Running the 7/5/3 Scheme into PPL. Follow the 7/5/3 Rep Scheme. Focus on compounds. Do Core every 2nd day. Remember to always stretch before for avoiding injuries and after for optimal performance Focus on mind/muscle connection Example: If you can't feel your lats on your lats workout then you need to reduce weight or you're not doing it right. Unless you're an advanced lifter; Don't care too much about accessories.If you're not measuring your training, what you're doing is called playing. Pre workout : Eat about 90g of mostly carbs an hour or two before workout. Post workout : Protein shake Macro target : 200g Protein/ 60-80g Fat/ Rest Carbs ( Reduce carbs when on cut) Bulking : Eat 80% clean food + 20% "protein rich junk food" Do 300-600 Extra Calorie Intake. If no gains in 6 days then +100 calories. Cutting : Eat mostly protein and do 500-750 calorie deficit . If losing strength +100 calories/day Calorie intake should be around : Body weight in lbs x 10 - 12