0:01 What's up, Nomies? I'm a professional
0:03 natural bodybuilder, and today I'm going
0:04 to share with you my favorite split that
0:06 I've used over the last year to lean,
0:08 bulk, and lose over 40 lbs. I've done
0:10 many different splits over the years,
0:12 but only one truly stands out in my
0:13 opinion. But before we get into my
0:15 current and favorite training split that
0:17 I've ever used, I want to mention that
0:18 if you're not already putting some
0:19 effort into your diet, that you should
0:21 really start there first. It's a lot
0:22 harder to grow muscle tissue without
0:24 adequate protein and balanced
0:26 macronutrients. Much like the plants I
0:27 water every day, we have to feed the
0:29 body properly if we want it to grow. but
0:31 you're here to know how to train. So,
0:32 today I'm going to share my current 5day
0:34 split. Now, this is all subjective and
0:36 just my personal experience, but I've
0:37 helped an absolute ton of people achieve
0:39 similar results in my Daily Swell
0:40 program. I help every new member with
0:43 macros, meal plans, cookbooks, and
0:45 you'll get exclusive access to my Daily
0:47 Swell Discord. All for just $8 a month.
0:48 So, with that being said, the schedule
0:50 goes like this. Monday starts with a
0:52 hamstring focused leg day. Most people
0:54 need to grow them, so we hit them hard
0:55 and we hit them first. followed by a
0:58 chest focused push day on Tuesday and a
1:00 back focus pull day on Wednesday before
1:02 taking our first rest day on Thursday.
1:05 Friday we hit our quad focus leg day and
1:07 we finish off the week with a full upper
1:09 day on Saturday. My legs have absolutely
1:10 blown up over the last year and I
1:12 believe that it's due to placing both of
1:15 my leg days after my rest days. This
1:16 gives our legs the best chance to have a
1:18 good workout. So, I start with 5 to 10
1:20 minutes of some simple dynamic
1:22 stretching motions and walking lunges.
1:24 This helps get my knees warm with the
1:25 addition of our first movement, a seated
1:27 hamstring curl. I prefer seated over
1:29 lying because of the stability of the
1:31 seat. I begin with two warm-up sets and
1:33 hit them back to back to save time
1:34 before banging out three sets in the 8
1:36 to 12 rep range. Now that our knees are
1:38 warm, I like to move over to a Smith
1:40 machine or hack squat. I use these two
1:42 motions interchangeably, but alter the
1:43 foot position depending on the focus
1:45 that day. Higher on the platform for
1:47 hamstrings today and lower on the
1:49 platform for quads on Friday. After
1:51 demolishing three sets of squats in the
1:53 six to 10 rep range, I move over to the
1:55 Pit Shark machine for some stiff leg
1:57 deadlifts. This is going to help finish
1:58 off the rest of the hamstring with two
2:00 to three sets. If you don't have access
2:02 to this machine, you can trade it out
2:03 for a barbell or Smith machine if
2:05 preferred. Now, depending on fatigue and
2:07 how my legs feel, I'll aim to do two
2:09 sets of Bulgarian split squats as well.
2:11 I rarely do more than two sets due to
2:13 how hard these are. They're easily my
2:14 least favorite movement, but they do
2:16 work really well for leg growth. Our
2:17 first leg day is finished up with three
2:19 sets of abductors. This workout is
2:20 well-rounded and will give you
2:22 everything you need to toast your legs
2:24 and gain some solid muscle tissue. My
2:26 personal favorite workout of the split
2:27 comes second with our chest focus push
2:29 day. I've always loved the way a full
2:31 chest pump feels, so this is the day I
2:32 look forward to the most. I like to
2:33 start the lift off with some good
2:35 dynamic stretching for the upper body.
2:37 Safety is always been a big concern for
2:38 me in the gym, so I like to start our
2:40 workout off with an incline Smith
2:42 machine press. Most people need more
2:43 growth in their upper chest, so placing
2:45 this first is going to give it the best
2:47 chance to grow. Two warm-ups and three
2:48 working sets is all you need. If you
2:49 don't have a Smith machine, you could
2:51 switch this for a dumbbell or machine
2:53 incline press as well. It's important to
2:55 note that I do not wait on machines at
2:56 the gym. There's always alternatives,
2:58 and so if someone has the machine I
2:59 need, I just choose something that is a
3:01 close second. The muscle has no clue
3:03 what exercise you're doing. It only
3:04 knows the stimulus that you're giving
3:05 it. Train hard, and the exercise
3:07 selection doesn't matter as much as long
3:09 as it's a good motion and feels good for
3:11 you. But next up is our flat press. I
3:13 prefer to use a machine due to the
3:15 stability of having a chair and foot pad
3:16 to hold me in. This is only going to
3:18 allow for more pressing strength and
3:20 more focus from you. Most of our chest
3:22 volume for the week is on our push day.
3:23 So, I hit three sets of flat press as
3:25 well. At this point in the workout, I
3:26 like to give my chest a break and move
3:28 on to some lateral raises for the
3:30 shoulders. A large delt is the key to a
3:32 really aesthetic physique. So, I knock
3:34 out four sets of 10 to 15 reps. I could
3:36 go heavier for less reps, but I find
3:38 that tends to wear on my elbows. This is
3:40 one of those exercises that more isn't
3:41 always better. Choose a weight that
3:43 challenges but doesn't hurt. The last
3:45 muscle group today is the triceps. So, I
3:46 like to round out the workout with some
3:48 machine tricep extension or weighted
3:51 tricep dips. These are two staples in my
3:52 training and I use them interchangeably
3:54 depending on what's open. To finish off
3:56 the triceps, I like to hit some cable
3:58 tricep extension either with a rope or
4:00 by crossing two cables again depending
4:02 on what's open. And finally, for our
4:04 last exercise, I like to toast the rest
4:05 of the chest with a couple sets of pec
4:07 deck or cable crossover. This gives me a
4:09 nice little pump to finish the workout
4:11 and saving us till the end allowed the
4:12 chest to rest a bit so we can hit our
4:14 pec deck effectively. This also creates
4:16 the perfect time to check out the thick
4:17 chest pump that we were just blessed
4:19 with. Now we finish off the first half
4:21 of the split with our back focus pull
4:23 day. Just like in previous days, we're
4:24 going to at least stretch what we're
4:26 training first. Most people need to grow
4:28 their lower lats the most, myself
4:29 included. So, I like to start things off
4:31 with a cable lat pull down. Again, two
4:33 warm-ups and three working sets to get
4:35 things started. I prefer an eight to 12
4:37 rep range here because it's easy to
4:38 strain your neck if you're aiming for
4:40 any lower. But now that we're warm, I go
4:41 right into my working sets on the chest
4:43 supported row machine. This machine is
4:44 going to target our upper back because
4:46 our elbows are a bit flared out to our
4:48 sides. Three working sets later and it's
4:50 time to move on to some biceps. I like
4:52 to give the back a bit of a break so we
4:53 can hit the last exercise with a bit
4:55 more strength. So, with that being said,
4:57 there's two staples in my current bicep
4:58 training. Ideally, we want some form of
5:00 hammer curl and I've been really
5:02 enjoying this seated variation because
5:04 my elbows are supported. My biceps have
5:05 always been a strong point. So, two to
5:07 three sets and it's back to the lats.
5:09 For the third and final back motion, I
5:11 like to do a single arm cable row. I'm
5:12 really focusing on keeping my elbow
5:14 tight against my side and dragging it
5:16 along the ground. I do enjoy trading
5:17 this exercise out for a standing
5:19 straight arm pull down as well. And
5:21 finally, our last exercise to finish off
5:23 our pull day is a beaian curl. This is
5:25 probably my favorite bicep exercise of
5:26 all time, but it does trade nicely for
5:28 an incline dumbbell curl as well.
5:30 Pullium day is now complete and the pump
5:31 was achieved. Now, you may be thinking
5:33 that I forgot about abs, but I keep it
5:35 simple with two main exercises. A
5:37 weighted cable curl because it's an easy
5:39 exercise to progressive overload and a
5:41 leg raise of some kind. I prefer leg
5:43 raises on a sit-up bench versus hanging.
5:45 I train my abs once per week and suggest
5:47 placing them after your shortest workout
5:49 of the week, our pull day on Wednesday.
5:50 Thursday is here and today is our first
5:52 rest day. We've got the bigger portion
5:53 of the split out of the way, but I do
5:55 like to get my steps in and focus on
5:56 recovery. Now, if you made it up to this
5:58 point in the video, I'd love to know
5:59 down in the comments what is your
6:00 favorite split. While you're there, make
6:02 sure to give the video a like and
6:03 subscribe for the bodybuilding journey.
6:05 We've got our show day in just 4 weeks
6:06 and you don't want to miss it. Also, if
6:08 you do want to support the channel, the
6:09 best way for you to do that is to use
6:12 code QP on Rise, Young LA, or Hummus
6:13 Fit. These are companies that I trust
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6:17 you 15% as well as help support the
6:18 channel. Now, by Friday, our legs should
6:20 have recovered from Monday's thrashing.
6:22 So, it's time to make them sore for the
6:23 weekend with our second leg day. This
6:25 one is quad focused, but I still like to
6:27 start the day with our stretching, of
6:28 course, and our seated leg curl for a
6:30 quick warm-up on the knees. We're still
6:32 hitting a solid compound with our hack
6:34 squat or Smith machine squat. Again,
6:35 just moving the foot position depending
6:37 on the focus. We're going as deep as
6:39 possible here. As to grass, three
6:41 working sets in the 6 to 10 rep range,
6:43 although I do prefer eight reps over
6:45 six. Leg extension is up next to roast
6:47 the rest of the quad. I can max out the
6:48 machine at my current gym, so I'm
6:50 training in the 12 to 15 rep range,
6:52 although I'd prefer 8 to 12s here if you
6:54 have enough weight. Three good sets and
6:55 it's off to the adduction machine. This
6:57 machine is crucial for a leg that's
6:59 thick from side to side. If you want to
7:00 close the thigh gap, hit these hard,
7:02 just like everything else. And lastly,
7:04 to finish the workout, we're going to
7:05 slam the calves with as much weight as
7:07 they can handle. I really like using a
7:08 Smith machine and a step to get a nice
7:10 full stretch. But I do have to let you
7:11 guys in on a little secret. I haven't
7:13 directly trained my calves in over 2
7:15 years. Calves are really genetic and so
7:16 if you have long shins, most likely you
7:18 have long calves. That's definitely
7:19 going to make it harder for you. But
7:21 what you can do is build up that genetic
7:23 strong point upper body. In our last
7:25 workout of the week on Saturday, this is
7:26 a full upper workout that starts with
7:28 chest and back and finishes with
7:30 shoulders and arms. I like to alternate
7:31 starting with the chest or back each
7:33 week to share the growth. I start this
7:35 workout again with an incline chest
7:37 press variation for three working sets
7:40 and a flat press variation for two
7:42 working sets before moving on to the
7:44 back. two lat exercises with the same
7:45 set scheme. Typically starting with our
7:48 lat pull down and our single arm cable
7:49 row. This workout is finished off with
7:51 four sets of lateral raises, three to
7:54 four sets of a bicep curl variation, and
7:55 three to four sets of a tricep
7:57 variation. It's important to note that I
7:59 typically add in an overhead shoulder
8:01 press variation every other week. I get
8:03 a lot of front delt activation in my
8:05 incline presses so they get enough
8:07 volume across the week. It's also
8:08 important to know that I rarely directly
8:10 train my rear delts. If yours is
8:12 underdeveloped, you'd want to add some
8:13 rear delt work in the split. I
8:15 personally get a lot of involvement on
8:16 my pull days and actually prefer the
8:19 look of a smaller rear delt to enhance
8:21 the appearance of the triceps. Now,
8:23 Saturday after my lift, I get my butt to
8:24 the grocery store. So, that way when I
8:26 wake up on Sunday, I've got no excuses
8:28 not to get my meal prep done. The food's
8:30 already in the fridge and ready to be
8:31 prepped. Once again, your nutrition
8:33 matters a lot more than you think, so
8:34 put some time and effort into it.
8:36 Although Sunday is a rest day, it's one
8:38 of the most important days because it's
8:39 our time to get the meal prep done so
8:41 that we can have a consistent week. But
8:42 that's going to be a wrap on today's
8:44 video, guys. This split has helped me
8:46 put on about 5 lbs of lean mass and lose
8:48 40 lbs over the last 9 months. So, give
8:50 the split a try. But if you need help
8:53 with macros, meal plans, cookbooks, and
8:54 daily workouts, consider joining the
8:56 team. I hope you guys enjoyed the video.
