[Owen Wall]

I Massively appreciate the help guys!

And will take into consideration one of the splits listed above for reference

This is what I am currently running (4 day bro split across 5 days – being S/M/T/T/F asynchronous) but I was unsure if triceps was too close to chest aswell as the training frequency was too low for my level

Chest & Shoulders
* PEC DEC — 2 sets
* Incline DB Press — 2 sets
* Machine Shoulder Press — 2 sets
* Lateral Raise (Cable) — 2 sets
* Flat Press — 1 set

⸻

Back

* Upper Back Row 2 sets
* Converging Lat Pull-down — 2 sets
* Cable Kelso — 2 sets
* Cable Lat Row — 2 sets
* Reverse Pec Dec (Seated) — 1 set
* Lat Pull-down (Close Grip) — 0/1set

⸻

Arms

* Tricep Pushdown (Seated) — 2 sets
* Rope Hammer Curl — 2 sets
* Incline DB Curl — 2 sets
* Tricep Overhead French Press — 2 sets
* Machine Preacher — 2 sets

⸻

Legs

* Leg Curl — 2 sets
* Hack Squat — 2 sets
* SLDL or RDL — 2 sets
* Leg Extension — 2 sets
* Calves on Leg Press machine— 1 set
* Superset with Leg Press — 1 set

[Owen Wall]

I’ll echo this, 60mins for upper will almost certainly be compromising something in my view.

PPL on a rotation will work really well.

hey rich would this rotating the PPL around S-M-T/Rest/T-F-Rest? With 2 rotations?[/quote]

I think that will work really well mate.

Definitely a preference of one or two rotations, there’s not a right or wrong way forward, both would be really good options mate.

If you want any feedback on your session layouts, by all means put them in here for us to take a look at[/quote]
Thank you rich, how many sets per muscle would you typically start with? If I was to run PPL this way Would it also be best to put Biceps on Lower?

[Owen Wall]

The guys and girls have given you some great suggestions bud. Just out of curiosity, how long would a posterior session take you if you did 2 ham, 2 quad, 2 lat, 2 upper back row and 2 glute take you? Could you do that in under an hour?… or if you did 3 ham and 3 quad (with a press with depth for glute quad and adductor)?

Because if you can, you could modify it a bit:

Sunday – Push

Monday – Pull

Tuesday – Legs

Wednesday- Off

Thursday – Push+Arms

Friday – Posterior (see it as a top up of pull/legs)

Saturday – Off

Posterior could just be:

2/3 x ham curls

2 x extensions

1 x press

2 x lat

2 x row (rear delt gets stim on these)

Hey James this is a great suggestion, how would you structure the Push+Arms session?

[Owen Wall]

I’ll echo this, 60mins for upper will almost certainly be compromising something in my view.

PPL on a rotation will work really well.

hey rich would this rotating the PPL around S-M-T/Rest/T-F-Rest? With 2 rotations?

[Owen Wall]

Thank you I appreciate your response!

[Owen Wall]

Hey guys thank you so much for responding, apologies for my wording it’s awful

I want to prioritise my time bulking and gaining as much muscle as I can

so I thought of running a 4 week aggressive cut so I could shave off some chub and continue to then build back up to bulking again, but feeling a little hungry

My thought process was swapping a training session for a cardio day so I could increase calories on the other days so I could eat more

Thanks once again guys!

• This reply was modified 4 months, 2 weeks ago by  Owen Wall.

[Owen Wall]

If time is limited, then PPL would probably be a better choice. If you also can’t train on Wednesdays or Saturdays, then maybe this set up would work for you:

Mon – Off

Tues – Pull (with a hip hinge)

Weds – Off

Thurs – Legs

Fri – Push

Sat – Off

Sun – Legs/Arms

Quick question, do you have a guide or suggestion on how to best layout each Gym session?

[Owen Wall]

If time is limited, then PPL would probably be a better choice. If you also can’t train on Wednesdays or Saturdays, then maybe this set up would work for you:

Mon – Off

Tues – Pull (with a hip hinge)

Weds – Off

Thurs – Legs

Fri – Push

Sat – Off

Sun – Legs/Arms

Thank you for the suggestion Clare!

[Owen Wall]

If limited to 1 hour then Upper/lower may well be a struggle for most IME. I would look to PPL and simply rotate through sessions based on your weekly schedule.

Thank you for responding peter!

[Owen Wall]

What other pressing is in the sessions ? I can get away with 4 sets of press total and no additional iso work , to see consistent progress when I do U/L , so it’s likely you will need to scale back on total press sets across chest / shoulder / tri

Hi Jordan, Thank you for responding!
Across the sessions I have one shoulder press (1X6-9 /12-16) but I do have 3/4 movements for Tricep Isolation, (due to trying to bring up my arms) These movements are progressing well, would you recommend to scale it back?

[Owen Wall]

Pushing is typically the area that progresses the slowest, so it’s very common for lifts to stall. It depends on the time you’ve been stuck on the above movements. If it’s 4+ weeks, then consider swapping the movement out for something else, if it’s less than that, continue to persist and see if you see movement/progressions.

Hi Andy,

Thank you for your response!
Which movements would you recommend switching?