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Monday: OFF Tuesday: Upper Wednesday: OFF Thursday: Lower Friday: OFF Saturday: Upper Sunday: Lower This training schedule works INSANELY well for people that are very busy during the week but have extra time on the weekends I program this for clients ALL the time

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Dean Turner

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392,798 views • 7 months ago •via X (Twitter)

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The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.
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The Bro Split that every young lad gets sold on looks like this.⠀ ⠀ Monday: Chest⠀ Tuesday: Back⠀ Wednesday: Rest⠀ Thursday: Legs⠀ Friday: Shoulders⠀ Saturday: Arms⠀ Sunday: Rest⠀ ⠀ And yes, Arnold did it. Arnold also took enough drugs to sedate a medium-sized country, so perhaps not the most transferable template.⠀ ⠀ The problem is simple. Each muscle here gets hit once a week. Train hard enough and you'll trigger a window of muscle protein synthesis that runs for roughly 2-3 days. After that the window closes, and the muscle fibres begin to catabolise slowly. The back half of the week isn't neutral. It's quietly eroding the growth stimulus you picked up on Monday.⠀ ⠀ Once a week is not a holding pattern. It's a losing one.⠀ ⠀ The fix is training each muscle at least twice. An upper/lower split does this cleanly.⠀ ⠀ Monday: Upper⠀ Tuesday: Lower⠀ Wednesday: Rest⠀ Thursday: Upper⠀ Friday: Rest⠀ Saturday: Lower⠀ Sunday: Rest⠀ ⠀ Same days in the gym. Every muscle getting two shots at the growth window per week instead of one.⠀ ⠀ If there's a specific muscle you want to bring up faster, glutes being the obvious example, you can push that to three times a week with a full body approach, hitting the priority muscle first in every session when you're freshest.⠀ ⠀ Monday: Full Body (glutes first)⠀ Wednesday: Full Body (glutes first)⠀ Friday: Full Body (glutes first)⠀ ⠀ More frequent stimulus. More growth windows captured. Less of the week spent sliding backwards.⠀ ⠀ The Bro Split isn't useless. It just isn't optimal. And if you're going to spend the time, you may as well spend it on something that actually works.⠀ ⠀ Minimum twice a week per muscle. Three if you're serious about a lagging group. The rest is just detail.

Sama Hoole

24,136 views • 5 months ago

🛑 Stop wasting time on the wrong glute exercises. This heat map shows how to hit the upper, side, and lower glutes for the best growth at home.
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🛑 Stop wasting time on the wrong glute exercises. This heat map shows how to hit the upper, side, and lower glutes for the best growth at home.

Gym Fiesta

224,099 views • 2 months ago

"I have designed a one of a kind show that I’ll be performing at Chief’s starting on Grand Opening Day, April 5th. Trust me, you don’t want to miss this one." Check your emails, Premium Church Choir members. You’ll have the first opportunity to purchase tickets during an exclusive presale on Wednesday, March 20th, beginning 10AM CT. General on sale begins Friday, March 22nd at 10AM CT. For more details, head to To Beat The Devil Residency: Friday, April 5th Wednesday, April 17th Thursday, April 18th Monday, April 29th Tuesday, April 30th Wednesday, May 1st Tuesday, May 7th Wednesday, May 8th Friday, May 10th Saturday, May 11th Tuesday, May 14th Wednesday, May 15th Friday, May 17th Tuesday, May 21st Wednesday, May 22nd Thursday, June 6th Friday, June 7th Saturday, June 8th Sunday, June 9th
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"I have designed a one of a kind show that I’ll be performing at Chief’s starting on Grand Opening Day, April 5th. Trust me, you don’t want to miss this one." Check your emails, Premium Church Choir members. You’ll have the first opportunity to purchase tickets during an exclusive presale on Wednesday, March 20th, beginning 10AM CT. General on sale begins Friday, March 22nd at 10AM CT. For more details, head to To Beat The Devil Residency: Friday, April 5th Wednesday, April 17th Thursday, April 18th Monday, April 29th Tuesday, April 30th Wednesday, May 1st Tuesday, May 7th Wednesday, May 8th Friday, May 10th Saturday, May 11th Tuesday, May 14th Wednesday, May 15th Friday, May 17th Tuesday, May 21st Wednesday, May 22nd Thursday, June 6th Friday, June 7th Saturday, June 8th Sunday, June 9th

Eric Church

154,086 views • 2 years ago

🚨 THIS WEEK’S SCHEDULE IS INSANE!! MONDAY → Quiet open (no major US data) TUESDAY → Empire State Manufacturing WEDNESDAY → FOMC RATE DECISION + DOT PLOT (!!!) THURSDAY → Jobless Claims (!) + Housing Starts FRIDAY → Industrial Production The Fed is expected to hike interest rates for the first time in three years this week Expect extremely high market volatility!!
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🚨 THIS WEEK’S SCHEDULE IS INSANE!! MONDAY → Quiet open (no major US data) TUESDAY → Empire State Manufacturing WEDNESDAY → FOMC RATE DECISION + DOT PLOT (!!!) THURSDAY → Jobless Claims (!) + Housing Starts FRIDAY → Industrial Production The Fed is expected to hike interest rates for the first time in three years this week Expect extremely high market volatility!!

ᴛʀᴀᴄᴇʀ

43,308 views • 9 days ago

Finally making the training program! Always had people ask me about one, now ive almost completed my Upper Lower program that will be sold on our same stores, just got a few more exercises to film 😄 Cover images are placeholders haha
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Finally making the training program! Always had people ask me about one, now ive almost completed my Upper Lower program that will be sold on our same stores, just got a few more exercises to film 😄 Cover images are placeholders haha

The Pose Archives | Pose Reference ⚔️

37,555 views • 1 month ago

Is this about to be the greatest week of 2026? Monday - Labour Day Holiday Tuesday - Nintendo Zelda 40th direct Wednesday - Nintendo Direct Wednesday - NFL season begins Thursday - TNF is back Saturday - BlizzCon Main Stage / Classic+ Sunday - BlizzCon Sunday - 7 HOURS OF COMMERCIAL FREE FOOTBALL BUCKLE UP PEOPLE!
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Is this about to be the greatest week of 2026? Monday - Labour Day Holiday Tuesday - Nintendo Zelda 40th direct Wednesday - Nintendo Direct Wednesday - NFL season begins Thursday - TNF is back Saturday - BlizzCon Main Stage / Classic+ Sunday - BlizzCon Sunday - 7 HOURS OF COMMERCIAL FREE FOOTBALL BUCKLE UP PEOPLE!

Dotto

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7-Day Detox Juice Plan 🍹💚 Monday: Cucumber + Lemon + Chia Tuesday: Pineapple + Turmeric + Orange Wednesday: Apple + Pear + Cucumber Thursday: Beet + Watermelon + Ginger Friday: Celery + Kiwi + Lime Saturday: Grapefruit + Apple + Cayenne Sunday: Pineapple + Cucumber + Mint + Cilantro Fresh, simple & refreshing reset for the week! Save this & try it 👇 Which day are you starting with?
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7-Day Detox Juice Plan 🍹💚 Monday: Cucumber + Lemon + Chia Tuesday: Pineapple + Turmeric + Orange Wednesday: Apple + Pear + Cucumber Thursday: Beet + Watermelon + Ginger Friday: Celery + Kiwi + Lime Saturday: Grapefruit + Apple + Cayenne Sunday: Pineapple + Cucumber + Mint + Cilantro Fresh, simple & refreshing reset for the week! Save this & try it 👇 Which day are you starting with?

Living Tricks

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Except he is not actually off-balance. It’s a shooting technique where he directs all the force from his upper body to his lower body in a sort of “falling over” posture. Hope this helps😘
0:12

Except he is not actually off-balance. It’s a shooting technique where he directs all the force from his upper body to his lower body in a sort of “falling over” posture. Hope this helps😘

The Galacticos

5,099,879 views • 9 months ago

Another AB, another RBI extra base hit for Rootman. This time a double on a line off the base of the CF wall.
0:11

Another AB, another RBI extra base hit for Rootman. This time a double on a line off the base of the CF wall.

𝐋𝐞𝐬 𝐋𝐮𝐤𝐚𝐜𝐡

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Haven’t seen this in a very long time: Malik Willis had time in the pocket during red zone drills and he took off to the corner for the touchdown! #MiamiDolphins #PhinsUp
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Haven’t seen this in a very long time: Malik Willis had time in the pocket during red zone drills and he took off to the corner for the touchdown! #MiamiDolphins #PhinsUp

Big E

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After a very long, and quite active Summer, that is all about to change, with a much quieter pattern coming in through this week and next week (perhaps longer). The large upper ridge that has been stuck over the Southern U.S. is likely to retreat back West again, but also broaden out, leading to much more quiescent flow across much of the CONUS. Some isolated severe weather may occur late this week, but probabilities for organized severe weather will remain on the lower-end for the next 7-10 (or more) days.
0:10

After a very long, and quite active Summer, that is all about to change, with a much quieter pattern coming in through this week and next week (perhaps longer). The large upper ridge that has been stuck over the Southern U.S. is likely to retreat back West again, but also broaden out, leading to much more quiescent flow across much of the CONUS. Some isolated severe weather may occur late this week, but probabilities for organized severe weather will remain on the lower-end for the next 7-10 (or more) days.

Weather Track US

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THAT WRIGLEY FIELD MAGIC 🐻 The Cubs walked off for the 13th time this season!
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THAT WRIGLEY FIELD MAGIC 🐻 The Cubs walked off for the 13th time this season!

MLB

879,014 views • 1 month ago

We’re so thankful for all of the #BHLove we have received on the #MagicSummerTour. 🤖❤️ Will you be partying with us this week? Thursday 8.15 in Philadelphia, PA Friday 8.16 in Columbia, MD Saturday 8.17 in Toronto, ON Sunday 8.18 in Toronto, ON
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We’re so thankful for all of the #BHLove we have received on the #MagicSummerTour. 🤖❤️ Will you be partying with us this week? Thursday 8.15 in Philadelphia, PA Friday 8.16 in Columbia, MD Saturday 8.17 in Toronto, ON Sunday 8.18 in Toronto, ON

New Kids on the Block

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📢📢📢 Tyclev’s agenda for the week 😄. Monday – Stress fans/Viewers 😉👀 Tuesday – Lover boy ❤️ Wednesday – Resident cook 🍳 Thursday – Drama king 🎭 Friday – Party animal 🕺 Saturday – TL scatter 💥 Sunday – Therapist 🛋️ Man is entertaining every single day 😂 #perfectmatchxtra #Tyclev #LaryeaDillon
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📢📢📢 Tyclev’s agenda for the week 😄. Monday – Stress fans/Viewers 😉👀 Tuesday – Lover boy ❤️ Wednesday – Resident cook 🍳 Thursday – Drama king 🎭 Friday – Party animal 🕺 Saturday – TL scatter 💥 Sunday – Therapist 🛋️ Man is entertaining every single day 😂 #perfectmatchxtra #Tyclev #LaryeaDillon

Ty clev PMXTRA

12,530 views • 6 months ago

There's more rain on the way this week 🌧️ It won't be raining all the time but showers are likely for many, with Thursday looking like the wettest day. Totals will build as the week goes on👇
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There's more rain on the way this week 🌧️ It won't be raining all the time but showers are likely for many, with Thursday looking like the wettest day. Totals will build as the week goes on👇

Met Office

23,357 views • 3 months ago

Speedball is so pissed off with Kevin Knight big time on the Speedball Vlog I can’t wait for Wednesday 👍🏻
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Speedball is so pissed off with Kevin Knight big time on the Speedball Vlog I can’t wait for Wednesday 👍🏻

Ace Humphreys 🏴󠁧󠁢󠁷󠁬󠁳󠁿🦢

38,603 views • 4 months ago