D
Deleted member 332073
Spread Positivity
- Joined
- Jan 26, 2026
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Most Optimal Splits
Volume & Intensity
Full Body Day Example
Nutrition
1. FBEOD
2. UL/AP 6x
3. FB 3x
2. UL/AP 6x
3. FB 3x
Volume & Intensity
- As these are all high frequency splits, 2-3 sets per muscle region is plenty
- 0-2 RIR will be ideal
- 0-2 RIR will be ideal
Full Body Day Example
- Each exercise is 1 set
Shoulders:
1. Lateral Raise
2. Overhead Press
Back:
1. Lat Pulldown
2. Sagittal Row
3. Kelso Shrug
Chest:
1. Incline Press
2. Pec Deck
Biceps:
1. Preacher Curl
2. Reverse Curl
Triceps:
1. Pushdown
2. JM Press/Seated Dip
Legs(If you want)
1. Extension
2. Curl
3. Calf Press
Abs(If you want)
1. Crunch Machine
Shoulders:
1. Lateral Raise
2. Overhead Press
Back:
1. Lat Pulldown
2. Sagittal Row
3. Kelso Shrug
Chest:
1. Incline Press
2. Pec Deck
Biceps:
1. Preacher Curl
2. Reverse Curl
Triceps:
1. Pushdown
2. JM Press/Seated Dip
Legs(If you want)
1. Extension
2. Curl
3. Calf Press
Abs(If you want)
1. Crunch Machine
Nutrition
Protein:
0.8g-1g per lb of bodyweight
Ideal Sources: Red Meat, Eggs, Fish, Chicken, Greek Yogurt
Fats: 0.3g-0.5g per lb of bodyweight
Ideal Sources: Eggs, Butter, Avocado
Carbs: Remaining Calories
Ideal Sources: Fruits, Potatoes, Rice if tolerated well
0.8g-1g per lb of bodyweight
Ideal Sources: Red Meat, Eggs, Fish, Chicken, Greek Yogurt
Fats: 0.3g-0.5g per lb of bodyweight
Ideal Sources: Eggs, Butter, Avocado
Carbs: Remaining Calories
Ideal Sources: Fruits, Potatoes, Rice if tolerated well
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