Advice with Changing Programs?

Training
1

I am after some advice on what program I should run once I’v finished my current one. I am currently 4 weeks into a 12 week training program which I have pasted below. (You can read training background/goals/photos in my other post)

As a 21 year old who works full-time and has no other responsibilities I enjoy having the time to run 6 day a week program and I seem to be getting plenty of sleep and good calories.

My plan is to run a P/P/L/P/P/L/R split however I have a few concerns going into this:

  1. All the P/P/L splits I can find seem to have a lot less volume than what I am currently doing. Will I sacrifice gains if i all of a sudden decrease the volume?
  2. What is the best way to progressively overload on a P/P/L split? do I stick to 1 rep range or do I vary it day to day/week to week? A lot of the programs I’v read dont go too far into progression. As my current program will explain I am currently training off a % based on a tested 1RM

Current Split is run for 12 weeks, each 2 weeks I increase the % of 1RM for my big lifts starting from 65%, 70, 75 etc. Monday lifts are 7.5% heavier than the rest of the weeks lifts and my last set on each main lift is an AMRAP. New 1RM is calculated and i train based on that number.

Day 1 | Monday

Squat: 4x4 @ 85%
Bench : 4x4 @ 85%
Deadlift: 4x2 @ 85%
Standing Calf Raise: 3x15
Leg Press Calf Raise Seated Calf Raise: 3x15
Cable Rear delt: 3x15
Cable side laterals: 3x15

Day 2 | Tuesday

Bench: 3x4 @ 85% (Last Set AMRAP)
Wide grip Pull Up: 5 x Failure
Incline BB Bench: 3x10
DB Incline Flyes: 3x12-15
BB Rows: 3x10
Single Arm Rows: 3x12
PeckDeck: 3x15
Straight arm lat pulldown: 3x20

Day 3 | Wednesday
Squat: 4x4 @ 85% (Last Set AMRAP)
Leg Press: 4x20
Leg Extensions (lateral head): 4x15
Leg Curl Seated: 4x10
BB SLD: 4x15
Standing Calf Raise
Leg Press Calf Raise: 3x15
Seated Calf Raise: 3x15

Day 4 | Thursday
BB OHP: 3x4 @85% (Last Set AMRAP)
DB Side Laterals: 4x15
Reverse Pec Deck : 4x15
Cable Side Laterals: 4x20
Cable Rear Delt raises: 5x15
DB Shrugs: 5x12-15
FacePulls: 4x15
+ARMS FOR DAYZ

Day 5 | Friday

Bench: 3x4 @ 85% (Last Set AMRAP)
Wide grip Pull Up: 5 x Failure
Incline BB Bench: 3x10
DB Incline Flyes: 3x12-15
BB Rows: 3x10
Single Arm Rows: 3x12
Pec Deck: 3x15
Straight arm lat pulldown: 3x20

Day 6 Legs
Deadlift: 4x4 @85% (Last Set AMRAP)
Leg Press: 4x20
Frog Hack Squats: 4x15
Leg Curl Seated: 4x10
BB SLD: 4x15

2

sooooo much volume damn bro you will crash so hard

3

allot of unneeded junk… any reason you feel you need to work the same muscle group two days in a row? Not to mention you have allot of redundant movements on certain days.

4

Do you really need to be thinking about this 8 weeks out? It doesn’t take long to pick a program

(You can read training background/goals/photos in my other post)

Come on man, you want people who are trying to help you out to go hunting for info they need when tou should provide it? Make it easy for them.

1 Like
5

Obviously I don’t need to be thinking about it yet but I enjoy learning and I was in the mood to look into it haha. Iv run my current program twice before with some tweaked excersizes so I’m keen to move on.

Regarding referencing my other post I wasn’t sure if there was a way I could link it or not as I posted from my phone. Didn’t mean to make it difficult for you! I also noticed some guys get annoyed when people repost the same stuff in different areas so was just trying to do the right thing