[Lucas B.]

Thanks for taking a look Hilly, appreciate it!

[Lucas B.]

Bump 🙂

[Lucas B.]

Here is how i worked it out :

Chest / Shoulders / Triceps
Incline Dumbbell Press / 1 × 5–8 / 1 × 8–12
Incline Chest Press / 2 × 6–10
Pec Deck / 2 × 8–12
Cable Lateral Raise / 2 × 8–15
Dumbbell Skullcrusher / 2 × 8–12
Triceps Pushdown / 1 × 8–12

Bicep & Quads
Single Arm Preacher Curl / 3 × 6–10
Dumbbell Hammer Curl / 2 × 6–10
Leg Extension / 2 × 8–15
Low Stance Leg Press / 2 × 6–10
Adductor / 1 × 8–12
Seated Calf Raises / 1 × 6–8 / 2 × 8–12

Hamstrings & Back
Seated Leg Curl / 2 × 6–10
Loaded Hypers / 2 × 6–10
Medium Grip Pulldown / 2 × 6–10
T-bar Row / 2 × 6–10
Single-Arm Lat Row / 1 × 8–12
Reverse Pec Deck / 2 × 8–12

[Lucas B.]

My calves are finally growing now after 5 years of training!
I use Andy’s method as well.
The most important part is stretching in the bottom and squeezing at the top, both for at least a second.

This is because calves are supposed to generate movement from bouncing, while walking ofcourse, so they use a lot of momentum.

Also start your session with calves, give it the attention it needs

[Lucas B.]

Some more info:

Im 23, natural, and eating in a slight surplus at 3300kcal
I sleep from 23:00 till 6:45

[Lucas B.]

I currently use ppl because i find normal upper/lower really taxing at the end of the session. Also the long sessions take too much time for me.

Now i’ve switched to ppl/ul and love the ppl part, but the friday upper session is just not it for me. The saturday is fine for me, because i can take as long as i want and have real rest after.

I have 14-16 sets in my sessions, all of which to, or close to, failure

[Lucas B.]

Update time:

Hey guys, thanks for all your feedback.
I train quad focused on tuesday and hamstring focused on saturday now, like you recommend.

I still hacksquat every saturday, without any kind of pain or soreness!!

Also my legs are getting a new kind of stimulus it feels like, it’s also visible.

Thanks guys!

[Lucas B.]

Hey guys, I do have some knee sleeves lying around, but like you said I tried to keep my knees naked to get the most out of the movement.

There is a smith machine in my gym, but it’s a slanted one (nautilus) so it sucks to do squats on there in my opinion. Also im 6’1” / 185cm with long femurs so hacksquats allow me to get much better motion.

I’ll try the hacksquat on Saturday and let you know how it went, if it still aches I’ll try single leg legpress !

Hamstring focussed legday yesterday was perfect

[Lucas B.]

Hey guys, thanks for all the feedback. I’ve implemented all your changes and look forward to training hams tomorrow!

Also Rich: my gym only has 1 legpress and 1 hacksquat. No other quad press movements. So I always opt for hacksquat 🙂

[Lucas B.]

Hey bud,

I’m also a student and work 30hrs a week alongside. So I’ve also struggled with your problem.

I’ve trained ppl and ppl/ul before
I just couldnt recover from 5 or more training days a week.

Now I train ULRULRR repeat, and feel better than ever, making lots of progress.

I’d give training 4x a week a go and just rest properly on your restdays, read a book, watch a show. Just relax.

[Lucas B.]

Thanks for all the responses everybody!

It must be an off batch if nobody has experience with the soapy taste, it’s not something you wouldnt notice.

I’ll contact customer service and ask them about it.

Also thanks for sharing all your favorites, I’ll look into them when I finish my bag of soap 😛

[Lucas B.]

Hi bud, I have done a modified version of this, fitting it in one week:
Pull+legs / push / pull+legs / rest / push / pull+legs / rest / repeat

Its also 3x for pull+legs and 2x for push.

It worked great for back and legs, especially quads grew fast on it. But it’s also very very hard.

Was battered most of the time, even though sleeping 9 hours per night and being in a surplus. Not very sustainable when you also have other obligations throughout the week😅

I’d just stick to your torso/limbs split, starting torso with back and limbs with biceps. Stick to it, be patient and grow slow and steady.

[Lucas B.]

Hi guys, thanks for all your thoughts!

I think Hilly nailed my problem. Im not ‘completely utterly trashed’ the rest of the day, just fatigued and exhausted. I need some time to get my focus back after a heavy training.

Im in a surplus and have never ran bloods, always been natural too.

Marc: I have never taken unwind, does it help you ‘unwind’ after a heavy training?

[Lucas B.]

Upper

Cuffed Single Arm Pushdown – 2 sets
Single Arm Cable Pulldown – 2 sets
Flat Nautilus Press – 2 sets
Pec deck – 2 sets
Wide Grip Lat Pull Down – 2 sets
T-Bar Row – 2 sets
Cuffed Lateral Raises – 3 sets

Lower

Bayesian Cable Curl – 2 sets
Hammer Cable Curls – 2 sets
Adductor – 1 set
Single Leg Lying Curl – 2 sets
Leg Press – 2 sets
RDL – 1 set
Leg Extensions – 2 sets
Legpress Calve Raises – 2 sets

Here is my program, I do both sessions twice a week.

I mostly train after dinner, so that I dont have any important stuff after training. It’s also a nice way to clear my head after some stressful days.

My work is not that flexible, but varies sometimes. Because I do a bachelor’s while also working 30 hours, so sometimes it get hectic 🙂

[Lucas B.]

Im sorry, I meant to say on upper/lower. Guess i forgot or deleted the last part.