[Nick]

Hi mate

As Oscar says, this will be heavily dependent on what your goals are, and what your training history tells you

If you’re struggling to understand session structure, I’d highly recommend you take a look at the educational videos on the site

One of us putting a programme together isn’t going to aid your understanding. If you invest a small amount of time watching the Full Body, Upper Lower, and Push Pull Legs videos, you will have a good understanding of why, and how the volume/frequency relationship starts to take play.

I didnt understand how much excercise on push and pull but been watching the videos so it clears much up

[Nick]

How did you get on with upper lower ? Did you make progress ?
What are your weak body parts ? Or do you just need muscle all over ? These questions will help give a direction for how to get the best of your split .

I got to upper lower when i started 1 year and 3 months ago cause i hit my bodyparts many times it helped me grow and got much stronger but i dont grow anymore on it and dont get stronger on it and i need on everything more musscle