0:00 In the past 12 months, I've been able to
0:01 help 55 guys achieve an upper body
0:04 aesthetic physique. And in this video,
0:06 I'm going to uncover the workout
0:08 routines that we use in order to get
0:10 such results like the one you see on
0:12 screen. Now, if you are new to the
0:13 channel, welcome. My name is Tom Sergi.
0:15 I run the Gorilla Batoon. This is an
0:17 online physique transformation program
0:19 where we get results like this each and
0:21 every week and then we speak about them
0:22 online so you can apply them to your
0:24 style of training. So, without further
0:26 ado, let's get into this video. the
0:28 ultimate workout routine that builds an
0:30 upper body aesthetic physique. Now,
0:32 we've got a series of workout routines
0:34 that you will have heard of. Uh, and I'm
0:36 going to just speak about some of them,
0:38 why I don't use them. So, you've got the
0:40 pushpull legs times two split. This is
0:42 for the absolute diehard gym rats
0:45 amongst you that love getting in there
0:47 and training your legs twice a week. I
0:49 can tell you right now, training your
0:50 legs twice a week is not a good idea
0:52 unless they are very very small in a
0:54 weaker area and if you brought them up
0:56 they would really develop your physique.
0:58 I would not be training legs twice a
1:00 week. I've done it for the longest of
1:01 time I did it. I was able to get a back
1:04 squat of like 195 up. Uh which I should
1:06 really show you credibility of, but
1:07 you're just going to have to take my
1:08 word for it. I realized that doing legs
1:12 twice per week, it burns a ton of
1:14 fuel and it just makes your legs thick
1:16 and blocky. But if you're like me, my
1:18 legs were quite well developed. My upper
1:20 frame was not really that well
1:22 developed. So me giving two sessions to
1:24 my legs, which is a lot of volume, a lot
1:26 of intensity, and a lot of frying on the
1:28 CNS, that energy wants to be distributed
1:31 somewhere else. But where does that come
1:32 from? I think the ppl times 2 really
1:35 comes from like people skipping leg day
1:38 in the past and people just not being
1:40 that strong in the gym and kind of
1:42 looking big but not being that strong.
1:45 I've gone down that path. I've been very
1:47 strong and not that big and let me tell
1:48 you from experience it's it's not that
1:50 great because you can't take your
1:52 numbers outside the gym with you. The
1:54 only thing you can take is the physique
1:55 is the muscle on your body. So I would
1:57 say being strong is great. It keeps you
2:00 injuryfree. But the levels of strong to
2:03 like really strong for your weight
2:05 unless you're going to go and do a
2:06 powerlifting competition cuz that is
2:07 your passion. I would say save yourself
2:10 the energy. save yourself the years of
2:12 time underneath the barbell pulling the
2:14 barbell off the floor doing those
2:16 movements because they just don't yield
2:17 the same results and it won't hit what
2:19 you want. Other splits you might have
2:21 heard of are upper, lower, upper, lower.
2:23 Again, not a bad split. I would argue
2:27 better for a female than a male. I don't
2:29 believe you need twice per week leg
2:31 days. You got the 3-day full body split.
2:34 great for beginners, but if you've been
2:36 training any longer than a year, then
2:38 you need to be doing uh more volume
2:40 across the week. And then you've got
2:42 your custom ones. Custom ones are great
2:44 once we have turned you into a boulder.
2:46 I always say this to my members, we're
2:48 here to turn you into a boulder first,
2:50 then cut back down, then we can do a
2:52 custom style routine where we look to
2:54 bring up certain muscles. So, that
2:56 leaves us with with the second from the
2:57 top. Now, we are going to train legs
3:00 once a week, 100%. We're always going to
3:02 be training our legs at the very least
3:03 once every 10 days, but we're going to
3:04 do ours once a week. Now, this is then
3:06 going to mean that the other four
3:08 sessions in a fiveday split are around
3:10 upper body training. We've got push,
3:12 we've got pull, we've got chest and
3:14 back, and we've got delts and arms. Now,
3:17 the reason why we do delts and arms as
3:19 their own days because most people have
3:22 smaller arms, me included, me
3:25 especially. So just repeating push and
3:27 pull again is not efficient because you
3:29 are then deciding to do your arms every
3:33 time that you are already when
3:35 realistically if they are a priority
3:36 area, you're going to want to do them
3:38 first. I'm actually running a bit of a
3:40 custom split myself, but I've ran the
3:42 the split we're going to speak about
3:44 twice over and done two full bulks. Now
3:47 I'm doing a custom split. My custom
3:48 split is geared around chest and arms.
3:51 So I do chest, legs, arms and delts,
3:54 rest, chest and back, arms and delts. So
3:56 I get arms hit twice per week when
3:58 they're fresh. Same for the chest. Once
4:00 for the back, once for the legs because
4:02 they've grown very nicely on me over the
4:04 past few years. However, if you are
4:06 coming to me and you've been training
4:07 any longer than a year, the split we're
4:09 going to follow is this one here. Let's
4:11 break this down now and go into it for
4:12 you. So it is a fiveday split. Push,
4:15 pull, legs, then your first rest day,
4:17 chest and back, and then delts and arms.
4:19 Now, this will allow you to train each
4:22 muscle group of the upper body twice per
4:24 week with an effective amount of rest in
4:26 between. Every 48 hours is enough time
4:29 for you to rest and recover the muscles
4:31 that you've trained and then hit them
4:33 again later on in the week. So, we
4:34 frequency is very important. There's no
4:37 point blasting it all. It's not that bro
4:39 splits are inherently bad. It's just
4:41 that could the back end of the blow bros
4:44 split work be used more effective? Like
4:46 if you're going to smash 20 sets on your
4:48 chest in one session, if you went 10 on
4:50 a Monday and 10 on a Thursday, would
4:53 that be more efficient? Probably. So,
4:55 let's just break that up. The uh the
4:58 also need then is we can cram a lot of
5:00 volume into this program because you are
5:02 allowing yourself to train it twice per
5:04 week. So, you can hit 10 sets, 12 sets
5:07 for a given muscle group once and then
5:09 twice a week again. And then of course
5:11 you're going to have intensity, but
5:12 we'll come on to that after. So this is
5:14 the split we like to run on push. You're
5:16 going to start with a pec deck. Why?
5:18 Well, because the function of the chest
5:20 is to drive the humorus towards the
5:22 midline of the body. So if we can get
5:24 you doing that very action to start
5:27 with, it's going to then perfect how you
5:29 press. So the pec deck, you're going to
5:31 drive your biceps in together to shorten
5:33 the muscle. With a pec deck versus a
5:35 dumbbell, the pec deck is going to get
5:37 harder as you press inwards. uh hitting
5:39 it in the short position. This is going
5:40 to add a lot of blood into the muscle.
5:42 If you don't have that, then you're
5:43 gonna have to do a dumbbell, but just
5:44 know that gets harder towards the
5:46 bottom. Then we move on to our heavy
5:48 press. We'll come on to why it's two
5:50 sets in a second. But with this, now
5:52 we've just done bicep to pec on the pec
5:55 deck. When you then press, you're not
5:58 going to be thinking press the dumbbell
5:59 upwards. You're going to be thinking, I
6:00 need to converge my bicep back towards
6:02 my pec because I know that's the
6:04 function of the chest. When you start to
6:06 do that when you press, that's how you
6:08 grow a chest. For years, I just moved
6:09 the load from A to B. Up, down, up,
6:11 down, up, down. When I finally
6:12 understood the start and the end of the
6:14 muscle insertion and just drive the two
6:17 together with load, that is when my
6:18 chest started to grow. Now, here is a
6:20 method you can use when to really move
6:23 some solid load. You will do two sets on
6:25 this exercise. A top set of six to 10
6:29 heavy as much as you possibly can. And
6:31 then you're going to back off the load
6:32 by 20% and perform the next one for 12
6:35 to 15
6:37 reps. From there, we're going to move
6:39 into a flat machine press. Uh, and this
6:41 is again going to hit the muscle as you
6:43 press away. Whereas the dumbbell press
6:45 would have hit it towards the bottom.
6:47 Then you're into a machine shoulder
6:49 press, tricep dips as your heavy
6:51 loadable tricep exercise. If you ever
6:53 have problems with dips, you can do some
6:55 form of an overhead cable tricep
6:57 extension dumbbell later that will raise
6:59 this and then a straight arm push down.
7:02 Next, we've got pull day. Single arm
7:05 pull down on a cable with a bench to
7:07 support you. You This is going to blow
7:09 up the lats. The focus for this for the
7:12 lats, it starts by your hip and it will
7:14 insert onto your upper arms. Your goal
7:15 is to drive the upper arm down into your
7:18 pocket. Then we're into chest supported
7:20 car row. This is going to blast the
7:21 upper back and trap region. Do not miss
7:24 this. Get your chest on the pad. Load
7:26 that up and blow up your traps. Then
7:28 we're into lat pull down. So notice how
7:29 we've got two exercises for the lats
7:31 with it being such a big surface area
7:33 muscle. Dumbbell hab curls is going to
7:35 hit the forearms and the biceps. Rear
7:37 delt flies just like the pec deck done
7:39 on a cable and then incline dumbbell
7:41 bicep curl. Next we've got leg day. So
7:43 we're going to hit lying hamstring curl
7:45 and leg extensions as a superset first.
7:48 Again, same principle as we do for your
7:50 chest. Hit the muscle in the shortened
7:52 position first. Get a lot of blood in
7:53 there before we then go on to our heavy
7:55 loadable exercise being the leg press.
7:57 Notice how we're not back squatting.
7:59 We're going to support your lower back
8:01 on the bench. And then we're going to
8:02 drive a lot of plates onto the leg press
8:04 and then focus there. When you leg
8:06 press, drive your hips against the pad
8:08 so that they your glutes don't come off.
8:10 You don't rotate the pelvis and the
8:12 pressure isn't onto your lower back.
8:13 Then you're going to do a Bulgarian
8:15 split squat to hit the muscle again in
8:17 the quads and then finish with calf
8:19 raises and ab
8:21 crunch. Now that's going to be your
8:23 first three days. Then you're going to
8:24 run a rest day. After the rest day,
8:26 you're going to hit chest and back. So
8:27 now this is essentially a flavor of push
8:29 and pull piece together. Pec deck flat
8:32 dumbbell instead of an incline and an
8:33 incline machine instead of a flat
8:35 machine. Just changing where it's
8:36 harder. So, a flat dumbbell will be
8:38 harder at the bottom, and an incline,
8:40 most of them anyway, depends on which
8:42 brand of machine you use, will get
8:43 harder as you press it away, or at the
8:44 very least, it will keep the tension as
8:46 you press it away. Then, we're going to
8:48 integrate pull-ups. If you can't do
8:49 pull-ups, you're going to switch it to
8:51 lat pull down. If you can kind of do
8:52 pull-ups, you're going to do one set of
8:53 pull-ups to failure, two sets of lat
8:55 pull down as your backoffs. Chest
8:57 supported Tar row, single arm, lower lat
9:00 row. This is the same as a single arm
9:01 pull down, but you're going to row it.
9:02 This is going to hit the lower portion
9:04 of your lats. Then we're into rear delt
9:06 flies. Delts and arms as discussed gets
9:08 its own day, its own attention so that
9:10 we can bring up those weaker areas.
9:12 Tricep dips first because this is our
9:14 heavy loadable exercise for the triceps.
9:16 Dumbbell shoulder press off the back of
9:18 that. Then we're into single arm
9:20 preacher curl. Putting the arm in front
9:22 of the body and supporting it on a
9:23 bench. Dumbbell lateral raises. Standing
9:26 cable curl for the biceps. Now we're
9:28 putting the arm behind the body. With it
9:29 being a cable, you're going to keep the
9:31 tension on in the length and position of
9:33 the muscle. From there, we're into rope
9:35 push downs or any form of straight arm
9:37 push. You can use a bar if need be.
9:39 Cable lateral raise or a machine lateral
9:41 raise and then decline ab crunch to
9:43 finish. That is how we're going to
9:45 execute the training split itself. The
9:47 last thing I wanted to touch on was the
9:49 tempo. This is the speed in which you
9:50 perform each repetition. If you've never
9:52 lifted with good tempo before, it will
9:54 humble you very very much. The three
9:56 denotes the time it takes to come down.
9:58 So, you in this position, you come down.
9:59 Three, two, one, pause. and then you'll
10:02 drive back up. The fact of the matter is
10:05 the tempo makes you lift the load with
10:07 intent. It makes you lift it with
10:08 control. Makes you control the way down,
10:11 stop at the bottom, and then drive back
10:12 up. So, you are always in control of the
10:14 load at each element of the movement.
10:16 You're not just rushing through. People
10:18 go in the gym and they rush the
10:19 movements. That's why they can lift a
10:21 decent bit, but realistically, if I get
10:22 you lifting correctly, it's going to
10:24 humble you and the weights are going to
10:25 come down. Do not let that discourage
10:27 you. you are lifting with more time
10:30 under tension under the muscle.
10:32 Therefore, you're putting more
10:33 mechanical tension on the muscle, giving
10:35 it a reason to respond and to grow. That
10:37 is the main factor. Always understand
10:39 when you're training, training itself is
10:42 not inherently what makes you bigger.
10:44 It's the fact that you go in the m in
10:45 the gym, break down the muscle, make it
10:47 do something it couldn't do before, put
10:49 external load on the body that it's
10:50 never had before. You will then go out
10:52 the gym, eat, sleep, recover, repair,
10:56 then go back in and repeat the process.
10:58 And that full cycle is how muscle is
11:00 built. So we'll do further videos on uh
11:03 nutrition and also on your sleep as
11:06 well. So we can get the full cycle done
11:08 for you. So that's the training split I
11:11 like to use that I found to gain the
11:13 results that you can see on the screen
11:15 here for our members in the gorilla
11:17 platoon. As you can see in the after
11:18 shots, all with more and better amounts
11:21 of muscle than they started with. So if
11:23 you want me to do this for you, there
11:24 will be a link in the description. you
11:26 can book a call and see if we are a good
11:28 fit for you to join the gorilla platoon.
11:30 Apart from that, if you found this video
11:31 of value and you like the program,
11:33 subscribe to the channel and I will see
11:34 you tomorrow.
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