This has been my go-to for training split for those times when I've needed to center myself again and get "boring yet productive." Moving more sets to 3x5-8 wouldn't necessarily have a huge impact on your abilities to lift big weights in the main lifts, and heavier sets (in my experience) tend to impose more wear and tear on the joints. At some point, you're going to fail. What are some next logical programs to try after this one? incline dumbbell press can be replaced with landmine press, triceps pushdowns and overhead extensions can be replaced with any general triceps exercise: skullcrushers, lying triceps extensions, dumbbell triceps extensions, whatever you want to do, Leg press can be substituted with front squats, leg curls can be substituted with glute ham raises, calf raises can be substituted by nothing because who gives a flying fuck about calves anyway? You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. The best program is the program that brings good results to YOU. 3x4-6 is perfect for things like this. Rest as long as is needed between sets. Put simply, linear progression means that if you were to graph your weights, the line that you would end up drawing would be straight. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Deloading is exactly what it sounds like -- taking weight off the bar. Both. See this handy graph from Starting Strength to get a better understanding of what I mean. The only recommendation is that I would avoid static stretches before lifting. This routine is definitely the best. MY GYM OR GARAGE DOESN'T HAVE XYZ, WHAT CAN I DO INSTEAD? THIS IS COMPLICATED, THERE'S A LOT GOING ON! Switched to a PPL and never looked back, 3 years later still motivated and love any 6 day a week routine. This is when you've reached the limit of your progression. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. Absolutely. If you can only run it once per week then I would recommend something like Greyskull LP, Stronglifts 5x5 or Starting Strength instead for increased frequency. Thanks dude, I added your spreadsheet to the OP. Great contribution. Taper the volume off as little as possible, and keep the volume for the main lifts as high as you can for as long as you can. So like on deadlift day for example I did his "DL 1x/wk intermediate" deadlift progression. They're not so neatly interchangeable. If you like some dynamic stretches and things like clapping pushups, great. PPL, LPP or any other order. https://liftvault.com/programs/strength/push-pull-legs-6-day-split-spreadsheet-collection-5-programs/. If you got 2x5 and 1x6 at 90kg the first time round, you can bet your ass that you'll get more than 6 on your last set the second time round. ): Seated cable rows can be replaced with dumbbell rows or t-bar rows, Face pulls can be replaced with rear delt flyes AND band pull aparts (not one or the other). To see more PPL programs, see the PPL spreadsheet collection. If you're looking for prehab because you're doing a lot of pressing, facepulls are better. Metallicadpa Beginner PPL v2.2 (1RM Inputs + Auto Progression) Spreadsheet. I upvoted the fucking shit out of this with my one upvote. 3x10 - in this case, it reads three sets of ten repetitions, 2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later), SS - this reads as superset (two exercises performed back to back with no rest in between.