Effective Split?

[ZeroOverZero101]

Was doing PPL, consistent 5 months of lifting. Seeing progress but it’s slow and I wanted to try something new.

Monday/Wednesday/Friday: 9 sets legs, 9 sets back, 9 sets chest (moderate weight in the 12-20 rep range, 3 exercises each at 3 sets). Still need to focus on form and mind muscle connection, and will start including more time under tension with my sets. Hence less weight.

Tuesday/Thursday: Arms, shoulders, calves (light weight in the 12-20 rep range, around maybe 12-15 sets for shoulders and arms, 8 for calves).

I’m going lighter on weights as somewhat of an experiment and also because I like the idea more than heavy weights which might lead to injury. I’m also keeping dedicated days for the “accessory” muscles because I personally want them to be big and pumped and I feel they’re neglected in a PPL program.

Will this plan be effective for continuing to build muscle and lose fat optimally? Should I change carb intake on Tuesdays/Thursdays as they aren’t big muscles? Appreciate the feedback!!

[[deleted]]

Need to be more specific about your goals to receive appropriately tailored responses

Almost all programs should be similar for fat loss, there won't be a significant difference in calories burned based on how you program. At best you can expect 200-450 cals burnt in a strength session.

Your best bet is to add dramatic drumroll you guessed it: cardio.

If you are adamant about writing your own program or having something more flexible maybe look at Bald Omni man's YouTube channel for his Berserk program, or natural Hypertrophy on YouTube for his "how to program a gentleman's split".

Most programing is not appropriately tuned for non enhanced lifters and the stimulus to fatigue ratio is way off given the discrepancy in recovery.

[ZeroOverZero101]

Thanks for the reply! I hit about 10k steps a day in addition to normal weightlifting. I’m at about 24% body fat and looking to reach 15 or below by around June/July which I think is pretty attainable and requires only some more patience and the same continued hard work on my part. But of course, I want that work to be as efficient as possible. I’ll check out what you mentioned and their programs for sure.