[Zalán Patarcsits]

Hi mate

What are you currently doing for training? Where are you at and what are the goals?

You’ve had some good suggestions over volume , but without knowing some background, it’s hard to give informed input

Hey Rich

Im doing U/L rn but i feel its to much for me or my delt or chest dont grow,

My goal is to bring up my chest, back and my delts, my final life goal is to get a pro card one day, ik its to much but yk

[Zalán Patarcsits]

This is how I’d programme it on 3 day frequency. If you’re hellbent on the 5-9 rep scheme for everything then adjust it to suit, but I agree with the guys above re: volume.

Upper

Pec Deck x 1 (8-12)

Incline Press x 2 (5-9)

Preacher x 2 (8-12)

Pulldown x 2 (5-9)

Laterals x 2/3 (10-15)

T-Bar x 2 (5-9)

Rear Delt x 1 (10-15)

Tricep x 2/3 (8-15)

Lower

Seated Curl x 2 (8-12)

Extension x 2 (8-12)

Squat x 1 (5-9)

RDLs x 1 (5-9)

Press x 1 (5-9)

Abductor x 1/2 (8-12)

Calf x 2 (10-15)

Thenk you James,😀 i will try this out tomorrow💪🏻

[Zalán Patarcsits]

If you are running this at a 2 on 1 off frequency this will more than likely be too much volume to recover from. I would advice pulling a set off some of the bigger movements

If all goes well and you are progressing nicely and recovering with ease then you can introduce more sets as a means to progress. I would always favour starting lower and working up rather than going in too hot and over cooking yourself early doors

Which exercises do you mean by “bigger” grouping?

[Zalán Patarcsits]

The reason I think 4-6 reps is enough for my leg compound exercises is that the 4-6 rep section builds strength much better for me and I can overload it sooner