@rootsrockreggae I'm using a paid 4 day upper/lower split from a YouTube influencer/personal trainer so I can't share the details since its proprietary. Though I've added in some additional volume against his recommendations (I have since lowered the volume I was doing because I feel it was impacting my lifts). You can probably find a lower volume 4-day upper/lower online somewhere. You could even ask ChatGPT to program you a 4-day upper/lower. But you have to use some common sense (which is not common for a novice who has no experience with programming). ChatGPT is lacking in some common sense. But you could use whatever ChatGPT spits out as a basic skeleton for programming.
Basically you're going to want to hit shoulders, chest, triceps, biceps, back, quads, glutes, hamstrings and calves twice a week. But you don't have to do isos for everything twice a week. Especially not as a novice. And don't get into the Instagram rabbit hole minutiae of "you need to hit the long head, the lateral head, the medial head, the short head twice a week." That shit you see on Instagram will drive you absolutely crazy. You're not a IFBB Pro. You can't just live in the gym.
I'm not saying to Mike Mentzer-maxx or even to Dorian Yates-maxx (though his routine seems far more legitimate than Mentzer). But the current trend of excessive volume, especially with PPL splits, is too much. Mike Mentzer once told one of his clients "get 20" arms first before you worry about the details like the lower inner third of your bicep." It's funny how the things that Mike Mentzer was roasting people for 40+ years ago is still relevant if not more relevant today.
I have FOMO too. I understand. Sometimes I look at my Google stop watch and look at the time and number of sets (granted I do a lot of unilateral work) I've been doing and I'm like "bruh, I've been in this gym way too long."
