PUSH, PULL, LEGS | SPLIT 🏋️‍♂️

What is your current split?

[@youssufmahmoud1340]

Always spot on

[@richprick189]

Yes Sir

[@NaturalOzMuscle]

lol no he isn’t. This video was terrible. Bro splits are in no way superior or more advanced than higher frequency training splits

[@vanillajack5925]

I do a left/right split. I train the left side of my body one day, and the right side of my body the next.

[@kamarmclean5518]

chest?

[@pgbb3597]

Do you alternate jerking arm?

[@hg83]

@@kamarmclean5518hes joking bro

[@hamzabaloch28]

Wow bro

[@jameswayton2340]

I personally do a front/back split. One day everything on the front, the other day everything in the back.

[@usernameisgood]

The best split is this: Monday: Head Tuesday: Shoulders Wednesday: Knees Thursday: Toes Friday: Knees Saturday: Toes Sunday (The Lord's day): Rest

[@Top1_Banana]

Best KZbin comment of the year😂😂😂

[@RLantern23]

Lmfao

[@schplorgus8140]

Mm what dem toes do

[@ronnrequintosa6664]

Why did I sing this in my head? 😂

[@Smoshylife]

Why rest when you can train eyes

[@iTHINKiCANiWILL]

Jay has had the same haircut for 25 years

[@itzHasdey]

lmao

[@DadingBidingDong]

So did ronnie!😁

[@ok.1791]

@@DadingBidingDong💀

[@filhanislamictv8712]

Why do him like that 😂😂​@@DadingBidingDong

[@cydra_infinity1423]

He did rock the Mohawk a little bit. Wish he kept doing that during competition.

[@zalapski9399]

I think a problem people have when creating their splits is insisting on fitting them into 1 week. I do a push pull legs variation that spans 9 days (including rest days).

[@aaronwylie6928]

I do exactly the same thing and it works great. 2 separate exercise sets for PPL on a 6 day rotation completed every 8 to 9 days

[@zalapski9399]

⁠@@aaronwylie6928yep- I do standard push, pull, legs, but for every 2 times through I do 1 strictly shoulder day because my shoulders don’t get hit enough on pull day (only do lateral raises on push day).

[@adamrozek5782]

😂 somehow my first routine was upper body/lower body then mix of front, back. Training neck, calves forearms and stuff that nobody actually trains. But needed to change a bit and make it as a 1 week training plan (my first plan was for 2 weeks, very good. But hell a lot of effort so i needed 2 weeks off)😂😂

[@CasualLeague]

I find myself into a good 8 day split, 3 work days and 1 rest.

[@nickpeter101]

Are you guys ensuring all body parts get hit 2x a week? That’s the whole point of PPL split, to make sure all muscle get hit twice a week. So with this 8-9 variation, is that what’s going on?

[@jonnytest4330]

I do ear lobes and neck day. Along with 1 year rest days

[@omary702]

The bro split is just fantastic for muscle growth sir!

[@jonnytest4330]

Thanks bro. I’m now doing 805kg neck extensions

[@saviredits2816]

I am doing finger curl at 1050lbs

[@johnpv007]

PPL is my favorite split. I prefer to train on a 3 day split. Turning 40 sucked, especially with juggling life responsibilities and training. Training a 3 day PPL split on Monday, Wednesday, Friday works well for my schedule and saves my joints. People tend to over complicate training. Enjoyment and consistency are key factors for success in any routine. Enjoy training, stay consistent, eat healthy, and results will show no matter what routine we choose.

[@Jafmanz]

I feel depressed deeply if I do t go to the gym

[@LifeHawkeye]

This is the way!

[@beasty_b6967]

I do 3 on 1 off PPL so I get 2 days each group.

[@johnpv007]

@@beasty_b6967 I trained PPL x6 days for years. I turned 40 this year, and injuries started happening. I went down to a x3 day split, but I enjoy going to the gym, so I decided to adjust my training to a x4 day Push & Pull split, focusing on 3 compound lifts, and 1 accessory movement. I plan to stick with this split for a while. Enjoy training! 🙂

[@ramtron1775]

​@@Jafmanzthats normal my brother. I would jump off a bridge is I listened to Mike Metzger. I do PPLx2 and then rest on sunday. And even on my rest day, I box.

[@ReedBushey]

Great explanation , thank you for the demo.

[@Matisimo]

Didn’t explain shit

[@ChristopherAvery-u4p]

Thanks for all the great tips and factual information and bring all your experience to the peeps watching Jay you’re still killing it!

[@aaronwylie6928]

Any split is fine as long as you're hitting everything with about equal frequency

[@PhilMcCrackin-f3n]

Exactly, learning different routines for the same muscle is important too so your muscles dont get too comfortable. I tried Goblet squats the other day and fried my legs, surprised how sore I was next day ; ]

[@aaronwylie6928]

@@PhilMcCrackin-f3n "shock the muscle" as Arnold says! I'll be doing spider curls for the first time tomorrow

[@YeahTheDuckweed]

but even that's not true tho? hello? people have weaker and stronger muscle groups, or even bigger and smaller muscle groups

[@NaturalOzMuscle]

@@PhilMcCrackin-f3nhow would muscles “get comfortable”? They don’t have brains, they are just tissue

[@mostpassiveuser8904]

Some muscles recover faster than others.

[@danesimonson1672]

Such great advice, i expect nothing less from mr olympia

[@luandeoliveira1983]

Back/chest, shoulders/arms, legs/abs in this especific order is awsome

[@matthiasbergmann7994]

No man... Legs/abs should be in middle.

[@Jafmanz]

How the f do you hit chest without hitting arms?

[@japaneseger]

@@Jafmanz What a rtrded question

[@Jafmanz]

@@japaneseger enlighten me wise one!

[@japaneseger]

@@Jafmanz u don’t think isolating your arm exercises is a good idea? I can tell you’re small

[@RockRock2233]

I went from the Bro Split to the PPL split. I love the PPL split!

[@holla_j]

The experimenting with the different splits is fun. Just learn and evolve. Some lifts work serveral muscles. Key is to just enjoy your workouts and get plenty of rest. Started hitting incline bench more and pec deck machine and really feeling it more. Just mix it up, go hard and be smart.

[@mr.sir0173]

I’ve always worked out the way jay does from day one. In body groups

[@Keepgoing9919]

Pull is back and biceps, push is chest triceps and shoulders. You can put different emphasis on certain muscles within the back for example. Start with high rows if you want to hit the traps, you’re still hitting lats just with less emphasis

[@Former_120fovSotter]

Chest+run Rest Legs (quad focus) Back+run Rest+light jog Sarms Legs (hamies and calves but also quads)

[@dan6442]

I like chest & arms. Then Back and delts. Legs are their own thing. It just feels more natural to me.

[@duanemagi-lp6vh]

Mon: chest....Tues: back...wed: legs... Thurs: arms.. Friday shoulder's... weekend off

[@AS-pug]

PPL is definitely the best way to go as a beginner 100% And there’s nothing wrong with sticking to it, just find your rhythm like jay said.

[@glockz4940]

Thank you this made me feel better as a beginner utilizing that split

[@glockz4940]

Thank you this made me feel better as a beginner utilizing that split

[@glockz4940]

Thank you this made me feel better as a beginner utilizing that split

[@Best_Hecarim_World]

I’m looking to get started, thank you for this

[@thephapster]

Front/back split is super optimal. Chest, front and side delts, triceps, abs, quads. Back, rear delts, biceps, hamstrings, calves.

[@MusicCraveEnt]

Ever since I switched to upper body and lower body splits, I've seen my size increase like crazy.

[@RolandGonzales-k5m]

I do group body parts it been working for me many years. Am on chest and back bis and tris legs by themselves and shoulder’s and traps finish with deadlifts and abs . Big Jay keep up the good content.

[@sandycurry80]

Doing the split allows for me to target & give my all to each 2 body parts that day. I could never be doing several or full body. For me, I need to expend all my energy and strength for specific parts and that works so well.

[@MikeM-vx8hf]

Excellent content, Jay! Thank you!

[@calebbeckner5133]

I like switching every workout. Biceps and back to biceps and triceps. Opposites and working groups. That is just an example.

[@acecopularmma]

Jay cutler once again proving to us why he’s the goat

[@EricKing-ec5oj]

Mon. Legs Tues. back/ 2 sets 20 reps bi’s Wed. OFF thurs. Chest/ 2sets 20 reps tri’s Fri. Shoulders Sat. Bi’s - Tri’s & forearm Sun. OFF

[@sultanbas5268]

Best ever jay my mentor

[@zackarykasprzak3073]

I do push pull legs. Its just super hard for me to do like opposing muscle groups like doing chest/lats bis/tris. Bis and tris is easy and glorious but the amount of compound movements with chest and lats takes so much out of me. Then i struggle with not wanting tris sore when i do chest or bis when lats, similar with delts. Just feels like my recovery times cohesively and it feels like im not killing myself one day and strolling through the park the next. Ill do calves and or abs as a day off (training calves roughly 5 days a week). I also keep the intensity a little extra high for legs, mine are naturally skinnier and i feel like the size of the muscles makes sense i would have to go a little overboard. I like isolating before compounds now on legs because its easier for me to get to failure and beyond more often and it decreases my likelihood for injury. Ive gotten great numbers on compound leg lifts that honestly were kinda bad ass considering the eccentric time i was getting and what not but i ended up with my knees constantly being sore and its honestly just not worth it. If i want to become a powerlifter ill make sure i train form and mobility like crazy but right now i havent been consistent enough, my muscles will be ready for things my ligaments and tendons arent.

[@CadeDunstan]

Push pull legs has worked great for me so far I definitely would recommend especially if you’re starting out. I gained 15 pounds of muscle in 1 year of lifting going about 4 days a week.

[@ericsonantoniofloresdiaz8214]

DIOS LO BENDIGA MAESTRO

[@sosonic12000]

We all have our idols in bodybuilding…Arnold, Haney, Sergio, Coleman, Zane, Jackson; the list goes on.. But Jay is the best EVER in his prime was Barbaric man and still looks amazing today; which is testament to his commitment to the sport. A true athlete that deserves a Herculean statue erected in his honour… 💪👆

[@qp9259]

I don't know a lot about body part splits, but it probably does speak to their efficacy that the PPL routine I've programmed for myself after a lot of tooling around with other smarter people's PPLs, wound up having elements of a body part split built into it. Like a push day a targeting chest and a push day B targeting shoulders and triceps.

[@tcurrid8059]

Some muscles recover faster than others, train the big ones when you can and train the smaller ones as frequently as possible.

[@grygrskls]

My workout is general health so I do horizontal press/pull, vertical press/pull, hinge/squat, frontal/transverse stability, cardio.

[@Caleb_4_Christ]

Monday: Back Tuesday: Rest Wednesday: Chest Thursday: Rest Friday: Shoulders Saturday: Legs Sunday: Arms / Calves / Traps

[@TjayLucas-y5f]

You don't need that much rest, you can do back then chest then rest then do shoulders and arms, idk why tf you put calves and traps with arms just do those two with legs

[@bradboisvert4892]

I do legs Monday, chest Tuesday, back Wednesday, shoulders Thursday, arms Friday

[@Poopydoopy555]

The most optimal split is the one you can stick to. I do push / pull / legs / shoulders arms

[@JosephLamb1989]

Chest, biceps, triceps, shoulders, legs,

[@Johni_martini]

Every split is ok as long as you can reach your personal goals and can do it consistently

[@AlessandroMeneghini89]

Sick track on this one

[@hiroshisaitou8316]

かっこいいです。

[@nethanlock5008]

My split = Chest and triceps Legs Back and biceps Shoulders

[@KevinsKontentKorner]

My push day Chest press or bench Incline fly dumbbell or machine Barbell shoulder press Lateral raise Close grip bench/skull crushers Tricep pull down Bodyweight dips My pull day Pull ups and chin ups Lat pull down or barbell row or seated row Hammer curls Dumbbell or pulley curls Reverse pec Dec or face pulls Farmer carry 2 sets Leg day Deadlifts Calf raises Leg extension Leg press, both normal stance and feet higher up for hamstrings Elliptical Usually one or two 20-30 minute cardio sessions per week (elliptical)

[@Nanaeg]

how many sets per exercises?

[@NoContextOasis]

Ever since I started Upper body / Lower Body splits I've exploded in size

[@patriarchmike]

This is the routine that allowed me to gain 30 lbs in the first year of lifting at age 22. I went from 135 to 165 at 5'9". The first 10 lbs came the first half of the year but the last 20 lbs came in the last half. I'm not sure if this is why but I gained the first 10 lbs from push/pull/leg bro splits and I gained the other 20 lbs from focusing on muscle groups. Day 1) Chest, Triceps, Mid Back Day2) Legs, Forearms, Lower & Upper Back Day 3) Shoulders, Biceps, Lats I waited no more than 7 days before hitting the same muscle group but I always rested at least a day between each workout and each month I would switch from mod rep ranges to low rep ranges. Now I am growing with sets of 30 - 50 because at 42 I can move a lot more weight at that rep range so it still triggers hypertrophy

[@ZimtMilchreis]

Yes push pull legs is awesome

[@garrett2429]

My split: Chest/arms Legs Shoulders Core Back / less brutal arm day

[@joedorben3504]

Wowwww

[@venom999333]

Day 1: Abs, Quads Day 2: Chest, biceps, gastronemious Day3: Abs, back(traps/rear delts), triceps,*forearms Day 4: Shoulders, hamstrings, soleus

[@noloveforthehaters]

Terrible.

[@venom999333]

@@noloveforthehaters like F it is, if you wanna grow

[@Enyamasparw]

That is one strange split lol

[@venom999333]

@Enyamasparw try it, you'll like it. Splitting the quads & hamstrings up allows you to go WAY HARDER on each. Remember, you do as many exercises & sets for your hamstrings as you do for your quads. Shoulders on hamstrings day is the only thing I can train with hamstrings that doesn't leave me exhausted. Abs always trained before any leg or back day. This routine got me the biggest/strongest I ever was. Then I'd do a light routine over 3 days after this power stuff

[@venom999333]

@Enyamasparw I added calf exercise on day 2 because I was totally exhausted after trashing quads. Didn't have the energy to train calves. 3 or 4 sets of calves goes quick on day 2

[@enriquedeljesusperezvela8220]

Jayyy amigo cuánto peso levantabas en unos cuantos minutos eso te daba ese gran poder creo que competistes a grande niveles y eras muy grande en esa categoría solo fuistes superado por los mejores Jay .

[@jtbatista]

I use to do PPL. However, after optimizing my volume and high intensity to failure sets in between? I realized i had to have a Shoulders day on its own with Triceps, so it became now a Bro-Split for me since i like to annihilate the rear delts first as my first to do on my Shoulders day (between 5 to 7 sets of rear delt flys w/ dropsets to failure as well), and noticed dramatic gains. Moreover, my Chest day contains Triceps and Abs, that alone takes me a good amount too. Though Back with Biceps day and Leg Day are my most draining days, so i try to have Legs on Mondays and Back on Fridays when Wednesdays are my Chest Days, Saturdays are Shoulders & Sundays either mobility work with cardio/HIIT or back to Chest Day, then Tuesdays, Thursdays and Saturdays i have Krav Maga & B Jiu Jitsu training.

[@chaunceyandrews5064]

He's a legend

[@Simba88242]

Thanx man 🫡 what an idol , despite bodybuilding is unhealthy though

[@zachspence3510]

Me and my brother do a push/pull split with a leg day and ab day and a cardio day because of Sam sulek, he knows when you don’t hit your cardio, he’s making a list but only checks it once like a pimp

[@Starzany]

I love compound exercises

[@perlundberg2073]

1.chest 2.back 3. arms shoulders 4.legs🙏🙏

[@camiloorsini9674]

Usually you can group chest and back and instead have 2 leg days. Shoulders/arms, legs, chest/back, legs.

[@doctorgonzo7777]

I mix ppl and bro split into a hybrid. I have PPL days but also days for grip and for delts, for cardio, and i do calisthenics skill training aswell. All customized to my personal needs and goals. Not for everyone.

[@philt4842]

Back and Bi's, Chest and Tri's. F everything else.

[@jayjookin901]

Best for me

[@KhushwinderSingh-kx2jd]

Bro science lmaoo

[@RedfishCarolina]

I've been doing Push-Leg-Pull-Leg for about a year now. The two leg days are different however. One is quad/squats focused, the other is hamstring /RDL focused. Calves happen on both leg days. I work out at the most 3 days a week usually.

[@haroonrashid5085]

I started with 6 day bro split, then to PPL , then did multiple modifications, now my 5 day asynchronous split looks like this 1. Chest front delts side delts 2. Back, rear delts, traps 3. Arms 4. Legs 5 rest , Repeat .

[@jCrItCh5]

Beast Mode***

[@rajadavid2064]

I do Push+core+tri , Leg+forearms, Pull+bi.😊

[@LightWeightYeahp]

Back chest, arms shoulders is just what feels right for me. Did pus pull for my first year of training (abit more), but I just did not grow my arms or got sore at all since arms wher always after chest/back. But now I love my workout split, sore after every single workout.

[@nonusolarozationeatoumatic6239]

I just can't train bicep and tricep optimally after back or chest, it's too tiring

[@MarcoFeldman]

It's a great split! Me personally, I prefer to separate the shoulder training in it's own day like this: Day 1: Chest and triceps Day 2: Back and biceps Day 3: Shoulders, traps and forearms Day 4: Legs I do ab work at the end of each session.

[@thcOverdosed402]

This is probably the **ideal** split. This is actually my own split and I’ve found a lot of success in it. PPL is great, as Jay himself says, when you are a beginner and just want some direction. Consider, iPhone to android. The “iPhone split” I’d consider ppl. The android split is when you start to notice what works best for you as an individual and you start to personalize your splits

[@v3nom668]

After these 4 days u take a rest day?

[@timmian85]

That is stupid bro.

[@billagap3213]

Why would you separate shoulders from chest?? Shoulders work heavily on chest days.

[@MarcoFeldman]

@@v3nom668 I do this once a week.

[@isaacbanda785]

My body respond well on upper/Lower split.

[@indieluvbug1]

I do full body every other day, an hour a workout hiit cardio for 30mins then I hit my legs back rdl and quads, im doing it to lose weight overall and it’s been good for me, idk why I can’t split I just have a hard time sticking to 1 muscle group, call me weird but I’ve lost a ton of weight and toned up nicely 😊

[@kingbull9414]

Great work

[@big_slime8419]

I don't even train splits. I do one heavy exhaustive lift (squat, bench, deadlift) per day then do the lighter weight stuff until I'm whooped. Basically full body 4-5 days a week rotating out my heavy lifts. But I recover quick and if I feel a certain body part is thrashed I just take a day or two off from hitting it. Pretty easy. My gains are good too. I don't feel like a split would make me gain faster.

[@petermosley4515]

PPL + upper lower, for 5 days a week is my favourite

[@taweasmr]

I do right arm 3 times a day no rest days. Stay hard!

[@zensensation3303]

I do push,pull,legs, core. No rest days just repeat it

[@SiLoMixMaster]

PPLrULr is the 5 day split I like, or PPLrFBrr for 4 days if I can’t make 5 that week 💪

[@anthonyburton4691]

Did anyone see the guy beside Jay went he was doing seated rows its hilarious his face is like what is this beside me.

[@Naughtism]

I like ppl because i can hit the same muscle twice a week and still get that rest once a week

[@ClayF403]

Seeing as I can only get to the gym about three times a week, I do push/arms/pull days with one or two legs exercises every trip.

[@ΦωτηςΚατρακαζος]

The best one is the one that is focused on your build .Take a paper right every muscle groups from your best to worst and the best is trained one time per week and the worst 3,the other ones dipends ok how many days you want to train so you choose how many times they been trained to feet with how many days you want to train .Simple and better to make a more balanced phisique,the way i fixed my weekneses.

[@Enyamasparw]

take a paper right dipends feet weekneses

[@Dylan-qt5nr]

You can talk about this forever. REST equals growth. Over training is the problem. You need the stimuli then leave it for a week. Less is more.

[@Duckmaster82]

PPL is fantastic for me who can only do bodybuilding three days per week. It actually ended up being LPP. LEGS- Seated Ham curls 3x15 Leg Extension 3x15 Glute focused back extension 3x15 Leg press variant 3x16-20 Abductor machine 3x15-20 PUSH- ISO hammer incline press 3x15 Low incline cable chest press 3x15 Decline-ish chest press machine 3x15 Lying cable Lateral raise 3x15 Low to high cable fly 3x15 Triceps push downs 3x15-20 PULL Pulldown Machine 3x15 Wide grip Mid back row 3x15 Hammer strength ISO low row 3x15 Lat prayer- 1 arm cable shrug super set 3x15 Bicep machine 3x15-20 Control your reps, feel the stretch, feel the muscles your trying to work. This is bodybuilding not weightlifting!

[@solidgod1093]

Mate if you can only do three days a week usually full body each day is best. Giving each body part 1 week to recover is too long

[@Duckmaster82]

@@solidgod1093 too long for what?

[@Enyamasparw]

@@Duckmaster82 You should read up on muscle protein synthesis. Should take you no more than 7 minutes to figure out why your split is ineffective if you want to build muscle.

[@Duckmaster82]

@@Enyamasparw Mate, you should educate yourself on how muscle is built and then on how long it takes for muscle to atrophy. If an individual builds muscle on a Monday, that muscle is still there the next Monday. MAYBE maybe higher frequency is “optimal” but just because something isnt optimal doesn’t mean it’s ineffective. Duffus.

[@AndyMcCloskey]

how about all the laughter directly after alllll my shakes, i say do another amen

[@Bdubsky]

I do a head and shoulder, knees and toes split I find it’s most optimal

[@sidounanky4419]

Thanks DJ 💪👊

[@brandonbutler9186]

upper~back chest and arms arms rest pull push legs rest

[@markpaintdoctor4041]

I do Bicep and Tri one day Shoulder's and Back next Legs By them self and all Chest Cardio in between

[@leegymallari]

All of this stuff works. It's up to you how to optimize your workouts.

[@bradenstephenson9933]

Instead of PPL, I actually do shoulders/tris, back/bis, and legs on their own. Hmm… sounds an awful lot like PPL

[@mahiahmed7513]

Bro forgot chest

[@paulhiniker2489]

I think the problem is that people group all the leg muscles into one leg day when you don’t do that for upper body. There is back day arm day chest day shoulder day. so for legs there should be quad day hamstring day calf day and maybe even glute day unless you do that with hamstrings. And then core too lol

[@chadhopkins9427]

Group body parts is go to way (if) if you have time to spend at the gym . You only have a couple days upper lower split

[@henrymaxmagnets]

Whatever Jay cutler says is correct he’s a champion, these sad instagram “influencers” need to learn a thing or two. Jay is the Top 3 if not the best Mr Olympia ever.

[@ممدنوبری-ظ8ش]

perfect

[@BLS1976PACHAPTER]

A modified push pull where I put delts with legs is another good split three days a week but that works for me

[@HüseyinBas-b1v]

Best man Oldschool music Oldschool Bodybuilding oldschool women oldschool long hair pimps oldschool Mentor Jay

[@3aeren]

I train upper left and lower right one day, then upper right and lower left the next....

[@ApostleDavids8w]

I do the same thing. Wow.

[@actuallyfungi1384]

I also thinks its easier if you cant go to the gym everyday of the week for whatever reason, its much easier to hit everybody part every week trying to do 3 days rather then what was happening to me where id do arms chest and miss legs and then 2 days go back, have a lot of things to hit but my arms and chest have also been rested and can go again

[@leamgodfrey7445]

Full body 5 days a week with a different priority body part trained first in the work out