I’m an amateur natural lifter who’s trained on and off over the years, but now that I’ve got a home gym set up I really want to be consistent and push myself to get in the best shape of my life while being realistic. For the first 6-8 weeks im going to do the below plan in a slight deficit as I have a bit more fat than I would like.

Rather than a 3 or 4 day plan I’ve put together a 6-day plan that splits things into shorter workouts so I can train more frequently, but still take each set close to failure. I understand this is a lot of days but i usually find when I do too much in 1 day , the last 3 excercises im am very fatigued. Also when i am training most days I find that diet and everything else is just easier for me to stick to and be consistent with.

With this plan I think I can do a lot of weekly volume plus be more excited for a shorter workouts and can make sure there is qulaity is in my form is there as well as having more time to warm up etc. and making sure I am progressing each week.

Would love some opinions on the structure, volume, and balance of the plan — does it look solid for building/maintaining muscle while in a slight deficit?, or are there any tweaks you’d suggest? Is there any reason doing this plan would work less better than a standard PPL 3 day per week plan?

Below is the plan and overall volume each week, I may change some exercisies and add a little ab work but this will be the general breakdown and volume per each muscle :

PS. I may not have things named correctly as these are just so I understand myself , the main thing to note is the muscle being worked. The numbers next to each is the sets I will do, Pushing to 1/2 rep in reserve and all the way to failure on last set of each

Day 1 – Pull (Back + Arms)

• Neutral Grip Pulldown – Back (Vertical) – 3
• Close Grip Chest Supported Row – Back (Row) – 3
• Preacher EZ Bar Curl – Biceps (Short Head) – 3
• Rope Pushdown – Triceps (Lat/Medial) – 3

Day 2 – Push (Chest + Shoulders)

• Incline Levergym Press – Chest – 3
• Push Ups – Chest – 3
• Cable Lateral Raise (Kneeling with Cuff) – Side Delts – 3
• Rear Delt Fly – Rear Delts – 3
• Overhead Shoulder Press (Levergym) – Front Delts – 3

Day 3 – Legs A (Quads / Hams / Calves)

• LeverGym Squat – Quads – 3
• Leg Extension – Quads – 2
• RDL (EZ Bar) – Hamstrings – 3
• Standing Calf Raise – 5

Day 4 – Pull 2 (Back + Shoulders)

• Wide Grip Pulldown – Back (Vertical) – 3
• Cable Low Row (V Bar) – Back (Row) – 3
• Cable Bar Pull-over – Back (Isolation) – 2
• Standing Lateral Raise (Behind Back) – Side Delts – 3
• Face Pull – Rear Delts – 3

Day 5 – Push 2 (Chest + Arms)

• LeverGym Incline Press – Chest – 3
• Push Ups – Chest – 3
• Overhead Shoulder Press (Levergym) – Front Delts – 3
• Cable Faceaway Curl – Biceps (Long Head/Alt) – 3
• Lying Cable Skull Crusher – Triceps (Long Head) – 3
• Bar Pushdown – Triceps – 3

Day 6 – Legs B (Quads / Hams / Calves + Rear Delts)

• DB Bulgarian Split Squat – Quads – 2
• Leg Extension – Quads – 3
• Trap Bar Deadlift – Hamstrings – 3
• Lying Leg Curl – Hamstrings (Curl) – 2
• Standing Calf Raise (angled foot) – Calves (Gastroc) – 5
• Cable Curl (Laying Down) – Biceps – 3
• Rear Delt Fly – Rear Delts – 3

Day 7 - Rest

Weekly Volume Breakdown

Muscle Group	Weekly Sets	Frequency (days/week)
Back	14 (3 + 3 + 2 + 3 + 3)	3
Chest	12 (3 + 3 + 3 + 3)	2
Side Delts	9 (3 + 3 + 3)	3
Rear Delts	9 (3 + 3 + 3)	3
Front Delts	6 (3 + 3)	2
Biceps	9 (3 + 3 + 3)	3
Triceps	12 (3 + 3 + 3 + 3)	3
Quads	10 (3 + 2 + 2 + 3)	2
Hamstrings	8 (3 + 3 + 2)	2
Calves	11 (3 + 3 + 5)	2