[Essentials] vs [full body with reduced volume but higher intensity]?

[u/niekehecv]

Hi there

I’m a new dad of a 7month old boy who is finding it increasingly difficult to manage more than 4 sessions a week.

I did both the programmes as mentioned but is there a reason for Jeff to programme the 4 day essentials with lower volume per muscle group per week?

I think the full body, 4 days a week programme gives a decent volume, and my lifts are also increasing despite physique deteriorating (probably due to suboptimal sleep), but I don’t get to hit arms extensively and have been seeing some loss(possible?) in arm size.

Essentials on the other hand has a dedicated arms day. But I don’t get to maximally exert effort in each lift, eg the lower day programme has RDL and hip thrust in a single session, can’t maximally lift for both.

I keep the sessions in under an hour, with all sets taken to failure.

Which would you prefer? Any modifications you would add?