Day 1 - Pull
Deadlift
Lat Pulldown
Cable row
Face Pull
Hammer Curl
DB Curl
Lateral Raises
Day 2 - Push
Bench Press
Overhead Press
Incline DB
Seated Cable Flies
Tricep Pushdown
Overhead Tricep Ext
Day 3 - Legs
Squat
Romanian Deadlift
Leg Press
Leg Curls
Calf Raises
Lateral Raises
Day 4 - Rest
Day 5 - Pull 2
BB Row
Lat Pulldown
Cable Row
Face Pull
Hammer Curl
DB Curl
Lateral Raises
Day 6 - Push 2
Overhead Press
Bench Press
Incline DB
Seated Cable Flies
Tricep Pushdown
Overhead Tricep Ext
Day 7 - Legs 2
Squat
Romanian Deadlift
Leg Press
Leg Curls
Calf Raises
Lateral Raises
(please if you are going to critique it, instead of saying "junk volume, its shit etc" please tell me why its bad and why its suboptimal thx)
by the way this is just my verison of the Metallicadpa v3 with some of my own tweaks
https://docs.google.com/spreadsheets/d/18av_yAC6lemOv_hS7oNvcVlLMeAYsa8M27MsfpFylWQ/edit?usp=sharing
here is the spreadsheet
Deadlift
Lat Pulldown
Cable row
Face Pull
Hammer Curl
DB Curl
Lateral Raises
Day 2 - Push
Bench Press
Overhead Press
Incline DB
Seated Cable Flies
Tricep Pushdown
Overhead Tricep Ext
Day 3 - Legs
Squat
Romanian Deadlift
Leg Press
Leg Curls
Calf Raises
Lateral Raises
Day 4 - Rest
Day 5 - Pull 2
BB Row
Lat Pulldown
Cable Row
Face Pull
Hammer Curl
DB Curl
Lateral Raises
Day 6 - Push 2
Overhead Press
Bench Press
Incline DB
Seated Cable Flies
Tricep Pushdown
Overhead Tricep Ext
Day 7 - Legs 2
Squat
Romanian Deadlift
Leg Press
Leg Curls
Calf Raises
Lateral Raises
(please if you are going to critique it, instead of saying "junk volume, its shit etc" please tell me why its bad and why its suboptimal thx)
by the way this is just my verison of the Metallicadpa v3 with some of my own tweaks
https://docs.google.com/spreadsheets/d/18av_yAC6lemOv_hS7oNvcVlLMeAYsa8M27MsfpFylWQ/edit?usp=sharing
here is the spreadsheet