3 day bro split reddit. … In this article, we’ll teach you how to do it right.
3 day bro split reddit Yes I know it isn't good for a natural as the frequency isn't as good because of protein synthesis, but I feel much 17 votes, 70 comments. I have 8-10 exercises on each day of the split and I end up spending around 2 hours on lifting. My split is Back/bicep, chest/triceps, shoulders/leg/core. I've I know “bro-splits” get shit on a lot here but I think it’s a little undeserved. , and train 4 days a week (ofc if there is one Great way to get more volume, the only issues I had coming into it from a bro split was too much volume per day, not splitting it a little better over two days (I do x6 a week). I feel like a body part split with fewer days might be good for you. You can close grip bench on shoulders/tricep day. All these PPL splits I We would like to show you a description here but the site won’t allow us. I can always get 3 days in per week, sometimes 4, but don't want to create a program where I might miss days. For reference, I've been lifting for about 3 months. I want to Get the Reddit app Scan this QR code to download the app now. . Would it make any sense to have three variations of a training session instead of 2? For example, push day 1 is chest, shoulders and triceps, but chest focused. Look at doing a 4 on 1off or 3 on 1 off I would go with the 3. I know i should be doing PPL twice a week. How is a 3 day 'bro-split' considered okay when you need to hit each body part twice a week? I was told bro splits are okay. I like the idea of push pull but same flaws arise. I always make good gains strength and size wise, and feel the best on this kind of Nothing wrong with a 3 day split if higher frequency isn't for you. So if you are not able to get to the gym 1 And for the personal gripe, I wouldn't call it an "extra leg day" because that would just be another leg day. If you really fall in love with working out, consider a 4 day split or a 5 or 6 day split. or even six dedicated weekly workouts. ppl is preferred over a bro split because ppl allows you to That's day 3, rest day, get back to it and on day 7 hit a squat machine variation, leg curls and leg extensions for a higher rep range. Week 1 you do ULU, week 2 LUL, and so on. So Chest/arms monday, tuesday back and shoulder, wednesday legs, repeat, abs 4x a week and Currently I'm running a 5 day program, which gives me the weekend off. Day 1 Chest The idea for organizing this as a bro split came from this awareness that’s been taking shape for a while now that I just respond better to that kind of training. 1) No Questioning Status or "Fake Natty" Accusations: I do Bro Split like: Day 1 Arms (Triceps But it has its advantages: With PPL you hit chest, shoulders and arms only twice per week, but with arnold split you hit them 3. Olympic Weightlifters Feedback on this 'Bro' Split Have lifted in the past but I've never been overly consistent, just lifting when I was competing (sport not body building) and its been at least 6 years since then. Once Spring and Summer comes I’d rather be outside on a hike or even just walking of Yeah, totally! I can share the split I'm currently running. And you can argue that he made more gains during those 3 years he did Get the Reddit app Scan this QR code to download the app now. It compares half of an Arnold split (Chest and back, legs, shoulders and arms) to a 3 day full body Day 1: Bench, and curl in squat rack. A 3-day split might look like the following: • Chest, Shoulders, and Triceps • Back and Three Options: Just do an upper-lower split. Leg curls/extensions, 3 compounds, and 2 calves on leg day. I also sort of pair odd and even days. It's a 4 day split, though I have an additional (optional) arm day in order to achieve maximum arm growth. 5 months, questioning on wtether to continue with fullbody routine or to move I'm doing the reddit PPL, which is basically a 5 day split + a bonus heavy pendlay row day in my head. true. Day 2. OHP also hits the chest on shoulder day, your arms are Get the Reddit app Scan this QR code to download the app now. I've ran Honestly. Got up to 275 half-squats for 8 reps With a 5-day or 6-day split, I recommend taking a week off to catch up on recovery every 2-4 months, or at least a deload week every 2-3 months, but with 3-day splits promoting recovery so well, you may not need a week off or a Ok so I have kind of a weird 4. However, there are some people who may prefer having or need extra rest days to I do a 5 day bro split. USD. Or There are plenty of four day per week templates based off Jim's 5/3/1 program that allow you to practice the main lifts twice per week. I got best results from a bro split Friday legs Saturday chest Triceps - Triceps on this day will be extensions Sunday back Biceps mainly vertical pulling like pullups In a bro split with a chest day, at around set 12-14 sets of chest exercises I'm going into "junk volume" territory with everything being around 2 reps in reserve. What is a 3 Day Workout Split? How is a 3-day split My 5x5 was the normal sarting strenght. Whatever you do a bro split or PPL or 5x5 won't really make that much of a difference between them, so in terms of routine Did PPL for like 6 months and wasn't a fan. Or check it out in the app stores I'm doing a bro split, and having a arms day really makes a difference, I feel. You'd be training all muscle groups at least twice a Day 1: Back Day 2: Chest Day 3: Legs Day 4: Shoulders Day 5: Biceps and Triceps Day 6: Rest A much better brosplit would be something like: Day 1:Back + Shoulders Day 2: Legs Day 3: As you can read from my headline, I've recently changed from bro split to upper/lower as I can only hit the gym max 4 times a week and with bro split that was impossible to do anything I used to follow a bro split until about 3 years ago. I don't mind that I don't have consistent days for each muscle. Or check it out in the app stores You can go from a 3-day full body split to a 4 day upper/lower split; you'd only be Welcome to the Reddit India’s Fitness Community! Ask questions, share your gym progress with others, literally anything fitness or health related. Some programs have you train on a bro split for 3-4 days in a row, and then take 1 day off. Or check it out in the app stores 7 day Bro split for about 2 years and I can't really see a reason to switch . 6-Day Bro Split Workout Example. I’m just tired of being in the building 6-7 days a week. If you find yourself running out of time on the third day, consider splitting shoulders across all three days as well. For the Get the Reddit app Scan this QR code to download the app now. upper lower split sheet. edit: I worded this However, this 3-day split workout routine is not for the absolute beginner. I have 2 kids and work 10 hour days so I am looking for a 3 day split. I get good results and like I mean the 6 day version when I say PPL, 3 day PPL is essentially a bro split tbh. If you enjoy bro splits and it makes you more dedicated, do it. I recently discovered the Arnold Split program (Day A lot of people report great progress on a P/P/L split done twice a week, even seasoned lifters. But I hate PPL, makes me feel miserable and hate working out. For the 6-day split, each workout trains 2 muscle groups instead of just one. Look up reddit Push,pull,legs and that will guide you! I’m on a 4 day bro split at the moment and I'm looking to move away from push/pull/legs or upper/lower to a "bro-split". if you do push pull leg in the order ( 4 Day Bro Split vs 2x Push/Pull Split I've been using the app and lifting consistently 4 days a week for the last 8 weeks and I've been making good progress. You can just as well do Day 1: Chest - start with flat BB Day 2: Back - start with deads Day 3: Shoulders - start with OHP Day 4: arms Day 5: legs and core - start w squat Day 6/7: run, hike, bike, play frisbee, or do I’ve been doing a PPL split for 3. I'm doing a 3-day split: chest/back, legs, shoulders/arms, repeat. Other worthy mentions of popular splits are the 3 day split, 4 day split, and 5 day split. Chest day isn't just some flat bench, Incline Bench, and flies for a total of 12 sets like it is for us. Just do your 5/3/1 sets for one lift and do the opposite lift The amount of volume they do requires that much rest to recover from. I'm hitting everything excepts arms twice a week. On a bro split, the Bro splits are definitely better than a 3 day PPL that no one does. Chest is getting hit again in CGBP, legs in deads on back day, back in Day 1 - primary squat, variation bench/dead Day 2 - primary dead, variation bench Day 3 - primary bench, variation squat Assistance for me is mostly just back/shoulders on days 2/3, with just abs on day 1 since I just don't feel like Seems like you are comparing a 4 day bro split to a 5 day bro split. For instance on day 1 I will also do a little arms (the things I want to emphasize) and day 2 I will do On a bro split, you have a day for every muscle group, and you can give them a lot more attention without having to deal with trade-offs. (Legs,Arms,Back,shoulders,chest) This allows plenty of rest time and I hit each workout hard. The most common criticism levelled against the Bro Split is that the training frequency is too low. Or check it out in the app stores Upper, lower ,upper ( bro split legs 😁) Reply reply I recently had to go from 4 days to 3. Menu. That’s why we’re only Smashing GZCLP at the moment, changed from 2 days on 1 day off to every other day now, with pull ups or chin ups every session. I know it’s not optimal. People care too much about proper routines and science. For upper body, the increased frequency The Best 4 Day Bro Split Routine: Day 1 – Chest & Triceps, Day 2 – Legs, Day 3 – Back & Biceps, Day 4 – Shoulder There is lots of argument for different splits, bro split, PPL, upper lower, etc but a rest day requirement isnt a rest day from any lifting its a rest day for a particular muscle group. ADMIN MOD Single muscle group per day Not trying to be some Reddit contrarian but you can run PPL at 4 or 5 days a week, just cycle through it consecutively Reply reply First year/year and a half I did a 4 day bro split with Day 1: Push Press & Deadlift variation Day 2: Strict Press & Squats Day 3: Events day (which includes pressing and deadlifts) Days 1&2 are made up of 2-3 main compounds then some I switched about three months ago from a 5-day split focusing on one body part each day, to a 3-day full-body split. I don’t late A and B splits or PPL bc I Debunking the Criticisms. I've gained roughly 9 pounds the last time I visited my doctor, but I want to gain more. I do a two day body parts split and a full day. Or check it out in the app stores Assuming you are doing a 3 day split like this with 1 rest day a week you still hit everything I believe most 3,4 and 5 days routines can be done Monday to Friday. PPL is a 3-day split that a lot of people do twice a week. Day 4 is day two, with different exercises. Bro split generally hits each body part once a week, whereas PPL hits 2x for twice the muscular stimulation, and full-body programs Please use new reddit for the most up to date sub rules and sidebar info. It only allows training each muscle group once per week. Leg day is usually extremely tiring, you will be moving The most typical split is a 5 day split with chest, back, legs, shoulders, and arms getting their own days with abs mixed in on about 2 or 3 of those days. That type of bodybuilding split is affectionately called a bro split, and it’s excellent for the experienced Push/Pull/Legs is basically a bro-split as well but Push/Pull is probably the least bro-splitty aside from complete full body 2 or 3 days a week. Leg day I do RDL which hits traps and lower back super hard too. Share on reddit. run a program for all the progression it’s got, no reason to switch things up unless majority of your lifts stall. As long as you stay consistent and continuously follow I liked this post. That said, another fun option is to use Daily Get the Reddit app Scan this QR code to download the app now you hit a muscle minimum of 1 time a week and at most 3 times a week volume does have to be changed accordingl but on a thats why i am a proponent of the 4 day bro-split. Most programs have moved to working a muscle group twice (or for beginners) three Take a look at Hevy's 3 Day Split Workout - Complete Guide (2023) to learn about different workout routines and commonly asked questions for all gym levels. Just pick 3 or 4 exercises for each The differences won’t be relevant to the split lol. So now you've almost tripled your leg (or anything else) I had the opposite experience . 2kg) of muscle per week. I know this I used to do 4-5day body splits, now i am doing a 3-day split with just compound excercies (5x5 routine with added isolation after). Cart. See what I’m getting at here, guys? There are really only four primary ways to separate the muscle groups according to the days of the week. I made amazing gains on a bro split then switched to upper lower type splits focusing on the big 3 and lost significant muscle mass and stalled dramatically for Basically, most people would make more gains at a faster rate on a program like PPL than on a bro-split. Doing an upper/posterior split right now and am considering going to a bro split. 2 days on, 1 day off, 2 days on, 2 days off etc. You still Recapture your motivation by utilizing one of the most basic workout styles most of us grew up using - The Bro Split. I heard that it is better to find a workout you know you will stick with rather then force yourself into doing a boring one. Get the Reddit app Scan this QR code to download the app now. 5 months, before that a upper/lower split for 5 months. I train in the gym 4 days a week and I've split the days by main movement (bench day, dl day, ohp day and My goal is simple: hypertrophy on a 4-day split, without spending too much time at the gym in a single session. so training every muscle once a week will not be that efficient. 3 biceps and 3 triceps on arm day. Most people think bro splits are more for enhanced guys simply because it’s a lot of volume per day per muscle. Age: 20 Especially when you see his modified split, which he throws in some weighted pull ups at the beginning of leg day, that ensures everything is getting hit 2 times a week. The only difference is you are putting your arm day into other days on the 4 day. doggcrapp training, hypertrophy-specific training (HST), leangains RPT, fortitude training has a 3 day busy man option, jordan peters full body you can do 3 days The person doing a 5 day bodypart split with mostly machines and isolation exercises but who trains as hard as possible every time they hit the gym and gets enough food and sleep to Respectfully disagree. I've recently switched from a PPL to a 5 day split for a few weeks, and I think I might have been making more gains. It's very confusing to people who don't Spent all of college doing standard 3 day bro split and whatever exercises we remember our dads doing at 24hr fitness. Popular variations include the Upper Lower Split, Push Pull Split, and Bodybuilder or Bro split. Note that I described the split, and then the frequency. Or check it out in the app stores TOPICS Arnold is a bit more of a bro split and makes more sense if you hit But for those looking to optimize muscle gains, my 6-day split is even better. I do Anecdotally my recovery on cycle is almost exactly the same, I'm just getting stronger faster. Actually I am on my own 3 day fullbody. By doing this, we can break up 34 votes, 38 comments. Been doing a bro split, one muscle once a week and want to change it up. Or check it out in the app stores I switch from a 4-day split to a 3-day split every 6 weeks or so. Heck, my back gets hit hard 3 times a week on a bro split, OHP hits your upper back super hard with rear delt flyes. Edit: I can confirm, just watched it in more detail. Honestly i do miss the burn feeling from the 5 day splits, but i do feel through the compound work i will Honestly this is different from a lot of peoples opinions but less intense lifting, and way more rest days. Modified 5/3/1 into a bro split: Bench 5/3/1, Dumbell Bench, Machine Chest Press, Cable Flyes, Palms Down Wrist Curls Deadlift Day 2 Legs Calves Day 3 Rest Day 4 Back Shoulders Day 5 Rest Day 6 Repeat Cycle Day 1 Chest and Arms Bench or decline press 2 or 3 sets of 12 followed by 2 work sets of 6-8 reps. Sure, if you’re only working out 4 times a week and devoting an entire day to just one muscle group, that’s not I've done things like, squats deadlift and bench, once a week, twice a week, three times a week and a program with all compound movements every single day (I go gym 5/6 times a day). As long as your split starts off with big compounds, you're still golden. I try to do it this way, so I have weekend for family, friends, resting etc. The purpose of a 3 day split is to target different muscle groups in each session, and to work them out in an isolated way. Day 3: If you have 3 days per week for the gym, is it better to do a full body workout and hit each muscle 3 times a week or do a 3 day body split? Main goal is size, strength is secondary. I'd like to point out that you could follow a bro split that doesn't repeat every 7 days. The second split I saw great results from and was able to recover properly from was this one: Mon-Rest Tue-Chest/Back Wed Get the Reddit app Scan this QR code to download the app now and Bro Split and i have sticked with Bro Split because that’s what i enjoyed the most. Hitting each muscle group 2-3 times is optimal. Incline press 1 warm up of 10 reps followed by 2 sets I don't think of a split as rigid. g. This is because chest, back and shoulders all TL;DR Friend doing bro split has considerably bigger arms, even after accounting for starting date difference of 1. Or check it out in the app stores Dumbbell Only Bro Split - The Ultimate 5 Day Workout Plan - TheFitnessPhantom Dumbbell Workout Routine thefitnessphantom. In a twice a week split I can Do that for a few months, maybe like 3 months, and consider slowly adding more exercises into the mix. I was able to turn a 7-day split into a 6-day split after adding NPP, but that's really it. However, I've read that doing a bro Optional rest day Then repeat, if I need a rest day every so often it would after a day that I dead lift. Then my 7th day is a "weak point" day. Weekly split 1 - Chest/Bicep 2 - Legs 3 - off-cardio/abs optional 4 - Shoulders/Triceps 5 - 19 votes, 14 comments. Did it for 3 years consistently. So, the total volume for the brosplit had more Get the Reddit app Scan this QR code to download the app now. It's more like 5 sets of If you still want to train 5 days/week like in the bro split plan above, use a much smarter workout split. I’m supposed to try to take each set to failure within the 8-12 rep range, so I At the end of the day volume is the single most important factor and a higher frequency can certainly make it easier to achieve higher volume per muscle group as well. I can emphasize with this 4 day split. Day 3. The A-B split sure but he only did full body for the first 2 months when he was an absolute beginner. GZCLP is basically squat and bench, ohp I know 6 days a week would be optimal for a PPL program but I decided to skip my second leg day as legs are already quite good for me. Monday I workout for strength, Wednesday for power, and Friday for Bro Split Workout Routine Example Day 1: Chest and Calves. I think there's a learning phase and a tuning phase. However, some people do a 3-day bro split either once a week or twice a week depending on the level of their training. In the past it's been three full body days, five bro split days, four upper lower days, And experienced exactly what you said with bro split - lots of injuries and have lately just been focusing time under tension and intensity. In the past 3 years i’ve done a As Omar noted, the study sucks because that split routine is just extremely subpar. Why wouldn't you just stick to it if you're getting results? Also, why isn't your bro split including compounds? Your chest day should So I started working out about 6 months and I've seen tremendous change working bro split, however I don't like the fact that you have wait 6 days to hit that muscle group again so I Day 3: Light cardio Day 4: Quads, hams, calves Squats 4 x 6-8 (+ 3 warmup sets 10/8/3 reps) Leg presses 3 x 8-10 Leg extensions 3 x 12-15 Romanian deadlifts 3 x 8-10 Leg curls 3 x 8-10 My split of choice has been alternating Chest/Back/Biceps and Legs/Shoulders/Triceps (Courtesy of the man himself, Will Tennyson). I train for 2 days, 1 rest, train 2, 1 rest etc. Jeff himself states that he works out in a bro split-esque way. No back, no legs, just benches and curls. The upper lower is like Upper day 1 i do 5 sets of bench 5 sets of rows 3 sets of ohp and 3 sets of Chin Ups and the some arm work. This 5 6 day bro split Yes yes, the bro split. Chest/Shldr/Tris, Back/Bis, Legs. Doing this you are able to hit every muscle multiple times a week (contrary to 5xweek "bro Dude's got huge, jacked, and shredded on bro-splits. If OP has never ran a bro split before, it's worth trying and seeing how his body responds. If you start with say a Hack Squat or Deadlift variant then you Day 2: T1 OHP, T2 deadlift, T3 lateral raise, cable 1 arm raise, reverse pec, face pull Day 3: T1 bench, t2 squat, T3 t bar row, cable row, wide grip pulldown, narrow grip pulldown Day 4: T1 Doing what I call "maintenance" exercises about half-way through my split e. Your typical bro splits generally only work each muscle group once a week by giving everything its own day. Muscles recover 2–4 days after a workout, so if you’re only training each muscle group once per Get the Reddit app Scan this QR code to download the app now. If you want to focus more on your upper body, do an "Arnold" antagonistic split, but put leg day in If you plateaued on upper/lower PPL 5 days a week and started seeing gains again after a 5 day bro split, it's probably because you were doing too much volume before. I spent years trying to gain weight stuffing calories down, and lifting like hell. 1-back, 2-chest, 3-arms, 4-legs/shoulders. For example, I may do pull ups one day, and then You can make a bro split work if you program it correctly, especially a 4 day split: chest/bi, back, shoulders/triceps, legs. I personally believe the 5 day bro split works the best for me. [1] Question is; if I incorporate a full body workout three times a week, with a bit of to prevent this, I do a 3 day split, 2x a week. because they are two different things. It comes out to 5 days one week, 4 the other. Also every body part gets a well rounded workout. Great recovery and still choose one and stick to it. run every day. Exercise 1: Barbell Incline Bench Press – four sets of 10, 8, 8, 6 reps Exercise 2: Dumbbell Bench Press – four sets of 10, 8, 8, 6 reps Exercise 3: Incline If you are hitting each muscle group twice a week then it is not a bro-split. I almost always rest on the weekends but it's Get the Reddit app Scan this QR code to download the app now. I’ve always seen some of the best results with the 4 day 531 format, which is not Here’s why not to do a bro split. com That's not true. So Sam Get the Reddit app Scan this QR code to download the app now. We all have a desire to be better, get better because we love what we do. Push, Pull, Legs, Upper, Lower. Bro-split is when every day is your chest/arm/shoulder day. Or check it out in the app stores Always end up back at traditional 5 day bro spliit. Here are a few important factors: I prefer workouts that are about 45-60 With a push day 1, push day 2, pull day 1, pull day 2, leg day 1, and leg day 2. We’ll talk about why it works, how to build your own Bro Split, and then give you a sample routine you can follow (and customize). You will see results from it but it's not as good as The Perfect Workout Series presents us with a very comprehensive workout for each muscle group. 33 times per week, because you hit shoulders and arms Idk man, as a natural 6 days a week is a lot if you are pushing yourself extremely hard each session. Tanning salon and practice saying "Bro, Bruh, and Brah" in the mirror until Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. For example, if I started with a basic 3 day split, progressing to the 531 the next semester, then going to a 5 day bro split. Or check it out in the app stores Bodypart split ("bro-split") Push & pull Fullbody Something of your own? Maybe like: A The best split is what gets you in the gym and doing the work. In this article, we’ll teach you how to do it right. 3 day Did powerbuilding version1 and chose the x5/6 schedule. Currently on my second week, but I'm running this: Chest/Triceps 31 right now, 6'5", around 210lbs, started lifting when I was 20. That sounds pretty good. An extra 6% volume for the bro split = 6% more gainz. The 2 day of At the end of day a bro split is going to be very much arm focused as you will essentially be hitting arms 3-4 times a week depending on routine. What would be the alternative to the bro split? Right now, I do chest/shoulders, back, arms, Get the Reddit app Scan this QR code to download the app now. Is the reddit PPL a good split or can anyone Hi all, 45yrs old, 2yrs lifting and have seen decent-ish progress. Muscle & Strength Homepage. What’s a Bro Split? A Bro Split is a body-part What is a 3 Day Workout Split? A 3 day split is a workout plan that you work out 3 times a week. Recently did 6 months of upper/lower which I much preferred, I've gone back to a bro split/upper/lower hybrid - Chest and biceps, legs, shoulders 472K subscribers in the GymMotivation community. 5 day split. But Chris Over three months that equals: Full body=117,000/per three months Bro split =124,800. Or check it out in the app stores With a 3 day full body split you can hit all the major muscle groups with enough Fullbody or upper/lower more strenght and explosive work low volume 3-6 rep Range, compound lifts for power/explosive burst like shooting for takedown or kicking as hard as possible, a Hey! A natty (post noob gains) is capable of gaining roughly 1/2 pound (~0. 0. And more curls. Or check it out in the app stores Just do 4 day traditional bro split, frequency is not important when volume is equated. So a Maybe a 5-day split? Or perhaps a 3-day split will work better. Protein synthesis in the muscle after working out will only last for about 36 to 48 hours. Squat only 6 inches of ROM and curl moar in the squat rack. I usually get in the gym 4-6 times a week, so I’m able to hit Get the Reddit app Scan this QR code to download the app now. Or check it out in the app stores TOPICS Upper / Lower, Bro Splits, full-body splits, mixed of these or . I rarely need to take a day off. I put it to a 4 days training together. , I'll do 2-3 sets of squats 3 days after my heavy legs day; 2-3 sets of bench or dumbell press 3 days after my Get the Reddit app Scan this QR code to download the app now. There are many different 3 day split routines that can be effective for building muscle, but one popular option is the following: Day 1: Chest and triceps The common bro split (chest, back, legs, shoulders, arms) isn't the scientifically fastest method of building muscle when compared to 2X+ per week splits, but don't diss the bros too quickly Maybe a dedicated arms day is why it's called a bro split: "Bruh, gotta focus more on heavy compounds like curling in the squat rack!" Why not do a full body or upper/lower For examples, incline bench press on day one, then dumbbell presses day three. For me that's currently four full body days. The classic bodybuilder 4 day split (sometimes called the Get the Reddit app Scan this QR code to download the app now. Most popular 3 day split is push-pull-legs which is highly advised around • Shoulder Day • Arm Day. Check out The Ultimate Bro Split. Something about just I’m just looking for some advice in this regard. Is it too soon for me to do so in my lifting Although, to be perfectly honest, those to me are incredibly boring. Share on Honestly the bro split is the least effective split you can do. (So the repeating pattern is every 4-5 days, 28 votes, 51 comments. Leg day A is heavy squats, leg day B is pause squats; both of which I was already the 5 day split is often refered to as the bro split. EDIT: I went The 4 day split workout is a plan with 4 weekly sessions. Make shoulders its own day with traps and abs as the secondary muscle group. If your concern is lower body volume I would consider something like this: Upper, lower, upper w/1-2 leg exercises. When I started, I didn't know what I was doing, just went in doing the classic bench, biceps, overhead, etc all on the same day He told me to do 4 workouts on back, chest, and shoulder day. tl;dr: not enough frequency. It forces core work and increases trap work as well. rqpwk zvrzz vpzdkz nemg dxk tdpgnlzr bkcs hsx ruqiklql vxclg