The Best and Worst Training Splits - Torso and Limbs!

[@PeterKhatcherian]

All of my programs can be found below! *4 Day Torso and Limbs Training Program* payhip.com/b/q25Ia *Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK *Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian * Bodybuilding Diet eBook and Audiobook* payhip.com/b/eYwvS *Build massive arms using proven old school bodybuilding training methods* payhip.com/b/yu73c USE CODE: LAUNCH25 For 25% off Old School Arm Training Program *Join the Old School Mass Gain Membership Program* clika.pe/l/14212/87013/ *Online Coaching Program Here* payhip.com/b/U3DY *Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8 Follow me on Instagram: Jakked Send me an Email: [e-mail] Visit my website: www.OldSchoolMassGain.com

[@MickeyMouse-el5bk]

Armtraining is demanding for tendons

[@pav533]

Hey there what’s the difference between the 5 day old school strength & size programme vs the 5 day project mass one? I’d like to buy one programme but not sure what the difference is between the two. Help appreciated. Thanks

[@marklikeashark2222]

I just recently switched to this split! Imma college student and doing upper lower 4x week, more specifically upper can take so much time. During my semester, I decided to do arms on a separate day (torso, legs, arms once a week) to reduce my workout time, and I realized how much gains I left on the table for arms. I was fresher, could go heavier and I felt that I could progress faster if I did arms on a separate day or early on in my workout. Now that my semester is over, I don't want to be going to the gym 6 times a week but I still want to hit everything twice a week while still giving arms it's love. So I recently decided to put my arms with legs since you can hit legs pretty well with less exercises than upper body, and I think imma stick with it! Thank you for a great video!

[@Xayliftz]

thank u also, im starting with this now and i love it

[@chrisfrench9257]

I moved shoulders to leg day and kept back/bis and chest/tris together. I do a once a week split this way if I haven't lifted in a while. I then switch to an upper/lower split with shoulders on leg days as mentioned before, as my go-to routine.

[@Wayf4rer]

I do a 4 day torso limb focused full body program (Monday, wednesday, friday, sunday). Fits my needs perfectly and really allows you to focus on what matters each day. I've trialed upper/lower, but my finding has also always been that having two days for legs opens up a lot of extra time, whereas only two sessions for the upper body really limits what you can do and focus on. Seperating the torso from the limbs really allows you to get in that quality volume for the arm and delt isolation.

[@brianstone5474]

I do this exact split. I am 60 years old, and have trained on and off for 50 years. I do M-T-Th-Sa to maximize rest. M-T are "hypertrophy" days with higher reps (10-14) and Th-Sa are "strength" days (5-8 reps). This allows my older body appropriate rest time. Generally perform a total of 18-21 sets to failure each day. Just need to be careful not to overtrain arms.

[@ClassicPhysique27]

So how do you set up your programming ?

[@jakbrandonbentley5448]

This is the perfect split for me since I always feel tired after doing compounds before training arms. I’m definitely going to try this.

[@ianchambers37]

Ditto.

[@Anduehan97]

honestly i've always been loving Upper Lower split training, but this seems like a very logical change to make, i'll definitely give this a shot and see how it goes

[@HughMorristheJoker]

Did you do it?

[@Anduehan97]

@@HughMorristheJoker i did, really enjoying it so far, as it allowed me to add more volume for my chest (which is a weak area for me) on my upper days, and my lower sessions don't suffer from training my arms beforehand

[@megekara]

how did it go

[@justus3379]

@@megekara i did it like 2 months ago already. kinda crazy but it works percetly fine for me, especially training arms after my leg workout. should give it a try

[@alish1885]

​@@justus3379Did you noticed more gains?

[@demetriuscooksey7147]

This is what my teenage boys and I are doing. We do legs first though (squats and trap-bar deadlifts), then do arms for dessert. Torso is a horizontal pull & push, then a vertical pull & push. We are now throwing in a functional fitness day at the end of the week for fun.

[@Evan-xf3cp]

Awesome dad

[@guambianthunderbolts905]

Started trying this from leaving upper lower and my arms are finally blowing up. Thank you!

[@chrisatteridge]

You're the only fitness channel that doesn't annoy me in some way, and I really appreciate that.

[@shazhuss2355]

Agreed! No BS straight to the point

[@corenko]

This split is basically Upper/Lower on steroids

[@mahyou2485]

So wouldn't work for nattys?

[@Verziroo]

@@mahyou2485Whatever you stay consistent with and progress will work for anyone. Torso/limb works well.

[@adriano1309]

@@mahyou2485 lmaooooo no he is saying it is a better version of upper lower

[@ILikeExoticStuff]

I call it Push Pull Legs on steroids

[@carls4552]

I do a 3 day on, 1 day off routine, with Torso, Arms/Shoulders, Legs. I've been doing this routine for a couple months and like it a lot. I've been making good progress and love the upper body pump or complete arm pump at the end of every workout. It also gives me more time to focus on each of the body parts, not feeling like I don't have enough time to hit tri's or lateral delts enough.

[@basedsigmalifter9482]

@@shanescolaro455read a little more carefully next time

[@Tikus_90]

Torso/Arms/Legs split is king, arm day being my favorite, since the compounds arent in the way.

[@mdkgr]

I have terrible bicep genetics so I have organized the following plan: *Day* *1* : Pull [Lats, Upper Back, Rear Delts, Short-Head Biceps] *Day* *2* : Push [Chest, Triceps, Side Delts] *Day* *3* : Biceps & Legs [Long-Head, Short-Head Biceps, Quads-Glutes, Hams] *Day* *4* : Rest [definitely on a cut, on bulk go however you feel like]

[@Superbeast1988gwynnbleidd]

Man what the hell. I legit searched this last night hoping to find a video from you. And here it is the next day. Good timing bro!

[@ProudQLD]

I love training the Antagonistic Split. I train the back first since it's my lagging part and later on train the chest on maintenance mode. I get a good pump at the end 👍

[@garymartin5672]

One of the most informative and detailed channels on KZbin, well done Pete👍

[@NJN23]

At 58 and natural, I've dabbled in most splits, and of course most routines work, but I have found a modified Push Pull Legs split over five days to be the best for me. It goes like this: "CHEST & TRI'S / OFF / BACK, BI'S & REAR DELTS / LEGS & SHOULDERS / OFF, REPEAT". It has me hitting each muscle group once every 5 days (roughly 3 times over 2 weeks); kinda that sweet spot between a once a week bro split and a twice a week split. I feel hitting muscle groups twice a week with intensity at 58 and natural does not allow for optimal recovery

[@noreply-mp]

I keep program hopping but Torso/Limb just keeps making more and more sense

[@tonyvee5799]

Same here . The only workout programs i do every 3 months is Torso and limbs split with a rest day in between Push fullbody with quads Pull fullbody with glute amd hamstring. Rest day in between . At age 45 will need more recover.y. I tried other splits .

[@drdecepti0n]

U have no idea how much u inspire me

[@trev6664]

I train a 5 day per week Lower/Upper/Torso/Lower/Arms split where the upper day is an all encompassing day that includes an exercise for each muscle. I treat it almost like a "strength day" where i focus mainly on barbell compound movements and basic isolations and try to push progression on things like bench, pendley rows and pullups. Then my "torso arms" part of the week is reserved for more bodybuilding type training, using more dumbbells, machines and cables and training in higher rep ranges. Ive found that for me its more fun because my training has alot of variety. I also have an arm day where i can just train arms which is a ton of fun for me, and honestly would be ruined if I had to train lower body on the same day as well.

[@MrDeanmfitz]

No you dont

[@ChathuraWijewantha]

Accidentally developed this plan for myself without knowing the categorization as torso and limbs, the reason I developed this was I wanted to do bit more volume for my back rather than cutting it down to allow arm work

[@cygregory3773]

Big fan of this split, it's great for my male clients who hate leg days.

[@PeterKhatcherian]

Yes for many not have a day training only legs is a huge plus

[@thechosenone93]

Damn…I actually thought of this as an idea several years ago and my friend just laughed at me when I told him 😢

[@HatianHurricane]

Personally, I do six days straight and do chest, back, and shoulders on day 1, arms on day 2, and legs on day 3 and then repeat. That always worked for me as far as the results I was looking for.

[@shazhuss2355]

Thanks Peter, your content is awesome! Will be trying this split from today! My arms are lagging so it makes sense to them on leg day while they are fresh. Going to trial this split for 8 weeks

[@dnzltan]

This is exactly what I run except that I put my bi's/tri's at the end of my leg exercises, but before calves. Was thinking about going 5 days a week to split the volume up as you said but I think recovery is also a major factor for me. Great vid Peter!

[@PeterKhatcherian]

That’s definitely a great way to run it as well especially if legs are more of a priority than arms

[@ghfjfghjasdfasdf]

That bloody thumbnail is glorious!

[@TheKinetic]

...or you can still combine all three (chest-back-shoulders) in supersets like I do: vertical push up+vertical pull down, horizontal push + horizontal pull, vertical push down + vertical pull up. It looks like this: 1st superset: press behind the neck + pulldown behind the neck, 2nd superset: incline press + barbell row, 3rd superset: dips + shrugs behind the back. It is very healthy to the joints because every motion is paired with its exact opposite. If you ever had problems with a push pull regime (being too asymmetrically loaded on each session) then try this!

[@Jonnsen_der_Bonzen]

It‘s my fav since quite a while now. And I only train 3 times a week. I do the Torso day on Mondays and Fridays and a Limbs on Wednesday.

[@theydontexist]

I heard this split from someone who was a personal trainer who heard it from Dorian Yates but can’t be too sure . If you only have 3 days a week do this done every other day Week 1 day 1 upper day 2 lower / arms day 3 upper Week 2 day 1 lower /arm day 2 upper week 3 lower/arms And so on . This works great for older lifters (35-45) like myself and gets the necessary volume in . I’ve done this with other spilts as well running programs over 8-10 days. Tons of progress .

[@jamesfahy9954]

A 2 way split run 3 days a week like that is really good. Keeps you fresh! 💪

[@lorenzokonradin]

Great video, I tend to alternate between torso, limbs and the antagonistic split

[@PeterKhatcherian]

Both are great options

[@frankhammonds7462]

Great stuff! Another great option is to run a 4 day upper/lower with an added accessory day for a total of 5 days. Use the accessory day as an extra day for arms or any other part that needs more attention

[@cyrus3316]

Got this split from natural hypertrophy ( the french channel ) been doing it for about half a year now and i love it

[@tonyvee5799]

Are you still doing this split if you are . Do you rest in between workouts or do them back to back. I feel like if I do arms and legs I need 2 days be fore I hit the upper session

[@cyrus3316]

@@tonyvee5799 yes I am still doing it .. the structure of it is day 1 upper 1 (Monday) .. day 2 lower 1 (Wednesday) .. day 3 upper 2 (Friday) and day 4 lower 2 (Saturday) ... Sunday is off just like Tuesday and Thursday... So basically you're getting 3 days of rest which is huge for your recovery , and you'll get 1 day rest between your big upper 1 and lower 1 and 1 day rest before your upper 2... Here you'd put your big compound lifts for upper and lower .. and your upper 2 lower 2 you'd put alot more isolations and volume pump work

[@highergardens]

Great video! Thanks. I'm currently using this split and have been for last 8 was. Working great. Love the content

[@havrij5596]

I do this but like to add shoulders on limbs day to have them fresh and not after training chest.

[@ClassicPhysique27]

Sometimes I just do rear delts on torso day and side delts on limb day

[@tobiash04]

something i have been enjoying a lot lately is hybrid splits, basically mashing up different splits currently im doing upper lower upper arms lower and i like it so far, allows me to focus more on my arms without neglecting strength specific work, which is more important to mee

[@HappiiBoy]

I’ve been thinking of alternating with splits weekly. For example, do one split on week 1 and then do the other split on week 2. U think this could work?

[@milanista5303]

This makes absolute perfect sense, especially if you have lagging arm

[@RustyShackleford-me7vb]

Great video Pete 💪

[@PeterKhatcherian]

💪🏻💪🏻

[@randomstuff2848]

Mate you hadn't even fully watched it yet

[@RustyShackleford-me7vb]

@@randomstuff2848 now I have

[@jamesfahy9954]

@@RustyShackleford-me7vb hero. 🏅

[@harishvk9605]

I was just thinking of doing arms n legs together, after I could not finish my upper day and had to stop after chest shoulder n back. looks like it's called torso n limb split. Going to stick with this for a while. Thanks a lot for the information sir!

[@Doctabishi]

I tend to train legs, shoulders, arms, chest, back all on separate days.

[@DavidKArrrrgh]

1) posterior chain 2) Shoulders and arms 3) Legs 4) Chest and back

[@DYELGAINZ]

Love this split i do this Monday Wednesday then Friday and Saturday

[@nickstar2002]

I do exactly the same days of the week😅💪

[@sumerig4423]

New subscriber, but love the content very underrated channel

[@PeterKhatcherian]

I appreciate the support. Glad you enjoy the content 💪🏻

[@lawdog369]

I actually started doing this without knowing it was called that. I was doing Boring But Big workout from T-nation which is upper lower 4 days a week. But the entire upper body was too much so I moved arms to leg day and its working great. My main issue is forearms I'm trying to specialize on. Forearms are the most stubborn bodypart I have tried to grow but I want that power look.

[@goreds551]

You want bigger forearms? Try dumbbell farmer walks with fat grips twice a week.

[@jamesfahy9954]

Wrist roller is a great forearm exercise. You can even make one yourself very cheaply.

[@manuvazquez3011]

I actually do this without realizing!. I always hit some supersets of triceps/biceps after doing my lower body

[@natekandy]

Great video. I’m running an upper lower split and my upper day was over 2 hours long, lower day much less time. Moving the arms to the other day makes so much sense I can’t believe I didn’t think of that 😅

[@unskilledxd6970]

I fucking love youre content!! Best man on KZbin!!

[@gianvitosansone2891]

What a intro…💪🏻

[@seanmcdonald5859]

Well there you go . .I've been doing this for years: chest back and shoulders Monday and Thursday, Legs and arms Tuesday and Friday and I went this way for the cited reason: getting a decent arm/triceps workout often got shortened by time constraints. Nice.

[@jeelani5530]

Big fan pro ❤️ for 🇮🇳

[@PeterKhatcherian]

💪🏻💪🏻

[@mvrko8064]

Chill out Ranjeet

[@NORTH_CAROLINA]

I'm about to try this I work a job and a half an one of them are overnights graveyard shift 😵 Mondays and Thursdays are back , chest, traps . Tuesday and Friday are arms, and legs

[@analogcrunch4716]

It’s a great split for mass.

[@oliverbennett7431]

I think that it is beneficial for some to not assign body parts to weekdays. It is better to just do what is recovered and what your schedule looks like for the upcoming day. If you are disciplined enough this works great

[@jamesfahy9954]

In general it's better to have a plan and stick to it. That's true discipline.

[@korcidiamond3623]

As if you autoregulate your recovered muscles... No experience in the world gets you 100% knowledge on what body part of yours is fully recovered. You can just guess and hope.

[@josearmando726]

Is crazy how almost nobody talks about this split. I guess eventually it will become trendy.

[@renskorevaar2686]

Sounds interesting,fullbody workouts take me almost 1 hour and a quarter these days 😂

[@mrpablomx]

I’m trying doing Quads/Triceps & Hams/Biceps twice per week (4 days) and one Torso Day

[@Rakyr]

I gave this split a try but I found the limbs workout really difficult as it would always last longer. I find that just adding in an arm day did the trick plus let's be honest, there is nothing quite like a juicy arm pump in a tight t shirt!

[@michaelangelo1787]

Just add supersets

[@tonyvee5799]

How about 2 have both worlds. This is my split Torso Rest Limbs Rest Rest Chest back Rest Legs Rest Shouder arms Rest Rest Repeat

[@Rakyr]

@@tonyvee5799 This is actually pretty sick! Plenty of rest days as well

[@paolopizzini9506]

I do an arms day starting with chinups and dips and the going into more specific arms excercises, then a leg day, then a torso day where i alternate an excercises for chest and then another One for back

[@algrundau9441]

I did this routine back in the early 1990's. My arms went from 16 inches to 17 1/2 in about 6 weeks on it. It wasn't exactly a "Legs" day. It was called the M.E.C.S Arm building course. Anyway. It recommended doing Squats with the suggested Arm exercises for "Testosterone boosting"....so it was basically Arms and Squats day. Whatever, it seemed to work. I was not on gear either.. The only "problems" I had was that after a while I realised I needed more than just Squats for a leg day. Then it kind of got too long.....The other was vanity. I would get a good arm pump going .....and then send it to my legs!!!....WHAT??? That's no fun...haha. Eventually I switched to good old Push/Pull Legs. 3 way split everyone was doing. But this is a very workable Split if you go with A and B workouts, One other one you might want to try is Day 1 Chest/Back.Arms Day 2- --Shoulders/Traps, Legs, .....abs as warm up or whenever. What is cool about this one is you get to take advantage of the Superset Push/Pull thing between Chest and Back AND Bi's and Tri's and then finish off with forearms ......(and the all important arm pump!...haha.) And on Day 2 you get to warm up your shoulders and put some blood in your traps before putting a heavy bar on them for Squats. It seemed to work pretty well, only possible Con with this one is if you train on consecutive days.; Doing Chest on Monday and Shoulder press on Tuesday can cause problems for some guys shoulders. If you go every other day, you should be fine. The only other "half split" I heard of was a bit odd but had it's proponents. Workout A--Chest, Delts, Arms Workout B---Legs/Back.....Yes that seems a bit lopsided. The idea is one day you do all the "hard moves" Squats, Deadlifts, Rows ect. and then the other day get rewarded and pump up all the T-Shirt muscles. Not the most scientific reasoning...BUT....It kind of has a nice flow to harder/ easier, heavier/ lighter, work/fun days. Give them a try. Take notes, see how they work. Thanks for listening. Stay Hungry. Cheers!

[@EliFarb]

Damn Al, an inch and a half on your arms after a month and a half?

[@HamQ818]

Hey Al I hope you’re doing good bro, it seems you have alot of experience with lifting and I actually did one of your splits that you wrote down recently which was chest/back/arms then legs/shoulders/traps as a A-B split, but I also ran into the problem that once it was time to hit shoulders my front dealt was already fried from doing chest the previous day. You think I should stick with it maybe or change it up? I want to stick with 4 day split since I only have time for that while giving the main muscle groups the attention it deserves

[@HamQ818]

Maybe I’ll actually try giving a day break too looking at it so shoulders can rest from chest before I actually hit shoulders again with legs so I’ll see, I appreciate it very much.

[@algrundau9441]

@@HamQ818 Hey, thanks for the comment and kind words. Whatever you want help with, I will try and give you the best answer I can. I am 52 years old and have been lifting since a teenager. I do not know very much about steroid's. But I do know a fair bit about lifting and training. So first things first.....STOP IMMEDIATELY TRAINING and take a few days off. Put ice cubes in a cloth and ICE your front shoulders, take an anti-inflammatory (Advil/Aspirin) and REST!!!.... Then at different times, use very warm water on cloths and use LIGHT weights. Like 2 lbs dumbell's and exercise bands to do range of motion exercise's. Only return to regular training when the front shoulder pain has gone away. Do NOT play around with shoulder health or "train through it." If your bodyparts are giving you signals LISTEN TO THEM. A lot of guys have damaged their shoulders in a number of ways. So on to the split......YES!!!....One of that split's shortcoming's is the CHEST/FRONT DELT cross over.......IF YOU ARE NOT RESTING ENOUGH DAYS BETWEEN YOUR ...A and B Workouts..... If you Do Chest/Back, Arms on Monday, and then start with Shoulders on Tuesday, you are giving your shoulders a 2 day double stress...........BUT.........That will happen anyway if you are Squatting. Let me explain. Although no one would consider Squatting an actual "Shoulder exercise" consider where you are on that exercise. Note how far stretched back your hands and shoulders are....With HUNDREDS OF POUNDS BEING ISOMETRICALLY SUPPORTED!!! The beauty of doing delts/Traps first is you stretch out and warm up the area first and get some blood in your traps BEFORE you plop on a heavy barbell. Makes a lot of sense actually. A lot of guys were doing the now controversial behind the neck press then. Which if you really think about it is the exact same bottom position of where you are in a Squat. A perfect prepatory exercise for squatting! If you do NOT Squat and use mostly Leg Press and other machine's or maybe dumbell lunges ect. this will not be a problem on leg day. Getting back to your situation, if your front shoulders are giving you issues, Try training your Chest and Shoulders/Traps, Upper back on Day 1 Take AT LEAST ONE DAY OFF and train Legs and arms Abs on day 2. You could also try a split the great Sergio Oliva used. It was a 3 way split. (You should take days off between.) Sergio trained 5 or 6 days a week, but that will likely bee too much. A---Chest/Back/Shoulders/Traps B---Arms, Forearms, Abs, Calves. C---Thighs...(Big Squat Day) You could try taking at least ONE day off between each workout, spanning 6 days total, Or less depending on how you are recovering and feeling. Obviously their is some muscle crossover training Arms the day after Chest/Back/Shoulders, but some actually use the "Arms day" more for lighter pumping movements, and helps with recovery. Give that all a try. See how it goes. Thanks for listening. Take care of those shoulders first. Don't rush it. Cheers!

[@algrundau9441]

@@HamQ818 ABSOLUTELY!!!....If your shoulders are complaining STOP. Use Rest, ICE, Compression, Aspirin, then warm clothes and LIGHT weights (2lbs) and those rubber bands. Heal yourself FIRST..... Then when you are ready to start training again. Take at least ONE day (maybe even more) between your workouts......Try putting Chest and Shoulders on SAME day, A lot of guys found that alone very helpful ........One last routine if you like keeping your workouts A and B.......A---Try Shoulder, Quads, Chest, Tri's.....In terms of exercises, Overhead press, Squats, Benches, Tri extension's. in that order if you are doing one exercise per body part.....DAY OFF......Workout B----Back, Hamstrings,Biceps, calves, forearms....So maybe Rows, Deadlifts or hamstring Curls, Bicep curls, wrist curls, calf raises......This is what is known as PUSH/PULL Split. A lot of trainee's over the decades have like this routine. Give it a try. Good luck.

[@youssef_ym7991]

didn't know the split i was doing had a name lol doing this since upper days take wayy too much time and i don't do much exerises on legs days

[@NBDYSPCL]

Why not just do a push/pull split with squats on a push day and deadlift on the pull day?

[@thechosenone93]

I thought of this as well

[@manuvazquez3011]

In push session you will fatigue your triceps before hitting them directly, not the most optimous, but everyone is different

[@ryanrogers8211]

if you do squats and then deadlift the next day you will be wrecked unless you are a complete beginner.

[@tonyvee5799]

I was doing same split . Just a bit different i put bis on push day and tris on pull day. Arms go first since is a small muscle it you wont fatigue yourself to soon. Every other day. 😮😮 . Im currently running torso n limbs split

[@davidhounslow7845]

Thanks again Peter. Happy New Year. Cheers

[@MT-hy6pr]

Chest and shoulders on the same day just doesn't work for me. I do Chest/Arms day one, Legs day two, Back/Shoulders day three, rest day 4.

[@analogcrunch4716]

Because you don’t know what you are doing

[@jamesfahy9954]

@analog crunch yeah Lee Haney used that exact split, pretty sure he knew what he was doing.

[@matthewcarbone2108]

Yes that is a great split

[@MrSuperPsymon]

Full body every other day! 💪😎

[@wm9872]

How long are your workouts, do you train abs? And how many sets per big muscle group each session do you use?

[@MrSuperPsymon]

@@wm9872 About 80 minutes. 6-7 sets for quads and hams, 4-5sets calves, 6-7sets for chest and back, 7 sets for shoulders, 3 sets biceps and triceps, 1 set abs, 1 set lower back extensions.

[@wm9872]

@@MrSuperPsymon Ok seems like you will get a lot of gains with that amount of volume and frequency.

[@MrSuperPsymon]

@@jamesfahy9954You should include some gpp work to boost your work capacity if 80 minutes sounds intimidating.

[@MrSuperPsymon]

@@jamesfahy9954 You keep projecting your lack of work capacity. Maybe start with a beginners routine until you can do 80 minutes.

[@nicpaps1311]

Why doesn't any fitness influencer advocate splitting the days volume into two sessions , that way your sessions can be more intense

[@jamesfahy9954]

Yeah a 2 or 3 way split is money.

[@nicpaps1311]

@@jamesfahy9954 my monthly membership allows me to go when I wish and how many times I wish, maybe it's time to change your gym

[@jamesfahy9954]

@@nicpaps1311 hmm don't understand your comment.

[@IJWTBJAH]

Do you think a three day full body is best for first years or your 5DMG?

[@patrickjulius7352]

I like doing triceps on the torso day and moving shoulders with biceps on leg day. Triceps isolations don’t do well for me without elbows warmed up from pressing

[@jamesfahy9954]

Could do close grip bench as your first triceps exercise to warm them up.

[@patrickjulius7352]

@@jamesfahy9954 starts to put a bit too much on that front delt if just 2 days ago I did a bunch of chest and shoulder work.

[@barbellbryce]

I second this. I've had to switch to doing biceps/lateral raises on limb day instead of bis/tris

[@patrickjulius7352]

@@barbellbryce since I've posted this, I realize I can't really recover well from putting any of it on limb day. just returning to traditional upper/lower. lateral raises could probably do the best but I didn't like putting biceps there.

[@barbellbryce]

@@patrickjulius7352 Yeah I like the idea of making upper less crowded but the tendinitis issues are very real

[@vasilkostov7595]

Hi Pete, great video always! In many of your videos you say that the six days per week were only used for pre contest, however I've watched several interviews with bodybuilders from the golden era, most recently a few with Danny Padilla and he and all of the others claim they've always trained six days per week, year round just with less volume, and pre contest they've actually increased the volume and went to the famous back then 2 times a day, 6 days per week split. What's your thoughts on that? PS Keep up the good work!

[@Coopersquibb]

Hey man would love to see your suggestions and input on neck training if you’d have any, cheers.

[@mab963]

For your programs, do you have some kind of standards as for which program is suited best to whom? Maybe some strength standards? Taking myself as an example (32 years, 194 cm; 88 kg; ~ 10 % bf) Squat: 100 kg x 10 Close Grip Bench: 80 kg x 10 RDL (to floor): 110 kg x 10 Pullups: 10 + Dips: 20 + Pushups: 30 + I already have your 3 day program and I like the structure a lot. But was just wondering if the 4 or 5 day (don't mind extra days in home gym) would get me better gains? What do you think?

[@booopwappp1323]

I thought I invented the split 😅 it’s a good split

[@jamesfahy9954]

Lol 😆

[@daskinnytexan9480]

i do a ppl split from friday to sunday and then on wednesday to target limbs and its hinestly worked really well for me and my work schedule but im also not a bodybuilder i just workout to get more mass and strength not competively

[@kabirpal2690]

What's the intro sound ?? Awesome content btw 🔥🔥

[@InvisibleHotdog]

🤔 what if Upper/lower/torso/limbs?

[@PeterKhatcherian]

Not a bad setup at all. Especially if you want one leg only training day if they are a muscle group you want to prioritize

[@DJKRUUSH]

I will try this 6x a week

[@EdgeOfNowhere2024]

I think doing arms on their own day has it’s benefits I generally hate doing arms after some heavy compounds

[@asprinklingofclouds]

Doing the arms first before legs on limbs day solves that problem.

[@tonyvee5799]

​@@asprinklingofcloudstrue.

[@noloveforthehaters]

Sounds like a recipe for a lagging back to me.

[@toddjohnson872]

What about chest delts tris one day and legs back bis next day

[@dazednconfused-r4o]

Leg and back the same day? Oh god

[@ryanrogers8211]

Currently I do Legs and back A, chest , delts and arms A, rest, legs and back B, chest , delts and arms B then rest 2 days and repeat.

[@tonyvee5799]

No. Just keep it simple. Upper chest/back Side delts Arms 2 each bis & tris 2-3 quads 2 hammies. Done

[@XYZ-rd5jv]

Hello Peter! This is my 1st week into your 5 day program and I'll have to say WOW I've trained for about 6 months now and never felt such a pump in my arms, though I didn't feel the same effect on my torso. Is there anything I can do about that?

[@nathangallegos2087]

I’ve been doing his 5 day program for the last 6 months, and man all most everyday for serval months I was exhausted after every workout. Did you feel you feel exhausted after every workout ?

[@XYZ-rd5jv]

@@nathangallegos2087 when doing the back/chest upper day, I got so tired of all the heavy breathing because of the chest and back supersets.

[@jujharsingh5130]

I'm a total beginner (2 months in) doing PPL twice a week for a month now. Should I switch over to Peter's 5 day old school program?

[@nathangallegos2087]

@@jujharsingh5130 in my opinión it might be a beter choice , for you as a beginner and as my self im a beginner. Due that you wont have a mucluer inblacnce. That your body grow and gets equal strength over time.

[@nathangallegos2087]

@@XYZ-rd5jv you have much beter condition that i did .

[@barbellbryce]

I've been running this split for 3 months or so now and I've noticed that I've picked up elbiw tendonitis. I use versa grips so its not a grip issue but I'm wondering if it's from working the arms 4x/week?

[@jamesfahy9954]

Everyone's different but definitely could be. I personally can't do push pull legs without elbow tendonitis. Try going lighter weights on your bicep lifts.

[@daniell5751]

yes, it can happen. this Division is better with more days off. The ideal is to train every other day, but it is also good to train Monday-Wednesday-Friday-Saturday. On Saturday, use easier exercises for the elbow such as cables and unilateral exercises for 15 reps.

[@tonyvee5799]

Do every other day Im doing same split . Arms side delts and legs Off Chest/back Off Repeat. On one of my torso days i do 2 chest 3 back amd 2 shoulders

[@ClassicPhysique27]

@@tonyvee5799how many exercises for side delt arms and Legs?

[@tonyvee5799]

​@@ClassicPhysique27i only do 2 of each Bicep Triceps Quads 1 glute 1 hamstring. This split is king

[@Frost-k6e]

Thanks for another great video Peter! What kind of split would you recommend for someone who has developed legs but wants to bring up everything else?

[@Tazy50]

I'm so close to switching to this split, BUT ... when do I train forearms? There doesn't seem to be room for it. On the rest days?

[@oreo4881]

Limbs

[@Tazy50]

will be too tired from other arm training

[@oreo4881]

@@Tazy50 train them first on torso days and wear straps on pulling movement

[@damaito1829]

Peter, what do you think of Upper Lower but doing side delts/rear delts/traps/calves every second day due to their fast recoverability. I split up into two sessions if one of the days is not an off day for upper/lower. E.g. Monday Morning - Upper Monday evening - Rear delts/side delts etc Tuesday - Legs Wednesday - Rear delts/side delts/traps/calves Thursday - Upper Friday Morning - Legs Friday evening - Side and rear delts/calves/traps Saturday - Off Sunday Morning - Upper Sunday evening - Rear delts/side delts...

[@jamesfahy9954]

Bad split bruh. 👎

[@alexj517]

Chest & triceps,Back & biceps?

[@pav533]

Hey there what’s the difference between the 5 day old school strength & size programme vs the 5 day project mass one? I’d like to buy one programme but not sure what the difference is between the two. Help appreciated. Thanks

[@jujharsingh5130]

Hey Peter ! I'm currently training chest and triceps on Monday. Back and biceps on Tuesday Shoulders and legs on Wednesday (3 exercises for each body part) Repeat it on Thur, Fri, Sat. Is it okay if I want to build muscle and increase weight?

[@PeterKhatcherian]

Not a bad setup. Are you progressing? That is key. I personally like 2 rest days per week minimum when trying to gain mass. 5 days might even be better

[@fotis3v480]

I'm finishing up my cut myself and planning on going on an upper body focused more so hypertrophy program...looks similar to your PPL but i think 6 days are too much as a natural loser like myself haha. Try Mon:Legs, Shoulders. Tue:Back and biceps. Wed:Chest and tricep. Thur:Rest. And now here's the kicker i want to have adequate volume on legs which wouldn't be hit at 1 day per week so.. Friday:Back and biceps,rear delts, Hamstrings. Saturday:Chest and tris,lateral head,quads. You just lower the chest and back volume a lil bit during the final two days to up the shoulder volume and fit in the legs..so like instead of 3 exercises 3 working sets each you lower it to 2 exercises essentially removing some brunt from the upper body to fit in the minor extra shoulder work and leaves some gas at the end for an isolation leg exercise to up the overall weekly volume. This is the basic template for now but I'll think on it further on the weekend...can always just U,L,Weak spot,Rest,U,L,Rest for an easier to set up schedule lol... probably could even take the rest day in between to make it a shoulder day mostly on isolation lower fatigue exercises and just do Chest,tri,quad/back,bicep,ham..i would hate being a coach dang.

[@jonybonejones1]

I have a Question 😂... Why You are so Osm dude 😂?...Thanks for this ❤️

[@davidesalvini2876]

Hello Peter ! In your opinion, Is a good idea, use the DUP (heavy and hypertrophy ) in a torso limbs split?

[@jtbatista]

Push, Pull & Legs are the greatest split. Sometimes bRo split is better, as in: Chest+Triceps+Core, Shoulders+Biceps+Triceps+Core, Back+Biceps+Core, & Legs+Core. I believe Mike O'Hearn trains like this as well as John Meadows (may He rest in Peace in heaven)

[@sahil7695]

Hi Pete I’m running your 5 day plan about a month. Now I have also bought mass program. So do your Think that I should alternate every month or should I keep running 5 day old school at least for 3-4 month’s?

[@ryanrogers8211]

Here is a bit of advice in your workout journey. If you are making progress do not change anything. Keep going until you need to change something. This can be really hard to do if you enjoy new training. I'm speaking from experience on that one. The best gains i've ever made come when I do not switch things up and just focus on mind muscle connection and progressive overload. Dial volume back to what you can recover from and you will be making gains.

[@andrealamendola8467]

My favorite but most fatigue to me

[@mrbugzy2008]

Nice

[@PeterKhatcherian]

💪🏻💪🏻

[@j.kunkel6797]

Hi. So the arms are trained 4 days a week? Couldnt this be a volume which is top high for them?

[@DavidKArrrrgh]

No, rewatch

[@jamesfahy9954]

Arms trained directly twice per week.

[@DawnCrusader4213]

@@jamesfahy9954 i think he is referring to arms being worked indirectly on Torso day and he is right. I'm getting Wrist/Elbow pain vibes from this split.

[@ryanrogers8211]

@@DawnCrusader4213 It's not for everyone

[@tonyvee5799]

Yes and no. Just lower your volume on arm day. I o ly do 2 exercise for bis and tris 3 for quads 1 for glute 1 hamstring.

[@bxmully]

One for the algo brother

[@ILikeExoticStuff]

If Legs grow on a LEG day, I have always believed that ARMS (the legs of the upper body) deserve their own day.

[@oreo4881]

Do Arms first

[@DjBacto]

ur videos give me the mgrath vibes

[@PeterKhatcherian]

Huge complement. Thank you 💪🏻

[@InvisibleHotdog]

Who?

[@claytonperkins3397]

@@InvisibleHotdog If you don't know consider changing your moniker.

[@InvisibleHotdog]

@@claytonperkins3397 why?

[@DjBacto]

@@InvisibleHotdog check out Frank McGrath training videos that's what got me and got alot of people into bodybuilding

[@claytonperkins3397]

Black sweatshirt/backlighting make you look like a minister in a tent revival preaching to his flock. Except your flock's deservedly at 144k.

[@flekatron2148]

Hahahaha 🤣🤣💯

[@G.Bfit.93]

Delt Raises Incline Presses Flat Presses Dips Vertical Pulls Horizontal Pulls ss Shrugs Hamstring Curls Leg Presses Squats Calf Presses Barbell Curls Overhead Extensions ss Hammer Curls Overhead Presses Vertical Pulls Horizontal Pulls Pullovers Incline Presses Peck Flyes ss Upright Rows Split Squats Barbell RDL's B-Stance RDL's Calf Raises Cable Overhead Extensions DB Curls ss Skull Crushers

[@rigohurtado8575]

SBD

[@tonyvee5799]

This is the superman workout.

[@ClassicPhysique27]

How would you go about doing full body with torso limb split format?

[@tonyvee5799]

​​@@ClassicPhysique27I don't know about that. Fullbody no bueno for me I do high intensity workouts Torso Rest Limbs Rest Rest Torso Rest Limbs

[@ClassicPhysique27]

@@tonyvee5799 I do full body high intensity too

[@chriscancarry]

🙌