Best 5 day gym split for hypertrophy?

[Deleted member 46177]

My gym is only open 5 days a week

 

[Deleted member 23359]

bro split

 

[FunkyFlamingo]

how old are you?

My gym is only open 5 days a week

 

[DildoFaggins]

PPL while skipping legs once

 

[Deleted member 46177]

how old are you?

14, in a couple of months 15

 

[FunkyFlamingo]

14, in a couple of months 15

research mike mentzer train very intensely I suggest PPL (push pull legs)

 

[Deleted member 16280]

Chest
Arms
Chest
Arms
Chest and Arms

 

[Deleted member 46177]

research mike mentzer train very intensely I suggest PPL (push pull legs)

So PPL mike mentzer way and just skip legs once?

 

[FunkyFlamingo]

do not skip legs if you want to grow taller

 

[alien]

Monday:Upper
Tuesday:Lower
Wednesday:Arms + Weak Points + Abs
Thursday:Upper
Friday:Lower

Similar to the Pure Bodybuilding Upper/Lower program from Jeff Nippard. Except his program is Upper/Lower/Rest/Upper/Lower/Arm + Weak Points + Abs/Rest.
I purchased it because I got a 30% pre-order discount and got another 30% off coupon (with two 30% off deals stacked that's 51% off) and have the PDFs and Excel Spreadsheet (for tracking). But I don't want to be sued by that manlet posting it online.

 

[Deleted member 16280]

So PPL mike mentzer way and just skip legs once?

Thats actually what i do and have had good gains

 

[Deleted member 46177]

Monday:Upper
Tuesday:Lower
Wednesday:Arms + Weak Points + Abs
Thursday:Upper
Friday:Lower

Similar to the Pure Bodybuilding Upper/Lower program from Jeff Nippard. Except his program is Upper/Lower/Rest/Upper/Lower/Arm + Weak Points + Abs/Rest.
I purchased it because I got a 30% pre-order discount and got another 30% off coupon (with two 30% off deals stacked that's 51% off) and have the PDFs and Excel Spreadsheet (for tracking). But I don't want to be sued by that manlet posting it online.

Damn that’s actually good I’ll go by that, thanks

 

[alien]

research mike mentzer train very intensely I suggest PPL (push pull legs)

Mike Mentzer's HIT (High Intensity Training) is a meme. He built his body at Mr. Olympia with more conventional training methods. And preached HIT later in his career.
While I agree that a lot of mainstream training programs have too much junk volume. Especially the 6 day PPLs. The volume Mike Mentzer advocated was absurdly low.

 

[FunkyFlamingo]

Mike Mentzer's HIT (High Intensity Training) is a meme. He built his body at Mr. Olympia with more conventional training methods. And preached HIT later in his career.
While I agree that a lot of mainstream training programs have too much junk volume. Especially the 6 day PPLs. The volume Mike Mentzer advocated was absurdly low.

retard.exe

 

[Deleted member 46177]

Monday:Upper
Tuesday:Lower
Wednesday:Arms + Weak Points + Abs
Thursday:Upper
Friday:Lower

Similar to the Pure Bodybuilding Upper/Lower program from Jeff Nippard. Except his program is Upper/Lower/Rest/Upper/Lower/Arm + Weak Points + Abs/Rest.
I purchased it because I got a 30% pre-order discount and got another 30% off coupon (with two 30% off deals stacked that's 51% off) and have the PDFs and Excel Spreadsheet (for tracking). But I don't want to be sued by that manlet posting it online.

Wait so i only hit arms once a week? Or are arms included in upper days?

 

[autistic_tendencies]

I went through body building magazines and tried the routines they provided

 

[alien]

Wait so i only hit arms once a week? Or are arms included in upper days?

Hit arms on one of the upper days (I would suggest Monday because you're going to be hitting arms on Wednesday so Thursday wouldn't be good.)
Ideally you want 3 days of space in between hitting arms. But 2 days should be fine if your biceps/forearms and triceps are not sore.

I do a 4-day a week split (Monday, Tuesday, Thursday, Friday). I hit triceps on Monday and Thursday. Biceps on Tuesday and Friday. But if my Thursday is short and my biceps/forearms are fine, I will sometimes do biceps on Thursday instead of Friday.