[Callum]

I wouldn’t say 8 is too may. How’s your session laid out? How’re you recovering?

im recovering well and on a slow cut. UPPER
Bench press 2×4-6
pull up 2×4-6
incline press 2×4-6
lat row 2×4-6
upperback row 2×4-6
DB lat raise 2×4-8
DB curl 2×4-8
tri pushdown 2×4-8

LOWER
leg curl 2×4-8
leg extension 2×4-8
squat 2×4-6
SLDL 2×4-6
abs 2×6-10
this is my current volume if it helps

caltraining
just your average bodybuilding enthusiast

[Callum]

There has never been the phrase lat thickness either in any programme I have ever written . It’s had the two phrases which are long term Dc phrases , back width and back thickness and they stand pretty true as if you train the lat you get wider , if you train the upper back you don’t get wider so you get thicker

I’m not sure where you have picked up the phrases saying lat , instead of back

I apologize for my error I now know the difference and appreciate your help along with everyone else’s. Keep it up JP!

caltraining
just your average bodybuilding enthusiast

[Callum]

He has a template on YouTube, not sure if there’s one on here as well

Ahhhh ok I greatly appreciate it

caltraining
just your average bodybuilding enthusiast

[Callum]

I was thinking maybe take out tge 2 sets of abs.

caltraining
just your average bodybuilding enthusiast

[Callum]

Hi mate

I’d look to have a squat and a leg press variation in both lower sessions

In the upper sessions, you’ve got fared arm row, preacher, and tricep extensions in both – can you have a variant?

I’d probably be looking to have a set of dips in one of the sessions, and a set of close grip smith press in the other – you can sacrifice a set of extensions if you need to regulate your tricep recovery

Does this look any better?

UPPER A

incline smith press 2×4-8

lat pull down 2×4-8

flared arm cable row 2×4-8

cable lat raise 2×4-8

Preacher curl 2×4-8

carter pushdown 2×4-8

LOWER A

smith machine squat 1×4-8

leg press 1×4-8

45° extension 1×4-8

Leg extension 1×4-8

Leg curl 1×4-8

Glute kickback 1×4-8

Adductor 1×4-8

hammer strength ab 2×4-8

UPPER B

chest press 2×4-8

Dips 2×4-8

shoulder press 2×4-8

tucked arm chest supported row 2×4-8

flared arm row 2×4-8

seated curl machine 2×4-8

LOWER B

smith machine SLDL 1×4-8

smith machine squat 1×4-8

leg press 1×4-8

leg curl 1×4-8

Leg extension 1×4-8

Glute kick backback 1×4-8

hammer strength ab machine 2×4-8

caltraining
just your average bodybuilding enthusiast

[Callum]

Hi mate

I’d look to have a squat and a leg press variation in both lower sessions

In the upper sessions, you’ve got fared arm row, preacher, and tricep extensions in both – can you have a variant?

I’d probably be looking to have a set of dips in one of the sessions, and a set of close grip smith press in the other – you can sacrifice a set of extensions if you need to regulate your tricep recovery

For the set of dips would you recommend machine or weighted calisthenics? Or doesn’t matter?

caltraining
just your average bodybuilding enthusiast

[Callum]

Hello Callum ,
Decent plan but in upper sessions I prefer to bunch my pressing work together or my pulling together then isolations after . There’s periods I’d do a lateral raise first before I may press but that’s because it’s a lagging body part and prepares my delts for pressing at the same time :

Hey I appreciate the help! I was wondering if I am lacking any volume in my lower body days?

caltraining
just your average bodybuilding enthusiast