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

The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertrophy
Become an RP channel member and get exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i
0:00 Intro
2:27 How many days a week to train?
11:17 Rules for choosing muscle groups
18:10 Making a sample program

[@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.

[@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!

[@APR702]

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

[@williamassumpcao5365]

True dat!

[@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

[@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]

🎯🎯🎯

[@nixytv3268]

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

[@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

[@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 !!

[@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.

[@Zorba63]

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

[@AnalogAssassin1]

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

[@Mike_WestAK]

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

[@keithskoglund10]

Is there an app?

[@ozonedepleter1672]

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

[@FabledHusky]

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

[@robertwilcox9566]

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

[@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.

[@NewTypeOfHybrid]

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

[@vedanshaggarwal185]

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

[@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.

[@yahuahsgirl]

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

[@wtfchazpwnt]

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

[@emmang2010]

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

[@todd_theremaxrealtor]

I actually appreciate the fact that you are honest!

[@clamum9648]

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

[@upsethooker]

To be fair, you can’t really buy it if you have to continually pay for it.

[@Kakeru2Kurosawa]

Yea that's some BS. Almost 300 dollars every month?

[@tomkrasinski938]

definitely excited to try the app!

[@tweatification]

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

[@pelagicprincesses6123]

Stoked for the app!

[@rachelmel]

Can't WAIT for the app!

[@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.

[@jzdavis9799]

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

[@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)

[@b_rad8089]

'Preciate the ebooks Dr.Mike!.

[@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.

[@mihaigabriel3655]

Super usefull! Thank you

[@rubenburgos3261]

I’m so ready for the app!

[@ParvParashar]

Excellent video! 👍

[@graysonboyd7371]

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

[@gorjosfam]

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

[@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

[@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

[@asp6415]

Can't wait ❤

[@colin7541]

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

[@Seiji96]

Just purchased the RP app! Will be back in 30 days with a review!

[@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

[@cynicalclockworks9857]

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

[@GarageGym411]

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

[@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.

[@goodsman5712]

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

[@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.

[@justwanttogrouphealthfit-rc5gw]

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

[@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....

[@jarretttownsend-sacramento7943]

Planning on switching to a PLP soon so thanks.

[@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

[@ozonedepleter1672]

​@@PULAGa month lmfao

[@SpecterNeverSpectator]

Thankfully its only $35​ a month... $35 DOLLARS A MONTH?!?! Nvm that shit still expensive @@ozonedepleter1672

[@creamdreamer]

I LOVE THIS MAN

[@benpittman4254]

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

[@Beecels]

great video mike, will definitely consider contributing to your lamborghini

[@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.

[@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

[@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.

[@EarhirX]

Gotta say I am quite excited for this app

[@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

[@danielkanewske8473]

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

[@DanielRodriguez-mj5yp]

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

[@re-flex-xo-2809]

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

[@williambreeze2659]

This was just the video I needed, I was thinking about switching up my split 👍

[@GymTImeUK]

Love your content massive fan your videos help me a lot I was only training each muscle once a week and thinking of doing a split so definitely going to buying the app. Just one question I noticed that legs wasn’t involed

[@akbananachucker2441]

Yeah what's up with legs? I need legs. Mine are small

[@khaldallas7928]

If you want to look massive you should always skip leg day, everybody knows that.

[@masterp69]

lol, i fucking love your dry comedy, shit has me laughing at work and I'm getting looks

[@kennysoul8454]

Deff getting the app Dr. Mike deserves multiple lambos

[@dirtygeazer9266]

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

[@zacharybischoff3455]

Does this app only work in a browser? Kinda want to have it downloaded on my iPhone . I already paid for it and it don’t see it in the App Store for Apple.

[@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

[@rafaleon199937]

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

[@michaelwindsor4224]

I was wondering as a hobbyist boxer, who enjoys weight training will there be workouts on the app around power and acceleration useful for combat sports? I follow your tips for muscle engagement and simplifying how to approach training.

[@Lufval]

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

[@calebstoykofit]

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

[@ryanleal1764]

Will the app have a desktop version or did you do the tutorial running the app on Scott’s mac?

[@yerbolatuzakbay6895]

What you think of the following split: Chest/back: - chest - back - chest - back Arms: -tri -bi -tri -bi Legs & shoulder 2 shoulders excercices quad ham calves

[@romandesilva9124]

Mike you're a hilarious t-rex. Love it.

[@NoRest4TheWicked1]

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

[@frankoben2030]

Doc, what if one has presets but then at the gym, the machines are occupied? do we have the option to replace the exercise? Can the workout just be based on muscle groups and we have the option of adding exercise based on what machine is available? Thanks for all you do.

[@_ZenMF]

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

[@pierrea3094]

A mesocycle with no legs at all without any preexisting injuries is interesting. You’d definitely make more upper gains over time

[@timsmith7164]

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

[@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

[@garak55]

Maybe a relevant question but what about people who need/want to do hypertrophy training but also have concurrent sports training (either hobby or competition) ? How much frequency etc... would you recommend in this case and what would be the variables to consider?

[@GuaridoNutri]

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

[@mattc4266]

Enjoyed collab between you Johni and mr destiny

[@tjflynn95]

Somewhat unrelated question here, not sure where to ask. Could you alternate muscle group deloading, and cycle volume in a way that the week you're going close to or at MRV is different for each muscle grouping of choice. The goal being that total systemic fatigue never reaches its maximum, and potentially the muscle groupings being fatigued won't affect other muscle groupings because by the time you're maxing out in 1 grouping, you're deloading / further down the MAV scale in the others. Or is this not ideal because you're never letting systemic fatigue to reduce back down to basically none?

[@nonachyourbusiness1164]

Interesting question

[@Joe-nh8eq]

That's sort of what I do. So basically I do Legs. Chest/Back. Shoulders+Arms. The first workout of the week. I hit one muscle group with intensity and then the other with volume. Then the second workout of the week I flip them. Then as I push the RPE, my "Volume" days slowly turn into deloads depending on how I'm feeling. Then when I notice all of my volume days have turned into deloads, I take a true deload. Idk if its rights... but it makes sense to me. And I really only have to take a true deload like 2-3x a year.

[@evanshirley6089]

I’m pretty sure he mentions that as a possible technique in one of his how-to-deload videos, but I forget which. Deloading with one muscle group while working hard on the others. But yeah, it would definitely depend on how long you’re going between deloads for each muscle group. If you only deload a single muscle group at a time, then it’s going to be quite a while before you deload it again, so systemic fatigue will be consistently pretty high. A traditional deload attempts to reduce fatigue across all muscles fairly quickly so that you can jump back into the other weeks at full blast. That might end up being more efficient for managing fatigue than alternating deloads one at a time. If you split your muscle groups into two and alternate deload/regular split that might be better.

[@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.

[@TheLeyrock]

Question do u have the same features access if u pay month to month, or you get more content when u do a anual membership in the app ?

[@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.

[@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

[@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!

[@ndncjsdcd4656]

I love this guy

[@peterdooks6849]

When will the app be available on apple in the UK ?

[@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

[@ghandn]

Hell yes I am so hype

[@eliasali9383]

I WANT THE APP NOW NOW NOW!

[@zacligertwood5753]

Dr. Mike, do you think that there will be any package deals with the RP Diet app, and any integration between the two? E.g., if its leg day RIR 0, will it scale carbs/calories accordingly?

[@JRBardown]

I saw a comment on an earlier video where Dr. Mike said it would be eventually.

[@mgoblue2009]

Good idea & eventually yes. If it adjusts calories up too much it will impact weight loss though (ex - I keep same macros on all training days and it all evens out if some are a bit harder than others). - Nick Shaw

[@zacligertwood5753]

@@mgoblue2009 yeah makes sense, something I find, for whatever reason, is that after legs I am hungry as fuck and diet adherence becomes a bit tougher. It's usually fine and I think the diet app does a pretty good job scaling macros based upon my rating of the work out any way.

[@RenaissancePeriodization]

Eventually, but not at first. To be honest, the algorithms in the training app are powerful enough to autoregulate to the diet so there's no real pressing need for integration! - Dr. Mike