re: Is the traditional split (Chest and Tris, Back and Bis, Shoulders and Legs) outdated

Thank you so much dude. I'm tossing my current plan and will try yours. I have an app that has GS in it, so I'll modify that program to fit yours and give it a go. Thanks again!

Bench is bench press, press is strict standing overhead press

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One last question for now, the image below shows what I built in my app for day 1. Hopefully I got it right...couldn't fit it all but after incline dumbbell is Chinups, row and squat. Question is, where would I plug in the ladder method for pushups and chins?

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those usualyl are done at home outside the gym. usually if doing ladder method....before work, after work, after dinner.

i suggest getting a pullup bar or rings to make this work.

That’s why I enjoy a lot of the Pen & Paper programs. They hit everything twice. Mix it heavy/low volume and light/high volume stuff.

I got weaker on PPSA Squatober .... except for Squats. Bench and Press took a nosedive though.

I used to do

Mon- cheat, bis, tris, and abs
Ties- shoulders and back
Wed, legs and abs
Thur-shoulders and back
Fri-chest, bis, tris, and abs

I’d go 3-4 sets high reps on mon and Tuesday. Then pyramid 5 sets 10, 8, 6, 4, 2 or 1 rep Wednesday thru Friday

I haven’t done this in years but now that I’ve gotten myself mentally and physically back on track I’m going to start back lifting but I’m sure I’m going to alter my Wednesday thru Friday workouts some. It’s about endurance, health, toned, and BMI now for me instead of just strength.

44
61”
210

Oops

6 ft 1 in