Looking for a training program

[uniquetouch]

Would like to stack on some muscle. Looking for a plan. I always just go in the gym and wing it for the last 3 years and I would like to start doing it right. Any help on plan and splits would be much appreciated.

 

[two_slug]

What do you mean by winging it? Give a little more info about where you are now, like your age, weight, bf .......

 

[genetic freak]

How intensely do you train? What do you do for work outside the gym? How much sleep are you getting? Is your nutrition dialed in and if so, eating in a calorie surplus? PED use? Injuries? Equipment available? How often can you train? How long can you train? Etc... I have a 7-page form I have clients fill out before I build them a training program.

I like a 4 day split of either PPL or UL. It all depends on if I am pushing calories or not. UL hits everything twice a week and I am spending 1.5 hours in the gym, so I need to be in a calorie surplus. PPL in a 4 day split hits everything 3x in 2 weeks. More recovery time and I can do this on a cut without crushing myself.

 

[uniquetouch]

Im 41. Bicep tendon surgery going on almost two years ago now. Shoulder injury but I push through. 200lbs 510. Currently running some TRT and ADrol. Usually do chest tris , back bis , shoulders , legs. I try to do everything two times a week. Currently up 10 lbs the last two weeks. In a calorie surplus or bulk. Been training consistently for 3 years now. Diet is pretty clean. Will be getting serious real soon with diet. Also while I have ya guys here. What should be run at the same time as the gear to keep estrogen down. Got real bad sides last year from running too high of TRT and my estrogen levels were so high I was having social anxiety and panic attacks and breaking out in sweats. It was insane: took about a month or two of nothing to get my levels to come back to normal