Hi All,

I am up with my new U/L Split and would like if I could get some feedback on. Exercise selection, Volume and anything else you can comment on.

Thanks in advance

Upper One

Incline DB Press
Set 1: x 5-9
Set 2: x 12-15

Incline Fly
Set 1: x 12-15

OH Press
Set 1: x 5-9
Set 2: x 12-15

Lateral DB Raises
Set 1: x 12-15

Pull Down
Set… Read more

Okay I think I got it now!

Thanks for your patience

Let me know what you think of exercise selection and sets.
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Upper One

Incline DB Press x 2
Incline Fly x 1
OH Press x 2
Lateral DB raises x 1
Pull Down x 2
Hammer strength ISO row x 1
Rear Delt Fly x 1

Read more

Okay so I watched the video but I still don’t get the structure of the actual workout itself.

I take from JPs comment that

Upper will follow this structure

1 x OH press
2 x Flat press
2 x Laterals
2 x Push Downs
2 x Lat work
2 x Upper back work
1 x Reverse pec deck

Now I need to make 3 x variations of this work out?

This is where I am completely lost.

Lower… Read more

Hi All!

I’m moving to a Upper/Lower split as I’m getting bored of full body and want to enjoy my workouts

I went back to have a look at “foundation” videos of how to set it up but I cannot open the video. It keeps saying it’s not available anymore?

Is this true? If anyone has a blueprint I could copy that would great! Thanks all

Hi All,

Looking to get some advice on my diet plan.

I am 5’7, 72kgand have sedentary job. I train full body ever second day.

Meal 1
330ml oat milk
30g whey
40g oats
30g peanut butter
80g frozen berries

Meal 2
100g rice
200g chicken
100g mixed veg
30g sour cream

Meal 3
200g mice
300g potato

Any advice or changes welcome!

I can only… Read more

Rest Day

Rest day

Rest day

Rest Day

Rest Day

Hey Meg,

I believe I do! Training is been pretty good and I feel like my sets haven up to par!

Hi Clare,

I think thats the approach Ill take. I tried halfing my reps yesterday and it just felt weird! I’ll give that a go instead thank you

Hey guys,

I rewatched the deload video in the education section and JP talks about cutting volume but how do you cut volume when doing full body when you only do 1 set?

My thought is that I will do the same weights as previous week but half the reps and for compounds which are usually 2 sets I’ll do 1.

Any advise is appreciated

Rest Day

I Think I am recovering pretty well, I take the extra day to make sure im fully ready to go for the next full rotation of workouts, I will try a single rest day at the end of this rotation and see how I am doing!

Rest Day

Rest Day

Hey Louis,

Training is going great! hitting new weights each week. I dont have any real goals other than keep progressing my lifts each week. I do have a weight goal of 75Kg by the end of July. I started at 67.5kg on 8/4/23. Currently at 73kg today

Rest Day today

Rest Day

Taking another rest day today as I’m not quite feeling recovered. back at it tomorrow!

Hey guys.

I’ve probably missed something so I thought I’d ask here. I keep seeing people mention “push ups” and I don’t think they mean the exercise! I think it’s to do with weight and if so is there a structure way to go about a “push up”.

Hey Oscar! thanks for checking in,

Training is going really well, I’ve been hitting some good numbers each week.

The only real issue I can think off is my exercise selection for Triceps press movement could be better I was doing a seated over head extension with the barbell but I’ve gotten through the barbell rack (40kg is the heaviest) so I…

Read more

Great find! Thanks for posting it

Rest Day

First complete rotation of all workouts! Felt good and hit some PBs Although I did not get to failure on some lifts due to me selecting too light of a weight, I will use this rotation as a baseline for future rotations and be able to better gauge my weight selection.

Take aways:

1. Stop rushing warm ups

2. Slow down on the 15-20 rep range

Rest Day

Hey Dilraj,

Best of luck with exams. If you’re really stuck on time maybe consider a full body split? I’m running one at the moment and it’s pretty good! might be an idea

Thanks for the advice guys! Ill keep going the way I am so!

Hey guys,

I was wondering when is it appropriate to use weight lifting equipment such as belts and knee/ elbow sleeves.

At the moment I don’t use or own a belt. I do use knee sleeves on top sets of squats and hack squats. Which I feel is okay/ justified.

I’m more concerned about when is the correct time to use elbow sleeves as I… Read more

First (3 x 5) is warm up sets and reps. Also logged the time

Leg curl 3 x 5 50kg x 8
Wide stance leg press 2 x 3 41kg x 10
BB squat 3 x 3 80kg X 9 | 80kg X 9
Leg extension 2 x 4 54kg x 10
Calf raise 1 x 10 50kg x 10 | 55kg x 10
20 minutes:

Incline dumbells 2 x 6 18kg x 20
Military press 1 x 5 25kg x 20
Barbell over head tricep press 2 x 6… Read more

Yeah I’m making my way through the education videos and I’ve drafted a full body workout that i posted separately under another heading so I’m going to try it out tonight!

Hi guys,

Apologies for the long post! But I want to make sure I have everything nailed before starting my new plan. I have a few questions

Q.1 Is the blueprint I have made out correct?

Heavy Legs & Light Upper Blueprint

1 X Hamstring curl – 6-10

1 X Abductors – 6-10

2 X Compound – 5- 9

1 X Leg Extension – 6-10

2 X Calves – 6-10

All Upper exercises 15-20…

Read more

Hi guys!

I’m just starting to get back into training and I used to use a coach but this time around I decided to go it alone… kind of. I’m interested in learning how to program for myself but I’m not sure where to look on the app to do so. Any advice is greatly appreciated.

Also if you have any good book recommendations I’d be open to hearing… Read more