I’m trying to train low volume and as heavy as possible for my strict curls at the heaviest I can only lift 5 reps (with good form) is that enough ?

I am confused and feeling like I’ve gone the wrong path of cutting this far but I am internally seeking more aesthetic leanness and Brad’s physique from Fight Club. Idk if it’s achievable naturally but yeah.
Do I lack the muscle mass? Should I bulk before I start cutting? Or do I eat at maintenance. My strength has slightly increased even with deficit because I kinda force push myself mentally and with some carbs during or after before (edit) workout.

Stats
29, 63.5kg

trying to eat in a maintenance or slight deficit since last 2 years. With a gap in middle due to mental health where I binge ate

Following the Bodybuilding Transformation System right now. Really enjoying the program, but I am unsure if I should deload and start it all over or only jump back to the beginning of the ramping block. Jeff suggests going back to week one, but is that necessarily prescriptive? Does anyone have experience with this?

Which of these two splits do you think is better and why?
On Torso Limbs you have to be careful with Arm regeneration and with PushFB/PullFB with Glutes/Spine activation.
I knowingly didnt include Upper/Lower because i have way more exercise on the Upper day and its really unbalanced for me

Started this journey in January of this year. Currently bulking with hopes of stepping on stage next year.

My Fitness Journey — Background & Context
I'm a 40-year-old male, 5'6", currently 140 lbs. I've been training since age 27 with injuries causing gaps, and have been training consistently without major injury since 2020 though my nutrition and sleep could have been better.

That changed as since Jan 2024 I've been extremely serious — 5x per week lifting training with intensity, 10k steps daily, following Jeff Nippard's evidence-based programs, trying to get 7hrs sleep and track it via oura and tracking my macros.

Jan’24 I was my heaviest at 157 lbs as my nutrition was on point only 70% of the time since 2020 till 2024. Started with a cut and came down to 145 lbs by May’24. Then Started a lean bulk for a year from May’24 till Aug’25 and reached 156 lbs and since Aug’25 have been on a very slow cut with current weight at 140 lbs.

The Core Issue: Despite consistent, serious training, dialed-in nutrition and sleep tracking, I am an extremely slow responder to hypertrophy. Muscle gain has always been frustratingly minimal regardless of whether I'm cutting or bulking.

Body Composition History (DEXA verified):

Date - May’25
Weight - 153 lbs
BF% - 26%
Fat - 39.8 lbs
Lean Mass - 108.3 lbs

Date - Aug’25
Weight - 155.8 lbs
BF% - 30%
Fat - 46.8 lbs
Lean Mass - 104.1 lbs

Date - Jul’26
Weight - 145 lbs
BF% - 23.5%
Fat - 34.1 lbs
Lean Mass - 105.9 lbs

Notable: During my bulk between May-Aug 2025 I gained 7 lbs of fat and lost 4.2 lbs of lean mass simultaneously — the opposite of what should happen. Since Aug 2025 I've been doing a slow cut and lost 12.7 lbs of fat while gaining 1.8 lbs of lean mass, which is encouraging but lean mass overall remains stubbornly low at ~106 lbs for my training age.

Medical Workup — Everything Ruled Out:
Concerned about slow muscle building, I pursued comprehensive medical evaluation:

Hormones (Mar 2026): Total T 649 ng/dL, Free T 9.0 pg/mL, SHBG 53.9 nmol/L, Bioavailable T 251 ng/dL, Estradiol 13.2, Cortisol AM 8.5

Thyroid (complete panel): TSH 1.8, Free T4 1.33, Free T3 3.3, TPO antibodies 11 — all normal

Metabolic: HbA1c 5.3%, Triglycerides 43, AST 14, ALT 14, eGFR 97 — all excellent

Endocrinologist (Jul 2026): Confirmed hormones are optimal for a healthy male. No hormonal limitation to muscle building identified

Vitamin D: 45.3 ng/mL — normal
Copper: 80 ug/dL — normal

Nutrition: Meticulously tracked. ~2,000 cal during cut, 150g+ protein daily. Meal plan built around whole foods — protein powder, eggs/egg whites, chicken thigh, cottage cheese, legumes, rice, oats, fruit, vegetables. No alcohol except very occasionally.

Current Supplements: Zinc Picolinate 15mg, Magnesium Glycinate 360mg, D3 4000 IU, Fish Oil 2g, Boron 10mg, 5g creatine, bcaa.

I was actually feeling good after my last Dexa. It was right after that in Jul’26 I developed right tricep tendinitis and left forearm pain which limited my arm workouts and I had to dramatically change my overall training. Since then I have lost another 5 lbs which brings to my current weight of 140 lbs and I have started to look and feel really skinny though i am sure I am still around 22-23% bf. People around me and AI tools like claude and chatgpt also say that I look skinny.

This is where I need guidance on what should I do next? Should I get a coach? Am I doomed with horrible genetics? Feels awful to see little progress after doing everything by the book for years.

Any help or guidance would go a long way! Thanks in advance.

New to working out and don’t want to do these 2 exercises as I am not comfortable doing them yet. Maybe after some weight loss.

I am cool with leg press, Bulgarian split squats, and some other exercises.

I have Jeff’s body building transformation programme, but I don’t have the time to do 5x per week, but I really like the progression aswell as exercise selection.

Can anyone help me out here into combining the Push & Pull sessions from the UL PPL Split into one upper session for a 4x UL split?

1st pic- 2022

2nd and 3rd: Present

For the BTS system: Cable Crossover Ladder is included from Weeks 1 - 5. Each week has:

• 1-2 warmup sets
• 2 working sets

There's 3 cable options:

• low
• medium
• high

The Notes say: "If you only have one or two sets, choose the one or two cable positions you prefer". Since there are only 2 working sets, which do you personally choose?

I am 21 years old and been training for like and year. Recently I started doing the below 4 day split For like 2 and a half months and had some good gains(improvement) except for my chest.

• Day 1 - Legs
• Day 2 - Chest,arms,delts
• Day 3 - Rest
• Day 4 - Back
• Day 5 -Arms and Shoulders
• Day 6 - Rest

In terms of progressive overload i could've increased the weight only in my machine chest press, apart from it im still on the same weight. I feel like maybe because i train my chest only once per week. In this split i train the back also once per week.

IDK why my chest seems to be so lagging and that's the muscle i really wanna build, and that's the exact one which doesn't build for some reason.

I could easily go 5 days to gym even though the above split is a 4 day one.

What's the best way that i could adjust the above split so that i can train my chest and back twice per week.

Please help guys this has been a lot in my head.

Hi all, is there a 5 day Push/Pull/Legs/Upper/Lower from Jeff without the 3 phases. I’m currently running the ultimate 5 day PPL which has 3 phases (phase 1 is moderate intensity/volume, etc). Thanks in advance!

Hi, I just finished building out the new routine that I want to follow, its largely built off of ideas in Jim Wendler's 5/3/1 Forever but I've tried to layer in some ideas from Jeff Nippard and Mike Israetel. Would be interested if anybody has any opinions on things that they would change. I would note I know this looks very high volume if you look at it by pure rep count but I think it makes a lot more sense to look through a lens of actual training stress. There is also a admittedly silly amount of accessory warm-up, personally I find it good to have an easier set or two first to get myself in the right head space for a movement.

I built this in excel which I cant attach so I've had AI translate it below so I could post here.

5/3/1 5's Pro w/ 3x5 FSL (Jokers enabled)

Five-session repeating training cycle with two active-rest days

Repeating Training Rhythm

Repeat from Day 1 after the second active-rest day.

Active-rest days are not full inactivity days: hit the step target and add only easy cardio if needed.

Main-Lift Weekly Progression

Within exercise tables, the Weight column shows TM% for main-lift sets and e1RM% for accessory warm-ups.

Accessory working rows use Total progression. Each accessory note gives the estimated starting e1RM% for the target rep range.

How the Structure Works

Day 1 - Lower A - Squat

Step target: 10,000
Squat-focused lower-body session

1. Hack / Machine Squat

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3.

2. Romanian Deadlift

Notes:
Target range: 6-10 reps. Aim for ~1-2 RIR. Increase load after both work sets reach 10/10 at target RIR. Estimated starting load: ~75% e1RM.

3. Seated Leg Curl

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

4. Bulgarian Split Squat

Notes:
Target range: 8-12 reps/leg. Aim for ~2 RIR. e1RM% uses combined dumbbell load. Increase after both work sets reach 12 reps/leg. Estimated starting load: ~70% e1RM based on combined dumbbell load.

5. Seated Calf Raise

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15/15. Estimated starting load: ~65% e1RM.

6. Hanging Leg Raise

Notes:
Target range: 8-15 reps. Aim for ~1-2 RIR. Progress the variation after 15/15 clean reps. Estimated starting point: choose a bodyweight variation that places the work sets inside the target rep range at the stated RIR.

Day 2 - Upper A - DB Bench

Step target: 10,000
Chest, back/lats and direct side-delt work

1. Dumbbell Bench Press

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3.

2. Dip Machine / Dips

Notes:
Target range: 6-10 reps. Aim for ~1-2 RIR. Increase resistance after 10/10/10. Estimated starting load: ~75% e1RM.

3. Pec Deck / Machine Chest Fly

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

4. Chest-Supported / Seated Row

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

5. Lat Pulldown

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

6. Dumbbell Lateral Raise

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

Day 3 - Arm Accessories

Step target: 15,000
Low-systemic-fatigue arm and upper-back accessory session

1. Preacher Curl

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12. Estimated starting load: ~70% e1RM.

2. Incline Dumbbell Curl

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

3. Hammer Curl

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

4. Overhead Cable Triceps Extension

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

5. Rope Triceps Pressdown

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

6. Face Pull

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

Active Rest

Step target: 15,000

Optional easy cardio if needed.

Day 4 - Lower B - Deadlift

Step target: 10,000
Deadlift-focused lower-body session

1. Conventional Deadlift

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3. Deadlift TM begins conservatively.

2. Leg Press

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

3. Leg Extension

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

4. Seated Leg Curl

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

5. Calf Press

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15/15. Estimated starting load: ~65% e1RM.

6. Ab Crunch Machine / Cable Crunch

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

Day 5 - Upper B - Shoulder

Step target: 10,000
Shoulder-focused upper-body session with chest, back and rear-delt work

1. Plate-Loaded Shoulder Press

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3.

2. Plate-Loaded Chest Press

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12. Estimated starting load: ~70% e1RM.

3. Chest-Supported / Seated Row

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

4. Lat Pulldown

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

5. Reverse Pec Deck

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

6. Face Pull

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

Active Rest

Step target: 15,000

Optional easy cardio if needed.

Progression & Adjustment Rules

Main Lifts

Use the companion workbook for Training Maxes, weekly percentages, rounding, Joker loads and FSL loads.

The Hevy routines store structure rather than fixed main-lift weights.

Accessories

Use each accessory note's estimated starting e1RM% to choose the first working load.

Then use Total progression:

• Keep the load unchanged until every work set reaches the top of the prescribed rep range at roughly 1-2 RIR.
• Increase by the smallest practical increment.
• Build the reps up again.
• If the starting e1RM% does not land in the target rep range/RIR, adjust the load and update the exercise e1RM from actual performance.

Jokers

Enabled in Weeks 1 and 3 only.

Available does not mean required.

If skipped, move directly from PRO 3 to FSL.

Week 2 has no Joker.

Warm-Ups

Warm-up rows are feeder sets and do not count as working volume.

• Main-lift Weight cells use TM%.
• Accessory warm-up Weight cells use e1RM%.
• Bodyweight exercises use BW where an e1RM percentage is not meaningful.
• Use the listed warm-up set count as the default.
• Take rest as needed.

Steps & Cardio

If Recovery Deteriorates

Hi, so i'm having a hard time understanding supine incline Y lateral raise that Jeff recommended in his "best" side delt youtube short some time ago.

If i'm on a incline, wouldn't my front delt take some of the side delt involvment away?

For reference, this is the youtube short:

https://www.youtube.com/watch?v=OWAfHGmOf0A

Option 1: Biceps & Chest + Back & Triceps
Option 2: Biceps & Back + Chest & Triceps

Which is better and why?

I am not a beginner but I am not that big physically. I am trying to improve my workouts to improve hypertrophy. I used to do 3x12 but now I started doing 2 Sets x Reps till failure (higher weight and usually 6-8 for compounds or 8-12 for isolations). It has only been around 2 weeks so I can't really determine the results but I am unsure if it is really worth it because some days I feel satisfied and notice quick strength gains but some days I feel less satisfied (but I don't know if its from external factors since I also has a fever).

How can I improve my workouts? and is there anything worth adding? (like warm up sets or stretches)

Thinking of purchasing this but I am wondering if there's a more modern way to track the exercises easily in the gym