Best Training Split to Build Muscle & Gain Strength After Time Away From Gym?

[@RJ_171]

4-5 day split seems like a great idea! Here is my full body plan: Day 1: Chest and Biceps Day 2: Chest and Biceps Day 3: Chest and Biceps Day 4: Chest and Biceps Day 5: Chest and Biceps

[@draekan2753]

I think you may need to add a bit more chest and biceps volume. Your split seems to be lacking

[@coacheugeneteo]

Haahahaha

Lol

@@draekan2753 best response 😂😂

[@jjordan2400]

Looks good bro...lol

[@coacheugeneteo]

***TIMESTAMPS*** 02:08 - Nerdy Stuff You'll Probably Want to Skip 08:28 - Sample 4 Day Training Split Template 12:12 - 2, 3 or 5 day Split Examples

[@khemnewar9609]

♥

[@terrinil9995]

It's still relevant! Some places went back into a second lockdown...😫 Gyms closed again until idk wen

[@kelvindzivinski5872]

How have 4 haters given this thumbs down? Gotta show respect to king Eugene 👑

[@coacheugeneteo]

Haha thank you

[@BarbellmusicGYM]

Good, common sence advice. We as individuals tend to over think things in general, gym is no different. It helps when someone gives good advice on how to proceed.

[@coacheugeneteo]

Yes! Thank you

[@TheMegs84]

Sooooo happy you decided to upload this!! When in doubt, just upload aaaallll your knowledge! We love this shit!

[@coacheugeneteo]

Haha thank you ms Shmegan

[@AJRtv1]

I found your channel about a month ago after about a year and a half of slackin on my fitness and every single video has helped me to improve. You’re a cool human being, Eugene! 😁

[@coacheugeneteo]

Thank you!

[@donovanguerin2124]

Thanks mate, 100% quality content once again. This is going to be so useful for me personally. Shout out to the bloke who asked the question in the first place as well. 👍

[@coacheugeneteo]

Thank you! Glad to hear it

[@TheDesertStormGuy]

Watching this just an hour before I leave for the gym. Genuinely helping me a lot and definitely drawing a lot of outlines for me to take into consideration before I step in the gym and start lifting. Thanks a lot Coach

[@NM-vj8nc]

Push/Pull/Legs template videos including exercise selection would be freaking awesome!

[@coacheugeneteo]

Noted!

[@angusjc16]

Seems like the Vic lockdowns have been a blessing in disguise for content creation!

[@coacheugeneteo]

Yeah it's been a great distraction from the monotony of lockdown haha y'all are keeping me sane

[@erichopham]

eugene teo Wait, you’re Victorian?

[@yacinou7899]

Uncle Eugene just gave us a Gift Thank bro your the best I wish I live in Australia to have you as a coach but I hope 1 day you come to Paris

[@coacheugeneteo]

Thank you! Will definitely be in Paris post lockdowns

[@Allyourheroswenttohell]

Okay... got ya. The accent and race didn't match. I was like woah lol. Born in Australia?

[@prettyfaerie7]

Just found your channel 👌🏻👌🏻 content is amazing Here's my workout split: 2 rest days whenever I feel like it, but here's the work: 1) Speed work/body weight hiit + push 2) Heavy leg day (hypertrophy) 3) Speed work/body weight hiit + pull 4) Full body strength (60-70% max weight), optional cardio 5) Lighter leg day (glute focused)

[@coacheugeneteo]

Nice!

[@Getwelllivehealthy]

I absolutely love it coach. This is very helpful in so many ways. Good points as well. Especially and I agree the big part is to train your nervous system again for those lifts and moves. I also believe this could be a perfect fit for someone who had a surgery or injury and getting back into the gym. As always I appreciate your knowledge you share.

[@coacheugeneteo]

Thank you!

[@jashaswimalyaacharjee9585]

I did a 6 weeks Main-Gaining split/pattern of training each body-part 2 times a week, also for last 3 weeks I have incorporated some components of 5/3/1. I regained my strength as it was before lockdown and the whole situation. I did basic Pushups and situps at home :).

[@coacheugeneteo]

Nice!

[@aditya7955]

Kis baat ki maingaining, gains to hai nahi

[@iucortes]

I've the same opinion that you in terms of volume training (isn't necessary to smash your muscles) and be pacient when you do the change of working out at home to workout at the gym. Love this Q&A videos. Oss🥋❤️

[@coacheugeneteo]

Thank you!

[@Shemalinski]

My current split is 3 leg/lower, 2 back/deadlift and 2 chest/shoulders/arms, because only 1 hr limit at gym for now. No days off unless I feel like I need one, recovering well with creatinine/magnesium/8+ hrs sleep/high protein. After 5.5 months of gym closures, I am never taking training for granted, ever.

[@coacheugeneteo]

Nice!

[@renukatomar]

I just love the way you address everything…without saying right or wrong…best content

[@kimberlymorris5934]

Such fantastic clear info, along with a serene background-stone, wood, plants, guitar and a the tea pot and of course you!

[@Msreesaranyan]

Thanks a lot uncle, I was the one who asked for this in the FB live today,maybe this vid might have been in your drafts forever if I didn't remind you haha

[@coacheugeneteo]

🙏🙏🙏

[@keenan3618]

Yup, I was waiting for this. Thanks uncle!

[@coacheugeneteo]

🙏🙏

[@James-tv6so]

Great content mate! You just showed up in my algorithm while researching how to get back to where I was with pull-ups. Definitely subbed, and thank you for the advice you share, and motivating me to get after it now that Melbourne restrictions are easing :) 🤙🏼

[@hanskazan7403]

ive tried everything best for me is lower upper rest lower upper rest rest first 2 days more strenght day 2 other days more hypertrophy days take the weekend off 2 full rest days and repeat

[@boxerfencer]

Great to see some balanced view as to fullbody routines and how to customize them. I think there's lots of prejudice against them, simply because people dont know how to program them, essentially how to keep volume and fatigue in check. I routinely fall back onto them, here and there, and they're definitely a different beast. They can easily make you feel like throwing up. Last time I did fullbody, I came back to an upper lower split stronger, strange since I'd already done a deload, which didnt result in realising strength increases, so one can't accredit my performance increase to a post deload peaking effect, but to the fullbody.

[@coacheugeneteo]

Yes! I love full body

[@ljsokolov5516]

Another great video. I love that you've shown a sample workout plan but left it blank for the users to create their own and preferred exercises rather than a "cookie cutter" plan. One of many reasons you're my go to person for advice and ideas! Keep up the youtube videos and I look forward to you getting your Silver KZbin Play Button plaque! Not long to go! ▶️

[@madhurchari6851]

Amazing advice brother. Love your content (and your hair).

[@coacheugeneteo]

Thank you

[@jakeportolese4031]

Great template ! Happy you posted this one 💪🏻

[@coacheugeneteo]

Thank you!

[@OffwhiteLG]

Best coach out there. Love your videos

[@coacheugeneteo]

Thank you

[@tamslean]

Appreciate your tips and help man :)

[@coacheugeneteo]

Thank you!

[@omar6406]

Thank you Eugene I appreciate the info as always you're the best

[@coacheugeneteo]

Thank you!

[@bryantay862]

One of the best fitness youtuber. Love from Singapore :) if only I have a chance to meet you!

[@MrGuelot]

The best routine: AB 6 x week. Workout A: Quads, chest, shoulders, triceps and calves (push day, 1 exercise for each muscle, 4 sets 8 X12 reps). Workout B: pull day: back (2 exercises 8x12), hams, biceps e abs 1 exercise , 4 sets 8 X12 reps))

[@isaactreacy9529]

Always really educational bro! 👊🏼

[@coacheugeneteo]

Thank you

[@dodgers9292]

Very helpful, Coach! Someday I hope to get back in the gym...

[@coacheugeneteo]

Fingers crossed :-)

[@jensb661]

The best split is always the one that you can easily integrate into your everyday life and carry out permanently...and which you also enjoy :-)

[@coacheugeneteo]

Of course

[@jensb661]

@JustJitzu I think that's one of the main problems. people only listen to fitness hipsters and not to professionals or their bodies. then they make splits that they don't like or can hardly integrate into everyday life, they make 8-10 reps even though they don't feel the muscle instead of trying 15 or 20 reps.

[@TheFukwitz]

wicked advise. Many Thanks. Big Ups!

[@coacheugeneteo]

Thank you

[@TheAruc]

The best as always!

[@coacheugeneteo]

Thank you! ✌️

[@PoisonJarl71501]

20 seconds in I’m thinking, wow nice place. Love the stairs and stone wall and the light..holy crap that’s Deadpool in the bushes. Great info though. Liked and subbed

[@mikerenshaw7867]

Thank you for another useful video! Now I know what to do when I start training again :)

[@coacheugeneteo]

Thank you!

[@BlueBladeAnime]

Good, comprehensive advice. I have returned to training for about 4 weeks now since gyms in the UK have reopened. I kept to the same 4 days per week structure & duration but have been lifting a little less. I hope my body will get back to pre-lockdown capability within 4 weeks but it feels like a slow process. I guess we all work differently but perhaps I would have benefitted from your advice on doing all-round body sessions from the offset.

[@lucaspace880]

Great stuff as usual

[@herbmerced7780]

For full body…should you take a rest day in between workouts…at 57 y/o I feel much better when I do this….

[@sammoore4041]

We always talk about the best splits to gain muscle and strength for beginners etc but once you are like 10+ years in, does it really matter what "split" you do anymore? Would love to hear your thoughts

[@coacheugeneteo]

It absolutely does. The more advanced you are in my opinion, the more you need to be methodical with your approach to make sure you can keep making progress. Most people believe they've hit their 'genetic potential' when really they've just hit a point where they need to improve their knowledge on programming

[@kdub1242]

This fellow obviously knows what he's talking about, but in addition, here's just my little unscientific, anecdotal data point: I've found that the simple minded approach of starting up again with the same workout, split, and frequency - except with just one set per exercise, seems to be a good start. If I obviously cannot handle the same weight, then of course I reduce it. I monitor soreness afterward, and strength during the next session, to see if I need to scale up or down. In the "worst case", such as after months of no training, I might "collapse" the spit into a single low volume full body workout, and then try once or twice a week, monitoring soreness and strength, and scale up from there. After a couple of weeks to a couple of months, depending on how untrained I was initially, I've found this gets me back on track pretty efficiently.

[@coacheugeneteo]

Nice! Good observations

[@Sommertimeflowers]

Thank you

[@abdullahkureshi889]

Hey man you have been so much informative and detailed in each of your video.Keep the good work up.I just wanted to ask this split you have mentioned could be followed by a beginner? how many exercises for primary for accessory could be added ?

[@jessijacobs8]

Literally the Messiah of knowledge!!! 😭🙌😭 #wenotworthy 🤘🤘

[@vacationstories8542]

Wow what a Video! Really inspiring 😵

[@coacheugeneteo]

Thank you!

[@fitnesscoachvo]

Awesome ideas!

[@coacheugeneteo]

Thank you

[@gordo271]

After working months at the ER.... My split now is upper lower push pull legs.... Slowly regaining my strength little by little....

[@coacheugeneteo]

Good luck! It’ll come

[@ronin_9]

Hello Uncle Eugene! Awesome video !!

[@coacheugeneteo]

Thank you very much!

[@ronin_9]

@@coacheugeneteo no, THANK YOU for all the awesome content!

[@mandarinmelon]

3:33 I am very greatly helped by this. thank you

[@georgestill2473]

Like that Ju Fang shirt 👍

[@mustoff1748]

Great video bro

[@TheKosenrufu]

I have heard a lot of advices but to use common sense above all was the best. Man I like your hair apart from your calm demeanour.

[@zolo4747]

best like to dislike ratio i’ve ever seen 😳

[@adrianbarrera385]

Just to get a better understanding. You're saying by using your A ,B,C,D templates is to do everyone but 1 set with light weight ?How long?

[@vikaschaugule8890]

Dear and Respected Eugene teo, I have a request for you. First complete the series of 2 best exercises for remaining body parts like forearms, abs and delts and touch other topics, thank you.

[@coacheugeneteo]

Don’t worry it will be finished off

[@zacharybloom5871]

I did full-body for my first workout back at the gym since March. I didn't go back for 4 days because I was so sore. This hasn't happened to me since I started lifting about 6 years ago. I was way too pumped to get back...

[@coacheugeneteo]

Haha crazy

[@aakashkalushte]

Please a video on calf exercises as well 🙏

[@coacheugeneteo]

I will

[@moniqueescalante217]

Hi Eugene! I was wondering if when creating my own program (specifically about full body A/ B) would I be able to just lower the weight but hit the exact same exercises for each muscle/ muscle group?

[@gianlucaalessia5538]

I cant believe nobody's commented on your sick house 🤣🤣🤣 lets see a tour of that! Looks awesome!

[@Nuuckbear]

Hi Eugene, i am french but in Australia atm, just leaned that you are in Australia too ahaha i am on a 6 days workout M - Push T - Pull W - Bodyweight legs and abs T - Push F - Pull S - Legs with weight and abs S - Rest What do you think ? It feel great everythime i leave the gym , just hope its optimal, thx a lots for the eventual answer Keep up the awsome work !

[@coacheugeneteo]

That can work just fine, really boils down to exercise selection and volume management

[@Nuuckbear]

@@coacheugeneteo Honeslty, thx you a lot for anwering ! Very cool ! Huge thumb up !

[@dsmith9103]

I was doing a PHUL 4 day a week cycle, but found i lost interest after a while and moved to a more full body style workout, do 3 per week with alternatives for each body part

[@coacheugeneteo]

Nice!

[@uninamed2292]

Since the research so far has shown that one can get just as good gains from doing it only once a week if the volume is equated i see no reason to why one should train each muscle more often than every fourth or fifth day. The more frequent one traines, the more complicated it gets since one has to start thinking much more on the volume, intensity, periodization etc since the risk of injury increases with less recovery between workouts, especially overuse injuries like tendonosis.

[@Croissantrophy.meme.channel]

what work best for me is: day 1: chest and back day 2: legs day 3: arms and shouders day 4: rest and repeat

[@jamesdashper1316]

I switched to this from PPL because I thought it would be better for arms and delts but in retrospect doing a normal PPL but doing biceps side delts and calves on both push and pull is the best (no calves on leg day )

[@ObeluStrawberry]

good content keep it up

[@coacheugeneteo]

Thank you

[@msees-2002]

blessed

[@Croissantrophy.meme.channel]

I would like to see a good stretching and mobility routine for flexibility and joint health

[@coacheugeneteo]

I’ll make a video on it soon

[@Croissantrophy.meme.channel]

@@coacheugeneteo nice!!

[@damianloder6080]

Hi. First video of yours I’ve ever seen, and I have a few questions. 1) what is you nationality? 2) are you natty? Thanks in advance 🙂

[@dancox4533]

Hi Eugene. Fantastic video. On the lower body focused days what would you suggest as exercise selection for the upper body element. Is it just one exercise (accessory) on that day? Many thanks 🙏🏼

[@coacheugeneteo]

Up to you, I’d pick 1 exercise per body part, but you’ll probably have to choose an isolation to condense time and fatigue

[@adir1598]

Can you a vid about injuries and how get back from them and rehab..

[@coacheugeneteo]

Sure

[@sidshi2710]

I'm working during lockdown also My routine is Chest, tri Back, Biceps Shoulder and leg Rest Repeat Is this routine ok ?

[@coacheugeneteo]

Looks good

[@sidshi2710]

@@coacheugeneteo Looking forward for more quality content bro. Your awesome 👍

[@federicosuzzi4376]

What progression do you suggest (rep, set, weight)? How much training volume would you suggest for the calves? (I apologize for any grammar errors, I'm an Italian fan of yours)

[@neothe1825]

Hey Eugene! Great content! I know this is unrelated, but do you have any advice for someone who works overnight shifts on some nights and day shifts on others throughout the week (like a nurse)? How can they get great results if it's nearly impossible to get into a good sleeping regiment or habit? I would love to hear you're advice on this

[@coacheugeneteo]

It really is a big limit, but you just need to be making sure you are making the most out of what you can control with nutrition training and supplementation

[@neothe1825]

@@coacheugeneteo thanks alot 🙏

[@DeadliftDude]

Hello eugene great content as always !!! On the two leg days we use only one exercise for upper body as accessories ? Or we can use more ?

[@coacheugeneteo]

You can use as many as you like/can fit in

[@DeadliftDude]

@@coacheugeneteo thanks for answering !!

[@White1nsane]

Hej Eugene, I know this is an older video, but I've been thinking about your GanBaru app. Can you make a workout split with high frequency for: Shoulder, Biceps, Triceps focus? Or there would be super good to let us combine for example, Workouts from High Frequency Shoulders, with some other workouts from Powerbuilding or something else. For example: create your own workout. Step 1: choose week frequency 3-4-5 days Step 2: A) choose exercises for day 1 from pre-built programs, or from B) exercise library: If A, when picked that whole day is auto-filled. Repeat the process for all days. Step 3: Adjust sets or reps for exercises. Step 4: Save personal workout. Is that even possible ? Thank you for reply, and for your time. Cheers :)

[@jonthepaul]

Hi Eugene, thanks for the vid. I hope it's not a bother, but was wondering if this is okay. A B C D Dumbell floor press Dumbell Rows Bulgarian Squat Hipthrusts Deadlift Lateral raise Romanian DL Romanian DL Bent over row incline press Hipthrusts Squats Overhead press Bent over row Calf Raise Calf raise lunges alternating curls tricep kickbacks Hammer curls Squats Bit new to this and only have adjustable dumbells and no bench, unfortunately. Again, thanks for the vids. Just trying to get started working out and ran across your channel.

[@seterauto9706]

Hey eugene......is it okay if i put strength work in the primary exercises of this program (3x5,8x2,6x1....etc.) and then hypertrophy sets for the others?...thanks for the great content

[@EzzeldinRafat]

@Eugene Teo what do you mean by primary and accessry workout?

[@jonnyboz]

What would you class as a Leg Accessory Eugene on the Upper Body focused day?

Can we do a , c, b, d ?

[@thorstenseleski5610]

Right now I'm training 6 times per week. 1 Time Push 1 Time Pull 2 Times legs 2 Times calisthenics, and especially learning the static holds, like the planche, back/front lever, handstand, etc. I feel I recover great or am I probably training too much?

[@coacheugeneteo]

If you're recovering and making progress, no need to pull back! Static holds for calisthenics are a great balance for typical gym work

[@aakashsood9193]

Here for Uncle Eugene

[@alzayman5655]

Is upper and lower good program

[@pablocobo9281]

Hi coach, your opinion of full body training 5 days a week? thanks

[@coacheugeneteo]

If you can recover from it go for it

[@superyRun]

Hi Eugene, great video again! I have a question regarding cardio and conditioning: I have a hard time catching my breath after a heavy set of mostly compound movements(squat/row/DL). What's the most effective way to improve my cardio?

[@jakstrike1]

Do some extra conditioning work, or squat and DL more often

[@zakariyawyatt1416]

Do conditioning work with weights, or incorporate some high rep (20+) squat sets into your workouts, your conditioning will be tip top in no time

[@superyRun]

@@zakariyawyatt1416 how does conditioning work look like? I have no idea, sorry haha

[@tiffanyhsien8680]

喜歡你的教學，可惜不是中文版，只能有樣學樣。

[@Awesome1914]

Workout Dab

[@yolobro2071]

For me it's full body push, full body pull.

[@coacheugeneteo]

🙏nice

[@Adamheng0622]

What does primary and accessory mean?

[@mlin7728]

Do you have a recommendation for those that do BJJ 2-3 times a week?

[@coacheugeneteo]

Id train no more than 4 days with weights to balance out the BJJ otherwise you'll find recovery tanks. Even less would be better. Gotta pick a priority

[@DarkBefoeLight]

you seem like a very learned man. what books do you read or have read that you recommend? doesn’t have to be fitness related, would love to hear because i am attempting to teach myself many new things

[@coacheugeneteo]

Thank you. I’m really enjoying Jordan Peterson’s book right now

[@Jordan-sd8pm]

Can you do ac bd?

[@coacheugeneteo]

Absolutely

[@kartheemj7267]

💥💪🏽

[@rol82er]

Is it possible to run a full body forever or?

[@jjordan2400]

Throwing out a comment for the YT algorithm ...

[@jamesjaniszcak7297]

Any advice for a 51 year old man Who’s finally tired of all the workout options

[@clarke5479]

Stick to the basics, dont over-complicate anything and perform exercises you enjoy

[@jamesjaniszcak7297]

Clarke thanks for the advice.

[@khemnewar9609]

♥

[@coacheugeneteo]

🙏

[@ubaidrazaq8809]

my training split is monday : chest and triceps and shoulders tuesday: Back and biceps Wed: legs thursday: chest and shoulders friday: Back Saturday: Arms day i dont do Biceps and triceps on thursday and friday bcs i do the Arm day on Saturday to give them a separate day once a week... Is my training split good?

[@Kevin-ug5sg]

you train legs only once a week but upper body twice a week and arms 3 times a week. too little legs

[@stevensmith4356]

gent