517.2K
THHere is the exact split I’ll be running over the next 6-8 months (PPL x UL)-
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Upper
Day 6: Lower
Day 7: Rest
Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load).
Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym.
Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home).
If you have any other questions, feel free to ask!
All of my outfits are from @dfyne.official @ayblmen @fallenxarchives
#explore #gym #lifting #split
@thechuckiedrain
