The moment I read the title, I instantly smiled.

Didn’t even need to finish the video to know the extra recovery is doing wonders for your gains and quality of life.

I’m genuinely happy for you, man.

My 4-day training split 💪

Day 1 – Chest / Biceps
Day 2 – Calves / Back
Day 3 – Off
Day 4 – Shoulders / Triceps
Day 5 – Legs
Day 6 – Off
Day 7 – Repeat the split
Two days on, one day off. Each muscle group trained every six days.

Still love the PPL two on one off

I’ve been doing this overlap split for the past year with the 4 day split and progression and results have been phenomenal. Along with the session sequencing it’s Brilliant 🔥

It would be a good idea if you posted the complete workouts for this new division of yours 🇧🇷

1 on 1 off is great for recovery but still making some mild gains.

49 and four days a week is the only way I can recover at this age. And I use a modified upper/lower split.

Looking damned good, boss. Glad to see your hard work and discipline pay off.

A very smart splitting and organizing of your weekly training, so that every muscle still gets trained twice per week, while run a 4- day split.
I run an upper-lower too, and I have the same problem with the upper body training lenght. But I put side delts on lower days and it works that way for me.

My favorite 4-day split is Legs > Chest & Back > Arms & Shoulders > Full Body. In the end, it doesn't really matter as long as you're getting enough volume, pushing relatively close to failure, recovering well, and it is a split that works well in your life so you can be consistent. However, this is the split I've found that I just tend to enjoy more than the other splits and allows me to get more volume in while keeping recovery in check.

5:06 Thanks for the view.

I don't have time to finish the vid right now, but I will for sure a bit later. This might be exactly what I need. I currently run an unconventional six day split which has only one exclusive upper day. Like you said, that day is a marathon. It's usually 2.5 hours in the morning and another 45-60 minutes in the afternoon. The afternoon session isn't needed, but it gives me something to do while my daughter is in her boxing training. The boxing gym lets me use their weight equipment while she's training. It's either thst or be bored as hell and converse with the other parents, which I have no interest in. They have a decent set of dumbbells there, which I do not at home, so I get a bunch of DB work in. They also have a pec deck which I live using.
I don't always do this second session. If I feel like I got everything done well enough in the morning, or if my elbows or shoulders are feeling a bit beat up, I'll go for a run through downtown for an hour while she's punching things and kids.

Same for me. From 4 sessions to 3 a week. I'm on a mild cut, and I have never pushed more weight in my life. But I have not kept the frequency. I only hit each muscle group once a week.

I Like my 5 day split. I train everything twice a week and I am out of the gym in an hour. I am 54 work 10 hrs a day and commute 2.5 hrs back and forth to work. Don't need to spend any more time in the gym than that.

The guy watching you in the background: "How did this guy get so massive? Ah... lifting heavy as shit. Got it."

Exact split?

Nothing is gonna happen, as a natural I only train twice a week with a full body routine and I've made the best gains of my life.

Just wait until you start working out every 4 to 7 days. Voila!

Pete, the ai thumbnails are killing your channel

I love your vids man please cut the ai slop thumbnails