[ADRIANO MARVILA]

I dont like this to be honest – if your goal is to bring up the back/legs/glutes having them on the same day makes no sense to me and putting back after legs is a bit backwards as back is a main focus and your going to be wasted after legs. If your not wasted after legs and can still train back fine then id say the weakness is coming from lack of intensity in your training.

for me a solid U/L makes all the sense.

Upper sessions put back first.

Lower seasons prioritise the glutes/quads

simple and effective

Hi Hilly, thank you very much for your honest feedback, I really appreciate it.

I completely understand your point about fatigue management and prioritising energy, especially placing back work after legs.

Over the years I have used upper/lower structures quite a lot and I also agree they are extremely effective.

In this current setup, the Wednesday session is based on a Jordan Peters style density day.

At the moment I am considering this structure to try to prioritise back, quads and glutes at the same time, and I want to assess how my body responds in terms of recovery, performance and visual progress.

If I notice any drop in performance or recovery, I will definitely adjust the split and possibly go back to a more classic upper/lower structure as you suggested.
I might also consider training back in another part of the day, for example later in the evening.

I really appreciate your perspective and experience.

— Adriano Marvila 🇧🇷

[ADRIANO MARVILA]

I agree with alison here, you may find from training quads first that they then take over in specifically your hip thrust, so I too would programme abduction first then a hip thrust, I would also change the rep range to set 1, 8-10 / set 2, 10-12 or 12-15.

⸻

Hi Kerry, thank you very much for your feedback, I really appreciate it.

What you and Allison mentioned makes a lot of sense:
quads taking over if trained first
and the importance of activating the glutes first with abduction and hip thrust.

[ADRIANO MARVILA]

And potentially I would change a tad the rep range to 8-10 / 8-12

While making sure you keep intensity

Hi Allison, thank you very much for the detailed explanation, I really appreciate it.

I completely understand your point about:
activating the glutes first with abductions
then prioritizing hip thrust before any quad or hamstring work

It makes a lot of sense, especially to ensure the glutes are doing the work and not the legs.

Thank you again for your help and insight.

Adriano Marvila 🇧🇷

[ADRIANO MARVILA]

Hi Adriano… so how long have you been using this program ? And have you seen good results ? Recovering well? Etc …?

If yes, then it’s working just fine. If not and you have issues than we can dive deeper and help you.

From my experience, lots of different setups can work , it depends on the individual

Hi Sasan, thank you very much for taking the time to reply.

I haven’t used this exact structure before.
Over the years I have run setups like full body, upper/lower and PPL, always focusing on progressive overload and execution quality.

Now I structured this program specifically to prioritize my lower body (quads and glutes) and back, aiming to bring these areas up to a professional level.

This setup will now be tested in practice, closely tracking:
– strength progression
– recovery between sessions
– and visual improvements

Based on that, I’ll make the necessary adjustments throughout my prep for the Brazilian Championship in August 2026.

I really appreciate your attention, and any additional feedback is very welcome.

Adriano Marvila 🇧🇷