Workout split

[martin15]

Anyone know any better splits than ppl? I lift 3-4x a week with ppl but im not really feeling sore anymore and i feel like i could go harder in the gym. I dont know if thats my split or something else but any advice is appreciated

 

[slayyer1]

You should do upper 3x and lower one time a week that is the best for you prob

 

[r1rs]

U/L is goated

 

[martin15]

You should do upper 3x and lower one time a week that is the best for you

You should do upper 3x and lower one time a week that is the best for you prob

How do i space out upper 3x and lower one time, like on a weekly basis?

 

[cuha.]

Anyone know any better splits than ppl? I lift 3-4x a week with ppl but im not really feeling sore anymore and i feel like i could go harder in the gym. I dont know if thats my split or something else but any advice is appreciated

if u working out 3-4 time per week do FBEOD ( Full Body every Other day ), U/L then FB twice or once, or just do U/L 4 time a week.

 

[martin15]

does that include core? Also like how many different exercises would that include? Like per muscle group, or would it be like core exercises like bench or rows?

 

[Toby488282]

How do i space out upper 3x and lower one time, like on a weekly basis?

Don't do this shit unless you want retarded pussy legs. Just train then both 2 times a week 2 or 3 sets per exceercise doing stable loadable excercises.

 

[cuha.]

does that include core? Also like how many different exercises would that include? Like per muscle group, or would it be like core exercises like bench or rows?

Back;
Exercises should include Lateral, Sagittal and Transversal planes. Exercises like; Lat Pulldowns, Kenan Flaps and Pullups are Lateral. Then exercises like; Sagittal Flaps and Sagittal Pullover are Sagittal. Exercises like; Kelso Shrugs and T-Rows, are Transversal. Choose one of all three categories. And u also need a movement that targets the Spine Extensors. Exercises like; Hyperextensions and SLD's would do the job.
Chest;
Exercises should include Horizontal Adduction and Shoulder Flexion+ Adduction.
Horizontal Adduction; Pec Dec, Flat Bench and machine press.
Shoulder Flexion+ Adduction: Incline Smith and Low to high Flyes.
Legs;
Calf Raises (Straight Leg), Leg Extensions, any kind of pressing/ squatting pattern (Leg Press or any kind of Squat), Leg Curl, SLDLs and Adductors.
Arms;
S/A Pushdowns, JM press. (Triceps)
Any variation of biceps curl. (Biceps)
Lateral Raises/Machine Lateral Raises. (Side Delts)
Reverse Pec Dec. (Rear Delt)
90° Seated Shoulder Press (Front Delts)
*not essential*
If u have any questions ask
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[martin15]

Back;
Exercises should include Lateral, Sagittal and Transversal planes. Exercises like; Lat Pulldowns, Kenan Flaps and Pullups are Lateral. Then exercises like; Sagittal Flaps and Sagittal Pullover are Sagittal. Exercises like; Kelso Shrugs and T-Rows, are Transversal. Choose one of all three categories. And u also need a movement that targets the Spine Extensors. Exercises like; Hyperextensions and SLD's would do the job.
Chest;
Exercises should include Horizontal Adduction and Shoulder Flexion+ Adduction.
Horizontal Adduction; Pec Dec, Flat Bench and machine press.
Shoulder Flexion+ Adduction: Incline Smith and Low to high Flyes.
Legs;
Calf Raises (Straight Leg), Leg Extensions, any kind of pressing/ squatting pattern (Leg Press or any kind of Squat), Leg Curl, SLDLs and Adductors.
Arms;
S/A Pushdowns, JM press. (Triceps)
Any variation of biceps curl. (Biceps)
Lateral Raises/Machine Lateral Raises. (Side Delts)
Reverse Pec Dec. (Rear Delt)
90° Seated Shoulder Press (Front Delts)
*not essential*
If u have any questions ask
​

​

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How much should i be doing volume wise, i usually do 2 sets to failure with high weight but if im doing full body should i be doing things differently or the same?

 

[slayyer1]

How do i space out upper 3x and lower one time, like on a weekly basis?

Like upper rest upper rest upper rest lower

 

[TheEndMogger]

what race are you before I give you the actual truth

 

[martin15]

what race are you before I give you the actual truth

Italian

 

[TheEndMogger]

Italian

south or north

 

[martin15]

south or north

Idk, but if you’re asking where i was born i wasnt born in italy, i am almost fully italian though

 

[cuha.]

How much should i be doing volume wise, i usually do 2 sets to failure with high weight but if im doing full body should i be doing things differently or the same?

It depends. If u do FB 3 times, one set. If u do FB n U/L, do one set on FB and 1 from 2 on U/L. The volume depends on ur overall fatigue