OPTIMAL FULL BODY SPLIT

[ascensionneeeded]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

 

[childishkillah]

Dencent post, ngl better than almost anyone here.

 

[ectomorpher]

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

why

 

[Deleted member 77820]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

You just copied my routine nigga

 

[Deleted member 77820]

Dencent post, ngl better than almost anyone here.

He just copied my threads

 

[Deleted member 77820]

Dencent post, ngl better than almost anyone here.

No

 

[ascensionneeeded]

He just copied my threads

i have no idea who you are. i just follow hypertrophy stuff on tiktok and i read studies

 

[d1_bloatcell]

why

Its too fatiguing and going to failure versus 1-2ish rir has no difference on muscle growth

 

[ate]

high iq thread

 

[Deleted member 111389]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

2 sets per muscle group

 

[ascensionneeeded]

2 sets per muscle group

how is that funny? typically you’ll do 1 set or sometimes 2

 

[Deleted member 111389]

how is that funny? typically you’ll do 1 set or sometimes 2

I follow a 10 day bro split training 10 different muscles for 60-70 sets for that muscle day.

 

[Deleted member 77820]

I follow a 10 day bro split training 10 different muscles for 60-70 sets for that muscle day.

After much research
I cale to the conclusion
That Training is irrelevant
And that trying to get everything right just for 2.5% more gains isn’t worth
Just do what you like and stay consistent
Diet+hormone profile+sleep is 90% while training is 10%

 

[Deleted member 111389]

After much research
I cale to the conclusion
That Training is irrelevant
And that trying to get everything right just for 2.5% more gains isn’t worth
Just do what you like and stay consistent
Diet+hormone profile+sleep is 90% while training is 10%

Nope. Full body and PPL are outdated 19th century workouts that have no relevance in today's world

 

[Deleted member 111389]

Nope. Full body and PPL are outdated 19th century workouts that have no relevance in today's world

Thread 'MY 10 DAY UNORTHODOX BRO SPLIT WHICH WILL HELP YOU PUT 40 POUNDS OF MUSCLE MASS IN NEXT 6 MONTHS(NO BULLSH*T) (FRAMECELS GTFIH)' https://looksmax.org/threads/my-10-...6-months-no-bullsh-t-framecels-gtfih.1233032/

 

[Deleted member 77820]

Nope. Full body and PPL are outdated 19th century workouts that have no relevance in today's world

Nigga i don’t give a fuck
If we took multiple identical twins
And gave them the same diet gear sleep ect…
The only difference is training
Their wouldn’t be much difference the biggest twin who like optimzed every single thing in his training would only be like 5% than the guy who training is shit till mid discomphort
@DORIAN

 

[Deleted member 111389]

Nigga i don’t give a fuck
If we took multiple identical twins
And gave them the same diet gear sleep ect…
The only difference is training
Their wouldn’t be much difference the biggest twin who like optimzed every single thing in his training would only be like 5% than the guy who training is shit till mid discomphort
@DORIAN

Nope. PPL and full body is outdated and doesn't work. My 10 day brosplit has been tried by a close circle and they've put shit ton of muscle. Your argument is false . Read a book.

 

[cytoplasm]

absolute horsecrap

 

[Mike141]

Nope. PPL and full body is outdated and doesn't work. My 10 day brosplit has been tried by a close circle and they've put shit ton of muscle. Your argument is false . Read a book.

ur 10 split is actually stupid asf. if ur not on gear u shouldn’t do that much volume jfl, science lit proves again and again that low volume mogs to the depths of gandys hell

 

[Kelly Oubre Jr]

retarded post

 

[NordicLeonhard]

1 set is better for full body, Also if youre gonna make a thread on going to the gym you should atleast show physique cause otherwise we are just gonna think its some random 15 year old behind it

 

[ey88]

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

Only 1

for chest you NEED to do incline chest press machine as that is the most optimal

No you don’t

 

[Deleted member 111389]

ur 10 split is actually stupid asf. if ur not on gear u shouldn’t do that much volume jfl, science lit proves again and again that low volume mogs to the depths of gandys hell

Dude stop acting like a baby and just do the volume. Without it you'll remain small. No one puts mass on PPL and body splits. Normies have been lied to thinking they'll achieve the same.

 

[Deleted member 111389]

@ey88 remain small kiddo

 

[Mike141]

Dude stop acting like a baby and just do the volume. Without it you'll remain small. No one puts mass on PPL and body splits. Normies have been lied to thinking they'll achieve the same.

i’ve put quite a lot of mass on ppl arnold and now that i’m on upper lower im putting even more

 

[darodcel]

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

So basically, do all of these exercises every workout, and work out three times a week?

And two sets of each with 1-2 reps in reserve for each set.

 

[sayi]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

Squats Deadlift Bench press Overhead press and pullups are all you need

 

[skullmog]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

Tren baby

 

[skullmog]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

Volume doesn’t matter is just frequency + intensity
only do 1 set so u can recover

 

[ascensionneeeded]

So basically, do all of these exercises every workout, and work out three times a week?

And two sets of each with 1-2 reps in reserve for each set.

yep. workout every 2 days so 3 or 4 times a week

 

[White_Bwoi]

Im actually doing this very workout right now, no stupid deadlifts thank god
Thanks. So these exercises are like ONE for each muscle group yeah? Like only pull-ups for back and then to the next to the triceps?
I only changed order of these, but it's enough to give some stimulus im an old beginner jfl so I was pretty sore yesterday

 

[ascensionneeeded]

Im actually doing this very workout right now, no stupid deadlifts thank god
Thanks. So these exercises are like ONE for each muscle group yeah? Like only pull-ups for back and then to the next to the triceps?
I only changed order of these, but it's enough to give some stimulus im an old beginner jfl so I was pretty sore yesterday

you can do one movement for every muscle or you can do 2

for example:

pull-ups and chest supported row
incline machine press + pec dec

or you can just do one

 

[White_Bwoi]

Yeah If one will keep consistency it should be ok either way, maybe one day hit 2 movements and the other just one to recover. Thx for the reply.

 

[skullmog]

why

Read bro holy shit

 

[skullmog]

you can do one movement for every muscle or you can do 2

for example:

pull-ups and chest supported row
incline machine press + pec dec

or you can just do one

U need 2 for back but u can get a way with 1 for chest
U need a vertical and horizontal pull

 

[skullmog]

Only 1

No you don’t

u probably should do 2 for most muscle groups
Like for back one vertical and one horizontal pull

 

[ey88]

u probably should do 2 for most muscle groups
Like for back one vertical and one horizontal pull

Back has 2 different groups

Lats and upper back

1 set for each

 

[ascensionneeeded]

u probably should do 2 for most muscle groups
Like for back one vertical and one horizontal pull

exactly. you can do only 1 if you really want but i do 2 for every muscle group. apart from quads, hamstrings and calves where one movement can be sufficient. 2 is best for sure

 

[ascensionneeeded]

Volume doesn’t matter is just frequency + intensity
only do 1 set so u can recover

yeah bro that’s true. when i said 2 sets per muscle group i meant 2 movements, 1 set each. on a fb you shouldn’t be doing 2 sets per exercise that’s true

 

[pablow5]

exactly. you can do only 1 if you really want but i do 2 for every muscle group. apart from quads, hamstrings and calves where one movement can be sufficient. 2 is best for sure

but what if i do 2 sets only the day after rest two days in a row? do you think is better?

 

[ascensionneeeded]

but what if i do 2 sets only the day after rest two days in a row? do you think is better?

no, don’t train full body 2 days in a row. letting your body rest is crucial for building muscle

 

[rorm]

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

How about you kill yourself nigga

 

[ascensionneeeded]

How about you kill yourself nigga

???

 

[rorm]

???

why should i not train to failure but instead leave "1 or 0 reps in the tank" you know how stupid that sounds

 

[Zeekie]

Niggas really be talking about doing a PPL routine or following the routine of a juiced up bodybuilder when they don't even have 1 full year of gym training, it's very fucking stupid. Full body or UL is KING. Honestly don't even create your own routine, many are already available created by people with years of training and coaching experience under their belts, no need to reinvent the wheel, just follow a time-tested routine and run it until it yields no progress.

 

[ascensionneeeded]

why should i not train to failure but instead leave "1 or 0 reps in the tank" you know how stupid that sounds

because failing the rep adds nothing in terms of hypertrophy and only adds more fatigue. 0RIR or 1RIR is shown to be better across many studies

 

[TrenMaxx]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

Really good post and cheers to you to making this high effort post. But I think there is something to improve in this post. Why did you choose weighted pull-ups for back when there is more stable variant (iliac pulldown or a lat machine). For triceps I would have choose a normal tricep extension because it’s really easier and less fatiguing then dips, also provides lengthened stimulus troughs all three head of the triceps. Biceps is okay, if you want to include an alternative for those who don’t have a preacher curl I recommend Bayesian Curl with the cable at the same height as your hand. Shoulders is interesting because you included 2 lengthened movements, as for me I would have choose dumbbell lat raises instead of the shoulder press; but also I feel that you should include a rear delt movement like some reverse fly’s.
Legs is okay nobody trains them anyway.

 

[kata9881]

why should i not train to failure but instead leave "1 or 0 reps in the tank" you know how stupid that sounds

you don’t know what you are talking about dumbass

 

[rorm]

you don’t know what you are talking about dumbass

sybau

 

[hayden_sub5]

if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.

summary:

train full body three times a week, for example mon, wed, fri or mon, wed, sat

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

5-8 rep range - most optimal for fatigue to stimulus ratio

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

best movements for each muscle:

chest - incline chest press machine, pec dec

back - weighted pull-ups, chest supported row

triceps - weighted dips, cable pushdowns

biceps - machine preacher curls, supinated dumbell curls

shoulders - shoulder press machine, cable lat raise

quads - leg extension, hack squat / leg press

hamstring - seated leg curls

calves - standing calf raise machine

start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)

if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH

About time I saw some full body appreciation on here. To many people that don’t know anything about training.
Upper/lower and full body is law