Maybe do 3 full body sessions a week?
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If you’re just looking for an excuse to get out of the house (been there), bro split is pretty solid. So is PPL, off, PPL, off.
Otherwise, I like Push, Pull, Off, Legs, Off (repeat)
I’m in a similar situation right now pal. 3x/week full body has been great. I’ve got 80-90% of my strength back whilst in a deficit. Even if I can only get in twice I’m still making gains because i’ve hit everything twice regardless.
Pretty lean now and still coasting. From 205lb down to 172lbs. I feel like I could keep going as performance is good and diet is easy to stick to. I’m going past my leanness goal now though so a bit confused as to where i want to take it from here. How are you with all the bulking and cutting?
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29th February 2024 Week 5 Bulk - Upper body
Again just made up a workout today, i worked hard though.
-
Slight incline DB Press
32kg DBs
x 8
x 8
x 8 -
Rack Chins - only one leg supported
x 12
x 10
x 8 -
Chest Press
35kg Each side
x 15
x 12
x 8
x 7 -
HS Seated Row
35kg Each side
x 15
x 12
x 8
x 7 -
Lat Raises
10kg DBs
x 12
x 11
x 10 -
Pec Dec
75kg x 10
68kg x 9
61kg x 9
I have a giant pump right now, going to be very unhappy when this fades.
@aholding88 I did think about 3 x full body but as my main aim was still hypertrophy i didn’t think it would be the best option
@Andrewgen_Receptors I do like PPL off Upper/ arms off off repeat. I won’t be able to commit to a 6 day training split but do like the PPL and then a gap workout one.
@cdep89 That’s great work in the cut. You seeing those abs nice and clearly yet?
I’m happy with my slower bulk this time, I’ve not been weighing myself and have been doing an arm focus to my week. I am seeing growth in my arms but also my waist but its not making me ‘feel’ too fat yet which is the main thing. I think i’ll bulk for another 4-6 weeks.
Overall i think i need to decide what i want to focus on, so far this is my want list:
- Bigger arms
- Improve my ab/ core strength
- Get better at chin ups
- Get stronger on my main lifts
- Get bigger
Think with the above i need to be hitting arms and abs twice a week as a minimum. Maybe i’ll make my own programme with those as a focus as that might be difficult to find a programme for. Or i take a PPL and add on a abs/árms day.
Open to advice.
2 Likes
If you are willing to put the chins on the back burner for 6 weeks. Super squats will achieve everything else 
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In good lighting, they are almost there. Top two looking nice but I’m not sure how lean I want to actually get. The best thing right now is I’m still adding 5kg/10lbs to my RDL and Deadlift every single week whilst staying in the same rep range with little to no effort whilst still losing weight. I predict I still have 30-40kg of easy progress on them which I’m sure will recomp the whole area nicely. I always found that any deadlift variations did great things for how my midsection looks. I’ve actually started adding a couple sets of crunches twice a week too now they are almost actually visible. No excuses anymore, heh.
I don’t like the idea of PPL for your goals 3-4x/week. If chins ups are a priority for you, I’d do them twice a week. Have a look at the Modified Hatfield Split in the articles here and do chins ups on both of the pull days in different rep ranges (Pull 1 3x4-6, Pull 2 3x 8-12). I think it could be a super motivating split for you.
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1st March 2024 Week 5 Bulk - Legs
Best Leg workout i’ve done in a while
-
RDL
100kg
x 6
x 6
x 6 -
Proper BB squats, did about 10 sets with the bar to find a comfy position and finally found one.
60kg x 8
80kg x 6
100kg x 3
60kg x 12 -
Hammer curls, slow reps with a 2 second hold at the peak
14kg DBs
x 12
x 12
x 11
x 8 -
Laying Skull Crushers
20kg DBs
x 8
x 8
x 7
x 6 -
Cable curl - pump reps
3 on weight rack
x 20
x 19
x 14
x 12 -
Trciep metal bar push downs - pump reps
8 on rack
x 25
x 18
x 14
x 12 -
Rope ab curls
12 on machine
x 13
x 12
x 11
x 10
Great pump today and loved doing some RDL and squats pain free. Best leg workout ever today! 
7 Likes
PPL+Arms is one of my favorite training splits. Just add chins on your arm day.
I neglected chins for a long time, but i found i could still hit 20+ when i tried it because i still worked vertical Pull movements (primarily Hammer Strength lat pulldown). You may find that just doing this kind of work covers that need.
4 Likes
4th March 2024 Week 6 Bulk - Upper
-
Incline BB Press (3 x 6-8)
70kg
x 8
x 8
x 8 -
Chins
3, 3, 2 - about 20-30 seconds rest in between
Rack chins - only one leg supported- on a bench
x 10
x 7 -
HS Machine Press (3 x 6-8)
45kg Each side
x 8
x 8
x 7
30kg each side x 10 -
Cable seated Row (3 x 6-8)
91kg
x 8
x 7
x 6
70kg x 10 -
Laying skull Crushers (3 x 10-12)
16kg DBs
x 12
x 12
x 10 -
Palms up DB Curls 2 second pause a top (3 x 10-12)
14kg DBs
x 12
x 10
x 5 - biceps had nothing left in them
7.Tricep pushdowns -pump set went too heavy on this
10 on machine x 10 reps
- Cable curls - pump set
6 on machine x 20 reps
I had such a pump on today after my first two exercises, loved it and feeling big at the moment!
4 Likes
6th March 2024 Week 6 Bulk - Legs
Stayed away with work on Tuesday and didn’t manage to get to the gym, i went to use the hotel gym but it has been shut for a refurb ffs.
Anyhow, a day later!
-
Seated Hamstring Curl
79kg
x 8
x 8
x 8 -
Squat machine
200kg
x 7
x 7
x 6 -
Leg Extensions
45kg each side
x 12
x 10
x 9 -
Calf Raises on leg press
115kg
x 10
x 10
x 10
x 10 -
V Ups
x 14
x 10
x 10
x 10
Done
4 Likes
7th March 2024 Week 6 Bulk - Upper Body
-
DB slight incline Press
36kg DBs
x 8
x 8
x 8 -
Chins
Wide grip 3 x 3 x 2 (about 30 seconds rest between each set)
Rack chins
x 10
x 9 -
HS Chest Press
25kg Each side
x 15
x 12
x 9
x 8 -
HS Chest supported Row
35kg Each side
x 15
x 12
x 10
x 10 -
Pec Dec
68kg x 8
61kg x 9
61kg x 9 -
Lat Raises
10kg DBs
x 12
x 10
x 10
Massive pump after today’s session but gutting to be sat at home working now and its gone! Quite like this simple plan i’m doing. Helping motivate me while life is crazy. My mrs is in A&E this morning with abdominal pains so really hope shes ok, why can’t things just go right for once.
3 Likes
8th March 2024 Week 6 Bulk - legs and Arms
-
BB RDL
100kg
x 7
x 7
x 7 -
BB Squats
80kg
x 8
x 8
x 8 -
DB Hammer Curls slow reps with a hold
14kg DBs
x 12
x 12
x 11
x 10 -
Dips - paused and slow reps
x 8
x 8
x 6
x 5 -
Cable ab crunches
12 on rack
x 15
x 12
x 10
x 10 -
Cable Bicep curls
8 on rack
x 12
x 11
x 10
x 10 -
Cable overhead curls - one arm at a time
6 weight x 8
5 weight x 10
5 weight x 10
5 weight x 8
The Mrs is really quite poorly, they think its a kidney infection now. Hope she gets better soon.
3 Likes
Second this, sending healing thoughts mate.
1 Like
Give her a hug from me! She’ll be in my prayers!
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11th March 2024 Week 7 Bulk - Upper Body
-
Incline BB Press
72.5
x 8
x 8
x 7 -
Chins
x 3 x 3 x 3 (30 seconds rest)
rack chins
x 9
x 8 -
HS Machine Press
45kg each side
x 8
x 8
x 8
30kg Each side x 8
Its at this point my energy just stopped.
-
Seated Cable Row
91kg
x 8
x 4
x skipped -
DB Seated French Press
14kg DBs
x 14
x 12
x skipped
x skipped -
Pinwheel Curls
18kg DBs
x 10
x 6
x Skipped
x Skipped -
Tricep rope pushdowns
Skipped -
Cable Curls
Skipped
Felt rubbish this morning, tired, sleepy and just a bid down. Session overall was pants and i basically gave up near the end. My ankle is in pain from slipping on it playing rugby with my son, my forearm and wrist are in bits from the RDL last week and overall feeling run down. Probably due to other life stuff going on. Might need to drop the intensity for a bit.
My lady wife is feeling a bit better which is good news though, antibiotics seem to be working and she’s in a lot less pain. Shes got a few tests at the hospital coming up though so hopefully they can figure out whats causing all of this.
6 Likes
12th March 2024 Week 7 Bulk - Lower Body
-
BB RDL
100kg
x 8
x 8
x 8 -
Squats
82.5kg
x 8
x 8
x 8 -
Leg Extensions
40kg each side
x 12
x 11
x 10 -
Hamstring kneeling curls
40kg each side
x 12
x 11
x 10 -
Calves
Didn’t train as have pain in my right ankle still -
V Ups
x 15
x 13
x 10
x 8
Done. Enjoyed the big movements today.
2 Likes
13th March 2024 Week 7 Bulk - Biceps
Yes i just trained my biceps today! My builders are 3 weeks late now and i still don’t have a shower at home so needed to go to the gym to shower but didn’t want to mess with my routine, so just did biceps!!!
-
BB EZ curls
30kg
x 10
x 10
x 10 -
Hammer DB Curls
15kg DBs
x 10
x 10
x 10 -
Preacher Curls
12kg DB
x 12
x 11
x 10 -
BB 21s
15 kg
x 21
x 21
x 21
Boom, @TrainForPain would be proud of me!
4 Likes
I am!
14th March 2024 Week 7 Bulk - Chest, Back & Shoulders
-
Slight incline DB Press
38kg DBs
x 8
x 8
x 8 -
Rack Chins
x 12
x 10
x 10 -
HS Machine Press
35kg each side x 15
37kg each side x 11
40kg each side x 8
42kg each side x 6 -
HS Seated Row
35kg each side x 15
37kg each side x 11
40kg each side x 8
42kg each side x 6 -
Pec Dec
61kg
x 9
x 9
x 9 -
Lat Raises
10kg DBs
x 12
x 11
x 10
Good session and hitting increased numbers each session so far which i’m happy with.
3 Likes