#Legs Push Pull

Give the simple approach a try ⬇️ I’ve been getting a lot of messages on YouTube and Instagram from guys who have been trying this approach lauding their success with it… it took getting these messages for me to even realize just doing a handful of big compound lifts, and only one or two per day, was any kind of unusual approach. This is what I’ve been doing for years. I have a 6 day split, and basically do one exercise per day with the exception of Monday when I do flat bench + dips and Thursday when I do incline + overhead press. Master the basics. Throw in a few fitness dailies to refine the weak points. And that’s it! Do I only EVER do these exercises? No, but it’s 95% of what I do every day in the gym… everything else I might try on the odd day is not scheduled. Programs/Links: • The Ultimate Workout Split 📕 • The Fitness Dailies 📘 (Link in bio) #soberfitness #fitness #workout #exercise #gym

My 5 Favorite Lifting Splits All these splits I have done in the past and have enjoyed the layout of each one. Each one has had its advantages based on what my training goals were at the time. Split 1: 4 Day Lower Upper Rest Lower Upper Rest Rest Split 2: 5 Day Lower Push Pull Rest Lower Upper Rest Split 3: 5 Day Lower Upper Rest Lower Chest & Back Shoulders & Arms Rest Split 4: 6 Day Legs Push Pull Legs Push Pull Rest Split 5: 6 Day Legs Push Pull Rest Legs Chest & Back Shoulders & Arms Rest I have training plans that include all these training splits. Link in bio. Split 1 (Program name: 4 day Powerjacked). Split 2 (Program name: Pop the Top). Split 3 (Program name: Jacked). Split 5 (Program name: Winter is Coming). @rawnutrition [code DYLAN] @gymshark [code DSHAN10] Training Plans in bio YouTube Channel “Dylan Shannon”

Comment on DM ‘SPLIT’ I’ll send you the full breakdown for free! This plan combines a Push/Pull/Legs structure with an Upper/Lower emphasis, ensuring every muscle group is trained twice per week. Compounds and isolations are balanced for strength and hypertrophy, with one leg day focused on hamstrings/glutes and another on quads. Abs are trained multiple times per week for core development, and recovery is built in, with two rest days. It’s designed for intermediate to advanced lifters who want to maximise muscle growth, strength, and conditioning. 👍

All 3 of these training splits are available on my training platform. Comment “GAINS” for a free trial.

Upper/Lower Split available on my Strength & Hypertrophy platform.

Day 1 of my training split of combining multiple lifting styles is full body low reps (1-6) compounds only Due to longer rest times, I only focus on compound lifts on this day This was the first week of the program so it’s common for me to do only 1 set for some of the lifts especially if they are more fatiguing and if I unintentionally went too hard (didn’t leave enough reps in reserve). I’ll typically leave 3 reps in reserve on most if not all lifts usually during the first week. I place my focus/highest priority at the start so to kick off we have: Band assisted iron cross (1 red band doubled): 2 sets of 5 reps (3 reps in reserve) Then off the knees dead stop overhead press w fat grips (85kg): 1 set of 1 rep. Usually I do 2 sets of 3-5 reps (on the 2nd set I drop the weight by about 10%). I’m using fat grips on my overhead presses to see how it transfers to without fat grips Banded rack pulls above knee (300kg + red bands): I did 1 set of 5 reps here. Because it’s the 1st week, 1 set was enough of a stimulus for me here here (3 reps in reserve) Band assisted 1 arm chin ups (red band singled): 1 set of 2 reps (1-2 reps in reserve). 1 set is enough for me here as I’ve done 2 sets overall. Banded heel elevated Zercher squats (140kg): 1 set of 3 reps (3 reps in reserve). Again only 1 set as I went heavier than I should’ve. I’ve gone heavier on these, but it’s been a while so I’ll need to work on form properly again so I don’t hinge too much. Bands give me more work on the traps Assisted Nordic curls: 2 sets of 5 reps (3 reps in reserve).

Why is 2 set method terribly insufficient for dips & pull ups evolution at ANY LEVEL? . First we need to look what the method is. Its 2 sets to failure at “bodybuilding” rep range of given exercise something followed by same protocol with second exercise (pull up + rows). Once in 5-6 days! . What’s wrong with this? Lets put some points. 1. Always training to failure -> poor adaptation to exercise -horrible specific work capacity, guys are actually sore many days from such session -possibly not consistent technique and suboptimal neural efficiency of movement because of lacking work in comfort rpe 1.2 Always training to failure -> no real progressive overload, you just believe that you do better next time (and after not long time it won’t get better anymore… despite “deloading/more like actually taking easy session” according to the program 2. Insufficient frequency -> 1 training in 5-6 days is too little, you are not Thor preparing to deadlift half a ton, you should practice your movements often, lets say 3 times per week. 3. Insufficient volume. 2 hard sets are okay, I do it too instead of 3-5 sometimes but why? So I can recover fast and do quality sessions sooner. 2 (4)sets in 5-6 days is bad stimulus for movement evolution and not so great even for bodybuilding, but its not so terrible there These are just some points, its not just little details its fundamental flaws. And no this is not a shortcut to hack skill progress later as used to be stated in programs (idk exact wording its on YouTube) . Also why do I have no moral problem to attack someone’s methods? If the methods are bad and the guy lies about his performance (remember 80kg*7 screenshot) and used not true statements in his marketing (again more if this is on superClarkson’s YouTube) I have no problem to talk 💩 😉

Strength is the base.

Want my split for free? ⬇️ Comment “SPLIT” and I’ll send it your way. Just be sure to follow so I can send it to you

Push. Pull. Legs. Three words. Endless gains. PPL isn’t trendy because it’s clever — it’s timeless because it works with human biology instead of fighting it. Push days load the muscles that extend joints: chest, shoulders, triceps. High neural output, clean fatigue. Pull days balance the system: lats, upper back, rear delts, biceps — posture, power, injury prevention. Leg days remind you that progress starts from the floor: quads, glutes, hamstrings, calves… and a nervous system that knows it just did something serious. The magic is simple: You train hard, recover fully, and hit the same muscle again before it forgets how to grow. Frequency meets recovery. Volume meets intensity. Chaos is politely escorted out of the gym. This split scales beautifully. Beginners survive it. Advanced lifters thrive on it. Hybrid athletes use it to anchor chaos. That’s why it’s still here while other “systems” quietly disappear. Train like an adult. Structure beats motivation. Repeated effort beats novelty. Muscles don’t care about aesthetics — they care about tension, intent, and time under the bar. #pushpulllegs #hybridtraining #strengthtraining #musclebuilding #strengthtraining gymreels coachlife

Achieved this weight back in Nov 3, 2025. Was stuck at it for almost 4 months for several reasons, including minor injuries and a 3-week break. Now I can finally add 5 lbs into my next workout! 😆 #weighteddips #weightedcalisthenics #gym #workout #progress

Some tips that helped me understand these exercises better! 1. Drive your head under the bar when doing overhead press: this comes from weightlifting. It’s your strongest position and it’s the best way to stack and load the skeleton and helps you get away from leading back to cope with heavier weight. 2. Break the bar over your torso when rowing: this is going to help improve the mechanics of this core exercise. 3. Spam bodyweight dips: when you do a lot of bodyweight dips before you add weight, you give yourself a better chance of avoiding a lot of the shoulder problems that are so common with this exercise by giving all that nice connective tissue that will insulate you from injury time to develop. 4. Do you squat ass to grass or parallel? If you don’t have good ankle mobility you should squat parallel otherwise you may compensate with a pelvic tilt to get that depth, and this is where you blow out a disc at the base of your spine. 5. Spam barbell rows ahead of pull-ups: this is going to help you iron out the neuromuscular pathway that will help you engage the right muscles when overhead pulling. 6. Push the world away from you when deadlifting: this is another mental technique that will help you figure out the mechanics of another core exercise 🫡. #soberfitness #fitness #sobriety #bodybuilding #gym