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@uzezi I made the initial version myself by looking at bunch of youtube videos.. Initially I had 3-4 exercises for each group, but I just updated it with more exercises looking at some other videos, articles etc because I didn't feel like I was pushing myself, and would be done in 20-30min.. I...

@amn Amazing, thanks for the advice, I'll def give this tempo squats a try. Didn't know about them until now actually. Sounds like it'll kick my butt which is exactly what I want

@amn Ok good advice on replacing the front raise with the lateral on push day, thank you. Any advice what else I can do besides dumbbell fly & lateral raise? Yes the squat is a front squat I guess. I hold up two dumbbells (2x30lbs now) at chest level and do the squats. I have lower back...

38yr, 6.0' guy here trying to do a recomp with the plan below. 6 days a week (PPL x rest x PPL) + 1-2 days of soccer per week.. Doing my best with the diet but not keeping strict track. Eyeballing and eating less than I'd normally do, with a focus on high protein.. Will appreciate any feedback...