[kilo carson]

FB sessions are 1 x sets on big lifts, arms and delts get 2 x sets.

U/L sessions are recovery dependent. His back work gets x 2. Chest x 1 and legs x 2. Arms and delts x 2.

He’s not had DOMS for 2 years. Last time he did have them it was because he had a week away from the gym as he went abroad with his Mum and first session back he had bad DOMS for 2 days. He does get the odd bit of soreness, but not full blown DOMS and he just trains through it.

His Saturday session is programmed more towards his upper so he prioritises chest and back with 1 x ham curl, 1 x extension and 1 x hip thrust (light and high reps). He never trains calves on legs (sounds odd right?) he does them on Upper and cardio days before he starts his session.

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 3

Leg extension x 1

Adductor x 1

Thursday – FB A – 5-8 Lower, 9-12 Upper RR

Lying hamstring x 1

Leg press x 1

Abs x 1

Adductor x 1

Chest fly x 1

Dumbbell row (Upper back) x 1

Lat pulldown x 1

Tricep extension x 1

Db Curls x 1

Shoulder press x 1

Saturday – FB B – 5-8 Upper, 9-12 Lower RR

Flat chest press x 1

Machine row x 1

Lat row x 1

Smith shoulder press x 1

Cable curl x 1

Tricep extension x 1

Leg extension x 1

Standing hamstring x 1

Hip thrust/Back extension x 1

Is there anything else you’d recommend?

[kilo carson]

You can progress in the gym at your age whilst doing another sport if you’re clever with your programming.

My son is a very very good footballer who plays at a good level, but he’s also putting on a lot of muscle at 18 y/o through programming his gym sessions around his training/match days.

He also eats the contents of my fridge freezer every 2.5 hours and consumes enough Cream of Rice and JP Whey to stock a small supplement shop. 😆

So I’ll lay out his schedule and you can either adapt it to suit you or just ask why he does it this way (I’ll ask him and relay it back to you).

Monday: Upper.
Tuesday: Lower (heavy compounds).
Wednesday: Football Training.
Thursday: FB.
Friday: Rest.
Saturday: FB with an Upper focus as he has a match Sunday.
Sunday: Match day.

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 upper focused full body could you ask how he programs that and what he does for his legs?

Again tyvm for the helpful reply.