What's The BEST Training Split? (PPL, Upper/Lower, or Full Body?)

Upper, lower, push, pull, legs, full body. The name of your split doesn't build muscle, the inputs do, which is why today we're breaking down exactly what goes into picking the right training split for you based on all the important things that go into it. So you can hit the intended volume, frequency, and everything else for your specific goals. How many days are in the gym and every other little piece that matters. And speaking of training splits, if you're not tracking your workouts in a spreadsheet, in a workout app, or even just a notes app on your phone, you have to realize how much progress you are leaving on the table. 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And just remember to use the code fs pod at checkout. We will also put the link in the show notes below. The gift cards are a little cherry on top too. I don't know why. I know. Feel sweet when I get one of those. I'm like, you didn't have to. But I'm a spending. I need to show. I always do this. Do you always go on these like spending purges? Yes. I think you realize that Christmas and the holidays are right around the corner and you're like, oh my I don't know about you. I never planned well enough for holiday presents. Oh, no, I always give gifts, but it's not really like my love language. So I don't really think like some people love to put all these thoughts into gifts. I'm a good gift giver. But I don't like, I'm usually pretty stressed out about it. But after since I just got back from a trip after I travel, I'll go through a period of like I'm really good about not spending anything. And then uh, like nothing like you cut out even, an extra dollar add on. Yeah. At the store. You're like, I feel that. But then a phase which is in words of affirmation, but gifts is number one. But Karina gives me shit all the time for that. I don't meet a lot of gifts. I've met a couple gift giving affirmation people, but it's not common. Any who? Let's give the gift of sweet knowledge. Am I right? Talking about training splits. This is a, one of my favorite conversations to have because there's a lot that goes into it. I like the more complex topics where there's not just one answer. And this is one of them. And I've recently changed up my split again. I usually cycle through a couple. And I'm going to talk about which ones I'm specifically doing a little bit later. Are you still running like a PPL hybrid? Yeah. That's your bread and butter though. That's your bread and butter on that. And when we talk about workout splits, all we're really talking about is how you're organizing your training throughout the week. And the four main splits are the PPL or push pull the exploit, which is, I mean, it's a classic. That's when you rock with a lot of people do. It's one of the most classic splits of all time. There's the upper body, lower body split, the full body split, and then the body part or bros split. Those are the four main splits that we're going to be talking about. But what we're going to go even more in detail with because honestly, on the surface, there are at least to me flaws in all four of those training splits. There's a lot of pros to some of them, but there's also a lot of flaws. So what we're going to even dive deeper into today is talking about hybrid training splits too, right? Not like hybrid training, but a hybrid split where you're combining different parts of each of these splits. For example, if you're doing a three day workout split instead of just doing one of those four, you could do an upper lower full body day where you kind of combine those two. And if you do that in different ways, depending on how many days you're working out, I think you can get a lot of the benefits and pros of each one while mitigating the flaws. And I don't think enough people do that. They just talk about the four splits on top. So we're going to break down each one, talk about the pros and cons, who it makes sense for, who it doesn't. But you have to understand this. I think this is the most important place to start. That there is no best split for everyone. There's a best split for you, but there's not just a best split where everyone would be doing the same exact thing. And it all comes down to how well that split lets you hit the inputs that actually matter for growth and progress at the end of the week. The inputs matter, not the name of your split. And just like everything and kill this, run it into the ground, we got to figure out where this came from. I think it was Lane Norton that brought up the conversation of like big rocks and little rocks. Is that where you heard it? Are my making that up? I heard it from you, but I know you referenced someone, but I don't remember who you got it from. Oh, okay. Definitely did not come up. I think it was Lane, like years and years and years ago. But the conversation of big rocks and little rocks or things that are really, really important in pertaining to your goal and things that really aren't that important that still matter a little bit. Those are the small rocks, the things that we don't really need to worry about. So think of choosing your training splits. A helpful analogy for this is kind of stupid, but think of it like deciding on what you're going to do over the weekend. When you're thinking about making plans for the weekend, there's usually a few things that are really, really important. Different for everybody, but for me, I want to have a little fun and relax. Those are my two big rocks for the weekend that I need to go into the next week feeling energized and refreshed. If I don't get either of those two things, I'm going to feel dragged down the next week. And I know this is a silly analogy, but hopefully it makes a little bit more sense. When it comes to training, things like progressive overload, you're training intensity and your overall training volume and frequency, those are the big rocks that you 100% need to look at to make progress. All the other little things don't matter quite as much. Not saying they don't matter at all, they don't matter quite as much. So when it comes to looking at how you structure your weekend, it makes a massive difference in whether or not you can accomplish the important things. If I try and cram all of my fun into a bender on Saturday nights, I might have fun. I might get that piece down, but I'm also going to be so exhausted that I won't be able to do anything the next day. And that will bleed into my next week, taking away from relaxation, my other big rock. I know this sounds silly, but this is kind of like when you're choosing a training split. All it really do is it's helping you structure your week. And choosing the wrong training split is where you can risk over or under training. You risk being in a constant state of under recovery, not letting you train hard when you're actually in the gym. And so much more, they can end up with you stuck in the same place and not moving forward. So it's not necessarily directly the splits fault that you're not moving forward, but it's that it's not letting you do all the things that actually matter. And this is where choosing the right training split can give your body the right amount of recovery, the right amount of stimulus for you to keep hitting progressive overload and all of the other big rocks to keep making progress. So it's not the biggest decision you're going to make, but it does play a massive role in how far you can take your progress. And it really comes down to a few things. I'm going to say four major things that matter when going into it. But does that at least lay out a decent structure or image on how training splits matter and where this weighs into progress? It's not the most important thing, but it matters. And I think people I don't know, not everyone, but a lot of people get really stuck in like this is the best split. No other split matters. You have to do this. And it's like, uh, that's actually not true at all. Exactly. You'll see that a lot. Exactly. And you can make equal progress on different splits. It just comes down to these four things, these four inputs, these are what's going to matter. The four things that matter when choosing a split at least first and the most important, I know I sound like I'm beating a dead horse up. The first and most important by far is can you be consistent with it? Okay, thanks dad. No, for real. Can you be consistent with it? I know this sounds stupid and trivial, but it's probably the top reason I see people fail when choosing the wrong split. Because when you build out a split, it's going to take all of those big rocks fit into that specific split. IE, you can make identical progress running a four day split to a five day split. But if the five day split will have all of those important things spread over five days, where the four day split will have all of the important things spread over four days. You can make equal progress, but if you take someone running a four day split and they hit 100% of their workouts, they hit four out of four days over the next 12 weeks. And you compare it to someone who chooses a five day split, but they're only hitting 80% of their workouts. Even though that's the same amount of workouts, right? So he's hitting four out of five days. The same amount of total workouts over the next 12 weeks, the person hitting four for four will make more progress every single time. Because because they're not missing any of the big pieces that go into it. So consistency matters. And I know a lot of people, I don't know if it's their ego or what goes into it, but they usually overestimate the good that they can do. We've had that conversation, right? Like if you ask someone who's not working on, okay, how many days do we wanna start with? They'll be like five, six. Give me as many as you can. And I'm like, you're going from zero to start. Like you're doing zero right now and you wanna jump all the way up to five or six, I don't think we need to do that. I think we need to tailor back. We've had that conversation before, right? - Yeah, especially when you first start getting into it and are like, yeah, like this is what I'm gonna do. It's just the tendency with anything you wanna like go 120%, you gotta be thinking about, first of all, you don't have to do that, but then it's also about longevity because I don't know. If you've ever, I don't know if anyone has had this experience, which I feel like a lot of people do, you start as a beginner in the gym and you start to get into it more. And you're just like, yeah, every day, no days off, I feel like everyone has that sort of phase. But then you, it's followed depending the length of time it takes to get here depends on the person, but you get burnt out from it because it's repetitive. It gets, I don't wanna say boring 'cause I don't wanna say training is boring, but that high kind of wears off and you're like, so I don't know. It's like you wanna prevent that burnout almost. That is pretty normal to happen and overtraining. Yeah, which it's easy to do, I think, when starting out, but until you realize how long you're gonna be training for, I mean, you're gonna be training for the rest of your life. - Yes. - Not just weeks or months, but years, decades. So I do notice that that typically that burn, I don't say burns out, but that love for trying to be in the gym is much as human-y possible. Does fade after the first few years 'cause you're like, oh, I'm gonna be doing this forever. - Yeah. - You know, distance makes the heart grow fonder. What do they say? You need to separate myself from the gym sometimes. All in all, that point basically getting across. How many days you choose matters a lot. And I always err on the side of caution. You can make equal progress doing a three-day split compared to a five-day split if things are programmed out correctly. Don't feel like you need to bind off more than you can shoot. And I'm always in this too. You're gonna be doing this for years. Start small, and if you can do it, you prove it to yourself. You choose three days for a split. And over the next two months, you hit those three days, three for three. Cool, bump it up to four or five next. Prove yourself that you can do the little bit first. And if you want to chew more, you can. Or maybe you find out that works perfect rather than running into a wall, feeling like you're just always failing 'cause you choose five or six days and you can only get there three or four. Life's busy, there's different seasons. But choosing the amount of days matters. 'Cause I don't care how effective or optimal your split is. A split not done is not effective. Now, the second and third thing that goes into it, these are more of these specific inputs that we're gonna pay the most attention to, are volume and frequency. Volume and frequency matter a lot. Probably the two most important things when choosing a split. Now, frequency is referring to how many times you hit a muscle group in a week. And this is where research shows that muscle grows best when you hit them two to three times per week. You're keeping this signal up that we're gonna be talking about. This muscle protein sent this signal. So different splits would work better depending on different days or how many days you're working out. If you train three days per week, a push pull leg split only hits each muscle group one time per week, where something more like a hybrid, upper lower or full body will let you hit two to three times per week, even training just three days. So that would work a lot better. But if you train, let's say six days per week, which I probably wouldn't recommend but we can get into that later. But if you train six days per week, a push pull leg could still work 'cause you're still hitting every major muscle group twice per week. So frequency or hitting them at least two to three times per week is what you want to do if you want to grow the best you can. If you don't want to waste any time. The other piece of that frequency and volume, okay? Volume how much you do matters too. And when it comes down to volume, research shows specifically and we're talking not just spread throughout the week but in one training session. Research shows that once you go past about six to eight hard sets for a muscle in a single workout. So just six to eight hard sets on a single muscle in a single workout that progress and growth starts to level off. Meaning if you have a chest day with five different chest exercises, completing 15 total sets on your chest if you're doing three sets for each, most of those sets are what we would call junk volume. Where after that eight set mark, anything after that isn't going to add to your progress, it's only gonna add to your damage and your recovery and your fatigue. So it's not benefiting you at all to go past that eight set point. So splits that spread your volume across two to three sessions instead of piling it all on one day are going to lead up to more growth. So those are the two most important inputs that we're gonna look at when it comes to training but the fourth thing that you really wanna pay attention to and this is what I usually talk about when I start working with a new client is when you reach this point after the beginner and maybe even intermediate stage and you're struggling and kind of hitting a wall and you've stopped making the progress is that you realize that your split has to reflect your specific goals, not someone else's or not just a generic goal. Your split should reflect your specific goals and this sounds trivial but you should actually enjoy doing it. And this matters a lot more than I think most people realize. Like first, what is your specific goal? If you're a girl, your goal might be more lower body focused and if you're a guy, maybe you're more focused on getting some caps shoulders or a wider back. Everyone's goals are a little bit different. Maybe your goal is more athletic or strength-based. It's all over the place. But if you're a girl who wants to emphasize leg or glute growth, running an upper lower body split for four days a week, when you're spending the same amount of time training your upper body as you are lower body, that doesn't really make any sense. It doesn't reflect your goals. And this is also where learning about hybrid splits can really help out. So in that example, if you are running an upper lower, maybe you just love that type of split but you do want more of a glute lower body focus, you can add a fifth day that's either a full body that reflects more glute specific training or a glute specific training day to reflect actually working towards your goals. And that goes towards any body part that you want to emphasize. Or if your goal, let's say, is more focused on strength, but you want to focus on, let's say, any other muscle group for aesthetic, you could do a PPL split and add a fourth or fifth day to really focus on that one muscle group to lift that you're trying to get better at. And not just what your goals are, but this is the thing that I think so many people do not take enough energy and spend enough energy on, at least thinking about when they're choosing a split is what you enjoy doing. If you enjoy doing your split, you're going to put more effort into it. You're going to be lifting heavier and harder for the weights you're choosing. You're going to be much more consistent with it. Those are three of the biggest things that matter when it comes to making progress, consistency and effort. I will take those two things every single day of the week. So how much you enjoy your training split matters a lot? And this is a dumb example of this, but if you're a basic dude, i.e. me, and you just don't love a full leg day, you just don't love hitting a full leg day. It's not that I like skipping it or I don't want strong legs. They're so important, but spending a full day on that just isn't that exciting to me and for a lot of people. So doing a split like upper lower, where I have two or three full leg days per week, I'm just going to lose a little bit of excitement. I'm going to be dragging into the gym. If I have to miss a day, I'll probably choose one of those days to miss, but a split like full body, where I have maybe one or two leg exercises every day of the week, I can get excited for that. 'Cause all I have to do is do this one or two exercise and then move on to what I actually enjoy doing. That's perfect. And I can spread that volume out. So I'm doing the exact same amount of volume throughout the week, but I actually enjoy doing it. So I can do it harder, do it better. That matters a lot and that's going to go into it. Now, the last piece that we'll go into choosing a training split or at least that we can't not mention is how long you've been training for. We've all heard of the term newbie gains, or if you haven't, newbie gains is just referring to the first year or real year of weight training that you're doing, where your body is hyper responsive to the new stimulus that weight training is putting on your body. It's hyper responsive. So you're going to gain the most amount of muscle in your first one to two years of training compared to ever, ever, ever again in your life, right? And every year, after that first year, the potential for how much muscle you can build, it basically gets cut in half. And every year after that, it gets cut in half again. So if you can expect to build 10 to 12 pounds in your first or second year of training of just purely muscle, that's about five or six pounds the next year, and about three to four pounds the next year. And that's at least for when it comes to women, but for minutes about double those metrics. And it really does come down to the individual, but when you're brand new to the gym and you're hyper responsive, you will make essentially equal progress in any split that you choose. You could do the bros split, a body part split, you could do anything, you could look at a dumbbell and you will put on five pounds of muscle in that first year of training. You don't have to put as much energy in this. So I would honestly say, do what you like the most. In the first year of training, just do what you like the most. But the longer you go on is when you have to get more intentional with it. And that's where people hit those plateaus and those walls, once they break from beginner to intermediate, and they just get stuck in that intermediate little section because it takes a lot more intent and structure to make progress. But when you're starting out, you can choose basically anything. I feel like that's a good umbrella for what, at least matters when choosing a split before we go into the specific ones. What am I leaving out? Anything important? - Well, I just feel like too. This is like, if you're listening and you're the type of person, well, like there's gonna be a group of people that are like super excited about this. maybe a beginner or you want to refine your workout split, you want to like really, really excited. And then there might be a group of you that's like, I just want to make this the most efficient as possible. I'm not obsessed with the gym, but I know I need to do it. I know it makes me feel good. I want to be stronger, I care about my physique, yada yada, those things, but I don't love it. I'm not passionate about it. And a huge misconception in like fitness and working out is that you like, you have, you should love doing it. You should like it, you should enjoy it. But if you're doing it for the right reasons, you don't have to love it. So like this can be really helpful for the people. And they're like, yeah, I love to go on my hikes. I love to go to my spin class and my Pilates and just go for walks, but I also know I need to strengthen terrain. How can I do this as efficiently as possible? So I don't have to be in the gym for five days a week. Can I do it three days a week or can I do it for and save room for the other things? And that is absolutely who this is for as well. And I also like, I feel like as I used to be one of those people that was obsessed with the gym and like obsessed, I still love it, but I don't need to be, I don't want to be in the gym every single day or five days a week because there are other things I enjoy doing, but I still have that passion for it, but that passion would have fizzled out if I still felt like I needed to go to the like, strength train five to six days per week. If that makes sense. Absolutely. Because two pieces on that is when you are choosing it 'cause not everyone's passionate about the gym. That's just like not everyone is passionate about doing it. And this is where choosing the right split, you have to realize the enjoyment piece matters a lot, but also just getting the most for your time spent. For a lot of people that don't love time in the gym, you can realize that doing a well-programmed three day training split per week can get you as much if not more progress than a poorly programmed six day training split. Half the time in the gym, more progress if you pay attention to the right thing. So that's where this takes advantage of that. And then also to the enjoyment factor of it. I'm still not gonna lay down on that 'cause you're absolutely right. What you enjoy doing if you like a more athletic style of training, building a split around athleticism will get you probably more progress than doing a typical bodybuilding split because you're gonna put more effort. You're excited to go when you do go. I think that's the biggest part is actually enjoying it. So let's break down each of the four big splits and talk about how we can hybrid these. So we'll start out with the bro split or the body part split. The body part split is affectionately known as the bro split, mostly because it's usually associated with bodybuilding magazines in like the early 90s and 2000s and just a typical bro's on social media. This split might also be, I'd probably say the most well-known training split. I know when I first started, but I'm also a dude, in the gym, I followed a bro split. Do you remember when you first got into weightlifting outside of college or athletics that you chose a split? Was this the one that you went with or my offer to this area in a different direction? - No, it wasn't. But I started training in athletics. I started in high school doing athletic performance training. So then I kind of shifted, I had that structure and I had a trainer and it was like really focused towards volleyball, but I was doing like a structured split. So I never really felt, I never really fell into that type of. - Yeah. - She's a lucky one. She's a lucky one. - Yeah. - 'Cause that's where everybody does it. Now the bro split, if you're still a little confused on what it is, it is where every major muscle group or body part is on a separate day of the week. So Monday is Chester, Tuesday is back day. Wednesday is shoulders, Thursday is arms and abs, Friday is legs, Saturday is Sunday is rest. Each muscle gets their time in the spotlight for one day a week. And generally when you do it like that, which I'm even thinking total side note, I always thought this was funny. There's what, Chester, Back Day, Shoulder Day, Arm Day, Leg Day. Why don't you split the leg muscles up in the individual muscles like you do the upper body? I always had that question in my head when doing it. I didn't act on it because I was a basic bro. But you know what I'm talking about? Like why is there a day? - Yeah. - A day, a hamstring day, a glute day, style of bro split. It's a dumb question. But I always thought that was funny, but probably why they need the bro split. But when you do a body's part split like this or where you have one major focus of each day, these are also really, really high volume days. You're doing a ton of sets and a ton of reps on one single body part in one muscle. And you're training until it's swollen, sore, pumped and basically fatigue. Like after a chest day, that's how I used to measure mine is if I could still do three pushups, I did not hit my chest hard enough during chest day. Like you break it into the ground. Now there's pros and cons to every split we do. And I know the bro split gets pooped on. Quite a no one sends it any love. But there are some pros when it comes to this. Now although there might not be many pros from like an optimal split point of view, there are a couple. And that might be just that it's more fun for someone to hit, which we just talked about matters a lot. Some people just might enjoy that style of training. The second is that you do get a really nice pump on those body part days compared to most other splits, which feels dope. Even though it doesn't really add into muscle growth at all or strength rose, the pump feels good. No one can argue that. And like we said before, having fun in your split will make you put more effort into it, which will be one of the most important parts. And if you are more of a typical bro, it does give you an emphasis on upper body because four of the five days you're training are devoted to upper body, where just one is to lower body. That's about all the pros that I could probably paint for that side or try to repaint for that side. The cons are a little bit bigger. The cons are a little bit bigger if you're trying to get the most out of the gym. The biggest one is that research suggests that rates of muscle protein synthesis, the process where the body uses protein to build the muscle in new lifters peaks at about 24 hours and then returns back down to normal after about 36 to 48 hours. So after you hit chest muscle protein synthesis peaks and by 48 hours, 36 to 48 hours. So two days later, it returns back down to baseline. And in more advanced lifters, and this is another reason why it takes a lot more intention, in more advanced lifters, it can be back to normal in as little as 12 hours, at least under 24, but in as little as 12 hours, that spike you get from training can return back down to normal. So this means that after two-ish days, no matter who you are, your muscle has gained all of the muscle that it can in response to that workout. And they're ready to be trained again. And this style of training typically hits each muscle group only once per week, which means you are waiting a full seven days again before training that muscle. And that's just a lot of time spent not building muscle every single week. That growth signal is just stagnant. It's at the bottom. So it's not that you can't make progress. It's just that you could be making so much more by doing other styles of training. And the other major con is the quality of your stress sets decrease as you go through the workout. I think anyone can attest to this who's done a chest day. Even at a full leg day, which is a staple in a lot of people's program still right now, is that by the fourth or fifth exercise, the quality of your sets and the weight you're lifting is nowhere near what it could be if it was structured at the beginning of your workout if you were hitting it fresh. If you're doing a chest day with five exercises, the last two or three are just going to be so much lighter than they normally would, because your pecs are going to be so burnt out from the first couple, at least if you're training with any sort of intensity. And the same thing goes everywhere else. And this is where leg days get a little bit more of a pass because you can segment them into quads, hamstrings, glutes, a little bit more. So it's not just like your chest is burnt out, but you can segment your leg days done correctly and hit something more well-rounded. So you're not doing that. But that's what's called junk volume. That example that we gave early on, if you're doing 15 total sets, everything after six to eight is not adding to your progress. All it is is adding to your fatigue and how long it's going to take you to recover from. That's what's called junk volume. So that's why these body parts splits for so many people just don't really make sense. They only really make sense if you're brand new to the gym. And even then, it'll work just fine. Like it's not going to be special, but even if you're brand new and you can make progress with it, it'll be fine. But you could do so much more elsewhere, especially when it comes to strength or anything else, where at least hitting them twice a week can get you so much more out of it. But the brosplay, it's not all good or bad. It's just mostly, it's just mostly bad. It is fun though, I can't lie. I do that whenever I do it's in town and we go to the gym together. We just hit the most basic bro arm day and just do it for a pump. It's the dumbest thing in the world, but I love it. - That's such a guy thing to do, I feel like. - That's like the girl equivalent of like a glute pump work out, they just do-- - Yeah, for sure. - 100%. It is, I feel like the guys at, ah, arms seem more vain. I don't know why. - Yeah. - But 100%. On to the next one, though, is the push pull back, the PPL split, which has been around for decades. Probably second to the bros split, I would say the most commonly used in proven work out split of all time. - Yeah. - You got, right? I mean, not just because you do it, but you've heard, like those two splits are what you hear the most of for sure. - Yeah, and I think a lot of with push pull legs too, is how it is tied into like why people get biased towards it 'cause they absolutely do when it's like, okay, well, it's not, you're acting like this is superior, but I think it's a lot of like biomechanics research on the pushing and pulling movements. And like, people get really lost in like, the evidence of it because of how your joints move and all that stuff and like the optimal way to do it. Like, I feel like that's one of the reasons why it kind of falls into that. I don't know. I feel like some people who just are, which push pull legs is my personal favorite for me, but there's people who think it's like, literally if you're not doing push pull legs, you are missing out on like the hard stop. You have to be doing it. And it's like, take it down a second. One of the more colty following. Yes. Is the push pull legs, but for sure. And for those who are still just a little confused, it is more movement based. The idea of PPO is simple. On push days, you train all muscles involved in pushing in the upper body, like your pecs, your delts, your triceps, you group all those together. Pull days, you do the same thing, but train all your muscles involved in pulling for the upper body. So all the muscles of your back and your biceps. And then on leg days, you train your legs, your glutes, your hamstrings, your quads, your calves. And the reason organizing your training into a PPO split can be so useful, especially for strength, is that muscles generally do work together in pairs. Look at any major compound movement, but not even compound movements. Every movement past that, you're moving all of this weight with multiple muscle groups, a squat, a deadlift, a bench press, an overhead press, even though they have main targeted muscle groups that they're working, they're mostly full body exercises, but especially targeting certain ones. Like for a bench press, yes, it's a chest, dominant exercise. But if you have weak delts and a weak set of triceps, your bench is never going to be anything special. Same thing with your back if you have weak biceps or anything else. So the idea that a lot of people love this and it makes a lot of sense is because muscles generally do work in pairs, right? When you press it off your chest or when you do anything, you have secondary and third set movers, they're going to help you move that up. And this is one that can be stacked with the big three compounds, so so well, where bench is on push day, deadlift is on pull day, squats on leg day. And I think a lot of people like that because the big three movements, I mean, one, they're powerful. They can do a lot. We've talked about that before, but it does give that more athletic style of training that a lot of people do crave. I feel like. The lesser bodybuilder style of training. And in most cases, a standard PPO is run on a three day split where it's like push day on Monday, then Tuesday's rest Wednesday's poll, then Thursday's rest Friday's legs, then Saturday's Sunday, our rest, you can do it a six day as well where you do push pull leg rest, push pull leg. A lot of people do this on like a four day rotation where they don't keep track of the day per week, but they do push pull leg rest and then just restart. So it's almost on a four or eight day cycle based on that. And there are pros. There's a lot more pros than bros, but there are still some cons. The first pro is that there is a synergy between movement. So you can spend a whole day focusing on just training the muscles of your back and working through any cues that you use to feel better in your lats, your traps, your rhombus, your rear delts, which can be some tricky muscle groups to feel. So you have a full day to focus on that, which can be helpful, especially if you're starting out because of how important it is to understand to feel the muscle you're training, not just to go through the motion. The second is that it is also very helpful for strength specific goals. I would say over hypertrophy. Since you usually have to hit compound exercises since you won't have time to hit all isolation exercises, at least unless you're in the gym for like what an hour and a half or two hours. And also it's good for those who need longer recovery is especially if you're doing it three times per week. You can usually schedule a rest day between each session, but you are getting at least two, three, four, five, sometimes six days off between each session. So if you do want to prioritize recovery, this is a good split, but this does lead us into the cons. The first con is that this split is usually used three days per week. Since most people don't make the best progress training six days per week. And because of that, you're only hitting each major muscle group once per week, which like we just talked about, unless you're brandy to the gym is far from optimal for at least getting bigger, not necessarily for getting stronger, but for getting bigger. The second con is that it's similar to what you see in the bros split wherever lifts you have later in your workout will be weaker because of the first few, right? If you're doing shoulder press right after a few hard sets of bench press, I promise you will not be able to lift as heavy for shoulder press as you did bench press. And then if you do triceps after that same thing goes in advance, or if you're doing bicep curls at the end of your pool day, they're going to be a lot weaker because you've done every pulling movement with those as a secondary muscle. So usually the quality of sets get a little bit worse as you go on. Now this is one of the best splits I like to use in a hybrid setting. So not just on its own, I don't think the PPL split just at base is great, but it's really nice to add days to like if you add a fourth day or a fifth day, you could do full body. And if you can do that and program that out correctly, that means you're still hitting each major muscle group twice per week, which is that sweet spot. That's what we want two to three times per week. That's the sweet spot. So it's really easy to mix for hybrids and you get that enjoyment and strength style too, which is why I love it so much. So who should do it is one, if you're a beginner, or if you need longer times to recover between your workouts, a three day PPL could be the perfect solution for you. But if you're past that newbie stage of lifting or a plenty of time to train, or if you're just dead set on gaining as much strength and muscle as possible, you'll probably make better progress with a different workout split that we'll talk about next, the upper lower, the full or hybrid techniques there. But again, this is one of those that once we'll talk about at the end, how to mix and match these a little bit more, I love is a good base when you add on top of it, when you add on top of it. But you love the PPL more than I do. Do I leave out any darling qualities of it? No, I don't think so, but like hypertrophy is not my main goal. So that's one of the reasons why it works really well for me. But this is just like a repeating pattern that you'll see throughout this episode is like your goals matter so much more than you think. I mean, we talk about that all the time, but like I feel like people are sometimes under, like, because if you're putting effort in, you want to make sure you're putting effort in toward the right thing. Yeah. And especially as you get more intermediate, they obviously they matter more. So I feel like. And that's where it's if your goal isn't to max out muscle growth, a three day PPL can work perfectly fine. It's your movements. You can play around with it, but it's really good to blend to which I think people leave on the table. They see it as black or white is either not optimal or optimal. It's like, well, you can mix it. You can mix and match which will get into more later. But after that is going to be the upper lower body split. Now this is a great place to be at base for a lot of people. And you can probably guess from the name, you're splitting different days up into upper body and lower body. Okay, so upper body muscle groups and lower body muscle groups. Normally the upper lower split has you working out in the gym four days per week with two upper to lower. Sometimes you can do an emphasis where if you're in the gym five days per week, you do either upper or lower, whichever one you want to emphasize. Or sometimes you can run it as a six day training split. I'm going to keep emphasizing this throughout the episode. I don't think for many people at all, virtually no people six days per week is going to be the best for muscle growth. Um, across the board, not that you can't, but you will just tend to see so much better recovery. And because of that, let's you lift so much more weight at such a higher intensity on the other days by training just three, four or five days per week compared to six days. One days off, it's just unless you're really, really young and you can bounce back quick and you're super adaptable. It's probably not the best thing for you. But that's how it usually works. Now, when you're doing an upper lower body split, which works best on four, five or six days, that will let you go basically every other day, giving each muscle group a full day to recover in between. And it still lets you stack up six to eight hard sets on each muscle group in each workout while still being able to rotate and hit everything in there. So this is why it does a really good job. If you're just looking to improve every aspect of your physique, upper body, lower body without really any emphasis, it does a really good job on letting you spotlight every little thing that matters for just the right amount of tension, just the right amount of input, and then move on to the next one. It does a really good, really good job of this. The only cons that come with the split is that sometimes the workouts can be a little bit longer, especially if you're trying to hit every major muscle group in upper body in one day. Like stretching past the one hour mark is virtually inevitable if you're doing it right on upper body days. You got to remember you're training your chest, your back, your shoulders, your biceps, your triceps, five different muscle groups all in one day. You just got to be on your gain. You got to be on your gain. So if you have a personal goal and want to emphasize upper lower body more than the other, this split pretty much does everything right down the middle. So if you're doing a four day upper lower, this is the example I gave up beginning. If you're a female who wants to prioritize glutes, it doesn't make sense for you to do four days per week, where 50, 50 of your time is split with upper and lower body. Your split should reflect what your specific goals are. But upper lower is a great place to be and also a really good mix and match. Now finally, we got to touch on the higher frequency full body training split, which I think I think about this more than you. Do you ever think about like your favorite episodes we've ever done? I think about that more often than I should. I'm like, "Oh, do you remember this?" "Oh, do you remember that?" The full body training episode, the high frequency one, was top three for me. Well, because it's your favorite thing ever. Maybe, maybe a little bit. But do you think about that? That was one of my favorite ones. The sleep episode was one of my favorite ones. Yeah. I always just like that. Well, remind me, I'm like, "Oh, that was such a good episode." Seriously. That full body one sticks out sometimes the most out of anybody. But just because I think it's not only the most underrated style of training, but also the most misunderstood training split out of all of them. And full body workouts are more or less exactly what they sound like. They're workouts in which you train pretty much all of your major muscle groups in each session. And when you tell most gym bros, especially about this setup, they look at you like you of literal horns. growing out of your head. Most people typically see a full body split as a beginner workout routine or for someone who can only make it to the gym once or twice a week, but it's actually the exact opposite of that, which is why more and more top level natural bodybuilders and physique competitors are adopting the style of training. And there's a few reasons for that or what makes a higher frequency full body training split work. First is that most people confuse what actually makes progress. So many people in the early 2000s and the 90s, used to think that muscle damage or those little micro tears that you make in your muscle during training was the main driver for muscle growth. And this is where the typical bro or body part split came from. The idea that you just drive one to two muscle groups into the ground, causing as much damage and as many tears as possible, like a chest day and arm day or whatever, and then giving it the rest of the week to rest and rebuild from all of the damage you caused. But we know that muscle damage is arguably, I can't even say none, but virtually has next to no added input in what leads to progress. Muscle damage does not lead to progress. It's not what causes your muscle to grow hardly at all. It's what's called mechanical tension. That is the main driver of muscle growth is mechanical tension, not the damage that's caused. It's mechanical tension or just the force that you put on your muscle during both passive and active tension. That is the single most important thing when it comes to growth, not a pump, not micro tears, just how much tension you can put on your muscle over time. And this is where a lot of the misunderstandings of a full body split starts to melt away. 'Cause the first thought that pops in your head when you hear full body training is that you won't have enough time to recover. How are you gonna recover doing full body today if you did full body yesterday? That's the first thing that you think of. But most people are basing this off the fact that they're associating that feeling of, let's say how sore your leg days are after a leg day with how sore your legs will be after a full body training split. 'Cause guess what? Hitting four to six to eight sets on your legs isn't gonna cause the same amount of soreness as if you hit 20 sets on your legs like a typical leg day does. It's not. It's gonna apply a lot of quality tension, but it's not gonna apply a lot of damage. And damage doesn't really matter. We know that now. So you can get all of the good without the bad that you need to recover from. And that's where this starts to shine. Like what if instead of 16 sets on one day, you did four sets as hard as you could on four different days throughout the week. You're doing the same amount of work throughout the week or at least the same amount of sets when we measure it. But the quality of those sets will probably be so much higher allowing you to apply so much more tension allowing to hit them more frequently throughout the week. And this is where I think more advanced lifters, this becomes so much more important. Because as you get more advanced, the time course that muscle protein synthesis, that little trigger that growth signal is elevated, decreases. We just talked about this. When you first start lifting weights, it can last up to 48 hours after a training session. In highly trained individuals, it's closer to 12 hours. It's closer to 12 hours. So the theory is the more frequently you can hit a muscle without causing excess damage, the more spikes in muscle protein synthesis, you see throughout the week. And the less time muscle protein synthesis is lowered, which will lead to more growth. And one of my favorite examples of this, without getting too deep into the weeds because we have that full episode on full body training, is the Norwegian frequency project. It's one of my favorite examples of this where it was back in 2012. Norwegian researchers conducted a secret project called the Norwegian frequency project and you can look this up online. And this study was designed to give their national power lifting team a competitive advantage. So it was never published in a peer review journal. It's only been presented a several times in a scientific conferences. And only one abstracted surface on the internet, but nothing really else. But here's why this study was so cool. It was used in highly trained lifters and splits that basically put them to two groups over 15 weeks, which is a very long time for a study looking at this much detail going into training. Group one was doing full body three times per week and Group two was doing full body six times per week. But each group exactly matched the total amount of sets, the total volume they did throughout the week. So for example, Group one doing three times per week, they would do something like six sets of each muscle group three times per week, totaling 18 total sets on each muscle through the week where Group two was doing six days per week, would do something like three sets on each muscle group, each of the six days per week. So they both totaled 18 total sets throughout the week. One was just doing a more condensed, the other was doing a more spread out. And in the 15 weeks, the six time group, the high frequency group, got nearly twice as big and twice as strong as the group training just three times per week. They increased their total strength by 10% compared to just 5% and nearly doubled their muscle size in that 15 weeks. And this is even more significant because they were looking at already very extremely advanced athletes where progress is hard to come by in general. And that's why I love this example. But the pros of this are that it's easier to increase volume on a specific muscle group. This is why I like adding this on as hybrid days to any other split. If you wanna emphasize glutes or delts or bring up your back or anything in particular, with full body, it's very easy to do that 'cause you can just sprinkle on one or two sets onto that muscle group in each workout. So you're adding maybe five extra minutes to each workout rather than trying to add a whole day on top of something else. I really wanna grow my delts, so I'm gonna add another delt. They have to go to the gym. It's gonna be another hour on top. It's adding five minutes to each day to emphasize a certain muscle group. So it's very easy to pour anything to what you wanna emphasize. The second benefit of a higher frequency style of training is higher quality volume. Think about what we talked about earlier. If you're only doing three to six sets on a muscle group per day, each muscle group is going to be fresh going into it instead of very fatigued and tired from the previous exercises. This at least is the biggest difference that I notice going into it, especially because you're not usually sore from the previous day either, which is usually something that can really hold you back. And the third biggest one is that strength is more of a neurological skill aspect. People always forget that. Strength is more of a skill. There's a neurological aspect. Just like any motor skill does like playing the piano, riding a bike, you get better at practice because your neurons are getting better at connecting. Strength is a skill. So training each muscle group more frequently through the week is just getting you more practice on contracting that, on feeling that. This is why I hadn't even learned this until I trained with that powerlifting coach Joe a long time ago, most powerlifters for their compound lifts are doing them three, four, five times per week. A lot of the powerlifters in the world are bench pressing five times per week, not taking it close to failure, but they're benching five times a week. Most people, again, look at that and think you're crazy. But when you program it out, right? And this is not close to failure. That's a whole nother conversation. You can listen to our conversation we have with Joe on how to do that. You're not just maxing out on bench five days a week, but it is a skill. And the better you get it practicing that, the better you can get in use, right? So that's the biggest piece. And that's why full body has a lot of hidden benefits that a lot of people don't think about. And the cons of the full body split are really just in how you implement it. A lot of people don't know how to program it out correctly and it ends up in overtraining, which is very real. It's a very real possibility because you're used to doing so much. But when you learn how to dial it back and actually work on some high intensity fewer sets, you learn that that's really hard to do. And there's something also called this repeated bout effect that we've talked about before. After the first week, you're going to be more sore than usual, hitting it with such a high frequency. But after about your third week, your body adapts to the new stimulus and it learns to recover quicker from your training. And this is honestly one of the biggest notes I've gotten back because our full body training split in premium, that's still our most downloaded training split to this day. The number one DM I get from people who do it and try it because people reach out, mostly just in awe. They're like, holy crap, not no full body could work like this, is that they didn't think their recovery would be better. Not only did it not get worse, but they're like, I feel so strong every day. My recovery has gotten so much better and my progress is moving forward at a pace that it never has before. And it shocks them. I think that's why they reach out, which I love it. I love talking about this stuff to people who try it in the DMs. But it shocks them because you spend the complete opposite about it, which I think is huge. And how you want to run hybrid splits because that's where it comes down to the four big splits on how to do them, how you would run a hybrid split again really is how you want to mix and match throughout the week for everything else. How many days are you hitting each major muscle group or how many days does that split let you hit each major muscle group? Do you enjoy it and how is it built around you? Right, so we've talked about each split on their own. For most lifters though, something in the middle or that hybrid split really does come in handy because they can combine the best parts of different structures from frequency of full body to the volume of upper lower or the focus of a PPL and you can tailor them more to your goals and recovery. And I wanted to give a few examples of specific hybrid style splits that I like and for a few different reasons. But before that, I know I just skated through full body and everything else. What did I leave out from those four big split reviews? anything major stick out to you. Do you feel like there's any that, I don't know, I'm trying to word this properly, that maybe it's the full body because you were just saying this, but any that you have to be more careful about, a bit more intentional in terms of how you're planning it out. Do you know what I mean? No, I do. I'm just thinking about it because it's taking me a second to formulate my thoughts because at first jump, I could see full body taking more emphasis. At first jump, I could also see upper lower because it's very easy to overtrain, but really there's all of them. So I think all of them do require a little bit more intention. You can't just wing it and you never should just wing it. You should have some sort of a plan going into it for certain, but I think that highlights and might even answer that question is that all of them require a little bit more intention going into it. It's very easy to screw up. Your full body is probably easier to screw up because so many people are used to doing too much. And if you try and hit your legs like you do on leg day on a full body day, on top of everything else, one, you're going to be there for like three hours. If you're programming correctly, you should be in and out in under 60 minutes. And not only that, but you're going to be so sore and broken down. I guarantee you're injured by week two because by the next day, you're trying to go back in it. You are probably so sore you can barely move. So full body is probably the easiest one that you could screw up, but that's at least in the short term. Yeah. In the long term, I think splits like upper lower or the bro split are ones that people screw up because they unintentionally without knowing are just doing way too much. They're doing way too much on each body part throughout the week that they don't need to be doing. And you don't realize it's just because your body so used to it, how much that can really get in the way. You don't realize how much more you could be doing until you dial it back a little bit. And that's because most of those splits to the upper lowers and the bro splits are run five or six days per week. And it is funny because everyone goes on that natural curve where you fall in love with the gym. You want to be there six or seven days. You get a little tired with that. Your body starts to break down. You think about going down to five days a week, but you're like, I feel like I'm going to lose so much progress. But something ends up kicking you in the butt and you go back down to five days per week. And after the first few weeks, you're like, Holy crap, I've made more progress in the first month or two of this five days, but then the last year of my six, seven days split. And the same course runs itself five days. You go, you go, you go, you plateau, you question going down to four days because your life's busy because all this, you do drop it to four days for some reason or another. And then the first couple of months, you're like, Oh my God, I'm making so much more progress to in four days than I was five days than I was six days because you're realizing how important it is to recover from your workouts. That's when you build to get stronger is out of the gym, not in the gym. If you're constantly living in the gym, just breaking yourself down, cool, you're doing the first thing, but you're missing the entire step that matters to actually come back stronger. So I think that's where upper lower and body parts splits are easy to screw up over long term because it doesn't smack you in the face like screwing up short term in full body does. You won't be so sore. You can't get out of bed and injure yourself, but it limits you long term. Did that answer your question? Or that just go in a totally different way? No, I feel like that answered it perfectly. And that's kind of what I thought too. I just feel like also thinking through the lens of people listening to this, a question that we get asked often to say someone's always been doing push pole and they love it. Or they just started and they finished the push pole program and they want to do it again. Is that fine? To just stick? Is that fine? To stick with the same one? Do you recommend switching it up? Because I know some people feel, especially if you've been stuck in that almost like not yo-yo dieting, but yo-yo exercising, trying something new all the time and then you get, "Oh, I've been doing push pole leg for two, three years. Is that okay? Is that a bad thing?" Oh, totally. If you're obviously, if you're not making progress if something's not working, avoiding the obvious there of like, "Oh, maybe trying something new." But kind of like, is that okay to stay with the same thing? Funny because as you're saying that, I'm 100% agreeing with you, but I also see the opposite end of the spectrum where people feel the need to switch things up every three to four weeks. Yeah. Not just, "Oh, I've been sticking to this for months, let alone years, but I've been doing this for two, three weeks. I need to switch it up. I need to confuse my muscle. I need to get it going." There's not necessarily a right or wrong answer for too long. No, there's no such thing as going too long on a split. There are times that you want to change, but I would say that the biggest problem people have is the opposite of not sticking to a split long enough, not sticking to the movement's long enough. And that's where in most of our three day programs outside of the hybrid that we released last time, for the same three months, you are doing the majority of the structure very similar over the course of three months. We're just applying progressive overload in different ways, progressing the reps on movements, progressing the weights on movements, stepping forward on different aspects there, but you're doing more or less the same exercises each week. We're just moving things forward. And that's back to the skill piece too. It lets you practice and get better at it. If you're changing things up every week, every workout, every couple weeks, you're not going to get better at anything. That's the biggest problem I tend to see. So I would say the biggest problem is the opposite. People don't stick to a split long enough, but if something's working, it fits your life, and you're doing it for three years, keep doing it. The biggest issue, I think, with the long term thing is that people don't realize because it happens, it's a slow moving problem. People don't realize that their lives change, and they're in a completely different spot than they were a year ago. So the split that worked for them a year ago, it's not that the split wasn't working. It's just that their life is so different now and their time commitments and their energy that they can afford to give to the gym isn't where it was a year ago. So they might need a new split to fit their lifestyle. That's probably the biggest flaw I see. People not realize. That's a big one. But the hybrid approach, I think, works so, so well. And that's why I wanted to go through a couple examples of what that actually looks like. Some of my favorite hybrid style splits, and the reasons I would do them in no particular order, we'll start with the upper lower plus full body hybrid for three to four days a week. This is if your goal is to maximize frequency, recovery, and for people that are short on time. This is where you would do something like Monday, full body, or compound heavy squat, bench, rows. Wednesday would be upper body, push pull focus, Friday would be lower body, so like hip hinge, quad emphasis, and then an optional Saturday full body accessory with shoulders, calves, arms, things like that made up. That would be a good hybrid split where you're doing full body twice, upper lower once each. Why it works is because again, let's look at it. You hit each major muscle group two to three times per week for consistent progress. The full body sessions front load the week with higher value compounds, while upper lower days balance fatigue a little bit later. It's great for people who want growth and performance without living in the gym. I love an upper lower full body split. A glute bias or any emphasis, bias hybrid split for lower body focus lifters, or anything you want to emphasize would be something like Monday lower body, which is more glute, quad focus, Tuesday upper body, push emphasis, Wednesday would be glute or whatever you want to emphasize focused, Friday would be upper and Saturday would be full. It's an upper lower glute upper full. It kind of goes all over the place. But this way your glutes and legs get trained three times per week or your emphasis muscle gets trained three times per week from different angles and intensities. Upper body still gets adequate volume and it keeps recovery balanced and avoids burnout from back to back heavy leg days. Then if you have more of a strength and hypertrophy hybrid, so for more power building goals is what I would say, where you combine powerlifting strength structure with body building style accessories would be a good four five day split where you're doing let's say day one is squat focus. Tuesday is bench focus. Thursday is more hypertrophy upper body focus. So you have more volume isolation on your upper body. Friday is the same but for lower body and then an optional fifth day would be an accessory day for weak points. That would work for basically early week low rep days to drive your performance on bigger lifts, later week high rep sessions to drive muscle growth. You can cycle it in four or five day variations depending on your recovery. Another good focus block for hybrid would be more for advanced lifters or physique refinement. This is where you keep everything maintained while emphasizing one priority area for four or six weeks which tends to focus a little bit better. Just so you can really pour everything into it for just a few short sprints at a time. This would be where Monday would be your focus muscle. So in this example, it just a delts. Tuesday would be full body compounds. Wednesday would be rest. Thursday would be upper. like secondary volume, Friday would be lower and then Saturday would be your focus muscle again. And why it would work is you give a little extra frequency and volume to your one goal like glutes, arm, shoulders, whatever, but everything else gets maintained without really repressing. Those are several examples but hopefully you can tell just by running through those, there's almost an infinite amount of ways you can do this. The same result has achieved every time though. How frequently are you hitting them through the week? Does it let you spread your volume out through the week? Does it prioritize recovery? That's what the ethos of this episode should be. When you're choosing a split, the name, the specific split, it doesn't build muscle, the inputs do. There's no such thing as a perk work out split. It just comes down what is best for your goals, your experience, your preferences, and are you checking off those few boxes that we talked about? That's the takeaway from this episode. I hope. Yeah, I also feel like there's a level of when you like with having the most efficient and best workout split for you, that's going to be get you the most out of your workout. There is a level of maturity, I think, in training in the gym, as well with really understanding and valuing recovery and how it isn't just go as hard as possible and push yourself as much as possible and as often as possible. I think there is that level of, I'm not talking about the level of fitness that you are, but just maturity and understanding of what needs to be done in valuing that because everyone hears that recovery is important, and hears don't push yourself too hard, but it doesn't stick. It's not like it's for value yet. And I think once people do start to cement that into, as this is not something that's just important on the sidelines, this is a fundamental part of my training program, that's when I think people see some of the biggest changes. Yeah, it's one of those things though that is, it's one of those pieces of wisdom that you can only really learn through experience. I feel like, and that's why everyone, like you said, everyone knows recovery matters. Everyone knows it's really important, but you usually don't end up there without pushing it too hard first and then saying, oh, I need to dial back. And for good reason too though, because everyone is different. Everyone has their own level, that line that they can push too before it's too much versus too little. Everyone's different based on all the moving parts in their life. So it makes sense. Like what's too much for someone is not too much for someone else. I feel like in the gym and fitness and stuff, it's almost like a canon event of like, oh, I used to go so hard and then I literally tore my rotator cuff or screwed up something and you're like forced to value rest and recovery and then you start to do things. This doesn't have to be an injury. It could be anything, but I feel like it's a lot of people if they've been working out for a while, have that moment of, yeah, I just could have avoided this situation if I just prioritized recovery more in that way. Always do. Yeah. I'm even thinking if you're one of those people who feels like they've fallen out of love with the gym, maybe you used to love it, you used to go five, six days a week and you've just fallen out of love with it. And you're so training five or six days a week, that was a dumb little love quote earlier. Heart makes the, or what is it distance makes the heart grow fonder. It was a dumb little love quote, but it makes sense. When you step down, I've had so many clients where they're in five or six days a week and they don't feel burnt out, but they just, it starts to feel a little repetitive at that point. And then when you start to switch it up and you go down to four days, or even three days occasionally, I think four days is a really good sweet spot for most people, where you're spending now most of the week in and out of the gym. You have three days where you are not even thinking about the gym. You're not in it. You don't realize how much you miss it until you do that. And then when you are in there, you're like, oh, damn. I'm excited to work out again. I'm excited to hit this because I don't have it as a constant stimulus every day of the week. Most people don't realize that that have fallen out of love with it. You might just be doing it too much. That's just with everything. If you have every single day, it's going to get bored of it eventually. So that is another reason for sure. Training splits. We should, we should have done a tier list, a training split tier list for this episode. A little too late for that though. Too late for that. But if you're in premium and you have more questions about different trainings, please hybrid, let us know in this week's AMA. We do that every single Friday where we answer your questions. So if you have questions about this episode or how to mix and match different ones or even our own programs and premium, let us know because we talk to you guys every Friday. So if you're over there, we'll talk to you just a few short days. If not, we'll see you here next week back on Monday. And hopefully by then you've already spent half your paycheck on supplements stocking up for the year because this is smart financial decision. You're buying in bulk. That's how it's a smart. No, I love just fine purchases and a good sale. I'm going to justify a purchase. It's scary how easy it is sometimes. I'm so good at justifying anything. It's actually a disgrace sometimes. Am I going to spend $500 on supplements? And then I'm like, well, is my health not worth $500? Like my health, like would I rather be crippled in a hospital bed for $500? I would pay $500 for that. And we got a speaking of me saying that I'm saving money after my trip. Literally the first thing I do when I get home is get a new suitcase because my suitcase is trash. I spent $425 on an away suitcase. And on a set my large checked bag. And my whole thing was they have a lifetime warranty lifetime. So that was it. You can literally just stand back for free. Yeah, easy is justification for me because I'm like, oh, I'm never because I my checked luggage. I've always gotten like $100 shitty Amazon luggage and I have to replace it like every two years because it gets destroyed. And I'm like the amount of money I'm going to save. See, I think that's just a good justification. Good justification. Yeah. No, it is. I'll go. I do CPU. I go cost per use. What's this worth? Because it might be 420 or something expensive. Like when I bought the ordering, I'm like, yeah, it's expensive up front. I'm using it every single day every day for years. It is pennies a day to use something like that or like luggage that is basically you just paid 420 for the rest of your life. That's it. Yeah. I think that's a worth like you're paying less money now. You're smart. See you smart. You're figuring out my boss and accent coming out. So splurge everybody treat yourself. That's what we're talking about. As we got them. If you have questions, we'll talk to you over on AMA. If not, we'll see you back on Monday. That's it. Love you. Bye.