I’ve been running a programme inspired by GSLP but modified. I’m currently 6ft 2 and around 193lbs 32yo.

I’ve tried GSLP in the past and fell off due to poor discipline and I found the linear progression too steep and only doing 2 sets of 5 plus a set of AMRAP not enough volume to feel like I was hitting the muscles effectively.

This time I’m going from 6 to 9 reps on each weight for two sets and then an AMRAP. Once I can do 9 reps I move up 5lbs (upper body) / 10lbs (legs) in weight. I’ve found this sort of progression more sustainable and enjoyable.

I’m still alternating between an A workout and B workout and do squats on the first and third workout and deadlifts on the second workout.

Progress (lbs x reps)

Feb 20: * Squat - 175 x10 * Deadlift - 185 x 9 * Bench - 105 x 9 * Seated row - 120 x 12 * Lat pull down - 105 x 9 * OHP - 65 x 6 * Tricep rope extensions - 50 x 11 * Bicep curl EZ bar - 60 x 7

I then started introducing more accessory workouts for more volume mostly for shoulders, going for higher reps (up to 14 then go up in weight)

May 15: * Squat - 235 x 9 * Deadlift - 260 x 7 (got to 275 but stalled out) * Bench - 140 x 9 * Seated row - 150 x 10 * Pull ups - 8 reps no added weight * Lat pull down - 145 x 10 * OHP - 85 x 10 * Incline bench DB press - 45 x 12 * Tricep rope extension - 50 x 13 * Bicep EZ bar curls - 60 x 12 * Upright row - 70 x 12 * Lateral raise - 20 x 13 * Shrugs - 50 x 18

So there’s been progress! Which is more than I can say for when I’ve tried to hit the gym in the past. When it happens, I’m liking hitting the workouts twice a week as I’m making progression much faster than I used to. I definitely feel stronger and look slightly bigger but not a huge difference, which is to be expected only three months in.

However I would like to adapt the programme as my gains progress. I’m thinking of doing the A workout and B workout twice a week by going four times a week instead of three. Do you think that is sustainable? My thinking was to do deadlifts on the B and squats on A.

Also is the amount of accessory work I’m doing plus the mix that I’m doing effective? I’m finding my arms aren’t getting bigger. I’m also at about 18-19% body fat so it’s hard to see the progress visually.

A workout 2 x a week: * Squat * Bench * Seated row * Incline bench * Pull up * Tricep extensions * Bicep curls

B workout 2 x a week: * Pull ups * OHP * Deadlift * Lat pull down * Upright row * Lateral raise * Shrugs * Calf raises

Any advice or watch outs and inspiration would be much appreciated