u/Remarkable-Main-5905

Hi guys, I have been in the gym for a couple of years now but I can’t find a good program for me for the life of me. A friend just suggested this program to me and I wanna know if you guys have any changes or stuff like that. I want to go 6 days per week and I am very serious about recovery.

Push 1

•	Barbell bench press — 3×5–8

•	Incline dumbbell press — 3×8–10

•	Chest fly (machine/cable) — 3×12–15

•	Dumbbell lateral raises — 3×12–20

•	Triceps pushdown — 3×10–15

Push 2

•	Overhead press — 3×6–8

•	Incline bench (lighter) — 3×8–12

•	Chest fly (machine/cable) — 2×12–15

•	Cable lateral raises — 4×12–20

•	Overhead triceps extension — 3×10–15

Pull 1

•	Pull-ups / lat pulldown — 3×6–10

•	Barbell row — 3×6–8

•	Single-arm cable row — 3×8–12

•	Straight-arm pulldown — 2–3×12–15

•	Face pulls — 3×12–15

•	Rear delt fly — 3×12–20

•	Barbell curl — 3×8–12

Pull 2

•	Chest-supported row — 3×8–12

•	Lat pulldown (different grip) — 3×10–12

•	Rear delt fly — 3×12–20

•	Cable curl — 3×10–15

•	Hammer curl — 2–3×10–12

Legs 1

•	Back squat — 3×5–8

•	Leg press — 3×8–12

•	Bulgarian split squat — 2–3×8–12

•	Leg extension — 3×12–15

•	Leg curl — 3×10–15

•	Calf raises — 4×10–15

Legs 2

•	Romanian deadlift — 3×6–8

•	Bulgarian split squat — 3×8–12

•	Seated leg curl — 3×10–15

•	Hip thrust — 3×8–12

•	Calf raises — 4×12–20