Push, pull, leg
This but arms on its own day
I don’t have much time. I do chest/back and arm/shoulder/leg once a week
Both. I will do a 12-14 week cycle of one, deload for a week or so, and then switch to the other.
Bro split cause I’m old and also run 4 days a week. Chest, back, legs, shoulders, arms.
PPL if beginner. Dog crap (set of 12, rest 12 seconds, go to failure, rest 12 seconds, go to failure) if short on time. 3-4 exercises per muscle group… 4 if you really don’t think you hit it hard enough. You should feel a pump after the first exercise. Warm up well and you’ll be out under an hour. You’ll start to feel systemic fatigue after week 2/3 you need to rest on rest days. This is not a 6 day on a week split. Bro split if you just wanna stay in shape Hire a coach if you wanna get huge
John meadows (rip) gamma bomb
+1. Probably the best pre-made program there is.
I started Bro split again. It helps a lot to grow muscle over other routines for me.
It doesn’t matter, consistency matters. I had my first transformation with bro split. But now that I am older, I train two muscles in a day. Push pull legs is also a good option if you don’t wanna stress a single muscle.
What
Apt username. And company name too.
I’m actually not Chubby at all. I even can drop gym progress here 💪