I adapted this program from an anon here, I want to bulk doing PPL. Want to know what I should change - I have been told I'm hitting delts too much with this and generally have too much volume. Lmk if there are any suggestions.

Mon
PUSH
Bench 5x8
Incline bench 3x8-10
Lat raises 4x15-F
Skull Crushers 4x12-15
Preacher Curls 4x8-10
DB Arnold Press 3x8-10
Abs Crunch 4x8-12

Tue
PULL
Bent over row 4x8-12
Pull ups 4x12-15
High row 4x10-12
Rear delt flys 4x12-15
4xF Overhand Wrist Curls
4xF Underhand Wrist Curls
Hanging Leg Raise 3x8-12

Wed
LEGS
Squat 4x5
Preacher Curls 4x8-10
Stiff Leg Deadlift 4x8
Leg extension 4x12-15
Standing Calf Raises 4x15-20
Abs Crunch 4x10-15
Neck Work 4x10-15

Thu
PUSH
OHP 4x8
Incline bench 4x8-10
Lateral raises 4x15-F
Chest flys 4x12-15
DB Tricep Extensions 4x12-15
Abs Crunch 3x10-15
Neck Work 4x10-15
4xF Overhand Wrist Curls
4xF Underhand Wrist Curls

Fri
PULL
Bent over row 4x8-12
Pull ups 4x12-15
High row 4x10-12
Rear delt flys 4x12-15
Hanging Leg Raise 3xf

Sat
LEGS
RDL 4x8
Preacher Curls 4x8-10
Hip Thrust 4x10-12
Leg Extension 4x12-15
Hamstring Curl 4x10-12
Standing Calf Raises 4x15-20
Abs Crunch 4x10-15
Neck Work 4x10-15
4xF Overhand Wrist Curls
4xF Underhand Wrist Curls

>>76268272 (OP)
yes this was my program.

I'm hitting delts a lot because my delts are lacking. Adjust to hit groups you need to work on.

I'm handling this volume on a cut, you will definitely be fine on a bulk.

>ive been lifting 14 years, if you're a beginner keep that in mind for volume.

>>76268272 (OP)
Too much junk volume on each gum day. Also 6 day split is stupid. Stick to 4 or 5 at most

4 exercises total. 2 compounds 2 accessories. Train to failure.

>>76268286
Ye I'm the anon from that earlier thread who posted that modified version. I nixed the nordic ham curls on the first legs day, gonna try to see if I can do SLDL as my one hamstring exercise there for some variety. You mentioned pull day was good, and you only found one issue with my legs day changes, do you think push is also alright?

>>76268301
well arnold press is a meme so just cut that and never do it.

You tacked on some neck and wrist work but that's super low fatigue so go for it if you wanna do it. No biggy.

Same critique as before for the SLDL's on your quad leg day. Give it a shot and see how you recover. Worth trying if you want to focus on hinge movements as a movement pattern you're trying to improve. I'm very cautious of fatigue on leg day because you're using large muscle groups so just keep recovery top of mind.

>>76268301
addon, you have a lot of rectus abdominus work and no rotational exercises / oblique work. I'd nix the crunches and replace with russian twists or lumberjacks to help fill that gap. Your spine will thank you.

you need to start doing roids to see more gains

>>76268328
Damn, it was fun to do the one time I tried it. Ok, might cut it or replace it with something.
>>76268338
And I'll do so, thanks anon!

>>76268301
Also what's the philosophy behind doing bench and incline bench on the same day?

>>76268975
incline bench is for upper chest & shoulder work. Just trying to get in more pressing volume since I'm trying to grow my OHP and flat bench. I've swapped it with close grip bench for tricep focus work before.

Just pick your favorite bench accessory pressing movement and have a go at it.

Larson press is pretty good too.

R8 my program rn it's every 72 hours so like 2.333 times per week
>sumo deadlift 3x5
>dips 4x6-10
>pullups 3x6-10
>curl 3x8-12
>weighed situps 3x10-15

>>76268272 (OP)
You could probably just literally do the six most basic lifts 3 days a week and end up looking the same as doing all this stuff

>>76270113
>deadlift
>bench
>squats
>OHP

What are the other two, anon?

>>76270828
Not that anon, but I'd say rows and crunches.

>>76270840
Didn't think of rows, that's an obvious choice. Are crunches a lift though?

>>76270909
No and I wouldn't suggest them. Barbell curls. Chins instead of rows.

>>76271046
Why are chins better than rows?

>>76271289
Move your whole body, longer range of motion, more muscle mass, balance

>>76268272 (OP)
>>76268301
>>76268286
NEVER EVER TRAIN LIKE THIS

>>76271969
Explain yourself