I recall you giving me a link for a high volume workout. Not sure if that's the one you are referencing.

New Routine I just made up, coach has to approve it. Rejection likely, 6x/week plus decent volume. Meh, strength is low and I'm bulking, really should approve it. Back on DMAA, 1.5 scoops per day, another reason to approve it.

Day Routine
Monday Upper Hypertrophy
Tuesday Lower Hypertrophy
Wednesday Back Hypertrophy
Thursday Off
Friday Upper Power
Saturday Lower Power
Sunday Back Power


Current Maxes
Exercise Max/ working set
Bench TBD/TBD
Close Grip Bench TBD/ 175x8
OHP TBD/ TBD
Back Squats TBD/ 185x5
Front Squats TBD/ 155x10
Deadlifts TBD/ TBD
Stiff Legged Deadlifts TBD/ 95x10
Bridges TBD/ 3x5 10 seconds hold rep


Routines

-Index-
-> CGB (Close Grip Bench)
-> CCO (Cable Cross Overs)
-> SLR (Side Lateral Raises)
-> FLR (Front Lateral Raises)
-> BS (Back Squats)
-> SLDL (Stiff Leg Deadlifts)
-> SD (Scapular Depressions)
-> LP (Lat Pulldowns)
-> SLP (Standing Lat Pushdowns)
-> KDMS (Kneeled down machine shrugs)
-> NSHS (Narrow stance hack squat)
-> DBP (Dumbbell pullovers)


**Upper Hypertrophy**
Bench 4x6 @65%
OHP 4x8 @55%
CGB 3x10
CCO 3x12
SLR 3x10-12
FLR 3x8

**Lower Hypertrophy**
BS 3x5 @70%
FS 4x8 @55%
DB lunges 3x10-12
SLDL 3x10-12
Bridges 3x5 (10-15s)

**Back Hypertrophy**
DL 3x5 @70%
Pull-ups 5x10-15
SD 3x8-10
LP 3x10-12
SLP 3x10-12
BB Shrugs 3x10-12

** Upper Power**
Bench 4x4 @70%
OHP 5x5 @65%
CGB 4x5-8
French Press 3x5-8
KDMS 5x8
DB Shrugs 3x8

**Lower Power**
BS 5x3 @75%
DL 5x3 @75%
NSHS 3x6-8
SLDL 4x8
Bridges 2x5 (25s)

**Back Power**
Weighted Pull-ups 5x5-8
SD 4x8
DBP 4x8-10
BB Rows 5x6-8
DB Shrugs 5x6-8

You should not train 6 days a week. 3 is probably optimal, but 4 would be okay. 5 is too much. 6+running frequently is way way too much.

Does anyone on this forum more advanced than you train that high volume/frequency? Have you historically made ANY gains training that way? I can think of one professional bodybuilder who trained 6 days a weak, and that was god tier genetics ronnie coleman. He was on 18iu per day of serostim and around 3-5g of AAS per week along with many years of experience. Even most pros only train 4-5 days, and they often don't have jobs or have relatively undemanding jobs.


3/4 days is great. 1 squat and legs day, 1 bench+triceps+chest+shoulder day, 1 deadlift+back+bicep day, 4th day for arms/extra shoulder work, extra squatting, wherever you feel you're weak (in your case, perhaps some extra squatting and hamstrings). Add weight to each main lift each week, add sets, reps, or just shorten rest to your accessories. It's really pretty foolproof. you could also do 1 lower deadlift focus, 1 lower squat focus, 1 upper chest+bench focus, and 1 upper shoulders+arms focus, lots of powerlifters break it up like that.


There I just did a better job than your coach in about 2 paragraphs.

Percentages seem wack. 65% is about a 15RM, a 4x6 or 5x5 at that weight won't be particularly challenging. Then again, rAv added 15kg to his bench doing such sets so who knows?

3 lol. Remember I care more about aesthetics than strength. 3 is silly.

The percentages are whack. While rav made good gains he also had a dyel bench to begin with and the programming is by real lifters.

That's the main problem for EV.

I mean not joking around here, he is literally doing

Squat/deadlift 3x3 75% 1RM
Squat/deadlift x5 60% 1RM
RDL/SLDL 3x10 40% 1RM

And even the running is like 75%.

That's the EVgoodlife. Train between 40% to 75%.

I don't think it's super horrible, it has enough volume that he still has top5 natty aesthetics around here. And has anybody had better gym compliance than him? With the demise of realb, I doubt it.

Where it hurts him is that it builds zero character. When the war comes, this is the last guy we would recruit for war. I don't remember the war movies, but I do recall a scene where a scared donk pisses himself and his buddy gets shot.

The EVgoodlife ain't gonna help you with life. You will be switching rent-a-cop jobs and selling vitamins for life. If he were to challenge me in the mile run and be competitive, it would send his life on a totally different trajectory.

I know this. I was EV when I was 26-27, and I wish than when I was thag age, I had access to my 40 year old self.

Look EV, my 40 year old self is telling you to get on a running program. It will build some character and lead to some gains in all aspects of life. Also since you love training in the 60% range, get a hold of rav and get access to his program. His girl paid top dollar for it, but I am sure he wants to see gains around here too. That program is by legit people and not random clicking donks.

My strength is low right now, program matters less. Programs matter the most when you are advanced and trying to gain a little bit on each lift.

And on top of that I haven't benched in 8 weeks

Percentages are indeed whack, even more submaximal than week one of the program I ran and I remember thinking I was still deloading.
Also how will you be progressing?
PM if you want the program, it does indeed work.

My coach is the one who suggested 4x/week but that's weak imo. My lats or legs aint gonna get bigger on that.

Percentages will be adjusted as well as program. Progression will be AMRAP and based off of that will determine whether I stay the same, increase or decrease next cycle.

Rav sent me his program, checking it out. My coach approved my program but deloads will be often.

Sup

It's a close call. I think he spent more time in the gym but your training is better.

I need to start coaching asap and have my clients write their own program. Looks like the EVgoodlife originates from this coach.

High praise

program is terrible. as others have stated, 6x week is too much and the percentages are all off. what kind of qualifications does your coach have?

something like 4x a week: chest tris, back bi's, shoulders, legs. each workout starts with bench, DL, OHP, squat. go heavy in the primary lift to work on strength and then higher rep shorter rest in the accessory stuff since aesthetics is the overall goal.

But Monte has a refeed every single weekend. It's like having a powerlifting program and not following the percentages. Why even track in the first place lol.

More qualifications than anyone here has; he's a doctor. There's a reason why I've been with him since 2013. He has the same vision I do, he is dedicated and believes in a hybrid of strength/aesthetic training. Both are important. Anyone that mentions 3x/week, I close my ears at that point.

a doctor of what?

This addresses the underlying point not at all, though your orange tears remain delicious.

The program is just a ripoff off PHAT, so it can't be that bad.

Does Layne Norton use percentages that low? I mean for example, the upper power day is 4x4 bench at 70%? My current bench is like 260. So 4x4 @182?!!! Lol, I have no problem hitting 225 for 4x4. Maybe that's what's wrong with my training, too much heart. Sure makes the rest of life easy though.

DPT/ CSCS/ FRCms

Nothing wrong with 6 vs 4, given your actual upper lower split. The problem is too much fps and volume with jelly dick weights. How do you plan to progress the loads week to week?