSwole]

kzbin.info/www/bejne/oHSvmK1qaNV4otE

[@SundinOwnsYou]

Just stumbled upon your channel. Loving it so far. For someone with lower back issues, any recommendations to replace the deadlift and RDL with other exercises? Thanks !

[@DrSwole]

SundinOwnsYou thank you! Glad you found the channel. What issues do you have?

[@SundinOwnsYou]

@@DrSwole thanks for the response ! I get low back pain during these types of exercises for some reason. Have checked the form. But have had a few back sprains in the past

[@DrSwole]

SundinOwnsYou have you had someone work with you on technique? That’s usually the main thing, since other movements might aggravate the problem. That being said, other picks for glute/hams would be hip thrusts, good mornings, and back extensions

[@SundinOwnsYou]

@@DrSwole thanks !

[@DrSwole]

SundinOwnsYou you’re welcome! Let me know what you end up settling on

[@mb27904]

how would you put the sets and reps to achieve optimal hypertrophy for intermediates

[@DrSwole]

SyukCraft FTW the sets and reps as written could work for an intermediate but more as a starting point. You’ll need to modify those yourself to find what’s optimal for you

[@DrSwole]

SyukCraft FTW check out my videos on volume and rep ranges here: kzbin.info/www/bejne/kIKbmWWwltpjgdE and kzbin.info/www/bejne/rZO3pIyAZcmYh6s

[@eingoogle-benutzer4270]

Hey, thank you - again - for another great plan. What changes would you make to bring it to intermediate level?

[@DrSwole]

Probably add more volume

[@brandonjames8671]

Awesome content...would like your thoughts on the 10 week size surge from iron man magazine ...full body 3 day split...thanks in advance

[@evernew23]

My thoughts?

[@HadrienBechara]

Hi Dr. Swole, thank you for this amazing program and video! Any exercices I shouldn't do with a shoulder bursitus / possible biceps tendinitus?

[@DrSwole]

You’re welcome! I’d just go with what feels good

[@DrSwole]

Which exercises cause you pain?

[@miguelmiranda9122]

Hi loved this vid and the workout. I have been watching al you're videos and I would like to congratulate you on the manner in which you deliver the content. Ver well explained ands easy to understand. I have a question; how long would you suggest the length of the workout, in particular this one should be? Thanks.

[@DrSwole]

Thanks so much! Depends on how much rest you take but probably 1-1.5h

[@DrSwole]

How long are your workouts usually?

[@miguelmiranda9122]

@@DrSwole more o less about 1.5 hrs. I did Monday today on this workout and loved it. Very nicely planned. it took me 1.5 hours not including like 15 minute warm up before starting. thanks for. answering.

[@DrSwole]

@@miguelmiranda9122 okay great! And no worries

[@originaltklappah9245]

Hi Dr Swole, First of all thanks for uploading the program. Is there any specific reason you didn't put in any unilateral work for legs? Kind regards

[@DrSwole]

T_KLäPS T_KLäPS good question! Not specifically. I think a heavy squat/deadlift variation should be the main focus of your training if you only have 3 days per week though

[@DrSwole]

T_KLäPS T_KLäPS are there unilateral leg exercises you particularly enjoy?

[@originaltklappah9245]

@@DrSwole No not really 😃. I was just wondering. I thought of throwing one in just to make sure both legs are equally strong. I have been struggling with this after acl surgery.

[@TheVratilo]

@dr.swole for maximum gains for begginer (optimal) would you recommend this full body structure or upper lower?

[@igalf07]

Thank you for your videos, they are very useful. Can you please suggest a plan for 3 days training with for upper/lower split (2 day) and one day full-body training, considering 10-12 sets/week. thank you in advance.

[@DrSwole]

I don't have anything put together but you should just try rearranging the exercises in this video!

[@DrSwole]

Just try to hit all the major compounds on your full body day

[@rogeriomira6586]

Hi, I really enjoy you videos, they are awesome. How would you set up a 4th day of full body in that programme?

[@DrSwole]

Thanks! Help me share the channel around

[@DrSwole]

It would depend on your goals but probably with higher rep work

[@Kosiduss]

What do you think about switching up the upright rows from some face pulls for rear delt development? Wouldnt it be better to have some incline bench as well instead of always going flat? And also I like alternating from hammer curls, spider curls and and seated incline curls to target the different heads of the biceps? do you think it's a good idea?

[@DrSwole]

I think face pulls would be fine as long as you don't see your side delts lagging

[@DrSwole]

Some incline bench would be okay. I set this program up only as a starting point and for someone relatively inexperienced I'd rather them focus on the most basic movements

[@DrSwole]

The curls you mention would work! There's really a lot of flexibility in exercise selection. More here: kzbin.info/www/bejne/f3zGeoaDh5Wrn5I

[@Kosiduss]

@@DrSwole ok thanks for being so reactive. last question: some people say that there's not much growth potential for calves and it's almost entirely genetics so it's not worth training in isolation. do you disagree with that?

[@DrSwole]

@@Kosiduss No problem. And I disagree! Calves are difficult to build but they will grow with consistent effort

[@labbie1148]

Hey dr swole, I was wondering for day 1 and day 2 squat should the weight be the same or should day 2 squat be lighter

[@sth2937]

Dr Swole love your stuff, do have a home guide? Barbell and dumbbell workouts, substitutes for lwg curls andef press?

[@DrSwole]

Yes check out this playlist!

[@DrSwole]

kzbin.info/aero/PL-U2jvez_hi9QhqD-LxeXAlkJ1zuFJZO3

[@DrSwole]

I’d probably just replace leg curls with more hip hinges and leg press with squat variations

[@sth2937]

@@DrSwole thanks for the quick reply.

[@michaelsammon1301]

Looks like an amazingly balanced program when you look at the volume per body part. I might try it as I’ve never done a full body program, I haven’t seen one that covers as many muscles as this before. One less day in the gym might suit me better.

[@DrSwole]

Cool!

[@ryanburch3092]

Hey @DrSwole - Any issue with replacing the leg press with squat so squatting 3x a week?

[@jakobebryant3422]

I’ve been working out for a few years made a huge transformation but I didn’t really get the concept of sticking to a program until recently so now I’m basically asking how was this workout plan workout for me being somewhat intermediate lifter

[@jakobebryant3422]

How would this workout plan workout for me being somewhat of an intermediate lifter*^ also in the army so I’m prioritizing running alot throughout the week

[@DrSwole]

Glad that you’re focusing on your programming

[@jakobebryant3422]

@@DrSwole so do you think this will be a good plan to stick with for a while

[@jakobebryant3422]

@@DrSwole I’m pretty strong I just gained some body fat that I want to get off so I’d appreciate your out put

[@DrSwole]

@@jakobebryant3422 I think it’s worth a try

[@mervinmcdonald4676]

What about glutes and rear delt work. Would you recommend adding more exercises to address these?

[@DrSwole]

Yes if needed

[@DrSwole]

Are they weak points for you?

[@zenjoshwaable]

This is great stuff. Like many, I have been scouring the internet researching different work out routines. Traditionally, I have always done bro splits, but I am interested in switching everything up and trying something completely new. I have been looking for a full body routine, but I have found nothing so organized and succinct as the one here that you have so generously shared. My goals are lean muscle ripped. I am committed for 6 months of diet and routine. Yeah, I have a lot of work to do, ha! Quick question, I want to do at least 5 days, but I am conscious of over training as I have made that mistake in the past. Citing Brad Pitt Fight Club workout, he performed 2 hours of high heart rate cardio per week. Do you think 1 hour of cardio on Tues and Thurs would compliment this routine? Still maintaining 2 days of rest on weekends? Many thanks for all the valuable information, all best.

[@DrSwole]

Appreciate the kind words. I think it'll be okay at the beginning but you'll have to monitor your recovery and progress

[@DrSwole]

If you're training performance suffers or your feel you aren't putting on size you might eventually want to scale back the cardio, or at least the intensity. What do you do for cardio?

[@zenjoshwaable]

@@DrSwole I live on the side of the mountain here in Victoria British Columbia Canada so I've been running up and down the mountain takes about an hour and 10 minutes up and down. So I thought I could do the mountain on Tuesdays and the mountain on Thursdays but maybe I'll scale it back to once a week

[@DrSwole]

@@zenjoshwaable that's sick that you're in BC! Sounds intense ahah probably a wise plan

[@DrSwole]

@@zenjoshwaable I talk about the pros and cons of different types of cardio here: kzbin.info/www/bejne/r6vTlWijnLBnqZo

[@PHANTOMWOLF-jz7oz]

This is the awesome, how much time should I allow for this per session? I currently only have an hour 3x pre week

[@DrSwole]

Around 1.5h

[@ericchow4263]

What would you recommend as a substitute for leg presses and chin ups? My gym doesn't have that machine and I can probably do 6 chin ups so far.

[@DrSwole]

Eric Chow for leg presses probably front squats. And sub lat pulldowns for chins - or ideally work up towards chins using assistance from a band!

[@diehardknicksfansinceiwass2683]

I’m gonna use this split right it here. Looks really good. I’m more interested in just building muscle so I might increase the reps a bit for day 1. All around really good. Gonna add some facepulls as well. Or on my off days I’ll do facepulls instead.

[@DrSwole]

Cool!

[@juliokanichiro7809]

Amazing work, tks!

[@DrSwole]

Thanks!

[@DrSwole]

What are your goals?

[@juliokanichiro7809]

@@DrSwole Trying to keep myself well conditioned with good muscle volume, training 3 times a week

[@DrSwole]

@@juliokanichiro7809 Nice! Well you've come to the right channel

[@kaisersoze851]

Glad I found this channel, lots of good content! Don't you think it would be better to do 2 sets of 2 excersises instead of 4 sets for just one muscle group? That way you can increase the frequency and hit each angle properly 3x. For exemple 2 sets of shoulder press and 2 sets laterals 3x week. Wouldn't this be better for bodybuilding?

[@DrSwole]

Thanks my friend! If you have the time you can certainly do that, it just means more time spent warming up. As long as you have a few different exercises across the week you’re probably fine for variation

[@DrSwole]

How long have you been training for?

[@Chris-gv6fo]

@Ask Dr. Swole is this still a good workout plan? would you change anything now? If so what exercises/volume and reps would you change up to maximize hypertrophy?

[@DrSwole]

Yes it’s still good. I think any changes would depend on your individual goals

[@DrSwole]

Are there any changes you’re thinking of?

[@xclusive2168]

Is there a 4 day version of this

[@coconut889]

Do you recommend just working down the list of exercises or should I do particular exercises first?

[@DrSwole]

Start with the listed order and you can make changes as needed

[@theanswerisjj9743]

Hey dr swole, is it fine if I add 1 more set for the exercises that you do 9 sets per week in the program like hamstrings and other smaller muscle groups, so I can reach that 10 to 20 sets per week standard, thank you

[@DrSwole]

Yes feel free as long as you’re recovering well!

[@theanswerisjj9743]

@@DrSwole thanks 👍

[@DrSwole]

@@theanswerisjj9743 👊🏼

[@mr.spicyhotdog]

Hi Doc! Really like this video of yours. I'm also doing full body 3x/week as my busy schedule won't allow me to workout 2 days in a row. I'm on the medical field as well. :) just wondering how long does this take you per sess? Mine takes at least 2 hrs to hit everything and I'm worried that I'm staying too long.

[@DrSwole]

This program would be around 1.5h per workout

[@DrSwole]

What do you do in the hospital?

[@zowie6524]

Hi, I was wondering why you don't add rear delt excercices to build real "3D" shoulders? Any specific reason you only add (DB) BP to the program and no flyes for complete chest development? Thanks!

[@DrSwole]

Not everyone needs to train their rear delts directly since they get trained by back movements

[@DrSwole]

I wanted to focus on compound movements in this program since they are more efficient in terms of overall muscle mass hit

[@zowie6524]

@@DrSwole Thank you!

[@DrSwole]

@@zowie6524 👊🏼

[@jawdahn]

Dr Swole #1

[@DrSwole]

Jordan Tran yooo thanks bro!

[@Mo-kl4fb]

No incline chest exercises of any sorts on any of the 3 days doc?

[@lxe36]

Good plan, but i would do lateral raises 2-3x per week. Also on 2 days i would add both one horizontal pull and one vertical pull. And maybe add one incline movement 2x per week for your chest (incline cable flye or incline bench press).

[@DrSwole]

That’s reasonable. Exercise selection is very individual

[@DrSwole]

What split are you using?

[@lxe36]

@@DrSwole Upper/Lower/Full Body. When I can go 4 times per week I do Upper/Lower.

[@ajithdileep]

Hi .. you have made 3 day, 4 day and 6 day per week training program... can you make a 5 day per week training program please

[@DrSwole]

Good question. I’m planning to get around to that eventually ahah. I’ll definitely be putting out some 5 days per week programs in an ebook soon!

[@manuelfernando9729]

Incline Dumbell press? Where can i fit that in? ...btw amazing combo

[@DrSwole]

I’d just swap some of the flat bench work out

[@DrSwole]

And thanks! What are your goals?

[@LiftWeigh]

If you were to add in pushups due to military/police,would you put it as a compound under chest? Or tricep as isolation sets

[@DrSwole]

I’d count them for chest!

[@Foley58]

How many weeks would you set this up like this before changing the variation of exercises in the plan?

[@DrSwole]

Until you stall

[@robinvandenbiggelaar9734]

Could you make a 3 Day full body for a women beginner-intermediate ?

[@DrSwole]

I have a 5 day program written but planning to do a 3 day too!

[@magnusz6034]

Would you say this is enough weekly volume to maintain muscle mass on a mini cut (750 kcal deficit for 4-6 weeks) for an intermediate? Or would you recommend a modified upper/lower instead?

[@DrSwole]

gamblerorc3 really interesting question. What’re your usual weekly volumes like when massing?

[@magnusz6034]

@@DrSwole Quads: 14 sets maximum Glute/Hams: 12 sets Chest: 16 sets Back: 16 sets Lateral Delts: 16 sets Biceps: 14 sets Triceps: 12 sets Calves: 10 sets No direct Anterior Delts, Traps, or Ab work.

[@DrSwole]

gamblerorc3 hmm okay. It likely would work. Maintenance volumes vary for different people and will be slightly higher on a cut

[@DrSwole]

gamblerorc3 there are different opinions on it right now. Some people suggest dropping volume on a cut to conserve energy I personally like to keep things the same to max out the anabolic stimulus. Up to you which route you want to try but whatever works for you!

[@ezequielgarrido51]

Hi Bill, enjoying your content here, thanks for sharing this information. I do have a few questions I hope you could answer. 1) If you don't have access to machines (working out at home), can you copy the exercises that don't involve them and just modify the rep range? For example, replacing Leg Presses with Back Squats on day two. 2) Why do you split muscles into 8 groups? I've seen people splitting them into 6, 8, 11, 13, etc. Would like to know the reasoning. Thanks in advance!

[@DrSwole]

Ezequiel Garrido 1. Yes you could! Ideally you should be substituting free weight compounds with other free weight compounds etc though

[@DrSwole]

Ezequiel Garrido 2. It’s just my personal convention! I find it easier to keep track of that way. Sorry I didn’t see this earlier lol, KZbin doesn’t always notify me of comments from older videos

[@ezequielgarrido51]

@@DrSwole No problem, thanks for answering!

[@DrSwole]

How’s home training been going?

[@ezequielgarrido51]

@@DrSwole Not great, I'm having trouble sticking to my habits in general, and exercise in particular. The cold weather in south america doesn't help either.

[@almostgifted]

Thanks for this great split, easily the best I've seen online. One question, why is there no incline bench?

[@DrSwole]

Thanks! Really just because there's limited space in a 3 day program. You could definitely include them tho

[@DrSwole]

What are your goals?

[@almostgifted]

@@DrSwole It wouldn't be an issue to swap out the dumbbell bench for inclined bar?

[@almostgifted]

@@DrSwole Working on fat loss while making some gains.

[@DrSwole]

@@almostgifted I think that would be fine!

[@ak.8161]

Hey I want to add some shrugs because it is a weak point of mine. Where should I put it in your routine?

[@DrSwole]

Makes sense

[@DrSwole]

It’ll really fit in any day if you’re training 3 days per week. I’d just put it on whichever day feels easiest for you

[@The_Immortal_L3X]

Any chance you can re upload this without the distracting music in the background , it takes away from an otherwise great video 💪

[@DrSwole]

Probably not but thanks for the feedback

[@ahmedabouelftouh5174]

Hi dear , I feel confused how can I treat the third day on squat and BP .. do u mean I lighten the weight than Day 1 with high reps or the same weight I lifted in day 1?

[@leelazenby5404]

Hi Doc. On the 3 day split I couldn't see what was written were the calf's are, due to the sub titles running at the bottom of the screen. Could you fill me in please? 🙂👍

[@DrSwole]

Lee Lazenby you should be able to turn the subtitles off!

[@DrSwole]

Lee Lazenby there should be a button along the bottom of your KZbin play screen

[@leelazenby5404]

@@DrSwole sorted it 👌 🤛

[@DrSwole]

@@leelazenby5404 great!

[@leelazenby5404]

@@DrSwole what sort of rest period should be incorporated between sets? Thanks 😊

[@rigoperez2925]

Is this workout considered to be high volume? It seems to be a lot of sets for each day.

[@DrSwole]

It’s overall intermediate volume but yes they’re long days. You could always split the volume over more days if preferred

[@DrSwole]

What split are you currently following?

[@rigoperez2925]

@@DrSwole Thank you for taking time to answer. I thought it would be a really long workout for each day. That it would be a 2 hour session. I was wrong. I can do your exact workout in 70 min. It is the best version of a full body workout I've done. Thanks again. Your channel is awesome!

[@synergyog4316]

Hey, thanks for this plan, it looks great however i have one question, I've been lifting on a cut for 6 months (23% bf to 17.8% 5ft 3@1600cals atm). Would it be okay to do this 3 day plan with Football(soccer) on one rest day and running on two other rest days, leaving one day for full rest and recovery?

[@DrSwole]

Yes that's fine!

[@synergyog4316]

@@DrSwole Thank you, i love that you are still providing help on a video you posted 3 years ago its really cool to see.

[@cartergarnett1872]

Do you know how long each day takes? Also what is a good substitute for cable press down using a barbell?

[@DrSwole]

Probably around 1.5h. You can try close grip bench presses or skullcrushers

[@DrSwole]

Are you training at home?

[@cartergarnett1872]

@@DrSwole yeah with squat rack barbell bench and dumbbells

[@DrSwole]

@@cartergarnett1872 ahh okay. Glad you have a rack at least!

[@cartergarnett1872]

@@DrSwole also what are some ingredients with high protein to put in a protein shake?

[@damoose1234]

Hey Dr. Swole, Do you have recommendations for alternative to upright rows? They are difficult to get the form right for me, and I am worried about injury.

[@DrSwole]

I’d probably just use more lateral raises

[@DrSwole]

What part of the form is hard for you?

[@damoose1234]

@@DrSwole wow thanks for the reply. The exercise fees straining on my shoulders, and I’ve seen some videos that I’m not alone and that they are considered dangerous (AthleanX among others) and the reasoning seemed to make sense, although I’m no expert. Up until seeing your comment I swapped them in this program for dumbbell shoulder press. Is there a reason you’d swap lateral raises instead? Also thanks for replying on such an old video. That’s awesome

[@DrSwole]

@@damoose1234 I think upright rows are fine if you modify technique. But fair enough if they cause pain

[@DrSwole]

@@damoose1234 I’d say lateral raises because often side delts need a lot of volume and anterior delts get trained a lot with chest training

[@davesanti7126]

Hi doc, can i gain muscle mass with this plan? I train with bro split and i want to experiment with this.

[@DrSwole]

Yea you can!

[@cordellsawkins747]

Is there any reason for doing legs first on each session?

[@DrSwole]

Mainly so you can focus on the toughest movements while you’re fresh

[@TimUckun]

Can you please do a four day program? m,tu, th, fri. Thanks.

[@DrSwole]

I did one! It’s an upper lower program

[@DrSwole]

kzbin.info/www/bejne/n6fbfmaKoNGnqqs

[@W1nchester1337]

I was wondering why do you start with Leg Press on Day 2 and not with Deadlift, which would be the heavier compund Movement with 3x5?

[@kaaaan03]

Great Video and a great Program! I want to train 4 times a week but i dont want to do a UPPER LOWER SPLIT, how should i split this 3 days into 4 days?

[@DrSwole]

I’d probably put some of the upper body stuff onto day 4

[@DrSwole]

Are there any body parts you’re specifically emphasizing?

[@kaaaan03]

@@DrSwole Chest, Side delts, Rear delts

[@kaaaan03]

@@DrSwole should i add more volume in one week because of the 4th day or should i split my sets in the 4th day that i have the same amount of volume in 4 days instead of 3 days

[@DrSwole]

@@kaaaan03 I’d start by just splitting the sets. And try to have your priority groups on the 4th day

[@jotu3k399]

Hey Doc, I’ve thought about switching from my current PPL split (5 days per week) to a 3 days per week full body split. This seems like a good program to do that. However I’m a bit worried about workout duration. How much would you estimate one workout from this program takes to complete?

[@DrSwole]

Around 1.5h

[@DrSwole]

Limiting rest times and supersets help

[@billt689]

Could you sub an incline bench press for any of these ?

[@DrSwole]

Buck T yes, incline bench could substitute any chest movement here 👍🏼

[@rawaddarbuka]

What about upper and lower chest?

[@DrSwole]

They get trained with flat bench movements

[@DrSwole]

You can add directed work if needed

[@jakobbaumann8298]

Athlean x says you shouldnt do upright rows is that True?

[@DrSwole]

Upright rows might cause pain depending on the way you do them or your prior injury history. If they hurt, don’t do them. But they aren’t necessarily a bad exercise

[@billt689]

Sub for upright rows ?

[@DrSwole]

Buck T first try cables, bar, dumbbells. But if those don’t work, just more lateral raises

[@olabertilsson8049]

When you Day legcurls do you mean for hamstring or quads?

[@DrSwole]

I mean hamstring curls!

[@olabertilsson8049]

Ok thanks

[@DrSwole]

Ola Bertilsson no problem. Lmk if you have more questions

[@Killhendrixx]

can you make a video about your medschool journey

[@DrSwole]

Interesting question!

[@DrSwole]

Are you in medicine?

[@Killhendrixx]

@@DrSwole potentially considering being a pa or a specialized two year like diagnostic imaging

[@DrSwole]

@@Killhendrixx nice! I like the idea of talking about my medical journey but it's also off niche which has been holding me back ahah

[@Killhendrixx]

@@DrSwole yeah i see that makes sense especially with youtube’s algorithm

[@MD-eo2wy]

Can you sub the BB bench for DB bench/incline?

[@DrSwole]

Yes you can

[@DrSwole]

I explain exercise selection here kzbin.info/www/bejne/f3zGeoaDh5Wrn5I

[@cpsadowski1015]

Hey man I know this video is old but I have a question how do you run this split is it like Monday Tuesday Wednesday and then rest or is it day 1 then rest day 2 then rest day 3 then rest?

[@DrSwole]

Spread it out. I think indicated in the video

[@cpsadowski1015]

@@DrSwole thanks man! Appreciate the response am currently running your 6 day arnold split you made am loving it! 💪

[@skdageneral5324]

Can I use this program when I’m cutting weight as well?

[@DrSwole]

Yes absolutely, as long as your diet is on track

[@DrSwole]

I discuss fat loss here: kzbin.info/aero/PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7

[@shehzilmoid8592]

What specialization are you studying?

[@DrSwole]

Shehzil Moid I’m in my residency for radiology!

[@st0rm262]

How long should you do this program?

[@DrSwole]

You can run it indefinitely but should take deloads regularly

[@DrSwole]

I did a video on deloads here: kzbin.info/www/bejne/mJ3KoXqOetFspq8

[@itsjose666]

Hey doc! Would it be okay to do this workout every other day? (Average of 3.5 times a week then de loading every 4-6 weeks) it would it be better to do a split routine?

[@DrSwole]

I think that would be fine!

[@DrSwole]

Do you feel you need more volume?

[@itsjose666]

@@DrSwole Just like training, specifically full body but was a bit wary of the frequency I mentioned since it is a lot of compound movements each workout - specifically a lot of axial loading

[@DrSwole]

@@itsjose666 true, depends on how much you’re lifting on those movements. If you find fatigue is limiting, swap them out for less fatiguing variations

[@marioparages7556]

Sir why there's no incline bench?

[@evernew23]

Because it’s not necessary

[@XxDavidFenixxX]

Does anyone know if adding and additional workout day would significantly affect muscle gain or recovery? For example a day focused on weak points like arms, shoulders, calves, I was thinking of Monday : FB Wednesday : FB Friday : FB and then Saturday something like "Weak points day" (For example a workout consisting of not so taxing movements to the CNS like: lateral raises, rear delt work, biceps work, calves work, etc.) I've been training consistently for almost 2 years now.

[@DrSwole]

I think that would be fine as long as you’re careful about intensity

[@DrSwole]

How’s your recovery for those muscle groups?

[@CarlitoGio]

I want to change my routine from 4 day upper lower split to the 3 day full body. What weight should I begin the routine? 50% of 1 max rep, 70% of 1 max rep? Thank you

[@DrSwole]

Start with similar weights to what you were using before!

[@DrSwole]

What’s your reason for switching?

[@CarlitoGio]

@@DrSwole lifestyle. I want to also see whether I can I get same gains less days. Also I was getting bored with the routine and not progressing week to week even after deload weeks.

[@DrSwole]

@@CarlitoGio Ahh fair enough!

[@mouridjalleli5964]

Hello im a beginner or rarmy interdem i dunno Do that work for me? I hit gym again since one month!!

[@DrSwole]

Yes you could try it!

[@DrSwole]

What are your goals?

[@r5zoeirabr651]

Can I do this split 5 days a week?From Monday to Friday,or is it only for training 3 times a week?

[@DrSwole]

R5 Zoeira BR great question! Not exactly... for high frequency training I would make adjustments to manage fatigue

[@DrSwole]

R5 Zoeira BR it’s a bit trickier but I might be covering it in an ebook soon. Is that something you’d be interested in?

[@drewrandall659]

should we switch up the orders of these days or is that not necessary

[@DrSwole]

I’d keep it steady for the most part unless you need to change

[@DrSwole]

Are you currently running it?

[@drewrandall659]

@@DrSwole yes

[@drewrandall659]

And okay thank you

[@DrSwole]

Okay well I’d keep things steady unless you’re stalling

[@monkwushu2305]

Can this be used by a boxer ?

[@DrSwole]

Yep

[@aquila7315]

Can I split the full body workout in morning and afternoon for example I work on the chest shoulders and biceps on morning and on afternoon I work on my abs and legs all of this 3x a week will it still work?

[@DrSwole]

Yes you certainly can

[@DrSwole]

What’s your reason for splitting to twice a day?

[@aquila7315]

@@DrSwole I'm doing it because I haven't got enough time, that's why the splitting helps me to workout along with completing the other school work and prepare myself for the assessments or exams

[@DrSwole]

@@aquila7315 ahh okay fair enough! Do what’s sustainable

[@coconut889]

I would like to use this program. But why do youtubers always mention Weighted chinups as if everybody can do that.. Im a beginner and even a set of normal chinups is too hard. I can do it like 3 / 4 times.

[@DrSwole]

Just to give people the room for growth! You can start with assisted chin ups if needed

[@coconut889]

@@DrSwole Okay. I tried the barbell row today, and even with the barbell alone my lower back messes up badly.. Can you recommend another exercise? I hate not do it for it is a compound but dont wanna ruin my back. The same goes for deadlift :((

[@DrSwole]

@@coconut889 single arm dumbbell rows are great

[@RyanJCherry]

Having to switch to Fullbody for a bit due to finishing my masters. Even though it’s a drop in volume. If I swap out deads on day 2 for RDL, should I keep the order the same and what about reps?

[@DrSwole]

Hmm if you’re swapping for RDLs I’d probably start with your squat movement

[@DrSwole]

What sets and reps do you normally do for dead’s?

[@RyanJCherry]

@@DrSwole 3x5-6 usually but I wasn’t sure if that was too low for RDLs

[@RyanJCherry]

@@DrSwole would that be an okay swap? I know you had given the example of hip thrust as a switch. Regular deadlifts are a no go for me right now

[@RyanJCherry]

Maybe overthinking it ?

[@Killhendrixx]

can i do these but repeat it 6 times a week?

[@DrSwole]

Great thought. You actually could although I'd just be careful initially and starting off with fewer sets

[@DrSwole]

What are your goals?

[@MD-eo2wy]

can advanced lifters use this program?

[@DrSwole]

Yes they could! Although most advanced lifters will need more than 3d per week

[@DrSwole]

How long have you been training for?

[@aadeshsoni9045]

Can i do 4 sets of bicep per session in your this program? To add on the bicep size? Experience: 2 years

[@DrSwole]

Yes you can as long as you are recovering well

[@spofbiii4591]

Week 1 A-b-a Week 2 B-a-b Or all week a-b-a ?

[@DrSwole]

Just repeat the week

[@DrSwole]

Aba

[@MichaelOhngren]

Why are there no incline chest exercises? Where and how can I add incline chest presses or any other upper chest exercise? Thanks doc!

[@DrSwole]

Just because there wasn’t very much volume to spread around. You can definitely add in some incline work or substitute from some flat work

[@MichaelOhngren]

@@DrSwole thanks for the quick reply! Can you do a 4-day version of the full body split? Can I also superset flat bench press with incline dumbbell fly, and will it be effective? What do I do after I complete the first week? How many times do I repeat it and what do I do afterwards? Sorry if I’m asking a lot of questions, I just wanna make gains 😅😅

[@DrSwole]

@@MichaelOhngren I’m planning to do a full body video for sure

[@DrSwole]

@@MichaelOhngren I would not superset exercises for the same muscle group. And you can learn about progression schemes and my other videos that you can search up

[@MichaelOhngren]

@@DrSwole thanks!

[@evagraabek6192]

I personally like to workout every other Day, so 3 to 4 times a week. Will this program be a good fit for that, and Should i just start over from the beginning every 4th workout?

[@DrSwole]

Yes I think that would be fine. Yes just restart it on the 4 th workout

[@DrSwole]

What program were you using before?

[@evagraabek6192]

Dr. Swole Great thanks for the answer. I didn't use any program before, just did different execises. So i thought it might be a good idea to try a program.

[@DrSwole]

@@evagraabek6192 yeah give it a shot!

[@Unknown-wc2fd]

Will this work since I m a boxer and I don't wanna bulk ?? I wanna stay lean atleast 65 kg bodyweight I m 68 rn cuz (box)gyms r closed here

[@DrSwole]

Dahaka Op yes you won’t gain weight as long as you set your calories at maintenance!

[@DrSwole]

Dahaka Op what’s your current workout routine like?

[@Unknown-wc2fd]

@@DrSwole jumprope for 15 mins, than shadowbox, mostly jumprope and boxing practice but now I wanted make use of my dad's equipments

[@Unknown-wc2fd]

@@DrSwole thx for replying

[@DrSwole]

Ahh okay nice! I’ve been wanting to get into some boxing but been reluctant since my gym routine is so demanding already ahah

[@brycenlee6174]

Is dead lift necessary

[@DrSwole]

Nope. Any hip hinge will do

[@DrSwole]

Do you not like deadlifts?

[@Mariamhamwi]

Does this work for women as well?

[@DrSwole]

Yes it does! The number of sets you use might be different. But that will come from experimenting anyways

[@Mariamhamwi]

Ask Dr. Swole thank u I will try it out. I’m currently an MD student too!

[@DrSwole]

Mariam H. Nice! Where do you study?

[@robinvandenbiggelaar9734]

Could my girlfriend also use this 3 day full body workout ? @dr. Swole

[@DrSwole]

Yes for sure. She’ll want to modify the number of sets to find out what gives the best progress

[@josephjoestar995]

This guy is basically giving out programs and guidance that other fake natties would ask $100 for, we can at least pay him back with a sub and like I'm very grateful!

[@DrSwole]

Thanks! I'm honesty amazed I'm giving this out for free ahah. Help me share the channel around!

[@DrSwole]

What are your goals?

[@josephjoestar995]

@@DrSwole so I just finished a 3 month bulking plan (using your PPL stuff haha), and I'm super happy with the muscle I've put on. I'm now in the process of planning a cut starting from next week, but want to switch up my program and considering full body or Upper Lower. Would you recommend one over the other when in a deficit, and wanting to hold onto the muscle? Thanks!

[@DrSwole]

@@josephjoestar995 great to hear! These videos will answer your questions kzbin.info/aero/PL-U2jvez_hi-uidDJhwCiEnWo1O_uR_x3