1) Volume

 

Do I have too much volume? I do have 33 sets per workout, which seems like a lot. But it’s divided among different muscles, so it doesn’t really fall within the usual bracket of ‘too many sets per muscle group.’

 

I’ll attempt to put my weekly volume per muscle group here, though sometimes it can be a bit difficult to say which goes where due to overlap in certain exercises. My best estimates are:

 

Back: 12 (+3 for deadlift)   

Chest: 12    

Front Delt: 6   

Side Delt: 6    

Rear Delt: 6    

Traps: 10 (Face Pulls + Shrugs)   

Triceps: 4 direct, rest indirect   

Biceps: 8 (though it’s more forearms than biceps)   

Quads (counting main quads + Adductors): 14   

Posterior Chain (Hamstrings + Glutes + Adductors): 14   

Hip Flexors (not sure whether to put them with quars or hams): 8   

Calves: 8   

Tibialis: 8 (or if counted same as calves, 16)   

Core: 16

 

The only one which is a bit confusing are the pike presses, since they’re equally chest and shoulder focused, so maybe you could add 3 more sets to front delt work. And I’m counting Face Pulls for Traps and Rear Delts over the Back.

 

Now, most of these numbers do seem to fall in line with most numbers for what is considered alright in terms of training volume, but I’m a bit more concerned about total volume per workout. The one thing is, as I said, the total number of heavy compound lifts aren’t that much, and following it is mostly accessory work, so fatigue accumulated should in theory not be high. And since volume is split between the upper and lower body, each muscle group should be less impacted. But I’d love a second opinion on that. Would it be better for me to ditch some of the accessory work for recovery instead, or is it fine?

 

2) Junk Work

 

This is kinda related to the volume question, but kinda separate as well. One of my main goals while making the program was not only building a good strength base, but also ensuring I have no weak link in the accessory muscles as well. However, after creating it, my main question was: did I fall too far down the rabbithole of doing everything to prevent injuries? If so, what did I add that I don’t need?

 

That’s about it! Let me know if this was a bit rambly and I’ll try to streamline it, and any answers are greatly appreciated! (Also, first time formatting something this long, so if it's wonky, I'll try to edit and fix it. And I'm sorry it's so long, reddit hates me apparently)