Moving to maintenance
I have decided to move to maintenance in my 30's. No injuries after a long time lifting, so I'll take that as a win. I'm content being "lean" at 180 lbs and I don't want to bulk/cut anymore. My lifts for bench is around 300-315 lbs, pendlay row is around 250, and squat is at or very close to 405. I don't DL anymore but RDL is 315x5-8. I'm going to try to at least maintain strength. I'm thinking that doing some joker sets once a month might help. I'll be running an lower/upper split (See below) since that will condense the shoulder girdle work into the same day and it will allow me to train a muscle every 3-4 days. I don't enjoy the splits where you wait a week to train the same muscle again. I also don't enjoy full body, so for me upper/lower seems to be the "whey".. haha.
As far as diet goes, I figure that If I want to get really lean it will only take me 4-6 weeks to get under 170 lbs. I'm thinking to set protein at around 130 grams and to keep my calories right at maintenance, which is about 2,400. I honestly don't feel like tracking anything else.
Thanks for reading. Does anyone in maintenance mode have any tips? I think my volume might be a bit overkill for maintenance, but that's probably not a big deal.
Diet
Calories 2,400
Protein 130 grams
Training
Lower- Squat 2x6-8, RDL 2x6-8, Leg extension 2x8, Leg curl 1x8, Calf/Abs 2x10-12
Upper- Bench press 2x6-8, Pull up 2x6-8, Incline machine press 2x8-10, Row 2x6-8, Face pull 2x10-12, Barbell curl 2x8-10
Lower- Leg press 2x8-10, Leg curl 1x10-12, Leg extension 2x10-12, Calf/Abs 2x10-12
Upper- Incline press 2x8-10, Pendlay row 2x8-10, Decline machine press 1x8-10, Lat pulldown 2x8-10, Lateral raise 2x10-12, Tri press down 1x10-12, Db curl 1x10-12
Posted Mar 6, 2026, 9:54 PM UTC