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@cybernetic You do not need to buy a program. The r/fitness beginner routine is free. SBS has free programs. 531 BBB (and other variants) is free. GZCLP is free. There are plenty of proven and free programs available. I very much doubt you will see major improvements from one week...

@cybernetic Stop trying to make your own program. I'm suggesting it is a combination of the two. I think you are following programs that are allowing you to not push yourself. Your RPE gauge is low/soft if you are following programs built around it and you can only bench 22kg DBs for 10...

@cybernetic Has this friend of yours produced results that are noteworthy? Have some of his clients achieved results that align with your goals? If so, ask your friend what you're doing wrong because you are doing something wrong. Stop trying to work off of RPE. Just do a program that tells...

@cybernetic Some blunt feedback: You are not. Or you are not good at applying it. You should switch to a proven program written by someone qualified to write a program and follow it exactly as written. Frankly I think you should run the r/fitness beginner routine for the full 3 months...

@webslave Thanks for the response

@webslave Were you simply not doing dips before? You also didn’t answer my question. What were your other lifts before the transition? The leg work you are doing now does not seem sufficient to maintain what you built with your barbell movements. Do you have a physique comparisons between...

@webslave What was your bench before you switched over? You deadlift number does not add up to your dip numbers. How are you finding ways to stimulate your legs without squats? I’d imagine you’d lose some leg size without the ability to move barbell loadable weights.