[robbie allen]

Hiya Robbie,

I’ve just been looking through and it looks good to me! Nice varied exercise selection and rep ranges look suitable. Overall volume looks like a great place too.

I would like to see a hip hinge movement for hamstrings somewhere, either RDL or Nordic curl style movement. You could likely add another working set to calves on both leg days but this arguably could be something you can adjust after some time.

I say run this for a couple weeks or even a month and see how you get on! See how recovery is, if you enjoy the sessions and if you find anything over time that you may want to adjust

Hey, I dropped you a dm on insta to help with my programming! Thanks for taking the time to reply to this!

[robbie allen]

Written out below as well:

Lower 1
Lying hamstring curl 6-10 / 10 – 15

Adductor 1 x 6-10

Hack squat 6-10 / 10 – 15

Leg extension 6-10 / 10 – 15

Hip thrust machine 6-10 / 10 – 15

Machine curls 2 x 6-10

Calf machine 1 x 6-10

Abs 2 x 6-10

Upper 1

Lat pulldown 2 x 6-10

Plate loaded rows 2 x 6-10

Cable rows 2 x 6-10

Rear delt fly 1 x 12-15

Chest machine 2 x 12-15

Smith shoulder 2 x 12-15

Smith close grip 1 x 12-15

DB lateral 1 x 12-15

Dip machine 1 x 12-15

Lower 2

Seated hamstring curl 6-10 / 10 – 15

Deadlift 6-10 / 10 – 15

Leg press 6-10 / 10 – 15

Squat 6-10 / 10 – 15

Adductor 1 x 15-20

Preacher curls 2 x 12-15

Calf press 1 x 12-15

Abs 2 x 12-15

Upper 2

Plate loaded Incline chest 2 x 6-10

Plate loaded shoulder 2 x 6-10

Close grip bench 1 x 6-10

Pec fly 1 x 6-10

1 Arm pulldown 2 x 12-15

BB rows 2 x 12-15

BB shrugs 2 x 12-15

Cable lateral 1 x 12-15

Triceps pushdown 1 x 6-10