>>77404097
Upper/lower, Full body, maybe antagonist split with a dedicated arm day.

Those 3 are ones I would recommend the most.

What I am totally against is PPL or brosplit. Bro split is a trap from 2010s, and PPL is a science based trap invented to make normies overtrain themselves with 6 days/week training schedule and 20-30 sets per muscle group. Avoid those like plague.

1 set goon (right hand), every day

>>77404097
fbw

>>77404097
Core/Lower/Upper ×2

>>77404097
>oh no he's on peds
It's not like someone is gonna go a full week without lifting while juicing very often since the test dip is super drastic, so not lifting speeds up atrophy that frequent or high dosing cannot negate. If you were to find someone even 60-70% as big as this dude natty he'd easily be able to keep up with his lifts. I saw some bodybuilders struggling doing calisthenics that I could do as a literal chubby middle schooler. In a fight I would more likely put this homo in the morgue than the hospital. Don't feel bad, if you were his cellmate in jail he would try to bust your cheeks and make you into his nude male maid and skinny you up and sell your butt to the other guys for ramen mixed with shelf stable cheese sauce mixed by hand.

>>77404097
SQUATS/DEADLIFTS MONDAY AND FRIDAY,
BENCH ARMS SHOULDERS TUESDAY THURSDAY SATURDAY,

Full body/core
Full body/core
xx
Full body/core
Full body/core

>>77404097
full body every 48h

>>77404097
SS + GOMAD

push pull legs but in all honesty you need to enjoy it first. You actually need to look forward to exercise for anything to work because you won’t stick to it consistently and will either quit or jump from method to method

I made the biggest improvements when I was training consistently and actually enjoying going to the gym. Other people view it as a chore or some box ticking exercise and it’s why they don’t progress

>>77404108
Thoughts on PPL but only 3x a week?

>>77404336
No because you're wasting time. Someone already said it and the answer is fb x 3 or ULUL. You can also do fb, arm day, fb if cutting.

>>77404097
Look at his tiny neck, what's the point?

>>77404108
Right now I do

Arms
Push
Pull
Legs
Rest day or two if I need it. Arms is pretty much a rest day anyway.

>>77404097
Full body: Monday Wednesday Friday
Cardio/Conditioning: Tuesday Thursday Saturday

>>77404336
Very good and I’m considering doing it since I can’t recover with two upper days in a week

>>77404346
>LUUL

>>77404097
Whatever you eat enough for
Assuming ideal diet and cardio, ppl or similar 6 day after hitting intermediate strength
If you don't eat enough, UL 4 day or similar

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351 KB GIF

>>77404108
>cucking yourself to the gregorian calendar
couldn't be me

>>77404097
how does one completely isolate his neck from getting any gains? bro looks like he is wearing a muscle suit.

i like pplpplx but i usually go light/ skip the second leg day.

>>77404707
>>77404370
you're mentally ill

>>77404389
>recovery
Thats my main reason for it as well. I tend to train PPL on Mon/Wed/Fri with cardio on Tuesday/Thu/Sun. Which, at 40yo+ is still doable. Training is a mix of weights and calisthenics (70% weights).
>>77404346
That anons rational against PPL was overtraining if you do 2 cycles a week and spam volume.

i unironically do upper/upper/upper

>>77404097
My boomer ass just does one pull and one push.
I need to step it up.

>>77404713
I didn't really notice it at first but after they mentioned it, it does look a little ridiculous to be fair

I have had great results just doing lower volume full body A/B with one or two rest days, and switching upper body compound orders every other session.
A1 * B1 * * A2 * B2 * *
Dropped leg training to just injury prevention/basic bodybuilding every session
A1:
Dips 2x10
OHP 2x15

B1:
Chin-ups 2x10
Bench 2x15

A2:
OHP 2x10
Dips 2x20

B2:
Bench 2x10
Chin-ups 2x15

A:
incline db curl 2x10
B:
preacher db curl 2x10

every workout:
2x10-20
hamstring curl
calf raise
Bulgarian split squats
Hyperextensions
Roman chair/situp
DB pullover

I also add row variations occasionally for back health

>>77404298
>shoulders/arms/forearms/calves up to 4x/wk
>chest/lats(push and pull have other smaller muscles so 4x for them)3x
>legs/core 2x and core you can do 3 but it is especially hard on cns so going hard on core or lower back 3x/wk consistently can burn you out
This is assuming you do a proper intense session, if I'm tired I might lift just so my eating habits don't go to nothing and then have another session the next day and it only really pushes back your lifting schedule 1 day. Without an aggressive bulk you'll burn out faster and not have to worry about your surplus going to nothing productive. But the more aggressive your bulk the harder you want to go and more often for the same reason. I'd say play it by ear and lift according to how you eat more than try to do some meme diet while lifting your ass off.

>>77405091
These are maximum figures that are not sustainable. You can do shoulders 4x for one week hard but good luck next week. Same with bench if you are doing other shit also. Legs 2x is more conservative but you get the idea.

>>77405091
sorry i cannot make sense of your post and i have no idea why you quoted me

>>77405108
Not sure I asked man

>>77405168
just say you quoted the wrong post

>>77405195
not trying to be rude but i didnt ask

Push and Pull Days need to die. Having antagonist exercises in the same workout is way more beneficial, you don't end up tired as much on the last exercises of the day. You can even superset everything if you're in a hurry. I've been doing for a year, 2 sets each :

Weighted pull-ups
Incline dumbbell bench press
Chest supported dumbbell row
Flat dumbbell bench press
Face pull
Incline dumbbell fly
Lateral Raise

ULULU

i max out every day
go for heavy 1rm bench bouncing off my chest
then wednesday i go for 1rm squat just above parallel.
friday i usually sumo deadlift 1rm

>>77404097
PPS
Push, Pull, Skip

>>77405661
kek

Push x legs x pull x rest x upper on monday-friday

>>77404097
reminder that he weighs like 148lbs lean

>>77405337
I've done arnold split and ppl. On an arnold split your push/pull muscles arent gonna be ready from one session to the next anyway. Still requires weekly adaptation.

For ppl you just focus on your first lift and hit something else as an aside. Then switch it up for following day. E.g. i do bench hard on first push day, then some dumbbell overhead press or btn press.

Second push day i do OHP as main lift and decline bench or dips or whatever

I like both splits tho

I like UL Cardio+Core UL
But I've been lazy lately and have been doing a low-intensity PPLPP

>>77404097
3 sets of finastaride and 1 set of leg lengthening surgery