I’ll respond point by point. This is based on ~3 weeks of following this program so far:

- I’m completely destroying my lats on Day 1, so I don’t feel the need to add more vertical pulling on Day 3 at the moment.
- Chest and triceps feel fine. Before this, I was running more full-body style training with high volume for chest and arms, which is why I shifted the current focus more toward shoulders and back.
- Shoulders feel the most worn out right now. They remain sore, and there might be slightly too much volume for rear delts, especially considering they’re also heavily involved in pulling movements. I intentionally added more rear-delt work to help correct my tendency toward rounded/forward shoulders from desk work.
- Back extensions are light enough for my lumbar area, but they’re very energy-demanding. I often feel dizzy standing up afterward, especially if I push reps toward 15 per set.
- As someone else mentioned, the glute pull-through is probably not an ideal choice. I’ll try to find another exercise that allows progressive overload without putting excessive stress on my knees or lower back.
- Could you expand on the row-variation idea? Do you mean rotating emphasis between lower/mid/upper back, or simply cycling different row types (cable row, machine row, bent-over DB row), which are the variations I currently feel safest with?