Build Your Best Training Split: Arnold Blueprint (PPL), Full Body, or Bro Split?

Описание: Welcome back to Toby On Fitness Tech! In this video, I finally answer a question I’ve been getting since my extreme six‑month transformation: “What training split do you use?” Instead of a simple “push–pull–legs” or “bro split” answer, I walk through why the real answer is: it depends on your goals, your recovery, and your schedule today.

I break down the exact Arnold Blueprint–style push–pull–legs program I used on Tonal in 2023 to go from morbidly obese to fit under a massive calorie deficit, including how I modified it into blocks to make it work on a smart cable machine. Then I contrast that with the full‑body (minus legs) Speediance programs I built afterward, how I structure warm‑up sets vs. hard sets, and why I stopped trying to lift every single day.

You’ll also hear how a daily “lunar challenge” forced me into a classic bro split, what actually grew best on that approach (hello, arms day), and how jiu-jitsu, running, and injury history shape my current split and priorities. The goal of this video is to help you pick the split that you’ll actually stick to—whether that’s PPL, full body, or a body-part split—so you can build muscle safely and sustainably with the time and tools you have.

If you’re into smart home gyms like Speediance or Tonal, cross‑training with jiu‑jitsu, or just trying to figure out the best way to structure your week without burning out, this one’s for you. Like, comment with your current split, and subscribe for more deep dives into training, tech, and real‑world physique building

Training Splits & Philosophy
[00:04] Intro: Answering the "What training split do you do?" question.

[01:02] Transformation Context: Training used to lose weight vs. training used today.

[01:54] The Arnold Blueprint: Using PPL (Push/Pull/Legs) on Tonal for initial physique building.

[05:24] Workout Structure: Explaining the 6, 12, 15, and 25 rep sets.

[06:57] Machine Efficiency: Adapting exercises based on attachment height (L0-L3 vs. L6-L9).

[09:57] Transition to Full Body: Moving to a "full body minus legs" variant for maintenance.

[15:39] The Bro Split: Switching to targeted muscle days for the Speediance Lunar Challenge.

[17:15] Final Verdict on Splits: Choose based on your current lifestyle and goals.

Safety & Cross-Training
[18:25] Free Weights vs. Digital Weight: Safety concerns and the "two spotters" argument.

[21:25] Training to Failure: Why machines are safer for solo trainers.

[23:50] Managing Primary Objectives: Balancing lifting with running and Jiu-Jitsu.

[25:41] Tracking Strain: How different activities (like Jiu-Jitsu) impact recovery and "Body Battery."

Fitness Tech & Wearables
[27:53] Garmin vs. Whoop: Comparing trackers and why the Whoop is preferred for combat sports.

[29:10] The Whoop 5 & Sensors: Thoughts on the new generation and subscription costs.

[31:50] Whoop Strength Trainer: Criticisms of the "walled garden" approach and manual entry.

[34:13] Garmin Daily Suggested Runs: Issues with max heart rate settings and cross-training data.

[39:40] Value of Cardio: Why cardio is important beyond just "calorie burning."

[01:00:44] Choosing a Device: Why the 265S was chosen for its lightness and sleep tracking.

Personal Updates & Future Content
[50:00] Weight Progress: Preparing for a race while maintaining a higher body weight (225 lbs).

[52:55] Speediance Updates: Teasing a future video on the V3 software changes.