How To Design An Amazing Muscle Growth Training Split (ft. RP Hypertrophy App)

[@Moon-tg3zt]

If the app asks me if I’m sure if I want to train 7 days a week, please consider adding an option to explain that I recently had a break up. Thanks Dr. Mike

[@tonystephengrayson]

I feel you bro. Let the gains begin!

[@krakoa942]

In that case, you'll have to train 14 days a week. Get swole and get back out there 👍

[@akbananachucker2441]

Don't you wanna take a day off to cry eat ice cream and Jack off? Doesn't have to be in that order. 😂😂

[@KenanTurkiye]

These apps should have default selected as 7 days!, than give reasons for why wanting to train less, like: 6 Days - I am an open heart surgeon, need one day to save lives 5 Days - I am an astronaut, need to explore new words for humankind 4 Days - I am married with 9 kids and elderly parents with responsibilities 3 Days or less - I have a girlfriend, mixed feelings

[@mgoblue2009]

Train 6x/week and go for a walk on the 7th day. Gotta rest & can't train ALL the time!

[@BTonTV]

I really love how transparent this guy is.. not enough Doctors talk about their Lamborghinis 😂

[@MichaelStThomas]

Truth! lol

[@ston_jude_ed]

I love it too. He’s not a medical doctor tho lol

[@linkunarre]

​@@ston_jude_ed no one said that he is tho lol

[@atharvabhosale3529]

@@linkunarre😂😂

[@whitfield323]

He’s the only doctor I want to get that lambo.

[@karlsmith9186]

I've ALWAYS planned my own training, never followed anyone else's plan or some plan someone else made for me BUT because I'm such a fan RP I will get this app and give it a try. You are the most valuable source of information on training on the internet Dr. Mike and you deserve my money for Lamborghini

[@arbitrage2141]

How long have you been exercising for? I've been in the gym for about 8 months now and I always just make my "programs" on the day of the exercise. For the past 4 months, I've been adhering to PPL pattern but have only been able to be consistent for about 45 days in a row. Life just keeps getting too busy but I'm still in the gym atleast 4 days a week.

[@swiper1131]

Legit, same. Aside from stints of doing 5x5 or 5/3/1-- up until about a year ago I bought a custom training template from RP. I'll def try out the app.

[@karlsmith9186]

@@arbitrage2141 training for 4 years consecutively now, with some experience prior to that

[@RenaissancePeriodization]

Thank you! - Dr. Mike

[@pierrea3094]

@@arbitrage2141this is ineffective long term but will work for beginners no prob

[@APR702]

God the mix of mikes humor and awesome advice is what makes this channel gold

[@williamassumpcao5365]

True dat!

[@PS-cr9lm]

Have you ever thought of making an rp analogy app? I often find myself unable to explain difficult concepts and knowing how to relate these to dinosaurs, aliens, world war 3, dirigibles and silver daddies would greatly help me get my point across

[@cdrtej]

🎯🎯🎯

[@richardjones4329]

You guys are the shit. Was in the Marine Corps, 7051, Crash Fire Rescue. 2002-2007, 2009-2010. Thaught I had a clue watched couple vids realized I really didn't know shit. Learning so much. Will definitely be lookin to get app subscription and am looking forward to Learning more. Thanks for all your hard work and sharing your knowledge and expertise with me. 43 Fulltime father of my twin 11 yr old daughters money is lil tight but I am looking forward to putting some time discipline and dedication into this. When I am able to set aside the funds for a membership and your app. No questions. Just genuinely wanted to say thanks

[@todd_theremaxrealtor]

I actually appreciate the fact that you are honest!

[@lominefe]

You deservemuch more than a Lambo. Your kowledge is amazing and it's so easy to follow your explanation even for beginners, not so young girls like me. Thank you Doc.

[@eddiemachala5883]

Hello sir, I'm a pharmacy student and get lost in trying to teach myself optimal ways to lift in my low cost home gym (dumbbells and an oly bar rack), and the science behind it. Thank you for doing the ~leg~ work on this. Starting my first mesocycle monday and I'm going into it with new found confidence that all my hard work will equal optimal hypertrophy. The confidence in my coming workout structure, and the motivation I have to start it was worth the cost already. Update(and pain) to follow.

[@FabledHusky]

Love how real Dr. Mike is!! Ready to get started on Monday.

[@stanfordchen1152]

Dr.Mike makes my day 100% better

[@JN-kk4nk]

I hope in the app is some pop-up with Dr Mikes jokes once a day ! Definitely a plus !!

[@StMargorach]

Because Of a combination of ocd/adhd (and others) it's very helpful /important to me that I do and have the +- be schedule/activities almost every day. Working out has to follow this as well. So when I started out 4 months ago and I didn't have the knowledge, I was doing way to many excersizes and training took too long. a month or 2 ago I slowly changed it into a proper PPL program. Mon, push, tricep focused. TUE, pull, bicep/upper back focus Wed, leg, (I do lateral raises on leg day, so I can focus all my arm/shoulder power there) Thur, push, chest focused Fri, pull, lower/mid back fovlcused Sat, leg Sunday, cardio/yoga After every 1 hour training I do another 30 min to an hour if stretching and yoga outside (I live in Thailand) I'm just struggling keeping the bicep and tricep sets per week before 20.. having chest presses/rows/pulldowns count towards those ffs it up. And it shouldn't count... because on the chest and back days, I pre exhaust my pexs, lats and traps. so my biceps and triceps aren't really being trained by those....

[@nixytv3268]

When your split already looks like the one Mike planned, you know you are a bro.

[@Psilocin-City]

*pro

[@tatsi107]

​@@Psilocin-Citybro

[@priyanshupanwar5332]

Gay

[@Zorba63]

Super excited, been signed up for a while now... cant wait to add to Dr Mike's car collection.

[@JNeathawk]

I love that you built my current cycle... minus the leg days. I do the same split in 6 days with legs on d3 and d6. asynchronous, so I can go 7 days (not) or take whatever day of the week off that I need and just do whatever day was next when I get back.

[@CLOUDKID11]

screw legs.....dr mike knows what's up /s

[@thisxgreatxdecay]

Can the app come with a Mike soundboard?

[@REALVINERGY]

" slow.. slooow.. ULTRA SLOOOOW.. "

[@JRBardown]

“As if another…..”

[@akbananachucker2441]

😂😂👍

[@BlackNo1918]

With the Arnold impressions please.

[@AnalogAssassin1]

Thank you, I just started a new PPL meso yesterday and glad to compare what I came up with.

[@luizfigobr]

Been doing ABCrest forever. Following frank Zane lessons A Chest shoulder triceps B Legs glutes abs C Back biceps traps Rest (active rest: cardio) Great results

[@rayray-fg7rx]

nice split. im using this next month see how my bodies react

[@georgesarreas5509]

I prefer a)chest back front delts and traps b)legs C) bis,tris,side delts+rear delts+abs You can superset a lot and be in and out of the gym quite faster

[@magknowz]

thats basically a ppl xD

[@DanO1234567t]

I just finished the first meso on the app. It’s the best program I’ve ever used. Tried so many over the years as progress advanced. HST, 5/3/1, Madcow 5x5, Starting strength etc. by far the simplest. The first meso coming back from almost a year off from regular training. I’m hooked. I’m done with the power lifting and this fits exactly what I need. Hypertrophy focused lifting used to be miserable boring for me but this is fun plus I’m gaining like crazy from the layoff and the growth only focus.

[@_ZenMF]

I been at it 9 months. 5 days a week always. Gained 23lbs. Can't stop won't stop

[@comptegoogle511]

I do triceps and pec on the same day. Begin with the sets of compound execices like flat bench and finish with the isolation sets like machine flies and cable pressdown.

[@rik13ish]

41 and never seriously lifted before. I’ve spent about a week with the app and these videos are helpful. I’ve learned a lot from subbing to the channel as well. If you’re near Grand Rapids stop by and give me a spot?

[@tweatification]

This app is like the only thing I've been hyped for this year.

[@jzdavis9799]

great timing, Whoop just rolled out their strength training app today too

[@re-flex-xo-2809]

'The money goes to the Lamborghini's.. you know how it works' Top G !

[@emmang2010]

Hope the app has a way to export data in CSV, JSON, or some other data structure easily ingestable.

[@robertwilcox9566]

Mike you’re such a tease! I can’t wait weeks!

[@gorjosfam]

Lol, perfect bro split, no legs! Will definitely try your app, love your channel!

[@mrx8070]

Back on Mondays, Chest on Wednesdays and Legs on Fridays makes more sense in my oppinon. May shift Back and Legs if Legs need more Recovery than Back. Weekends free or Cardio days. If 4 Trainings per week.....Shoulder Training on Sundays. Intermediate Level 20 years of Training

[@tone3560]

4 days a week push pull leg, Calisthenics for compound exercises, 1 exercise per, 3 sets a piece, 3min break in between. Works great and time efficient for someone who want longevity that isn't body building.

[@tristanmorgan4869]

Hi. I’m traveler from the future

[@SparkFN744]

Im from even further in the furture

[@M975ed]

⁠@TRENLORD_01I’m from even further in the future

[@ExpatTraderFX]

I am an eternal one

[@dannypacheco3267]

i am the one above all

[@linuzu]

I am the futurest of all

[@AntonioZL]

I started already on 6 days a week a year ago and never quit. If you can adhere to that routine,, trust me, you from 3 months in the future will thank you.

[@cynicalclockworks9857]

Just willingly watched a 20 minute commercial and I'm not even mad about it.

[@yahuahsgirl]

Thank you for making this app! I'm giving it a try today! ❤

[@Brad-gm7nd]

I swear if I download and pay for this app and all the premade programs avoids legs like Mike's bro 4 day split program. I'm going to die laughing 😂

[@akbananachucker2441]

That reminded me of someone I saw the other day while out having dinner with the wife and kids. 😂 this guys legs where small compared to his upper body. He was jacked as hell. You could see his muscles through his loose fitting button up dress shirt. Almost looked like Chris Bumstead with no legs. I mean small legs.

[@d.e.d5981]

Rate my split: 1.Monday: push ( 3 chest ex., 2 shoulder ex., 2 tricep ex.) 2.Tuesday: pull(4 back ex., reverse fly, 2 bicep ex.) 3. Wednesday: rest 4. Thursday: quads( 3 ex.)/ 1 chest ex. , 2 shoulder ex., 1 tricep ex. 5. Friday: hamstring( 2 ex.)/ 2back ex., reverse fly, 1 bicep ex. 6. Saturday: rest 7. Sunday: rest

[@NotJosh420]

I would do Upper/Lower. Also wtf is Subday?

[@d.e.d5981]

@@NotJosh420 Sunday, it was a mistake

[@SpecterNeverSpectator]

​@@NotJosh420subway sunday, come on man, we all know subway sunday

[@frankhammonds7462]

I like the split…however why not just do strictly legs/glutes on Thursday and just do push day for Friday? That way after your 2 off days your next week will start and end with pull day. Then the following week it will start and end with legs. No matter what, your still training each body part every 4-6 days.

[@KingOfWinter]

I train 4 days a week Saturday (back and bi’s and rear delts) Sunday (chest, tris, legs) Monday and Tuesday off Wednesday (shoulders, traps and light back and bi’s) and Thursday (legs and light chest and tri’s)

[@kennysoul8454]

Deff getting the app Dr. Mike deserves multiple lambos

[@benpittmannn]

Even though these videos always feel like I'm in a classroom listening to him, I would pay so much money to talk to him in person

[@wtfchazpwnt]

I entered the beta testing list for the app because this channel gives good advice. Hope it all goes well for you.

[@NoRest4TheWicked1]

I’ve always trained myself, but Mike knows his shit. Let’s try your app

[@clamum9648]

19:17 "yes we could've trained abs but fk that" LMAO i like the way you think Mike

[@Beecels]

great video mike, will definitely consider contributing to your lamborghini

[@Mike_WestAK]

Can’t wait for the app! You guys are awesome keep up the good content.

[@keithskoglund10]

Is there an app?

[@OzoneDepleter]

​@keithskoglund10 the first three minutes talk exclusively about it.

[@NewTypeOfHybrid]

So excited for this - well worth the time savings over doing this in excel yourself

[@colin7541]

About to finish my 3rd meso on a custom template, so this launch is good timing

[@danielkanewske8473]

Signed up! Can't wait!!! It's Christmas in May?!?!?!

[@possumlodge2740]

I can only guarantee Fri Sat Sun. I do my best to get a few more days during the week. last week was a 60 hour work week so I only got 2 xtra days. my weekend is push pull legs then weekday is Monday cardio then Tues starts push pull legs. Monday Thursday is if I can get in to gym then Friday starts hard train for push pull legs

[@whateverLDZ]

It would be great if the app asked whether we are training for strength or hypertrophy, and optionally if we are in a bulking or cutting phase, and then suggested rep and set ranges accordingly. Currently, the app is more suitable for people who already have some experience in the gym, and pretty good know what they have to do

[@SuperPrq]

Totally agree 👍

[@PULAG]

It'd be great if the app wasn't $200

[@OzoneDepleter]

​@@PULAGa month lmfao

[@SpecterNeverSpectator]

Thankfully its only $35​ a month... $35 DOLLARS A MONTH?!?! Nvm that shit still expensive @@OzoneDepleter

[@swiper1131]

This is amazing. It seems like this can completely replace custom training templates, which I am relying on now lol I've built my own training for 15+ years and it's so much simpler to just pay someone else to write a program

[@RenaissancePeriodization]

Indeed it will! - Dr. Mike

[@marksmith9175]

talk about not being able to think for yourself.

[@swiper1131]

@@marksmith9175 cool opinion I guess. I bet I've forgotten more about diet and training than you know. Get a life bro

[@tt-nc2wh]

​@@marksmith9175other people know more than you.

[@delawn4532]

This is so awesome Dr. Mike - thank you! I am a first time parent working a full time job and building a business on the side. I have been doing 6 days/week following your custom training template for 8 months now (beginner) as it's easier for me to consistently find 30-45min to train 6 days/week rather than being able to find 1-1.5hrs 2-3days/week and I see here you would recommend that as a beginner I do 2-3 days/week. I imagine the answer here is do whatever fits my life schedule, but can I please have your feedback on what you'd do here? Thanks! Edit: Adding that for my 6 days/week I have been using myoreps to speed up the workout (I also have dumbbells, cables, and a pullup bar/dip station only)

[@chrisdturner]

Obviously I'm not Mike but I'd say as long as you're recovering from one workout to the next (muscles not sore on the day you're training them and not getting weaker on your lifts from one workout to the next). If it's working for you I wouldn't worry but if you're seeing signs of not recovering you may need to lower the volume/rest more between workouts. What he's referring to is that beginners need less training volume to get good results versus more advanced lifters (but if you're doing more and that's working for you that's fine too)

[@RenaissancePeriodization]

What you're doing is totally cool! - Dr. Mike

[@mattc4266]

Enjoyed collab between you Johni and mr destiny

[@br6768]

Im pumped. I want this app. (Its my missing puzzle piece). Ive wanted a proper workout so bad but never wanted to spring for a proper trainer for months on end $$$... and what if the trainer sucks ? I trust Mike's knowledge.

[@karno5128]

0:45 nothing popped up where you pointed 😆

[@tomkrasinski938]

definitely excited to try the app!

[@TheCCBoi]

I'm hyped, I hope it has a dark mode - also, can you program async in the app?

[@shmurfy4971]

Dark mode very much needed

[@lilsheba]

Dark mode BOOST

[@fdddff47]

Why is this important for you if I may ask.

[@ashen11x22]

Will the dark mode design cycles and doses ?

[@Cenot4ph]

Superficial requests, I'd be more concerned with price and usefulness for you

[@JVCKPOT]

Been working out for 4 months now , first 2 months were just 3 days a week and it wasn’t enough , I do 5 a week now and I’m gettin shredded

[@salimattal2864]

Days doesn't matter intensify matter

[@thegetupsessions3170]

Dr. Mike sounds like a mix between mark bell and Vince Vaughn and I’m for it

[@DanielRodriguez-mj5yp]

I promise I will be buying this …. App , literally I enjoy you intelligent definitely

[@jarretttownsend-sacramento7943]

Planning on switching to a PLP soon so thanks.

[@hilariofernandes5299]

Just a small suggestion: adding abductors and adductors to the muscle groups list.

[@b_rad8089]

'Preciate the ebooks Dr.Mike!.

[@vedanshaggarwal185]

Really great video, was waiting for this from some time🙏

[@graysonboyd7371]

Waiting for the next video in one of your series is the most extreme form of edging I’ve ever experienced.

[@stewsview5164]

I ma excited for this. Can't wait for the next video. I was thinking of creating my own program but will probably start with one of his and see how it runs for about 6 months. ALSO WHAT ABOUT LEG DAY?!?!?!?!?! lol

[@matthewgalvano7248]

My first day using the app, both for myself and 4 of my clients. I am officially a superfan. The app is brilliant. Also, "shoot the gun, maggot!" 🤣🤣

[@seanheisey8645]

This app is really fuckin good. Just planned my first meso and completed a full workout with it. Volume is low initially but im looking forward to seeing the adjustments that are made based on the feedback it gathers. The metrics it uses seem perfect. Accounting for everything a coach would or lets be real, more than most coaches do.

[@stephenyoung7662]

Still enjoying it?

[@seanheisey8645]

@@stephenyoung7662 if your very serious about building as much muscle as possible, I would recommend it. However this training style for me personally started to become very boring. I would rather have less standardization overall, allowing for more exercise variation, at the expense of maximizing hypertrophy. My soul needs to go to failure more often than not.

[@IamRajanKhanna]

I train 5 days a week 1 Push day minus Triceps 2 pull days plus triceps 3 legs 4 rest day 5 push days minus triceps 6 pull days plus triceps 7 rest day Calfs 2 times, once on leg day and the other when I recover from the burn

[@Harlem139Convent1]

What do you do on push day without using triceps? I do chest and biceps on the same day, it works better for me! Still trying to get my routine down!

[@Moi_81]

I do upper, lower, Rest, push, pull, legs.

[@IamRajanKhanna]

@@Harlem139Convent1 Chest shoulder on push day but not specific triceps exercise. This helps me train my triceps 4 times a week (2 times indirectly on push days and 2 times directly on Pull days.) Edit: But now I have changed that for biceps, now I train biceps 4 times, 2 times indirectly on pull days and 2 times directly on push days.

[@timsmith7164]

Starting a count of how many times I revisit this vid so here's number one 👍

[@MichaelStThomas]

"Yes we could have trained abs; but fuck that." - Dr. Mike Israetel. Gotta be my favorite quote of the week. Can't wait to check out the new app!

[@rubenburgos3261]

I’m so ready for the app!

[@grantevick1358]

Is this just for hypertrophy training or will there be strength and peaking programs as well? Good shit Dr. Mike

[@JRBardown]

No just hypertrophy.

[@mgoblue2009]

Just hypertrophy

[@rachelmel]

Can't WAIT for the app!

[@pelagicprincesses6123]

Stoked for the app!

[@scottkski4766]

35 bucks a month come on this is like Greg selling a 100 dollar cookbook all the stuff in the app I can find online LOVE YOUR CHANNEL AND YOUR FREE STUFF MAKE THAT MONEY there are a lot of suckers out there

[@margheritacrescenzi3152]

I have been doing: Monday : glutes and hamstrings Tuesday: back and biceps Wednesday: legs and glutes Thursday: shoulders, chest and triceps+ cardio Friday : glutes and hamstrings Saturday : cardio + abs Sunday : functional body/pilates/cardio weighted or not. Is it ok? I am trying hard, as hard as I can with good form. But shoulde i be in a calories surplus? Should ai change something? I usually do 1-2 warm up sets with heavier lifts and try to up the weight in the last 2-3 sets. 6-8 excercises per day ( 6 max for legs)

[@ParvParashar]

Excellent video! 👍

[@matusmasir1054]

All of this debate around training split comes down to 2 thing, your ability to recover and schedule you are allowed to train. For busy people who can go to gym just 2 a week its best to train upper lower or full body, depends on the spread out of the days you can train. If you can train just on 2 consecutive days its better to train upper/ lower if the days are evenly spread, you can choose full body. For the people that can train 3 times a week full body approach or upper lower works best also. 4 times upper lower upper lower or PPL... 5 times PPL, 6 times PPL... there are a lot of variables that comes to play and thats why there is so many of splits and why every one of them works.. because they all work if they are apply in correct circumstances ... busy/free, natural/enhanced, old/young... it everythink boils down to stimulation/recoverability thing... the main questions remain the same. Are you making the progress on the lifts that makes the core of your training? How much did they go up last 6 months? If the answer is no, or I dont know you should make a revision of your current programming... 17year old natural will train completely different than a 60year old guy etc etc .... I can make a state that training 3days on 1 day off on PPL split with different movement pattern trained each time you train is best split from stimulus to fatigue ratio from frequency of hitting the same/ similar muscle group but what if the guy can train only 3 times a week... schedule, level of advancement, gender, age, preferences, life stressors, unexpected events, adherence, drugs, sleep, food.. all is playing a role ...

[@rafaleon199937]

Ayyye my next mesocycle starts on the 15th... perfect timing 😈

[@GuaridoNutri]

i'll try the split from this video, thanks doc! let the lower body atrophy begiiinsssss

[@calebstoykofit]

Thankyou for yet ANOTHER great video 👏🏼 Can I suggest when you get a lambo and I get a lambo we have matching lambos 🧐

[@GarageGym411]

4:09 - You had me at "Pew! Pew!" Dr. Mike. Just purchased the RP Hypertrophy App (annual subscription)

[@eliasali9383]

I WANT THE APP NOW NOW NOW!

[@diazdiaz7050]

Mike. Bro. I fuck with u. U gotta do voice acting and narration bro thats you alllll day. 💪

[@justwanttogrouphealthfit-rc5gw]

Hmmmmmmmmm gon' give it a try, looks pretty awesome.

[@mohammaddalloul9891]

Mike really ain't feeling these newbies at the gym so he telling them 2 days in enough 💀

[@araragikoyomi99]

Sign me up. Im looking to revamp my workouts and start putting more thought into truly developing my programming.

[@EarhirX]

Gotta say I am quite excited for this app

[@mihaigabriel3655]

Super usefull! Thank you

[@martinesquivel5434]

I'm fuckn excited for this not gonna lie

[@goodsman5712]

Wow, now I'm looking forward to try this app)

[@Bdavis2475]

Your split is hilarious. I'm pretty sure i did that in college

[@Lufval]

Hello RP Team! Will Powerlifting style training be included in the app?

[@KellyChandrapaul]

Love the calm "fuck that"😅

[@dirtygeazer9266]

Bro has just got hilarious moments in his super informative videos 😂

[@gunner5916]

No legs or abs! Best bro split ever!

[@benfinegoldsociety8312]

Okay getting the app

[@NVoSc2Bo23cc2nUw]

Any plans to support Apple Watch and health? Y’all are awesome, good luck with deployment.

[@KJBtheMosFett]

Love the content. Been watching a long time. I work in product dev with sw/fw/hw. The "open paid beta" thing..... lol if people are paying - then it's not a beta. That's your first production build.

[@RenaissancePeriodization]

Hmmm that makes sense. But didn't Tesla have a self driving mode which is both beta and paid? - Dr. Mike