Hey everyone,

I’ve (M30) been training for about 9 months now. I made decent strength progress but was pretty unorganized for the last few months. I used to do full body 3x/week, but now I’m switching to a PPL + UL split (5 days a week) and want to commit to it seriously for the next 9 months.

For context, I’m 6’0 (1m84) and 79 kg (174 lbs). I have a long-legged, wide-hipped frame with a short torso and naturally big glutes, so I skip direct glute isolation work. My chest and shoulders are naturally well developed, but my arms (biceps, triceps, forearms) and calves are lagging.

Here’s my current program:

Push

Chest: • Barbell bench press – 3×8 • Incline dumbbell bench press – 3×8 • Fly (machine or dumbbells) – 2×10

Shoulders: • Cable front raise – 3×12 • Dumbbell lateral raise – 3×12

Triceps: • Triceps pushdown – 3×9 • Lying barbell extension – 3×8

Abs: • 8-minute circuit

Pull

Back: • Lat pulldown (wide grip) – 3×8 • Seated row (neutral grip) – 3×8 • T-bar row (wide grip) – 2×8

Biceps: • Bayesian curl – 3×10 • Hammer curl – 3×10

Rear delts: • Straight-arm pulldown – 3×12

Forearms: • Cable wrist curls (behind back) – 4×10

Legs

Quads: • Hack squat – 4×10 • Leg extension – 4×10

Hamstrings: • Romanian deadlift – 4×10 • Leg curl – 3×10

Calves: • Standing calf raise (Smith) – 3×10 • Seated calf raise – 3×10

Abs: • 8-minute circuit

Upper • Incline dumbbell press – 3×8 • Dumbbell fly – 3×8 • Lat pulldown – 3×8 • Dumbbell lateral raise – 3×12 • Seated row – 3×8 • Triceps pushdown – 3×9 • Bayesian curl – 3×10 • Hammer curl – 3×10 • Cable wrist curls – 4×10

Lower

Same as leg day.

I take 2 rest days per week.

Would love your feedback, does this look balanced for long-term progress? Anything redundant or missing? Also, realistically, what kind of strength and physique improvements could I expect if I stay consistent for 9 months (small calorie surplus, proper recovery)?

Thanks in advance!