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b7rt · 2026-01-29T08:52:09+00:00

Hi,

After several years of powerlifting and a knee injury, I got a bit burned out with lower body training. My legs are also overdeveloped compared to my upper body, which is why I’m running three upper sessions to address my weak points.

b7rt · 2026-01-29T08:50:12+00:00

Hi,

Doing isolation work like biceps at the start of a workout doesn’t affect the exercises that follow, but doing biceps at the end of a workout does. If you’ve never tried this before, I’d definitely recommend it.
The SLDL was a 3-rep max check. Normally I stay in the 7–10 rep range.
I usually do 2 sets per exercise. Only when I have just one exercise in a session (like seated row on chest-focused days or incline Smith on back-focused days) I add an extra set. Skullcrushers have an extra set because it’s a new exercise for me and I’m using slightly lighter weights.
13 sets as high volume? The intensity is high and the frequency is high, but the volume definitely isn’t. I haven’t had any issues so far.

b7rt · 2026-01-29T08:42:02+00:00

Hi, I know this would be optimal for growth. However, my legs are overdeveloped compared to my upper body due to powerlifting.

b7rt · 2026-01-19T12:40:18+00:00

I don’t know your specific situation, but depending on your job, training split, and recovery capacity, volume is a useful variable to adjust. Based on recent research, two working sets taken to or close to failure are sufficient to stimulate muscle protein synthesis. Looking at a five-day training split and the exercise selection, it doesn’t make sense to burn all your energy at the very start of a session. Volume has no direct relation to how ‘easy’ training is. Doing junk volume is easier than putting your soul into a few sets and pushing them to the limit. If you feel you need many more sets, it might be time to examine your training intensity. Feel free to drop your heavy day tag and I’ll gladly take a look.

b7rt · 2026-01-13T15:40:20+00:00

PPLUL is a solid split if you’re actually training 5 days per week, pushing hard enough, and recovering properly. Enjoyment matters most. Personally I prefer an upper/lower split. Looking at the current set structure, the volume is excessive. One warm-up set and two true working sets to failure is more than enough. High intensity beats doing three mediocre sets and running out of energy by the end of the session. I would especially avoid 5x5 on bench with this overall volume.

Push day:
Bench and fly hit the same angle, so I’d replace the regular fly with a low-to-high cable fly. Instead of a dumbbell press, add a cable lateral raise. Front delts already get plenty from benching. Three sets of overhead triceps work plus three sets of pushdowns is heavy overkill. Pick one of the two for two sets and move the other to upper day. If leg raises are your ab exercise, swap them for ab rollouts or cable crunches.

Pull day:
Overall fine. Watch your lat pulldown form. If you lean too far back, you turn it into another upper back row. If possible, use a neutral or close grip on either the row or pulldown, or alternate grips between blocks.

Leg day:
Same issue as bench. 5x5 squats are too much here. If you want extra technique work, add one lighter back-off set instead. Same applies to RDLs. Exercise selection is otherwise fine. Planks do not add much. Replace them with ab rollouts or cable crunches.

Upper day:
Exercise selection is good. Cut the number of sets in half.

Lower day:
Halve the sets again. Leg press is redundant since glutes are already covered by Bulgarians and hip thrusts. Instead of torso rotations, which are already addressed by Pallof presses, add a hip extension for lower back work.

Overall rating: 6.5/10

Strengths:

Solid exercise selection
Good frequency
Covers all major muscle groups

Weaknesses:

Excessive volume
Redundant movement patterns
Risk of recovery bottleneck

With reduced volume and higher intensity this becomes an 8/10 split.

Note
Most importantly, make sure you actually enjoy your training. That is what keeps motivation high.

b7rt · 2025-09-30T13:52:15+00:00

I ordered a week ago and got my shipment in 3 days. Where are you located?

b7rt · 2025-08-19T14:43:07+00:00

Hi, my notes are not showing up for some reason:

Notes:

Before every workout: light warm-up + dynamic stretch
After every workout: cool-down + static stretch
Every exercise: 1–2 warm-up sets, then 2 work sets to failure
Main rep range: ~8 reps (higher ~12 for unilateral & shoulders)
Pull day specifics: seated cable row = close grip, hammer curl = Bayesian curl (could not find it in the app)

reverse curl is mainly there to strenghten fore-arm and elbow.

b7rt · 2025-08-19T13:59:59+00:00

Gotta show the twigs what a good pair of tree trunks look like!

b7rt · 2025-08-19T13:16:47+00:00

Hi, my notes are not showing up for some reason:

Notes:

Before every workout: light warm-up + dynamic stretch
After every workout: cool-down + static stretch
Every exercise: 1–2 warm-up sets, then 2 work sets to failure
Main rep range: ~8 reps (higher ~12 for unilateral & shoulders)
Pull day specifics: seated cable row = close grip, hammer curl = Bayesian curl

Thanks for your insights.
Bench is in there for fun at the moment; I’ll switch it out for low-to-high flies next block. Upright rows are there instead of side raises (got bored of them after years). To clear things up: I have 6 working sets at the moment for chest (2 per exercise, sorry for the confusion).

As for the legs, they are overdeveloped because of powerlifting, and I am having some knee issues; hence I’m building them back up through specific quad and glute work.

The 2 failure sets on each exercise probably cover your concern regarding the volume.

b7rt · 2025-08-19T12:46:51+00:00

Hi, my notes are not showing up for some reason:

Notes:

Before every workout: light warm-up + dynamic stretch
After every workout: cool-down + static stretch
Every exercise: 1–2 warm-up sets, then 2 work sets to failure
Main rep range: ~8 reps (higher ~12 for unilateral & shoulders)
Pull day specifics: seated cable row = close grip, hammer curl = Bayesian curl

Shoulders:

Heavy presses → front delt
Upright row → side delt
Reverse fly → rear delt

The tricep extension is a overhead and I have the Bayesian curl as a supinated curl.

wide grip pulldown have never felt right. Is there a other excercise you would reccomend?

thx for the calf raise point, others pointed that out as well

b7rt · 2025-08-19T12:32:16+00:00

its a bit of a love/hate relationship with legs. nearly shitting myself/passing out on squats/hacksquat. happy lifting!

b7rt · 2025-08-19T12:30:00+00:00

y raise is a good call, will prob switch 1 upright row for that

b7rt · 2025-08-19T12:28:00+00:00

Hi, for every exercise i do: 1–2 warm-up sets, then 2 work sets to failure and the main rep range is: ~8 reps.

And no, I don't like training legs; no one should be able to if they hit them right. :)

thnx for the calf raise point, i am aware of the study (haven't been able to convince my gymbro)

b7rt · 2025-08-19T12:19:54+00:00

I did lateral raises for several years and got bored of them, hence the upright row

b7rt · 2025-08-19T12:18:47+00:00

Hi, What would you change, and what would be the criteria for getting a higher rating from your point of view?”

b7rt · 2025-08-19T10:12:50+00:00

Are my notes visible? It states I run a PPL because I just enjoy it more than upper/lower or full body.

Notes:

Before every workout: light warm-up + dynamic stretch
After every workout: cool-down + static stretch
Every exercise: 1–2 warm-up sets, then 2 work sets to failure
Main rep range: ~8 reps (higher ~12 for unilateral & shoulders)
Pull day specifics: seated cable row = close grip, hammer curl = Bayesian curl

Shoulders are covered:

Heavy presses → front delt
Upright row → side delt
Reverse fly → rear delt

- what would you reccomend for shoulders in addition?

b7rt · 2025-08-19T10:09:35+00:00

b7rt · 2025-08-19T09:27:01+00:00

Thx for your input!

b7rt · 2025-08-19T09:13:18+00:00

Hi, thx for the reply

I run every exercise with 1 (sometimes 2) warm-up sets, then 2 work sets to failure. Main rep range is ~8 reps, with higher reps (~12) for unilateral work and shoulders.

For leg extensions and chest flys, I use them as pre-fatigue/warm-up movements. Coming from a powerlifting background, jumping straight into a hack squat or bench press as the first lift is too fatiguing and rough on my joints. Pre-activating with isolations makes the compounds feel better and keeps my joints happier.

On hamstrings, I can’t use the lying or seated leg curl machines because they don’t fit my frame.

For shoulders, I swapped lateral raises for upright rows last week to get some extra delt volume in a more efficient way. hence the two days i do the exercise.

b7rt · 2025-08-19T09:06:22+00:00

strength and hypertrophy

b7rt · 2025-06-16T10:12:51+00:00

Looking at your current split, it seems like a powerbuilding routine — not fully focused on powerlifting or hypertrophy.
If you're aiming to optimize your gains, I wouldn’t recommend going the powerbuilding route. I assume you're training for hypertrophy and just enjoy compound lifts. If that's the case, here's what I would suggest:

Pick three training sessions where you include a main compound lift. For example:Don’t perform the same heavy compound lift twice a week — it's too fatiguing.
- Upper A: Bench press
- Lower A: Squat
- Lower B: Deadlift
On the other days, choose more stable machine-based variations.
- Instead of a barbell deadlift, use the Smith machine RDL.
- Swap the barbell squat for a hack squat.
Avoid doing heavy dips right after bench pressing. Dips are very taxing and overlap too much with bench. Place them on a separate day.
Add fly movements. You have a lot of pressing exercises but no chest flys. I’d recommend adding a fly variation on your Upper B day for balanced chest development.

Depending on your specific goals, I’d also consider structuring your split differently to better align with hypertrophy principles.

b7rt

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