[Philip Grönberg]

I’d just keep the RDL on the lower where it is & the deadlift where it is . That way they are far apart from each other which allows you to recover and as a result progress the lift

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Alright so in conclusion: Switch BB row to chest supported row, lower legpress to 1×15-20 reps. What should I do with the DB RDL:s on Lower 1? Skip them all together or keep it?

[Philip Grönberg]

From the over view you are hip hinging pretty much 4 days a week.
RDL, BB ROW,RDL, DEADLIFT. These lifts are so demanding recovery wise and will batter your nervous system hard.
Personally I’d RDL on upper 1, replace the BB ROW with a chest supported TBar or seated row, ditch the RDL on lower 2 & deadlift at the end of the week.
Volume wise I’d drop that leg press on lower 1 to one set between 15-20 reps .

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Good point! Sounds great but should I really put RDL on a upper workout even tho it’s a hamstring exercise? Which workout would u put the deadlifts in? Maybe replace the RDL on lower 2 with the Deadlifts?

[Philip Grönberg]

Super clear response! This helps a lot, thank you man!

[Philip Grönberg]

Alright I´ll do that, maybe 2 sets of cuffed cable laterals?
My back managed fine with DB RDL:s after back squats actually so that seems to be all good

[Philip Grönberg]

That sounds great man! I might add side laterals on both as well since they don´t get much volume and aren´t hard to train. How much volume are u doing for biceps? what´s your stats right now?

[Philip Grönberg]

Hi Philip, I would definitely suggest training with an upper lower split. Especially if you want to follow JPs approach then upper lower or even full body eod (every other day) is the way to go. This depends on your strength level. Full body eod lets you progress your main lifts (compounds) the fastest if youre not already strong. If youre already strong then start training with upper lower while logbooking your sessions and progressing your lifts even further. Your next goal should be to get super strong. You shouldnt even think about PPL or bro splits until you reached a point where you are super strong and huge.

Thank you so much! Yeah that’s kind of what I was thinking too!

Just wanted to double check, when Jordan and other people say for an example ”do 2 sets of curls 5-9 reps and 10-15 reps, that’s to failure right? So every set mentioned is to failure, besides the warm ups (which don’t really count as sets)? And how long do you rest between the sets?

Thank you!