[James]

Based on this, I’d swap the presses from Tuesday’s session with the Saturday presses. That way, you get extra rest after two pec presses.

Rest looks good, it’s a case of running it an seeing how your go with recovery, progression and enjoyment. Update here as you go.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Based on you saying “a week” is this FB x 3 a week? How many rests between sessions?

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

I’d knock a set off hams per session and on legs 1&3 I’d split your quad work between a press/squat and an extension.

My lad runs Pull+Legs/Push/Pull+Legs/rest+repeat for short stints every so often. Even at 18y/o he’s constantly fucked, but loves the scrap with it. It isn’t sustainable though.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Even the name is enough to put you off. Sounds like one of those TikTok seller pre workouts. Get rid. Bin it and go for one that is stomach friendly.

Prepare Pro or Pumpage will be a better option.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

It’s likely you’ve either had a non-sterile shot(s) or you’ve had a skin infection lay dormant for a while and a site has become infected, spreading upwards (lots of big vessels round that area so easily spread).

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

The Joint Stack (Join In, Osteo Pro and CureComing) and Collagen supps from tbJP.

Beyond that, if budget allows and you fancy trying peptides… BPC157&TB500, AOD9604, OP3-4, VIP. You can get the first three from Proforma.

As Kam says, make sure you’re doing everything to give yourself the best chance of being comfortable on your feet.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Generally, just assign the movement to the target muscle, but understand secondary, tertiary working groups will be working in those movements. So your programming will need to account for it.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Depends on your priorities. Want to bring a muscle group up? Train it first. Want to generally grow everywhere? Have rotations where you swap the order.

There’ll be some movements that you prefer to train first before another muscle. For me that’s Hams. I like to do a ham curl before quads and SLDL/RDLs because it just helps me warm my knee joints up.

So it’s a mix of priority and preference, but it’ll be individual to you and your goals/likes.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

If you’re passing Carlisle, Strength Shack looks half decent.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

I’ve nothing to add here that the lads above haven’t said, BUT as you have directed us to view your training on your IG, my question to you is this:

Are you doing this for you or for social media?

Your recent Upper post tells your viewers to not do exactly what you’re doing here.

I’m not being a dick, I’m just trying to make you see clearer. So, my advice to you is spend a month in the gym without filming a single set (unless you’re coached and they ask for them, but without posting them) and see if the desire to train hard and progress lifts is there.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

When did you last have time off?

What was your old split (I’m assuming FBEOD?)?

What’s your execution like?

What’s your volume in your sessions: days of recovery?

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Excited to read along bud. Love to see it 🫡

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

If time is forcing you to get the work done this way then go for it. I know many who have tried it and some have the issues Sas mentions above. Other went to a 3on/1off because they had areas they needed to bring up.

An example being:

Chest+Biceps am/Hams+Glutes pm.
Quads+Triceps am/Delts pm.
Back+Biceps am/Hams pm

As you’ll see, they were trying to bring up hams, biceps and delts (full hour of delts meant more volume) and it worked, but it wasn’t in a 2on/1off, it was 3on/1off.

So it can work, as long as you programme it to suit and you tailor your days to allow you to fully attack the sessions. Let us know how you go on.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Result! 👌🏼

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Yes you’ll be training every other day if you want to recover and grow.

If you like training consecutive days then pick another split like Upper/Lower/Rest (2 on 1 off) or Push/Pull/Legs/Rest (3 on 1 off).

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.