Thanks again for the help mate, it’s much appreciated. This is what I’ve came up with:

FBxUL

Monday – Upper – 5-8, Backoff 9-12 RR

Incline press x 2

Dumbbell row (Upper back) x 2

Lat pulldown x 2

Tricep extension x 2

Preacher x 2

Abs x 2

Tuesday – Lower – 5-8, Backoff 9 – 12 RR

Leg press x 1

Back extension x 2

Smith calf raise x 2

Cable lateral raise x…

Read more

Thank you for the really helpful reply, its much appreciated.

I just have a few questions:

How much volume is he doing per session? Is it one set per exercise on FB days and 2 on U/L days or…?

For his lower heavy compound days do the doms not affect his training the next day? And if they do does he just get on with it?

And for his Saturday…

Read more

Hi there, I’ve been through the applicable parts of the education series and gained a whole lot from it but there’s still one part I’m struggling with and that’s training itself due to its overlapping nature with football (soccer). For context I’ve been training on and off for roughly 3 years but not made great progress due to my own lack…

Read more