Bro Split vs Push Pull Legs Explained | Seth Feroce

[@adammac4960]

I’ve done every split going 3x week, upper lower, PPL, Bro Split, done light weights more reps, 5x5 strength programs they all have there pros and cons. I’m currently doing a Bro split after coming out of a PPL cycle and I’m loving it. Just that focus on one group at a time and ensuring they get the amount of work they need just gives you that piece of mind and it’s fun to play around with the intensity without worrying about it affecting other body parts.

[@PedroS-ig1wr]

We are all different, no way I´m following a program that only hits a body part once a week. I just don´t feel right doing it and it doesn´t make me progress at all. I prefer to do 2 chest exercises on Monday and do them again on Thursday/Friday. It makes me increase weights every month. Plus the 3rd and 4th chest exercises on a bro split are a complete disgrace, almost useless because I´m already tired on that body part. Imo Bro Split is way to go for gear users, not natty. I don´t see big natty guys on youtube using bro splits

[@chocolate91]

@@PedroS-ig1wr Bro splits works for natties as well as all splits work for natties. You can program a bro split to hit each body part twice a week by doing two sessions a day of morning and evening. That what a lot of old school natty body builders use to do

[@C-24-Brandan]

Never liked or got good results from push pull legs. Its obviously individual, but a variation of a "bro split" i personally have seen the best results and improvements from.

[@agrlklarkemirenpanda660]

Bro split is alright. Recovery is much more important than training. i experienced it with ppl and 3-4 days of rest for a body part was not enough for me. Was always plateauing and deloading.

[@C-24-Brandan]

@@agrlklarkemirenpanda660 yeah it's definitely all individual based, what works for some doesnt for others etc. Nothing wrong with either, just have to do what your body/genetics respond to. Also what you enjoy doing, how you enjoy training. I personally just dont enjoy push pull legs & then an arm day , I also don't enjoy the typical bro split of chest, back, shoulders, legs, arms then 1-2 days off then repeat. Ive found after almost 20 years of training, injuries, several surgeries etc that a modified version of a "bro split" both gets me the best results for muscle growth, strength gains & maintaining leanness. Modifying the bro split also keeps me mentally into, engaged in & enjoying and also challenging both physically and mentally.

[@jwairsoft6911]

@@C-24-BrandanWhat did you change/ modify on the bro split ?

[@user-he4ef9br7z]

​@@agrlklarkemirenpanda660For PPL you need to reduce volume. Muscle protein synthesis peaks within 48 hours of lifting, after that muscle growth is minimal. So doing less daily volume allows you to get more volume over time.

[@zezeti2246]

Recovery is the most important,researchers say the muscle recovers after 48-72hours but forget to say anything about motor neurons

[@bozhidar-petrov]

This dude always is on point. He actually thinked about the topics. He took his time to think for many questions and he put his own opinion on everything. Admiration!

[@eligenovese783]

Thought

[@pharmztko]

@@eligenovese783Ty that word pissed me right off

[@maynardthegreat]

Thinked

[@dustin6528]

This man said thinked lmaooooo

[@bigdude382]

​@eligenovese783 I thinked it's thoughted

[@Ceesky00]

Day 1: Chest/Triceps Day 2: Back/Biceps Day 3: Shoulders Day 4: Legs Day 5: Rest REPEAT. I can do it like that bc I work grave shift and my job is minimally taxing so doesn’t matter what I’m working on a certain day of the week.

[@TraversyMedia]

Great info! Just switched from bro split to PPL. I think both are great and the most important thing is switching it up. Your body gets used to a certain method and at that point, you're just maintaining. Switch it up for new gains.

[@justinevans2118]

Man, you have sky rocketed my physique once I started incorporating your methods. Hats off to you brother!

[@slendian]

My split is : Shoulders - Tri finisher Back - bicep finisher Chest - forearms Legs - calves Day off -- home ab workout or light cardio post legs with abs to help with soreness. Net is 6 rotations a month.

[@Survivallessons]

I Put biceps with chest and you won't have to throw a simply "finish" them you could really work them with full strength

[@garystevens1532]

Like Dorian’s split. I put shoulders/triceps first because they are my weak points due to an old bicep tendon repair, legs (meaning full leg including calves), rest, biceps/chest, back, rest and recovery on the weekends. Been doing this for about six weeks after a bro split of two or three months. I throw in a low rep power workout for shoulders, tris, bis, and leg (I say leg as I’m an above the knee amputee). I’m supplementing with aminos, including citrolene and Taurine, DHEA, ashwaganda, and axathantan. At seventy nine I’m still making gains. Been lifting off and on (mostly on) since 1958. Love the weights, love to lift, never gets old. You don’t get weak because you get old, you get old because you get weak.

[@taylorsouza171]

I’ve been running John Meadows Colossus and Creeping Death 2 programs in a rotating fashion. Both are push pull legs and you have a base push, pull and leg workout and a pump push, pull and leg workout. I love it honestly

[@RealShawnhendrix]

Rip 😢

[@Ohthehorror87]

Been doing the bro split for years and may need to switch things up. This video came at the right time!

[@TravisH-nm9fy]

Stick with the bro split.

[@joelnunez6592]

It's good to change splits up every so often.

[@stephenmccann3407]

I went from the bro split to ppl but i felt certain body parts lagging behind so back to the bro split deff works better for me

[@barrybarnett731]

​@@stephenmccann3407 I tried ppl for 8 weeks after many years of a bro split , hated it got nothing out of it I even lost strength, so it's back to the split that I benefit more from and that has kept me consistent and most importantly enjoy doing! None of this science basedvmost optimal garbage l!

[@stephenmccann3407]

@@barrybarnett731 couldn't agree more. I feel people always lime the shiniest new toy, so they throw what has worked for decades out the window for so gimmicky worl out plan

[@lowcashranch1412]

I used to do a bro split for many years with good results. Once I heard that the PPL workout is probably better for naturals since naturals only experience recovery through muscle protein synthesis for 36 to 48 hours (compared to enhanced lifters who experience it for an entire week), I switched to the PPL. Ever since then my results really improved.

[@dickofthesheep]

Wierd because i am training close to PR every day on PPL and i was destroyed completely, no way if you train hard on PPL you can recover proper, ofc if your weight range is around 55% to 65% weight of PR than you probably can, but again for natural lifters in order to grown progressive overload and lifting heavy is the MAJOR factor of building muscle.

[@secretagentrandybeans7533]

Try full body 4-5x a week for 2 working sets per bodypart per session. I found this another step up from PPL so you may too 😊

[@barrybarnett731]

@@dickofthesheep totally 👍 agree I just couldn't recover enough when I tried ppl for 8 weeks also training shoulders and chest together? never again 😒

[@sasquatch989]

​@@dickofthesheepI've gotten around this by using Candido style, alternating my work sets with heavy and medium days. First Push workout is 3-5reps @85%, next push workout is 8-10reps @ 70%, etc. I also go Legs Push Pull Rest so I always get 48hrs between Deads and Squats

[@alexx6622]

@@dickofthesheepProbably because training close to your 1RM every sessions is moronic.

[@nathannwk18]

I built myself with the bro split, but I have been doing a lot of functional fitness recently. I’ve tried PPL so many times and always think it’s just not enough for me. I really want to try your program with PPL and functional workouts in there. I have your size program for bro split, I think you should release an PPL program, would be sweet. Love the white board videos and all the other videos

[@PedroS-ig1wr]

We are all different, no way I´m following a program that only hits a body part once a week. I just don´t feel right doing it and it doesn´t make me progress at all. I prefer to do 2 chest exercises on Monday and do them again on Thursday/Friday. It makes me increase weights every month. Plus the 3rd and 4th chest exercises on a bro split are a complete disgrace, almost useless because I´m already tired on that body part. Imo Bro Split is way to go for gear users, not natty. I don´t see big natty guys on youtube using bro splits

[@jakeharris7470]

You’re hands down the most entertaining and informative gym KZbinr I’ve ever watched. I’ve been watching you for a few years and you’re super funny and down to earth and actually break down the mechanics and reasoning behind the lifts. You’re the GOAT 🐐

[@mdoyleproductions9358]

This topic is right up my alley, as I had done the same switch from Bro Splits to Push/Pull in my older age. When I was younger, I did bro splits religiously. It was all I knew, all the guys in M&F did it that way and I wasn't open-minded enough to think anything else worked. I never really heard of Push/Pull and 3x/week full-body workouts were for chicks and dudes that read Men's Fitness. Bro splits were great and like he said, I was excited about it, dedicated, and saw great results. As I got older (mid-30s) I started to find less time to be in the gym, so I would miss body parts every week - usually biceps, legs, and maybe shoulders. Chest and back seemed to be my go-to's and I would feel like if you missed a day, you had to wait for the week to repeat itself. Obviously, this wasn't working and I lost interest in weight lifting for a few years. I got more into other forms of exercise, but I was bored with lifting. Then, as I turned 40, I started to re-evaluate things and got my motivation back. As Seth said, I don't look at it like a week, anymore. I just lift when I can, rest when I can, and plan my gym days around my dynamic work (and life) schedule. I'm just trying to feel good, look good, and be able to do physical tasks without feeling like I'm 60 - which is where it was headed, before I came up with this new plan. I just look at it like a cycle, with other things like swimming, yoga, pilates, hiking thrown in there. I started about 10 months ago being really consistent and studying the science more deeply behind the exercises, so I can get the most out of the 3-4 days I can make it to the gym. If I miss a day, I just do it the next time I can. If I can go 4 days in a row, I will. And I will just figure out which heads of the muscle I hit last time and focus on the ones I didn't hit as hard, this time. Now, I do Push/Pull, with legs included in each - Quads/calves on Push, Hams/Glutes on Pull. Each workout contains about the number of sets and exercises he recommended, anywhere from 2-4/muscle group. But, as I said earlier, I try and target the heads or regions of each muscle, or even the muscle's functions. So, it would look like: Chest - upper, mid, lower; Back - Lats, Upper/Middle, Lower; Bi's - long head, short head, brach; Shoulders - front (Push), side (Push), rear (Pull Day) delts; Hams/Glutes - hip hinge movement, knee flexion movement, etc... Then, I would vary the exercises based on Compound vs. Iso, Angles/Stances/Movements, different grips/grip widths, etc. to try and hit each muscle entirely during the 4-day Push/Pull cycle. There is no guarantee I'm in the gym on a particular day. I just try and make sure I don't go beyond 2-3 rest days in a row. Those rest days are usually when my schedule gets wild, or I have to travel and can't make it to a gym. Like my early days, I'm more of a hobbiest, who is more serious than most hobbyists, because the gym is a sanctuary to me. But, I'm not competing, nor have I ever done so. So, this new Push/Pull, with legs included gives me a chance to be way more consistent, way more interested, and way more motivated to see how great I can manage to look in my early 40s. I have actually done way more leg training this way - more than I ever did. And that is a lot of the motivation these days - keeping my hinge points oiled up and working properly. Right now, it is push/pull that leads the charge. The bros splits are probably a thing of the past for me, and 3x/week full body didn't really keep me very consistent for the several weeks I tried it and didn't have the flexibility the Push/Pull does. The push/pull allows me to rest properly, train hard the days I do, and select whatever exercises I need to or want to do that particular day. And I still have another day coming up soon to fill in the gaps. Lastly, I will say that it was SO refreshing to hear that Seth makes up new workouts all the time, even day to day. I always found that to be the fun part. It was like a playground every day. I can't stand this Tik Tok/IG trend where "fitness coaches" and "influencers" are telling everyone we aren't seeing results, like them of course, because we "change up your workouts too much." And we should be like them, because are consistent and that's why they look so good (in the right pose and lighting). No, they don't. Oversized asses with no definition in their legs, other than building tree trunks, and bragging about how much time they spend in the "jim" and how much they eat, isn't my idea of people we should be listening to. I have varied my workouts my whole life and did great. It was fun and to me, there is no difference in hitting upper chest, for example, several different ways throughout the program cycle. You can do BB press this week, DB press next time, throw in a Hammer machine. As I mentioned above, to me it is all about just making sure you hit upper, mid, lower chest in the exercises you select. These influencer people are so full of shit. Because they found the gym 2 years ago, they're all experts. Nope. I like hearing shit from guys like this. I'm the same way - not a doctor, not a scientist, not even a competitor - just tried a million things over the last 25 years and figured out what worked for me and my lifestyle at the time. Great video and great topic!

[@josephgionson1430]

I’ve been thinking about trying a PPL split but like you experienced bro Split fits my schedule, personality, and I love the volume of the bro split !!! If I do less then 20 sets I don’t feel like I’ve worked enough 😁

[@jeovanrios]

FR THOUGH it’s feels like I’m not doing enough with the push pull legs

[@B.Ethics]

@@jeovanrios Because you are not working hard enough for your potential. If you do your sets as you should, 2-3 sets would be more then enough on exercise. Its sounds silly, until you work it out.

[@recklessrick7405]

@@jeovanriospush pull legs main benefit is hitting every group twice a week. So your total weekly volume of a bro split would be halved to stimulate the muscles two times and allow them to recover two times each week so it’s normal for you to not feel like you’re doing enough with it while still making great gains

[@timtosh4574]

I doing PPLPP off off. Is that enough rest between body parts? If Monday is chest and tris the. Thursday. That’s 3 days. Two days off on weekend. This fits my schedule. What do you think?

[@SocialArts]

This video is pure gold. Thank you so much

[@jerrodgroce2555]

I’ve done Bro splits for years, but after listening/watching this, I think going PPL will help me stay excited and flexible with my workouts as an airline pilot! I’ve gotten frustrated at times due to either poorly equipped “gyms” or odd schedule allowing for a good Bro split. Thanks for spending time on this and sharing!!

[@SierraLimaSL]

You’re a pilot?

[@Suge212]

I love the PPL split. The workouts are longer but allows for more rest in between, which is better for recovery.

[@oberg7752]

Bro split allows for more rest in between though? more than ppl@@Suge212

[@Graded4433]

Used to do the chest/tri, shoulders, back/bi, then legs...little similar to dorian yates and I've seen results with it. However now I'm doing HIT chest/back, legs, shoulders/arms, legs and repeat, with rest days in between each workouts and boy...results are actually scary. Because i take rest days between my workouts it makes me so eager to wanna go to the gym everytime but i know the recovery is important, it's pretty damn motivating.

[@lewdude2k8]

How many sets on each muscle group? For example your chest and back day, how many sets for chest and how many for back, trying build myself a routine

[@rjevans2728]

4-day bro split is GOAT’d

[@iridescent880]

How to do 4 day bro split?

[@jimbecker6512]

@@iridescent880combine shoulders and arms

[@antonioalejandrocamposrodr1195]

@@iridescent880 Day 1: Chest tríceps Day 2: Back bíceps Day 3: Legs Day 4: rest Day 5: Shoulders

[@keithianlocke]

I've put quads on push day, and hams on pull day, and turned leg day into delts day. Also, one back day for thickness, one for width.

[@Kpass2012]

I personally do 2 push days and 2 pull days per week. I start push days with quads then do upper body. On pull day I do hamstrings and then upper body. Cardio on my 3 rest days.

[@jaywarner2029]

Legs lacking or? Split working? Seems like not enough leg training, even tho prioritised as starting with them, I feel legs will get half a workout and upper body will too? Or is it working smooth for ya

[@Kpass2012]

@@jaywarner2029 for me, one intense leg day per week wasn’t resulting in very much strength gains. When I switched over to working out leg muscles four times a week they responded much better. I’m doing more volume per week then when I was doing a bro split leg day, it’s just divided into four workouts. Also the quality of the sets are better because I’m not doing all 25-30 sets in one session. The workouts are enough to trigger protein synthesis without making me walk like a newborn deer the next day. It’s like what Seth said, take what you learn and experiment to find out what works for you.

[@jaywarner2029]

@@Kpass2012 Fairplay man, prefer the PPL split as can hit everything twice a week, did that from Natty for years and to enhanced also. Covers everything and you can always throw some bicep/tricep/shoulder work into beginning of your leg days. I find if you only do 2 working sets per exercise you'll hit it properly and also not waste sets on sets, my leg days consist of 6 exercises including calves and that's only 12 working sets. 👍❤

[@tonyvee5799]

I do same split i pick 2 exercise per body part. Better gains and recovery

[@charlesjohnson873]

I love your honesty about the gear. I've been trying to learn as much as possible and I have found a few channels where they don't acknowledge certain aspects. It helps set a realistic expectation for myself. Thank you!

[@johnv.585]

Weeks 1-3 of the month M: Pull (Hypertrophy/Volume) T: Push (Hypertrophy/Volume) W: Legs (Hypertrophy/Volume) Th: Pull (Strength/Lower reps) F: Push (Strength/Lower reps) Sat: Legs (Strength/Lower reps) Sun: Active rest; jog/swim Week 4 of the month-Bro Split (Both Hypertrophy & Strength optional) M: Back T: Chest W: Legs Th: Shoulders F: Arms Sat: Push & Legs Sun: Active rest; jog/swim

[@Night_Terror_]

Iike this i like this a lot been doing PPL for a while now i do miss doing bro splits might try this so im getting the best of both worlds

[@AZ-gs6hj]

Very nice actually.

[@eljefeguapobarbon]

Monday: Back/Biceps, Tuesday: Legs, Wednesday: Chest/Shoulders/Triceps, Thursday: Back/Biceps, Friday: Legs, Saturday: Chest/Shoulders/Triceps, Sunday: Active Rest (walk, or swim or bike or hike, etc.. Simple with plenty of recovery.

[@rodolfoibarra8756]

I could never do legs after a back day. I can do back day after a leg day though 😅

[@sdot266]

Not training chest on Monday should be a sin

[@therealdomesticatedsavage724]

@@fitnesslk depends on the gear you’re running. I train 6 days a week and make solid size gains. I am very enhanced though to help my recovery tremendously

[@tajb2595]

If you need to train more than 3-4 times a week your workouts aren’t intense enough

[@TheLegendaryLP]

@@tajb2595 truth

[@vanjabi8827]

Same here. Built my foundation via bro split for 6 years. Took time off and have been doing PPL. It fits my lifestyle much better, and as you said…. It’s more fun! Cheers to a great video!

[@Angel_Ripoff]

I alternate between bro splits & PPL, I might change it up every 6-12mo. When I do PPL, my first leg day is quad focused and the second leg day is combined with the second back day and that one is hamstring/glute focused. That's how I fit PPL into a 7-day schedule.

[@paullaw8707]

good idea

[@tamenrayy]

Exactly what I do too. I'll do RDL and hyper extensions with my first pull day and then my leg day is more quad focused with a few ham curl movements.

[@coreygrice3212]

Keep up the great work!! I’m 42 and use a crap ton of your recommendations. You’ve brought this old out of shape carpenter back to life by inspiring me to get back in the gym, so thank you very much!

[@ronpopeh3924]

I go push/pull/legs, but I rotate whether I do more push/pull from week to week. So week 1: legs/push/off/legs/pull/push/off. Week 2: legs/pull/off/legs/push/pull/off. Week 3 repeat. This gives me flexibility to potentially not train day 6 if schedule or life gets in the way. It also lets me overload a given week (like a third day of legs on day 7, essentially starting the cycle again, if I know the following week will benefit from changing the scheme up (eg I’m on call or going out of town).

[@germainmorin4925]

Currently on a 5 days bro split (Legs, chest, back, shoulders, arms) that I absolutely love and fits my schedule. I start the week with the legs so I don't have to think about it for the next 6 days 😅. I also like to do a PPL split for 2 months per year (Push A, Pull A, Legs A, day off, Push B, Pull B, Legs B, then day off again).

[@Car_mand]

The information u provide us is priceless, however I enjoy much more how you push people towards well-being and feeling good of themselves!

[@USARunsOnDuncan]

Mike Mentzer would have a heart attack over this video lol Edit: Pun definitely intended

[@mikejones9906]

Mentzer was a con artist.

[@dandiesel77]

🤣🤣🤣🤣🤣🤣🤣

[@blown35th]

That be from the gear lol

[@scottcopley1ify]

😂😂😂😂

[@SethFeroceOfficial]

Bro!!! Super fucked joke! But absolutely hilarious! And more than likely how I’ll go as well. 🤦🏻‍♂️☠️😂

[@slumking112]

Magnificent video...could've been cslled bodybuilding explained....so good its going on my playlist as bodybuilding 101...you killed this...🔥🔥🔥🔥

[@richt5986]

Been doing this since the 90s D1 chest tries D2 back bies D3 Legs D4 Shoulders traps D5 off D6 start over.

[@mm94578]

That’s the same routine I do.👍

[@richt5986]

@@mm94578 it works

[@neilholmes5641]

I'm a massive fan and thank you for keeping it real and talking straight with no BS! I'm a huge proponent of PPL. I don't follow a 7 day split, so just do whatever workout on whichever day it falls and take a rest day when I feel i need it. I realise you say for a pro you'd recommend the bro split...would that still be true if you were training/advising a natural bodybuilder? Thanks and keep on enjoying life😀

[@jaredbrown773]

I've found it better to do bro split because I take longer to recover than 3 days and legs take a whole week to recover usually. I'm also working manual labor so being sore all over is hard to compensate for than say just my shoulders. With a bro split I can usually just change my movement by using different muscles. Having only one leg day and it being on Friday helps a lot considering that gives me 2 days of recovery before I work again.

[@Suge212]

Same here. I don't get how some of these guys (unless they're on gear) can recover so fast and workout so much. Like they're immune to rhabdo.

[@EnigmaticAnamoly]

​@@Suge212 repeated bout effect and body adaptation 👍

[@JstBringIt]

Not training to failure helps with recovery. Stopping 2 reps before complete failure allows you to recover faster and you build 90-95% as much muscle as if you went to failure. Also people train way too many exercises on a muscle(I used to and would be sore for days) and I’m making my best ever results right now doing say 2 exercises on chest(bench press and a fly) with 3 sets each and than doing chest again 3 days later. Hitting a muscle(by making sure it’s recovered) 2 times a week has been a game changer in building muscle for me. But I have to go to the gym 6 days a week and everyday I’m sore. Just do what your goals and what makes you happy.

[@bf9414]

not only is this PHENOMENAL info - but I've also been doing something very similar to this for a while since a shoulder replacement Thank You Sir for reiterating.

[@TimWChamp]

A recommendation after doing PPL. After doing your regular PPL add a 4th day with 1-2 lacking body parts. I was, also, doing more of a Powerbuilding routine which it fit perfect with. Push was perfect for starting with your powerlifting bench press (6 sets of 2 reps, 5 x 5, 4 sets 3 reps). After that, do all presses for chest (usually 2 more exercises with 3-4 sets each). Finish out with 3 exercises of shoulders (3 sets) and 2 exercises of tricep (3-4 sets.) Pull was your deadlift day! Mind you that I would only recommend to deadlift once a week (especially if you're going heavy). I would then do pull ups (4 sets), lat pull down (3 sets), a trap exercise(4 sets), a row exercise (3 sets) and a seated cable row (usually close grip, 3 sets). Legs, I would do more volume work after going heavy on deadlifts. You might be sore. I didn't go any lower than 8 reps on this day. It was quad/calves. Now, on the 4th day I would do touch ups. I didn't do biceps on my back day and didn't do hardly any shoulders on Push day. Shoulders and biceps with 2 exercises of tricep. Your next pull day is no deadlifts, Full volume work. Your next leg day is your heavy squats with it being hamstring focused afterwards. Enjoy. This workout made me PR in every way. I changed my diet to 4,000 calories for a bulk and jumped up about 20 pounds naturally in about 6 months.

[@TheJulianRusso]

so you are doing a 4 day split?

[@davidstone8812]

Honestly, the best honest video on BB. If every1 was as honest as you at least half of all the BB youtubers would be gone bc they taut bullshit - I LOVE you honesty and approach. 100% respect.

[@nathanharvey9420]

Trying a custom split atm and loving it. Day 1 torso (chest back and shoulders) Day 2 limbs (legs and arms) Day 3 rest Day 4 chest and back Day 5 legs and shoulders Day 6 arms Day 7 rest Might out shoulders from day 5 with arms on day 6 .

[@Thycallmechicog]

Did this split for years and loved it

[@RestaurantManager101]

I am loving push, pull, legs. It adds a ton of diversity and I actually enjoy changing things up, I’m super sore but in a good way now. Love it

[@ariedenheijer391]

First time I watched a 30 min video completely without realising it! Thanks for the fucking clear and inspiring explanation🙏 Salute and respect from the Netherlands

[@RhinoJoeOutdoors]

Appreciate how transparent you are about your past and usage of stuff. Great video. New subscribers

[@gabeboone1620]

I love both bro/ppl split, used both many times. I have found one perfect split that is basically a middle ground between the two to be a 4 on one off split. For example: Day 1: chest/tricep Day 2: back Day 3: leg Day 4:shoulder/bicep Rest Repeat days 1-4 You end up training everything twice in a nine day period, so not as frequent as ppl but more frequent than bro split. Also each workout still feels similar to the bro split because you can do very high volume each time. But also unlike the bro split you don't have to wait a whole week to train a body part.

[@cambruno5066]

Literally was going to say something very similar. Excellent explanation as the best split I find lies between ppl and bro split. Love both equally and being able to modify to get more frequency is very helpful for me

[@maxfernandez3770]

Nice! I have the exact same split💪 I also like it because back is on its own day and I can really focus on it instead of also trying to hit biceps. I try to throw in calves every other day and starting the workout by hitting them first, otherwise I won’t want to at the end.

[@hankhill8332]

1 day of rest every 4 days isnt enough

[@mateogamez32]

I been doing bro split for 4-5 years Chest, arms (biceps, triceps) supersets between pump is nasty. Legs, claves Rest Back, shoulders Rest Chest,arms,claves Back,hamstrings and glutes. Repeat 🔁 Working sets 12-14 3-4 exercises per muscle part. Always 2 top sets and 1 back down set. I have made pretty good progress in size and strength but lately I been thinking of runnin PPL and will. Thank you for the knowledge Seth you the man.

[@angelr_fitness2226]

I’m doing the Ronnie Coleman split which consists of this, and it’s working great for me. * Day 1: Back/Biceps/Shoulders (focusing on back width) * Day 2: Chest and Triceps * Day 3: Legs and Abs * Day 4: Back, Biceps, and Shoulders (focusing on back thickness ) * Day 5: Chest and triceps * Day 6: Legs, abs * Day 7: Rest

[@leonardwilliams2796]

i would try this

[@haydenchristensen9278]

where’d you get this from ?

[@angelr_fitness2226]

@@haydenchristensen9278Google Ronnie Coleman workout split

[@Lewissummerson]

Never understood push pull legs. Surely it should be pull push legs? How can you train legs properly with a sore back ? (Bro split is where its at)

[@scottmcdermand5350]

i figured out a 5 day split that works awesome for me and my work schedule day 1 - Pull (back, biceps, rear delts) day 2 - Legs (alternate anterior and posterior by week) day 3 - Push (Chest, Triceps, Shoulders) day 4 - Lower body (lower back, glutes, all Legs) day 5 - Upper body (chest, shoulders, upper back) day 6 - off day 7 - off cardio to be incorporated 10 minutes prior to workout

[@edkruzel]

Great video Seth. I've never been a bodybuilder, but I've been athletic and have tried every kind of workout under the sun my entire life. Now at nearly 60, I found I needed to lose mass. I do fairly high intensity M, W, F, push, legs, pull, T & Th are cardio and functional exercises. We bought 50 acres of raw land for retirement, so over the weekends I'm swinging an axe, moving gravel and building stuff from sun up to setting. Commitment, consistency, and intensity, works every time.

[@gabenir5117]

I just started doing the: Pull Legs Push Functional Training Pull Legs Push Rest I’ve been noticing big differences with recovery and intensity. I feel more amped up too

[@nick-a5555]

To who ever reads this the best routine I have made was doing a PPL drop schedule meaning in 7 days I do Push, Pull, Legs, Push, Pull/weekend/ then since I did everything twice but, not legs twice I go Leg, Push, Pull, Leg, Push/weekend/ then monday would be pull and repeat. This worked the best for ME and specifally my legs.

[@agrlklarkemirenpanda660]

I used to do ppl. But as i got stronger, i couldn`t be able to recover well, was always tired. Now i`m doing a 4 day bro split. Shoulders (Front and Side delts), Triceps / Back, Rear Delts and Abs / Off / Chest and Biceps / Legs / weekend off. I feel great and getting better results.

[@robertocarloscastro8235]

I’m currently doing Day 1 legs Day 2 chest/ triceps Day 3 back /biceps Day 4 rest Day 5 shoulders Day 6 kettlebells workouts Day 7 rest

[@codymagnuson5101]

The bro split for sure has built my foundation but I have incorporated the PPL style for 2 weeks and then the bro split for 2 weeks. I just love to mix it up and make it fun. And adding two to three rest days through out the week has helped a bunch. Make it fun and have a good time.

[@Will_soNatty]

I do Monday- bicep/ back Tuesday-chest snd triceps Wednesday off Thursday legs and caffs Friday shoulder/traps Saturday cardio Sunday off

[@jahshshdhdgsh4686]

Jesus Is The Way The Truth And The Life Amen 🙏

[@benjohnventigan3621]

The whey

[@mattw1000]

Amen

[@Custodian123]

😂😂😂

[@brandonsantoso]

not real for all we know

[@peteschweddy4263]

@@brandonsantosohe’s a historical figure actually. We have proof of his existence. That’s not to say he had all those powers. Who knows? But he DID exist in real life and have followers. There’s a lot of mystery surrounding his life though as about 18 years of his adulthood are lost to history as are the stories of his wife and possible children. There’s historical records of him visiting the Dalai Lama in Tibet and also going to Egypt and learning the mystic arts in India allegedly. The Dalai Lama’s were around back then and had records they kept.

[@deansilva8401]

For anyone curious if you just continuously do push pull legs rest push pull legs rest you're hitting everything 2 times within 7 days of the last time you hit that body part. It rotates quite nicely don't overthink the monday-sunday time slot

[@zbear404]

Don't forget the lower/uppers and full-body workouts! Experimentation is key! My favorite is 3 days of pull/tris, push/bis, and legs/shoulders. Abs on everything and cardio as needed.

[@move_to_the_right]

Mate do you realise where you are ?

[@zbear404]

@@move_to_the_right oops! I forgot, I'm not supposed to post my comment in the comment section, add any commentary, or help by adding to the algorithm for Seth.

[@edschobs5204]

Been following a Day 1 Legs(quad focused) Day 2 Chest Day 3 Back Day 4 30-45 conditioning/mobility Day 5 Legs(posterior/hamstring focused) Day 6 Upper (Shoulders to start then chest back arms) Day 7 Off

[@Roufonwheels]

I have to say that ur videos make my physic you really give that confident to people and the way you explain. It’s just great keep it up 👍

[@rodrigosaldanha205]

this is another level of explanation. covered so accurate both approaches. great stuff big fan of your content from a long time. cheers!

[@therehastobesomethingmoore]

61, doing push/pull/legs….Mentzer - Yates HIT training. I am on TRT to keep me in a normal range, and supplement with creatine monohydrate. I am in the gym every 72 hours and days off I take long walks in the mountains of Nicaragua. I was jacked at 20-35 then off n on for years with work and family. Retired 8 months ago and went back to doing volume until I started running across Mentzer n Yates videos and have fallen in love with HIT. For 6 months now I see gains EVERY TIME I GO TO THE GYM. It has been like magic. I am Vegan and am currently living in the mountains of Nicaragua. Because there is no fast food crap here, I gorge on legumes/beans/produce/nuts n seeds. Without dieting I have dropped 35 pounds. Hoping to slowly drop another 25 or so. My goal as we travel country to country is to look like a jacked Grandpa and not a target. I have a busy life outside the gym and love that HIT gives me many extra hours to enjoy my life and not keep me in the gym 20 hours a week. Love your videos !

[@Suge212]

Push, pull, legs is my favorite. Push___OFF___Pull___OFF___Legs/Abs___OFF___OFF. Sometimes I'll take more days off in between depending on if I'm recovered. I'd rather be good and recovered than have a crappy workout. I have had rhabdo twice and I don't want to repeat that. I don't think a lot of people even know what this is, let alone consider the risks involved with body building.

[@beardedtyke]

I've done PPL for a long time and it's a great routine however, doing chest shoulders and tri's for push and then back, bi's and rear delts for pull (and sometimes additional hamstring work) can be a lot. Especially after back. I'm usually knackered after back and the thought of then having to do biceps and rear delts can often be a real drag. Bottom line is that, if volume, intensity, progression and all your recovery protocols are in place, it really doesn't matter.

[@RooFit_JoeyB]

I've done both styles, they are both great for whatever goals your trying to achieve. Currently I do more of a hybrid "powerbuild" programming. It is very intense and I wouldn't recommend it for everyone. Especially beginners. But to focus on compound/powerlifting exercises and focus on hypertrophy, this works the best for me. That program I follow looks like Sun: High volume Chest, Shoulders, Triceps Mon: Deadlifts followed by high volume back and biceps Tues: High volume legs Wed: Flat Bench Press followed by high volume chest, shoulders, triceps Thurs: High volume Back and Biceps Friday: Heavy Squats followed by high volume legs. Sat: Off This is the current style I use to focus on my heavy compounds for powerlifting and I mix in hypertrophy, with higher volumes, drop sets, super sets. It give me availability to hit all muscle groups twice a week, and focus on strength training and hypertrophy. I take an extra rest day in the middle of the week when necessary or if the schedule needs if. After 9 weeks, I take a deload week and rest as much as possible. For strength training, I follow "5,3,1" program or do 5x5 programming. I wouldn't recommend someone this unless they had experience in the gym and good fundamentals with compound lifting as this style can be taxing and can cause injury if you push yourself past your limits and not listen to your body.

[@EdcelJannMCorre]

For me is a modified Upper Lower. Monday: Chest, Back Tuesday: Legs, Core Thursday: Shoulder, Back (throw in 1 Chest if available) Friday: Arm

[@omaewamoushindeiru4190]

i think when comparing 1x with any 2x+ frequency routine it is important to note that enchanced lifters have elevated muscle protein synthesis 24/7 as a result of steroid induced anabolic state while naturals have elevated muscle protein synthesis that tapers off after 36 hours which is induced by intense workout, therefore more frequency is better for naturals because it allows the body to be in anabolic state more often in a week than it would be on 1x routine (triggering the growth cycle multiple times). That explains why mostly enchanced lifters advocate for 1x by emphasising it has no difference to them compared to 2x (which is true for the reason explained above), but if you look at any natural lifter with top tier physique none of them is doing 1x. And last but not least it's about progressive overload, if you are not progressing it doesnt matter what frequency you are doing 1,2,3 or 100X you won't grow, period. Unless you are enchanced to the gills and sheer pump chase is enough to make you grow. Picking a routine that you enjoy is a must! for staying consistent, but make sure you pick one that allows you to progressive overload and adequately manipulate volume and intensity. I agree 100% that both work but for naturals higher frequency works better for both strenght and size

[@carlosgabin5215]

I love both of these as well. My favorite for the last few years has been Agonist + Antagonist or Front + Back. Like 1-Pecs n Back, 2-Bis,Tris n Delts, 3-off, 4-legs, then 5-repeat Sometimes on days 3,4 I would 3-front lower, 4-back lower

[@jackcojisan]

The red/green dot on vs is the attention to detail that really makes a difference, for me. 👏🏽👏🏽👏🏽

[@drew8160]

AMAZING TIMING! I've been wondering this for awhile. Been doing PPL for a long time but I'm running some shit now so I thought of switching to bro split. You're the man!

[@tiradan]

Man, I'm so glad I found this channel. I just started lifting a few weeks ago and my trainer has me on what I now know to be "Bro Split", but I don't want to look like a bodybuilder, I just want to "look good naked", so I'm going to try and convince him to switch me over to "Push Pull Leg", which seems like its going to be a lot more varied and fun than "Bro Split".

[@Josh-sv8nj]

this is the reason why i LOVE you: you're like the bruce lee of bodybuilding. bruce lee beleieved in taking principles and things that worked FOR HIM from many different types of fighting arts and rejecting things that didn't work for him/was a waste of time and energy and formed his own martial art, jeet kune do (the way of the intercepting fist). you teach us take concepts and principles from the styles of other body builders and keep what works for you and throw away what doesn't. in my eyes, this is why you're the GOAT

[@theperfectbeing]

Push pull legs is easily my favorite style. Coming from a powerlifting background it just made hypertrophy easier and already fit into my usual split of having 2 sessions a week for bodyparts but with different movements and rep ranges (high bar vs low bar, barbells vs dumbells, heavy high intensity vs light high volume,etc). I even adapted it at some point to have a hypertrophy focused day during P1 and then a more dynamic sport oriented style for P2 later in the week. Didn't matter what kind of training goal I had, PPL just straight up functioned better for it for variation, recovery and getting more total volume in per week.

[@chadsworld5499]

Its been weeks since the last video, but i dont even care, made my night watching this video at work.

[@BlakeMoore-ee9gj]

Still droppin classics. Been watching since I started lifting 5 years ago!

[@daveyadict_]

I was watching one of Luke sandows videos years ago, and his split for the Olympia he was prepping for, he was doing back/glutes/hams, chest/quads, shoulders/calves and arms. So I adopted that as well. I love it

[@mg1822]

I personally like to throw legs in the middle of chest and back, so PLP. I like that because I can toss some more arm work in during the week. Like a set of Tricep work on Pull day and a set of bicep work on push day, hitting the arm muscles 3X a week. I only do PLP Mon-Wed, take Thur off and finish the week with an Upper/Lower workout Fri&Sat. This 5X a week workout has been awesome for this natural lifter.

[@TheJarrettPearce]

I was getting on KZbin 30 minutes before a workout killing time and watching Seth and saw this. Perfect timing!

[@danlaraya6544]

great lesson.. bro split works for me; chest, back, shoulder, tris, bis, legs, off.. 😊

[@Essential_Work]

Both do well. You can still get the 24 sets (per week) on PPL its just broken down into to 12 set workouts. (3 exercises x 4 sets) It is stupid high volume, very fatiguing. But same when it's in the Bro Split volume. I do P, P, L, P, P, L and my off days are filled in when my job schedules them for me lol. I enjoy it for cut/maintenance. May go back to Bro when i start to bulk again. They're both designed for muscle growth. Use what fits your life best.

[@trivolinnaidoo07]

I love this man 😂 I love the look of joy on his face when he talks about the good old days of being “sauced to the gills” 😂😂😂

[@SelfBuilt]

I did the first bro splits for YEARS. Once I went to push, legs, pull, rest, repeat it made a massive difference with recovery and hypertrophy. I'm like Seth hating the second rest day but it's a necessity evil. Excellent video!

[@barrybarnett731]

Recovery? I tried a ppl and I found I couldn't recover enough to hit it twice in a week where as the bro split gives you proper recovery , I suppose ppl is OK for people who train half arsed?,

[@SelfBuilt]

@@barrybarnett731 I'm glad you have tried other methods and found the one you like best. I wouldn't say ppl is for people that don't lift as hard. If I'm training chest twice a week, I'm able to get more working sets in than bro splits and keep them at high intensity and good quality where I would get tired and notice the quality go down in bro splits. I went from 1 rest day to 2 days with ppl so I was able to rest more and train more frequently. Not saying one is better than the other, that's for you to decide and see what fits for your best growth. 💪

[@barrybarnett731]

@@SelfBuilt I'm an old school lifter and the advice I give to newbees is try different methods as not every glove fits every hand , and also don't just keep copying social media influences and changing your workouts every week, I know what has always given me the best results, but I did try different methods the worst being full body

[@SelfBuilt]

@@barrybarnett731 I couldn't agree more. I enjoy making some changes every couple months but to use to what works and feels good. I feel the same about full body. It seems like that's great for maintenance and not having much time during the week but marathon workouts and more rest days don't appeal to me haha.

[@blown35th]

Your whole philosophy got me out of a massive rut W,hen I hit a plateau? It took me hearing you say just do it works for you. I was so stuck in sad split and all that I got overwhelmed. Thanks for the great content!

[@johnwayne3491]

I did PPL to build my base with 3 on 1 off 2 on 1 off. Now I do a more of a “bro” Refeed day to start the week -chest/shoulders -back -quads Off -arms -hamstrings Off Refeed day to start the next cycle

[@clemo311]

PPL keeps me motivated for years. The variety is so sweet - and makes it easier to fit it into my lifestyle

[@mikemartinez6004]

Seth I hate doing legs by themselves any more. Yesterday I trade my back and biceps through some leg extensions leg curls and work my glutes. I figured in another day this week I’d throw in a couple more leg exercises, maybe lunges squats, etc.

[@SoonerState]

Seth. I love the program you released a while back 12 week size guide. It has been a big role in my journey from 300lbs to 170lbs. When might you make a new one that doesn't have typos? Refer to shoulders #2. Keep up the great work though Seth and your whole team! The last program is considered a bro split program. Would love to buy your program on a push pull leg program. I've made a few ppl routines. Now you just gave me ideas to do another ppl routine to break it up from your 12 week size guide

[@mohitchoudhry4166]

For natural lifter PPL is the best way to get aesthetic physique, I love the PPL split!

[@jorgefuentes7139]

I love training Push, Legs Pull, Push, Legs, Pull, Rest. Exactly what you said, I can prioritize my body parts that need work (chest always come first). Then legs on day 2 cause training back would effect my leg training tremendously. I love it for me, shit makes sense

[@RonaldChapman-jg5xu]

This dude is rite on! We always made good on hammering the bro splits. Hi volume made me grow for years.

[@tomrogers6329]

With my work schedule I went to bro split. Working nights, getting off at 0700 hrs. Doing one body part with abs leaves me plenty of time to get the job done at the gym and still giving me enough time to sleep, eat, and recover.

[@nicholass4891]

High volume, good warm-ups -Legs -Chest with upper/mid back -Shoulders with core and lower back -Arms Whenever I'm in the gym, I just go to the next exercise day. I change up the weight, intensity and add exercise variations to focus on strength or hypertrophy. Switching weekly to focus on one or the other.

[@kenteuler4102]

Right now I am prioritizing chest, legs and calves. Monday-hams and calves, Tuesday-chest and shoulders, Wednesday-back and biceps, Thursday-off, Friday-quads and calves, Saturday-chest and triceps, Sunday-off.

[@TheSharadwaador]

Seth your new editing team is Phenomenal, been inspiring me for years and they did an amazing job, no way this is free. I’m buying some more demoday

[@austincosman2907]

Push Pull Quads (with calves) Chest/Back Shoulders and arms Hamstrings and Glutes Rest

[@KingDawsy]

I have always done PPL. It just makes sense when you like doing compound movements. Then there’s protein synthesis. It’s nice coming back 72 hours and destroying the muscle again.

[@sugartbube]

was just looking this up today no bs wow you read my mind!!!! I've been doing the bro split for nearly 15 years thinking about trying some ppl Right now I do Wed (shoulder), Fri (legs - rehab), Sat Back, Sun Chest

[@RMJerich0]

thats just pure gold. as always Seth, you did an amazing job. You are truly one of the greatest Things that happened to bodybuilding community.

[@MacDFitness]

One of the best explanations of splits I have seen.

[@AbdulGhani-vm6oq]

I'm 55 and I got the most gains from the bro split. Muscle building is not rocket science. Muscles grow once you give them an ass whooping. Whether that's with one set to failure or multiple sets, as long as they get a good ass whooping they'll grow. Factor in the recovery which is just as important. I train the bro split as it gives the perfect balance between exercise and recovery.

[@dondinero13]

Great video Seth!! Thank you. Keep these gems coming 💪