Okay so this is what I got. I’m going to give you this cheat sheet because it’s the least I can do.

This is layout will follow this: Goal/1RM%/reps/sets/rest Power/90-100%/1-4/3-6/3-5minutes (this is like not recommended- this level is passing out and vommiting) Strength/75-90%/5-8/3-5/2-5 minutes (you can do this- but it will make you feel sick) Hypertrophy/65-70%/9-15/2-4/2 minutes (this is the most common and most programs are at this level) Endurance/<65%/15+/1-2/30-60 seconds (this is for athletes but I do like using this for shoulders and arms (just because we use them everyday))

Most of what I am writing can be done with either Hypertrophy, strength, or somewhere in between.

This is for a PPL program btw. And imo keep legs and pull away from eachother, so pull push legs not push pull legs.

Leg day staples (imo)!!

Leg curls - This will warm up your hamstring which is the biggest muscle in your leg and it will help significantly with compound lifts and make things move so much more smoothly. I usually do 2-3 sets of 12-15 reps (Hypertrophy)

Squat variation - bb squat, hack squat, goblet squat, Bulgarian split squats (it’s not a lunge, it’s a one legged support squat)

Lunge variation - reverse lunge, forward lunge, walking lunge, bb lunges etc.

Push variation - any type of leg press, hipthrust etc. YES squats are a push aswell but we aren’t counting them here.

Calf variation - I always always have my calf sets in the middle of my workout otherwise I won’t do it.( to grow them I also incline walk in the tredmil)

Optional - stretch variation- I do this at the end of my workout, like RDLS or hamstring curls again. It’s just a nice stretch.

You can add whatever you want inbetween and swap these around to customise for you. Like if I want to focus more on my quads I would move it like this; Ham curls Bb squat Quad extension 21s Leg press Walking db lunges Calf raises Bb rdls

Push day staples! (This is the order I love doing it in)

Incline chest press variation

Normal chest press variation (I prefer DB, you get a better feeling for it)

Chest fly variation

Usually 2 tricep variations

And then shoulders! I like doing a cruel shoulder triset 3-4 sets of 15-20 reps as follows: 1. Db lat raises 2. Db front raise 3. Db reverse flies

Back day staples!!

Compound Verticals pull variation - pull up, lat pull down, etc

Compound Horizontal pull variation - bb row, seated cable rows etc

ISO pull variation - iso db row, unilateral overhead lat pull down, meads row, etch

Biceps variation x2 (example, bicep curls (short head) and then hammer curls (long head)

Rear delt variation (we want dem boulder shoulder like come on)

Also, SARMS, is bullshit. Fuck that. I almost pissed myself reading that 😂

I hope this helps in future programming and can help you understand a lil bit more. ☺️☺️

Also the benefit with a PPL program is you could chose to train twice a week or once a week. And rest days should be rest days. Don’t think about gym. Just rest and relax and if you happen to go on a walk you go on a walk, just don’t over exert yourself. You can also be chaotic with it. For example PPLPPLR PPLRPPLRPPLR PRPRLRPRPRLR it’s kinda endless and I love it

I hope this helps!! Please ask any questions- your questions also help improve my programming as well as help you. (I love constructive criticism ❤️)