Hey all -

I've just finished a cut, and to celebrate the start of a clean bulk I'm messing around with programming.

1. Goals: Summary: Upperbody hypertrophy; maintenance of strength. More specifically I'm prioritizing hypertrophy on shoulders, back, and triceps (Upper)/ abs, calves (lower), maintenance size on chest, biceps (Upper)/ Quads, Glutes, Hams (lower), and evening out imbalances in the legs (hence the abundance of unilateral work). I have no particular strength goals over and above maintenance of compound lifts, although I do expect to see minor increases in weight lifted over time.

2. Level/Training Age: 3 Years of training. Typically 3-4 day per week programs plus cardio 1-2 days per week. My lift numbers get me into the intermediate range (Stronger in the lower body than the upper body - thanks genetics/8 months of SS 5x5 in first year uni). I weigh 167.5 after a cut and my 4 rep #s are: Bench 180, OHP 110, Squat 245, DL 265. In terms of health factors affecting lifting: My sleep quality is great, I'm supplementing with creatine, tongkat ali, zinc and ashwaghanda. I'm also going to be switching off of a ketogenic diet. I plan to slowly reintroduce carbs mostly in the form of fruits and veggies around meal time. I get 150g protein daily and tend to avoid alcohol in large amounts.

3. Exercise Template: Imgur link: https://imgur.com/a/ZrNUeww . Some things not specifically mentioned in the write-up: Leave 1/2 reps in the tank with every exercise, don't train to failure. Before this I was doing Reddit's own Ivysaur 4-4-8 for about 4 months (end of bulk and into cut): https://www.reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/

4. Progression Scheme: 6 week cycle up, 1 week deload. During cycle up gradually increase sets from lower numbers to higher numbers, although I have no plan for what to increase and in what order (besides prioritizing shoulders/back as hypertrophy targets). Linear progression - add at least 1 rep/extra weight for every exercise every week Heavy compounds never vary from 5 reps, with the goal of increasing or maintaining weight.

And that's pretty much it. As far as I'm aware there are no blaring flaws and it seems pretty solid. The goal is target weakpoints in my physique for hypertrophy and even out some imbalances in the lower body.

Some looming questions I have: - I can probably handle the volume but an additional day for shoulders/arms could make more sense (more akin to the PHAT split minus the speed work). - Is it even necessary to prioritize certain body parts as an intermediate? I.e. let chest lag behind slightly.

Let me know, thanks all!