[oscar Young]

Hey Harriet ,

This all looks good to me tbf . The volume and frequency. The only thing left is to try the split and see if you can recover from this which I think you will .

I’ve adjusted the exercise order a bit . I placed your unilateral movements at the start as these are very demanding as you are on one leg . I feel like placed at the start not only are you fresh and have the mental edge but you can load these maximally and take so much from them in terms of glute development.

I’ve kept the smith hip thrusts as you connect with them well and just varied rep ranges . I’ve also swapped one seated ham curl for a lying ham curl for variation and a different challenge to the hammies .

Glutes and hams 1

Seated abductor – (leaning back) – 2 × 10-15

DB reverse lunge (glute focused) – 2 × 8-12

Smith machine hipthrust × 3 x 8-12,6-8, 8-12

BB RDL – 2 × 8-12

Seated ham curl – 2 × 10-15

Adductor – 2 × 8-12

Glutes and hams 2

Seated abductor (leaning forward) – 2 × 10-15

Contralateral split squat (glute focus) – 2 x 8-12

Smith machine hipthrust × 2 x15-20

DB RDL – 2 × 8-12

Lying Han curl – 2 x 10-15

Glute max kickbacks – 2 × 10-15

Glutes and quads

Smith machine hipthrust × 2 6-8, 10-15

Smith wide stance hip dom squat – 2 × 8-12

Glute focus leg press – 2 × 8-12

B stance rdl – 2 × 8-12

Glute med kickback – 2 × 10-15

Leg extension – 2 × 10-15

Thankyou so much Oscar, i massively appreciate this!

My gym does not have a lying ham curl, what could i do instead? I’ve tried cable variation but that didn’t go down well haha.

I’ve watched all of your training videos with Chloe and they are a really valuable so thankyou again.

[/quote]
Just use the seated again and vary the rep ranges again? And don’t be shy going very heavy on hamstrings . They respond well to it . So maybe a conservative 8-10 reps , heavy 5-8 reps and a higher rep range set maybe?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hey Harriet ,
This all looks good to me tbf . The volume and frequency. The only thing left is to try the split and see if you can recover from this which I think you will .

I’ve adjusted the exercise order a bit . I placed your unilateral movements at the start as these are very demanding as you are on one leg . I feel like placed at the start not only are you fresh and have the mental edge but you can load these maximally and take so much from them in terms of glute development.
I’ve kept the smith hip thrusts as you connect with them well and just varied rep ranges . I’ve also swapped one seated ham curl for a lying ham curl for variation and a different challenge to the hammies .

Glutes and hams 1
Seated abductor – (leaning back) – 2 × 10-15
DB reverse lunge (glute focused) – 2 × 8-12
Smith machine hipthrust × 3 x 8-12,6-8, 8-12
BB RDL – 2 × 8-12
Seated ham curl – 2 × 10-15
Adductor – 2 × 8-12

Glutes and hams 2
Seated abductor (leaning forward) – 2 × 10-15
Contralateral split squat (glute focus) – 2 x 8-12
Smith machine hipthrust × 2 x15-20
DB RDL – 2 × 8-12
Lying Han curl – 2 x 10-15
Glute max kickbacks – 2 × 10-15

Glutes and quads
Smith machine hipthrust × 2 6-8, 10-15
Smith wide stance hip dom squat – 2 × 8-12
Glute focus leg press – 2 × 8-12
B stance rdl – 2 × 8-12
Glute med kickback – 2 × 10-15
Leg extension – 2 × 10-15

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Ye you need everything but your upper needs more lat, delt and chest . Would it then be worth running :
Chest focused push
Pull with a touch of ham and glute (do a set of deads here )
Rest
Arms and calves
Rest
Quads and delts
Rest

That way you can really go at it & be able to meet your recovery demands

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

This looks decent .. any lagging body parts? Any strong or dominating body parts ?

This isn’t first assisted off season after doing it naturally for 3 years. To be honest, I need to bring everything up. Even when lean lean, I have really wide hips, so shoulders and lats maybe need a bit more? [/quote]
Can you please send me your latest updates in my DM and I’ll be able to give you my opinion?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

This looks decent .. any lagging body parts? Any strong or dominating body parts ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Harriet , it’s hard to give my input here, as you’ve said this sequence works best for the gym you train in and keeping exercises at the same rep ranges works best for you . So i would say carry on working hard and results will keep coming

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

So there’s a few ways we can go about this . Good thing is your legs are the biggest they have been so we know we can afford a reduction in volume . The other thing we can do is run P/P/R/L/U/R . So you can adjust one variable or both , drop down the volume a touch and adjust the split too . There’s room in improving sleep too .. how’s supplementation regime looking ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

I would run upper/lower , run low volume as the frequency will be high here . Rotate movements
sequence between both upper sessions . Running chest to start on one session followed by pull . And in the other session start with pull .
Get in a little deficit to start & monitor performance and rate of loss md adjust accordingly

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Sas asks very important questions that might have the answers you seek :

1. Experiment with different grips maybe
2. Ensure your set ups match your bio mechanics
3. Vary your rep ranges
4. Ensure you are owing every inch of the movement and making accurate changes in direction at either extremes.
5. Ensure you are at least hitting chest twice a week with ample volume that you can recover from allowing you to progress .
6. It’s important you are training in proximity to failure .
7. Ensure you are eating enough protein and carbohydrates.
8. You can perhaps send me a set of your pressing in my DM’s and I’ll be happy to give you feedback.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hey Ben ,
Here just to say hello and follow your log as you approach your first prep . Must be exciting. Also just a reminder, If you need anything you can always ask on the forums

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Are you not better doing something like
Chest , delts, triceps
Legs
Rest
Back & biceps
Rest
Upper

I say this as your ‘limb’ day tricep work might potentially affect your ‘torso days’ ok pressing moments ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Very well thought out. I like it . And you can tag biceps at the start of your lower session too for added frequency. Like the idea of pec dec before pressing . I’d maybe take a third set if you have the capacity to do so and rinse those sets for all they got .
Excited for you . Please come back and tell us how you get on .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Rest day today , feel battered after back to back training pull push …but legs tomorrow..so early bed…

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

If you aren’t making progress that you would like to , would you not be better doing a simple FBEOD ? Surely at 17 it’d allow you the frequency you need to progress and develop without doing tones of volume , and you can do 3 or 4 days and still be a typical 17 year old doing stuff with your mates ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

This looks good jakub ..I’d have a leg press variation at least on one or both rotations . But that’s my preference

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.