u/PapaVec

How’s this split for someone trying to be in and out the gym in an hour before work just focusing on joint actions. Will this split suffice.

Upper

Machine chest press 2sets 5-9 reps

Lat pull down 2 sets 5-9Reps

Elbows flared 90 degree t bar row 2 sets 5-9 reps

Full depth machine shoulder press 2 sets 5-9 reps

Tricep push down 2 sets 5-9 reps

Preacher curl 2 sets 5-9 reps

Lower-

Leg press 2 sets 5-9 reps

Leg curl 2 sets 5-9 reps

Leg extension 2 sets 5-9 reps

Hip thrust 2 sets 5-9 reps

Calf raise 2 sets 5-9 reps

After spinning my wheels for 2 years considered about exercise selection and split I’ve decided im going to buckle down and set a very long term goal for myself and run every single program Jeff offers. Wanted see what type of progress people have seen from his programs also how do you run the speciation programs properly and do I have the order of programs I plan to run in a smart order

BEGINNER

Fundamentals Hypertrophy Program ( 8 weeks long)

2–3 cycles

The Essentials Program ( 12 weeks)

2 cycles

Bodybuilding Transformation System ( 12 weeks)

1–2 cycles

The Min-Max Program ( 12 weeks)

1–2 cycles

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INTERMEDIATE → ADVANCED

Upper/Lower Size and Strength Program ( 9 weeks)

2–3 cycles

High Frequency Full Body Program ( 10 weeks)

1–2 cycles

Push Pull Legs Hypertrophy Program ( 16 weeks)

2–3 cycles

The Ultimate Push Pull Legs System ( 12 weeks)

1–2 cycles

Pure Bodybuilding Program ( 10 weeks)

2 cycles

Pure Bodybuilding Program Phase 2 ( 10 weeks)

2 cycles

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POWERBUILDING

The Powerbuilding System

2 cycles ( 10 weeks)

Powerbuilding Phase 2.0 ( 12 weeks)

2 cycles

Powerbuilding Phase 3.0 ( 10 weeks)

2 cycles

Hey so I’m just getting into lifting and see a lot about creatine. I know it’s safe but it’s the extra benefits really worth the cost?

Edit: I also meant to ask about about pre workout and realized I forgot initially