@@Blitz-Shortz- shut up or I'll make your mother's body count + 25
@Blitz-Shortz-
2 ай бұрын
@@Kyle-cv3deno💀
@vzi.
10 ай бұрын
bro does NOT skip leg day
@blakdiamendgamz2676
8 ай бұрын
NOPE
@Shubham18568
6 ай бұрын
He doesn't but you do 😂
@vzi.
6 ай бұрын
@@Shubham18568 ?
@Shubham18568
6 ай бұрын
I said that after seeing that you play fortnight
@vzi.
6 ай бұрын
@@Shubham18568 judging me off the game i play 😂😂 ur a joke bro
@taigray7476
7 ай бұрын
Day 1: 3 chest excersises, 2 shoulder excercises, 2 tricept excersises. Day 2: 3 back excersises, 2 bicept excersises, 1 shoulder excersises. Day 3: 2 quad excersises, 2 glutes/hamstrings excersises, 2 calf excersises. Day 4: rest day. For anyone that wanted to copy and put in their notes.
@whatupwhatup4206
7 ай бұрын
Thanks bro
@KLT2627
7 ай бұрын
You’re an absolute diamond
@rxinlded
7 ай бұрын
my guy bro
@Mzythicc
7 ай бұрын
Thank you
@taigray7476
7 ай бұрын
I’ve been using this split for 3 weeks and I’m already seeing results. Extremely good split
@alexmcclary1790
2 ай бұрын
The best workout plan is the friends we made along the way
@WontonWarrior47
5 күн бұрын
Not quite a workout plan
@Ronnie1v10
4 күн бұрын
@@WontonWarrior47 maybe he means a gymbro to motivate you
@curtcastle2919
3 ай бұрын
Been doing this routine over 15 years it’s legit the best ❤
@noahyaaboi-skits1448
Ай бұрын
3 sets each excursise right
@curtcastle2919
Ай бұрын
45-60 minutes
@noahyaaboi-skits1448
Ай бұрын
@hTambor8 time is relative bro it’s about reps not time. Although the faster in between sets (2-3 mins) the stronger. U can go to the gym for 1 hour and knock it out
@noimxge6684
4 ай бұрын
PPL - 2 exercises per muscle group, 3 sets per exercise, 2x per week. Simple. Gives you 12 x sets per week for each muscle group. Train to failure every set, alternate heavy low rep and light high rep sets, gradually increase volume and you're golden.
@hopecritical-ops5554
Ай бұрын
Do not train to faliure evertime. Stay 1-3 RIR and take the last set to faliure if You want
@omsofi1111
Ай бұрын
Thx but stay 1 to 3 reps away from failure
@abenzertesfaye4345
16 күн бұрын
only one rest day?
@Zein-Osama
9 ай бұрын
"Three chest exercises" continues to show the heart
@crakz5088
8 ай бұрын
Your heart is located between your lungs in the middle of your chest, behind and slightly to the left of your breastbone (sternum).
@Zein-Osama
8 ай бұрын
@@crakz5088 i know but he highlighted the heart instead of the chest which is wrong
@kpl775
7 ай бұрын
@crakz5088 HAHAHA bro said "let there be anatomy"
@samirsardar7817
Ай бұрын
heart exercises go crazy
@gavinwindesthegoat
Жыл бұрын
There is no best split. The best split is the one that works for you :)
@tooeasylol
Жыл бұрын
So wrong, while individual variability is due to genetic pre determined recovery ability, bodybuilding and anaerobic excercise is a science that can be objective.
@gavinwindesthegoat
Жыл бұрын
@@tooeasylol Scedule, time, availability
@gavinwindesthegoat
Жыл бұрын
@@tooeasylol love your mike mentzer esque ideologies btw
@tooeasylol
Жыл бұрын
Thanks bro, I get ur point about schedule time etc but like let’s be honest you really don’t need more than 1 hour ever few days on a true training plan. Like let’s be real, this guy is spending way too much time in the gym. And PPL is fine but you need rest days in between workouts.
@josemascorro6350
Жыл бұрын
This teenager are experts on everything now but you are right I'm 47 now and agree you need to find your own work out program and your own diet yourself every body is different and react different what works for you may don't work for me and vise versa.
@Knevarez9
2 күн бұрын
Thanks for the advice
@willzAugust
9 ай бұрын
Push day... pull day...leg day
@happycarwashcy8352
9 ай бұрын
Link in my bio...checks bio..nothing comes for free😂😂
@luv.Tetelo
5 ай бұрын
Fr😂😂😂😂
@tonyvee5799
3 ай бұрын
I do full push with quads 2-3 chest 2 quads 2 shoulder 2 triceps Off Pullday 3 back 2 hams 2 biceps 1 rear delt 1 shrug Off Repeat plenty of recovery 72 hours before i hit push and pull.
@TugbaAbdullah-su3rd
Ай бұрын
The energy in the gully cricket video by 4RA, just wow, makes you feel with their gamification you can win anywhere in life 🌟🏏
@olibarahosasa1137
3 ай бұрын
Concise. Pure gold
@Tech_Playz551
15 күн бұрын
Bro please also tell exercises also of all workout
@SohailKhan-mx5kz
10 ай бұрын
Sir please make a tutorial video on this
@bweldon89
7 ай бұрын
My current split is Monday push (chest,shoulders,and triceps) Tuesday pull (back and biceps) Wednesday legs (quads,glutes,hamstrings,and calves) Thursday upper (chest,back,arms, and shoulders Friday lower (quads,hamstrings,hips,and calves) Saturday rest Sunday rest I train abs daily on the weekends
@North_annex
6 ай бұрын
sameee but without abs this split is so goated
@user-cx9qe8kw9f
5 ай бұрын
How many exercises,sets and reps please ?
@Blitz-Shortz-
2 ай бұрын
Mines Day 1 - Push Day ( Chest, Triceps, Shoulders ) Day 2 - Pull Day ( Back, Biceps ) Day 3 - Core (1) Day ( Upper Abs, Lower Abs ) Day 4 - Leg Day ( Quads, Calves, Hamstrings ) Day 5 - Core (2) Day ( Left Obliques, Right Obliques ) I split up abs and obliques so I could focus on them more individually since there both important in a full set of abs and I decided to do abs on the days that should have been rest days as a form of active recovery and weekends are actual rest days
@Blitz-Shortz-
2 ай бұрын
I can give the full plan if anyone wants it
@jorgelopeztrejo594
2 ай бұрын
@@Blitz-Shortz-pass it tho im trying to boult my home gym got the pull barr dumbells and olimpic bar
@user-ul3nk6bg7d
9 ай бұрын
Remember: diet is most important for results of workout
@Hunni125
9 ай бұрын
onyl if ur tryinng to lose fat
@DeepRenders
5 ай бұрын
@@Hunni125nah
@YamadaDesigns
3 ай бұрын
@@Hunni125diet includes making sure you hit macronutrient and micronutrient goals for hypertrophy and health
@MaxStudy-qn4vk
3 ай бұрын
I ate not enough protein for the last year and it really has shown in my recovery. So no, not only when it comes to losing fat, but then too@@Hunni125
@Blackyoshy_
3 ай бұрын
And for this guy, tren
@Elifibrahim-nj6iv
Ай бұрын
Those 4RABT ambassadors are all fire man 👌🔥
@duperman162
11 ай бұрын
Any excersize plan works as long as you do it
@ShowBits.
5 ай бұрын
deep
@-Exploit-
2 ай бұрын
this is what i do. monday: chest, tricepts, shoulders tuesday: all back, bicepts wed: legs thur: same as monday friday: same as tuesday sat; same as wed sun: rest also monday to saturday: - 5-10 min cardio before working out. - 1 hour walking outside after working out. Note: always work out your legs. if you dont your lower body wont be able to support your body when your upper body gains mass.
@spirit2506
Ай бұрын
swapping to this from mon chest triceps wed back biceps fri shoulders sat legs honestly feel like my gains have plateaued with this split- hopefully this is better!
@iftekherhossain1382
Ай бұрын
Brother I'm a beginner can I do it and what about abs
@-Exploit-
Ай бұрын
@@iftekherhossain1382for a beginner do monday, tuesday, wed, then rest for rest of the week. for abs do it on wed. the next week do the regular schedule but dont go heavy work your way up
@ehnsar
Ай бұрын
no rest at all
@younglickhitta
25 күн бұрын
Thank you, this fits nicely with my work schedule.
@BenjaminDaniel-fr5oz
5 ай бұрын
What about full body splits instead. Gave me outstanding results
@rezon60fps25
19 күн бұрын
Here is a good routine: Monday - push Flat barbell bench Incline barbell bench Pec deck flies Tricep pushdowns Dips OR Skullcrushers Cable lateral raises Dumbbell overhead press Tuesday - Pull Pull-ups OR assisted pull-ups Lat pulldowns Seated cable row Rear delt flies Shrugs Dumbbell hammer curls Barbell curls Preacher curls If you want to build more forearms, wrist curls Wednesday - legs Squats Leg press Hamstring curls Calve extensions Thursday - Rest Friday - Push Flat barbell bench Incline barbell bench Pec deck flies Tricep pushdowns Overhead tricep extensions Cable lateral raises Barbell overhead press Saturday - Pull Pull-ups OR assisted pull-ups Lat pulldowns Seated cable row Rear delt flies Shrugs Dumbbell spider curls Seated incline curls Preacher curls Sunday - Rest
@PowerPumpForge
6 ай бұрын
The BEST split is the one you can stay consistent with 🔥
@GlMacska
Жыл бұрын
Everybody should work out. It takes 30-45 mins WITH RESTS and people still chose to watch tv or game 3 hours+. It doesnt take long to get sweaty and feel proud of yourself. Stay hard
@4shura__shura
11 ай бұрын
If you only work out 30-45 min a day u arent working out hard enough. 😂
@GlMacska
11 ай бұрын
@@4shura__shura no it depends on intensity you can work out for 2 hours only doing 3x 12 of things or you can do 2x max and its a better muscle growth
@4shura__shura
11 ай бұрын
@@GlMacska most people won't be able to achieve maximum muscle growth by only working out for 30-45 minutes
@4shura__shura
11 ай бұрын
Btw I'm pretty sure u can do a lot more than 3 sets of 12 reps in 2 hours
@austinjoseph2881
10 ай бұрын
@@4shura__shurayes they can. And no excuses something is better than nothing
@MrFresh2.0
11 күн бұрын
It is the best workout split 👌🏻
@Aid3n2k
7 ай бұрын
Can you do a video of what exercises you do on each day please? 🙏
@AdemCebbar
Ай бұрын
Finch and Shama's talk in 4rab video, pure gold, registering on 4RA today itself, IPL lottery here I come 🏏💪
@Josh-ht9fe
6 ай бұрын
how many sets and reps do you do?
@Emisilknur
Ай бұрын
Every shot in the video was like a life lesson, 4rab making gully cricket look like IPL itself 😄🏆
@ryanmartin5456
3 ай бұрын
So in a week do u do them 3 times a week or do u repeat within a week to do it 6x a week?
@JoshuaRichey-px2fx
21 күн бұрын
Am 12 and looking for good ones and this is the best yet
@WomenGym-wf3ti
10 күн бұрын
💪💪💪
@Andrew-uq6jv
Ай бұрын
Can u give us the exercise that u do I’m just trying to start
@brandondominguez9463
Жыл бұрын
This is exactly what I do!
@Sikhiseeker
11 ай бұрын
You see any result ??
@Tryin-ig2wl
11 ай бұрын
@@Sikhiseeker .... I'm just here waiting for the reply with you bruh😒
@hoodiem1812
10 ай бұрын
Any result bro?😭
@ieatkids-le
10 ай бұрын
@@Tryin-ig2wlhey bro, look i did the same workout program for 11 months and i am still going on it's because there's results, a lot of results.... my arms and shoulders and chest and my back all of them are bigger now same with my quads and calfs but the lower muscles has less results than the upper muscles and about my abs as you see in the video there's no abs exercises so you must add 2 exercises for abs to complete the workout
@ieatkids-le
10 ай бұрын
@@hoodiem1812check
@blitz091
10 ай бұрын
I did a split like this for years in my mid 20s, worked well but I found a bit less volume was better. 15 sets max per day, 45 minute sessions, training to fatigue/near failure on all sets. I trained every other day, or at most 2 days back to back with a rest. As I’ve gone into my 30s I’m finding way less is better for me now, more of a blend between Mentzer’s HIT and PPL. 2 sets per exercise, 5 exercises max per day, 25-30 minute sessions, training to absolute failure on 2nd set, static holds, forcing reps, etc. I train once every 3 days now, actually breaking through old plateaus and growing muscle into my older age training like this now.
@yairdaniel2100
5 ай бұрын
How can you do 15 sets for only 45 minutes?
@blitz091
5 ай бұрын
@@yairdaniel2100 You can't do 15 sets in 45 minutes? That's like 30-45 seconds under load with a 2 minute rest. If you aren't talking/on your phone that's not a hard pace to keep. Keep in mind that's max, my back and leg days were ~15 sets, most other days were closer to 12.
@ftjosephh1817
17 күн бұрын
How long did you rest
@froggy5780
Ай бұрын
I need a way to do these without access to a gym
@jawa2933
9 ай бұрын
Abs? Could you just do sit ups on the 1st and 3rd day?
@alaalnemat372
3 ай бұрын
How did you get stomach muscles? There is on Instructions in table
@Hunter_hasseler
10 ай бұрын
What are the workouts that’s you do can you tell me
@Jetstreamhustla
5 ай бұрын
His body fits him and it looks good I want that *adds to cart*
@batmanwhoslaps
11 ай бұрын
I do in a week like (monday)-push (tuesday)-pull (wednesday)-abs or cardio then rest day all remainning day but do morning exercises for better health
@pyromaniac999
11 ай бұрын
wow skipping legs
@batmanwhoslaps
11 ай бұрын
@@pyromaniac999 oh yeah legs just run 10k step every day
@pyromaniac999
11 ай бұрын
@@batmanwhoslaps nah bro do 100 squats split into 4 sets i walk 15-20k steps a day but still work legs.
@erxo1
10 ай бұрын
@@pyromaniac999 yeah exactly do 100 squats its easy 5min and you done them without problems Yesterday i did 100 in a row in 3min and my legs are destroyed🤣🤣
@pyromaniac999
10 ай бұрын
@@erxo1 inna row? wtff??
@hemanbansal5272
Ай бұрын
Can you make a proper video which specific videos on day 1 /2 and 3
@user-ev3xq4we9r
5 ай бұрын
Can you how to build muscle at home with dumbbell and barbell
@Meraverix
8 ай бұрын
Abs left the chat
@canadianbeatseh385
8 ай бұрын
If you properly engage your core during most free weight exercises you’ll be good
@hasannorbarodi7338
8 ай бұрын
Abs is masturbating time 😂😂
@farhadnejjad9947
7 ай бұрын
Can you a share a video or link to look more into that?@@canadianbeatseh385
@Blitz-Shortz-
3 ай бұрын
I might start doing push pull leg and ab
@gamingguy1397
Жыл бұрын
But note,gave HIS Best gains.
@Julianmking
Жыл бұрын
I’m going to try this as my new work out routine. When do you add abs & how many times a week? Please share your website as a link.
@harrycorman8200
2 ай бұрын
Do u swap the exercises every week?
@LeBrianB
6 ай бұрын
Thanks
@prasaddarling9259
9 ай бұрын
❤
@thecleanupcrew7953
Күн бұрын
Nah imma do my own thing( full body 4 times a week
@ethancarlson9354
4 ай бұрын
How many sets are you doing per exercise?
@kishore12d39
3 күн бұрын
Bro then how I can do forarm .and abs workout? 🤔
@arootahcoach
5 ай бұрын
Great post. Being disciplined and consistent is how you’ll achieve progress and results. Keep up the great work. 💪
@user-cz3qc7zg2w
10 ай бұрын
Send the link
@rezon60fps25
19 күн бұрын
I basically do this right now except I only do legs once a week instead of twice so I do: Monday -push Tuesday - pull Wednesday - legs Thursday - rest Friday - push Saturday - pull Sunday - rest
@Brandon-mh3pv
14 күн бұрын
Are you still seeing good progress with your leg muscle development? I want to do this but I’m worried my body will look uneven by only doing legs once a week
@rtsshreyansh3396
2 ай бұрын
Jai shree ram My workout plan Mon- Rest Tue-Chest&Triceps Wed-Cardio/Rest Thur-Back& Biceps Fri- Cardio&Rest Sat- Shoulder&Forearms Sun- Leg&Abs
@22ishanpednekar66
4 ай бұрын
Is it okay for beginners???
@Tomas-op8mq
5 ай бұрын
I’ve been doing this for a while but ever since I stopped doing a dedicated arm day my arms Shrunk a bit and my back and chest started overpowering my arms
@atahanselekoglu_
Ай бұрын
im 4 months late but your back and chest should be much, much stronger than your arms. just think about how large your chest/back muscles are compared to your arms bro idt your arms got weaker (unless u rlly did start lifting less even though you tried to lift as much as u normally do), moreso your chest and back finally became the monsters they are
@noahyaaboi-skits1448
Ай бұрын
You do 3 sets each excercize right?
@juststahp2135
2 ай бұрын
How long is each session?
@babayaga3490
Жыл бұрын
what do you mean with exercises? how many sets?
@OmariFaith
3 ай бұрын
Most likely he literally means 3 exercises which would have 2-3sets each
@claywilson1341
3 ай бұрын
But whats the stack that worked best?
@agame-jv6zv
Ай бұрын
Are you using straps for chest flyes? I'm not sure whether to be impressed or disappointed
@SedatEyup
Ай бұрын
Gully cricket se lekar big leagues tak, 4ra humein connect karta hai pure India se! 🇮🇳🏏
@luigisokcevic3338
7 ай бұрын
How many sets per exercise?
@raddad8495
Жыл бұрын
I thought you we’re going to tell us about your high amounts of baby oil😂🤣😂
@BustdownFernie
3 ай бұрын
I dont got much motivation but im a small youtuber trying to continue my fitness life
@davidmijolovic2048
3 ай бұрын
This is exactly what I'm doing except I only do 1 calf exercise.
@tanyapal5153
6 ай бұрын
Push pull legs is the best workout spli
@michael.manasian
6 ай бұрын
And how many sets per exercise?
@Roymustang2008
2 ай бұрын
Hey bro if iam beginner Can I do more than 4 chest and more than 3 bicep tricep shoulder workout Is it bad ? Please tell me
@Luis0819
4 ай бұрын
Like this
@MrBr3444d
Ай бұрын
How many sets per exercise brooooo
@DeejaySnMumbai
10 ай бұрын
I think its like Arnolds Spilt .
@JoyStixxxx
11 ай бұрын
Leg days get tough 😅
@ericemler8151
3 ай бұрын
Are they all the same exercises? Like push day you’re doing the same excercises every workout or you’re just choosing a variety of 3 chest exercises, 2 shoulder and tri’s?
@user-vs4ji3lq2n
Ай бұрын
So do i rest at day 4 and 5 and 6 and repeat or the forth day only??
@Asifbiswas95
4 ай бұрын
What suits you is actually best for you, No matter if its in a diet or workout plan or workout time
@Mystilch
Ай бұрын
Do u not train bizeps with Chest?
@alberteinstein7101
Ай бұрын
NO ABS?????
@ActiveDutyRealtor
Ай бұрын
Abs aren’t necessary in most cases. If you want to see abs. Reduce your body fat, be in a caloric deficit, do more cardio if needed. Doing abs can help them pop slightly, but if you’re doing all the compound lifts, you’re engaging your core as well.
@micsss_
29 күн бұрын
I have good abs but never trained them mostly focused on cutting and getting stronger on compound lifts
@Rudolfxa
2 ай бұрын
3 training sessions a week??
@Gdx-kq9sz
3 ай бұрын
Bro for some reason my triceps are as big as hell and my other muscles are so tiny
@Hudson788
Ай бұрын
Good job hard work😅😅
@joshuaa364
5 ай бұрын
But how many sets and rep ?
@djlovelyg7
2 ай бұрын
What abt friday saturday and sunday?
@itslouiss
8 ай бұрын
bro compounds?
@user-mm2wh3zg6f
5 ай бұрын
Should i start working out?
@LM10xlr8
5 ай бұрын
Abs?
@rishabhpandey906
10 ай бұрын
in basis of Indian genetic I'm sure that every indian is greater than anyone because here are so many challanges that is about genetic and economical issues. but at the same time we got a nature of doing anything with our god level mindset. and it becomes by facing struggles and hard days by birth. we are a normal standing humans in a stressful situation.
@ashensivnarain7221
14 күн бұрын
I said upper and lower (one rest day per week) is best below is an explanation for why. Read this as it is fact based or just take my word for it :) I don't know, if it's consecutive days shoulders are going to be fatigued and you only hit your muscles twice a week and you are sometimes missing muscle groups per week also not to mention you lack cardio as well as abs. I am personally not a fan of push pull legs as you can do way better ones such as upper, lower 6 days a week of full body 3 days a week non consecutively, this yields better results as you hit the muscle groups 3 times a week with recovery unlike hitting shoulders twice in a row and hitting each muscle group twice a week. Every muscle group 3 times a week non consecutive is good too but may lack in exercieses as you have to workout for longer making it worse than upper and lower. However push pull legs can work as two times a week isn't too off from 3 times a week and it sometimes fits better into schedules and may target those movements more than full body. Push pull legs also lacks leg exercises unless you add running on push day. But full body is still over that as it allows more exercises and more legs . Upper and lower solves these issues as legs are 3 times and it is a bit shorter per a day allowing extra cardio, time and makes it fit into schedules better. Also abs aren't lacked as they are hit 3 times a week and aren't over trained. Upper and lower also offers less over training as your upper is hit one day and the next day is lower allowing potential 6 days a week. Also you can easily add cardio. It also is less strenuous than full body 3 times as you spread it out more. You also burn calories right everyday but your 1 rest day a week. Lastly it fits into a weekly timetable as it isn't a 4 day but a 7 day.
@moonfilms3717
8 ай бұрын
What if instead rest on day 4 rest on day 7 ?
@nahidwin-mn1ij
2 ай бұрын
bro what about core though
@ChickenJR11
2 ай бұрын
What about mid section?
@tomsmith8418
28 күн бұрын
Bro found the bet workout plan 💉
@YourFriendlyGymRat
28 күн бұрын
I opened the comment section just to type this comment hahahah thank you bro
@dataflick6582
27 күн бұрын
Bro is definitely on juice
@youssefselim-bb5zv
9 ай бұрын
You could just say it's PPL
@lohithgowda6057
11 ай бұрын
Why not one muscle one day ?
@4shura__shura
11 ай бұрын
Because u grow the most muscle if u train each muscle twice per week
@tonyvee5799
3 ай бұрын
Because for naturals we need protein synthesis basically hitting muscle group twice a week to spike them up. High frequency
@MehmetHuseyin-vl9eb
Ай бұрын
Socho toh, Finch saying abhii and Shama cheering, it’s the best call to action from 4rabit, don’t miss out 🙌🎉
@lakkshmiskitchen2426
8 ай бұрын
Incredible abs
@WsgMyNeighor
12 күн бұрын
Gonna say one thing right now, what works for other might not work for you. So find where YOU are comfortable, not where others are.
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