Maybe this isn’t the best thread for this, but I have a pretty good audience now.
The popular split in the 1970’s was:
Chest and Back
Legs and Abs
Shoulders and Arms
Why do you want to make up a plan vs follow an established program?
1 Like
i didnt think it mattered if i followed a set program or made one up, so long as it had certain movements
Unless you’re already a 3+ plate bencher this looks like entirely too much volume to the extent that you won’t recover from it unless you’re eating a massive surplus and sleeping 10 hours a night.
should i swap the squat for leg press?
i cannot bench 3+ plates, i get about 9 hours sleep, and reach my macros most days.
should i do 2 sets instead of 3?
what can i fix?
Run a beginner program until you can. They’re beginner programs because they’re optimized for beginners, not because they’re optimized for people who don’t try. A 3 plate bench is something that should come in about a year for a 6ft guy with proper programming.
Which one is better for your biomechanics and goals? Easy way to pick. Or program both if they’re good exercises for your individual build.
1 Like
Again, watch these, choose one and follow it.
i am 15. i am 5 foot 9. i am 210 lb. i am training for 10 months or thereabouts.
How tall are you?
Are you long legged or short legged?
i dont have a clue. average?
Talk to your family doctor. No one here can in good conscience give you advice at your age. Most training literature is written for people college age and above so it won’t necessarily apply as well to you.
[quote=“TheNotBigOne, post:32, topic:289189”]
i dont have a clue
[/
you could post a video of you squatting so we could critique your form.
What? 
3 Likes
You kidding dude?
2 Likes
Easily, it took something like 6 months for me to hit it for a single on a 3 day a week training load. Meanwhile my friends training for years on 6 day a week splits have all time PRs under 275.
I’m convinced that type A personalities who confuse effort with results sabotage themselves by losing sight of the fact that growth is made in the recovery process and not the actual training.
i googled it, i am 5 foot 9 on the dot, 42 inch legs, so it would seem i am long legged
You Googled your height??
3 Likes
I was 6’0” at 19 years old. With what was clearly less than optimal training strategy managed to get to bench press 315lbs in about 4 years. As I look back, it is difficult to see how I could have reached that in less than 2 years. But I did start lifting when I only weighed about 165lbs. I slowly gained weight each year.
1 Like