[Angelo Rochel]

Push
Cable chest flys 2 sets
Incline smith press 2 sets
Db shoulder press 2 sets
Machine chest press 2 sets
Seated lateral raise machine 3 sets
SA tricep pushdown 3 sets
SA overhead tricep extension 3 sets

Pull
Single arm lat pulldown 2 sets
Single arm lat row 2 sets
T bar row 3 sets
Kelso shrugs 2 sets
SA rear delt 3 sets
Low back extensions
Machine preacher curls 2 sets
Cable curls( facing away) 2 sets

Legs
Seated leg curl 2 sets
Seated leg extension 2 sets
Pendulum squat 2 sets
Bulgarian split squat 2 sets
Lying leg curl 2 sets
Abductors 2 sets
Calf 3 sets

Upper/tri
Assisted pull ups 2 sets
Db incline press 2 sets
Dips 2 sets
Chest flys 2 sets
Y raises 2 sets
Tbar row 2 sets
Cable lat pull down 2 sets
Rear delt 2 sets
Tricep pushdown 3 sets

Lower/bi
Cable curls 2 sets
Reverse curls 2 sets
Lying leg curl 2 sets
Seated leg extension 2 sets
Hack squat 2 sets
RDL 2 sets
Calf 3 sets

[Angelo Rochel]

This is gonna be my first UL split, so I need help selecting movements and trying not to repeat in the ppl part unless I need it.

[Angelo Rochel]

Monday legs

Tuesday rest

Wednesday Upper

Thursday rest

Friday lower

Saturday push

Sunday Pull

Meg recommended this, which is what I decided to go with.

[Angelo Rochel]

Or do I not bother doing A and B days bc I’m basically doing different splits, changing too much workouts?

[Angelo Rochel]

Could I even switch Monday and Wednesday with push and pull instead of u/l and only have 1 leg day.

[Angelo Rochel]

Hi mate

What about

M FB

T rest

W FB

T rest

F U

S L

S rest

What if I do
M upper
T rest
W lower
Th rest
Fri upper
Sat lower
Sun rest

[Angelo Rochel]

And what about post workout? Immediate stretching after or before sleep?

[Angelo Rochel]

And how much protein should I be getting in? Is 185 enough? What determines how much I need?

[Angelo Rochel]

Is this something I have to experiment with? See how I feel/look after a while?

[Angelo Rochel]

So if I do lower volume and more frequency, probably more sleep in between sessions I assume?

More sleep or more days ? What are you actually referring to here bud [/quote]
I think I just confused myself and overthought it

[Angelo Rochel]

So if I do lower volume and more frequency, probably more sleep in between sessions I assume?

[Angelo Rochel]

Tuesday’s and Thursdays I can not workout yes. Don’t really have a specific area, just overall growth and trying my best to target everything. I also do arms with my legs, but I wouldn’t mind taking it out of legs. I’m also nearing towards the end of my deficit as well, if there’s a difference. So I plan on building up again around late Jan early Feb.

[Angelo Rochel]

I was also thinking about ULRPPL or PPLRUP or whatever variation of that

[Angelo Rochel]

Push pull rest legs rest

[Angelo Rochel]

I’m also dieting right now if that makes a difference.