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@annee I just designed it myself based on the exercises in my ULPPL that I liked and gave me a good pump. It’s 5 days a week, 20 sets per workout (legs slightly higher). Everything 8-12 reps for now except squats and deadlifts 5-8. 3 or 4 sets per exercise, usually leave a rep or two in the tank...

@sadmamacat I honestly think there is something to the longer recovery.

@allyssandra I feel like the indirect work on chest and back isn’t enough to fully stimulate my shoulders or cause the need for a lot of recovery time on them. I also keep 2 days between back and shoulders and 3 between chest and shoulders. So I can go crazy on shoulder day (Thur) but feel good...

@formerly_a_saul Nice. I am still figuring it out but I feel very much like the extended recovery just works well for me personally.

@leena2016 That’s a great point. How would that work from a split design perspective? PPL but 4 or 5 days a week?

I’ve been training with free weights at home for about 8 months. I started out with an upper / lower / PPL split 5 days a week that worked great for ~6 months of newbie gains and then plateaued. I’m 42, tend to go all out to failure most sets, and because of that was getting pretty run down...