Yes srs that is a crazy amount of volume especially for a natty lifter. Does a workout take you 3 hours?

You've already had a bunch of good suggestions OP, but it ultimately boils down to what you connect with the best.

People in all different sports (from football to powerlifting to bodybuilding) have had huge success with completely different splits and training styles. That should tell you that there's more than one way to skin a cat. So again, if you can make anything work, it's just a matter of what connects best with you for a variety of reasons.

I like:

Bench/Upper
Squat/Lower
Assistance exercises/Fluff Day
Military/Upper
Deadlift/Lower

Or you could structure it slightly differently into more of a brosplit:

Bench/Chest
Squat/Legs
Arm Day
Military/Shoulders
Deadlift/Back

I've found too much volume and frequency will lead to tendonitis in the elbows/wrists/shoulders. If you want to do higher volume stick to a bro split so you can recover. If you want to do high frequency cut the volume down dramatically so you can recover.

If I were going to do PPL knowing what I know now it'd probably look like this. By the time you hit your final reps for each bodypart you really shouldn't have much left in the tank.


1 chest exercise. 5 sets of 6-10 reps
1 shoulder exercise 4 sets of 10-15 reps
1 tricep exercise 4 sets of 10-15 reps

1 back exercise 5 sets of 6-10 reps
1 bicep exercise 4 sets of 10-15 reps
1 trap exercise 3-4 sets of 12-15 reps

1 Leg exercise targeting quads 4x10-12
1 leg exercise targeting glutes/hams 4x10-12
1 leg exercise targeting calves. 4x10-15

Repeat with different exercises.


Just my favored approach to reps/sets if I were going to go higher frequency.

Brill, thanks for the those, already starting reading through a couple of the categories.No that’s the thing, I can have each session completed in about an hour.Oh yeh definitely, the routine I’ll likely try is PLP. Just trying to workout which exercises to omit to decrease the volume, without neglecting any areas too much.

Okay cool, noted. Would still feel compelled to do maybe an extra exercise per area at least.

Yes and you'll probably feel great for awhile. Maybe even a few months. But then you might get some aches and pains that require you to rest/deload for a couple of months as well.


If your juicing you can recover fast enough but if natty, no so much. From my experience. There is a fine balance between volume, intensity and frequency. As a natural you need to pick two.

Depends on the gym and really your own body, tbh, but I can give general suggestions.

- Chest (outer-bottom focus)/Shoulders/Tris
1. Focus-specific press (so incline db press for example if upper day)
2. Focus-specific flye
3. Non-focus press
4. Lateral raise
5. Shoulder press
6. Downward Tricep movement (like a cable pushdown)
7. Overhead tricep movement (db extension, for example)

-Legs (hamstring focus)
1. Leg Curl
2. RDL
3. Hip Thrust
4. Leg Press
5. Leg Extension
6. Adductor MAchine
7. Calves

-Back (lat focus)/Rear Delts/Biceps
1. Underhand Pulldown
2. Close grip t-bar row
3. Wide Neutral Grip Cable Row
4. Rear Delt Machine Flyes
5. Preacher Curl of some sort
7. Incline Curl of some sort

Rest

*Apply the same sort of templating with the second set of workouts, just with different focuses
Chest (upper focus)/Shoulders/Tris -
Legs (quad focus)
Biceps/Back (upper focus)/Rear Delts

Rest


*IMPORTANT NOTES*
1. I don't prioritize shoulders or triceps, as those are some of my strongest parts
2. I don't directly hit my traps or forearms at all, as advised by a coach due to them overpowering the rest of my physique
3. I do biceps first on my second back day due to them being one of my weakest parts
4. I do 3 sets per exercise, not counting warmups
5. The last set of each exercise always has some intensity amplifying component added to it, such as a drop set

Perfect, I think this is going to suit me pretty well. Will report back in a couple of months.

My split is

Chest
Back
Rest
Shoulders/arms
Legs
Rest

Pretty happy with it tbh...i like giving shoulders more attention because i think although a small muscle group, it really makes a physique

curious to see what happens

Home gym brahs. Need a new routine with limited equipment

I have a bench, adjustable dbs, pull up bar, captains chair

will rep thx