Upper/Lower/OFF/Pull/Push/Lower/OFF Is better than… Upper/Lower/OFF/Push/Pull/Lower/OFF Few understand this

That's one 🔥 machine.

So fucking sick

Yes sir. Separate pull and lower for recovery

IYKYK

I’m an idiot so I do legs/push/pull/lower/upper

When are the off days in this?

Thursday and Sunday

So which days are what?

Monday Legs Tuesday Push Wednesday Pull Thursday Rest Friday Lower Saturday Upper Sunday Rest

This is an excellent way of going about it especially if legs are more of a priority

Do you prefer it to the U/L/Rest/U/L/Rest/Rest?

Both great I prefer what you just listed personally

Phew

Forgive my ignorance, but what's the reasoning here?

If you perform a hinge pattern like an SLDL or RDL on the second leg day, there’s going to be overlap with pull from the day prior

Ah, perfect. Thank you!

On your 2nd lower day, are you just repeating the same exercises as your 1st lower days? Looking to mix in a second lower day to get some more growth, just wanna make sure I go into it with the right plan. Can I do extensions, sitting curls, hacks, adductors and calves x 2 days?

You can keep it the exact same or vary it some In most of the plans I write, I vary it some

The first split makes sense because Pull → Push minimizes interference between consecutive upper-body sessions, while also giving the pressing musculature an extra day of recovery from the initial Upper session. Push → Pull reverses that advantage. The difference isn’t frequency, it’s fatigue management and exercise interference.

7 days full body, 2 sets per body part is the goat. Even fewer understand this.

Legs/push/pull/rest/lower/upper/ rest

How do you feel about anterior posterior? A,P, rest, A,P, rest etc. This solves the issue of rdl on lower interfering with pull as you just do them together. It also separates lower compounds rdl and squat that use large muscles and are quite taxing.

I still prefer upper lower cause there is still interference Ex: If you squat one day and then do RDLs the next…that’s heavy glute overlap potentially

UL x ♾️ is the way

What about Push-pull- Legs- off- upper-lower-off

Do you like the angle of rowing on the Prime Extreme Row? My forearms get pumped

I saw this split on insta from Ziad Mansour. What you think Day 1: Legs (Strength focus, lower reps/heavier weight)Day 2: RestDay 3: Chest (Strength focus)Day 4: RestDay 5: Back & Biceps (Strength focus)Day 6: RestDay 7: Shoulders & Triceps (Strength focus)Day 8: RestDay 9: Legs