My current split and thoughts

[Samuel Patterson]

This is my own 5 day pull/push/lower/upper/lower split I made and I have seen a lot of progress in the last 6-8 weeks. What are your honest thoughts on it and is there anything that can be changed to make it more efficient and effective?

5-Day split

Pull day:
One arm lat pulldown(handle) 4×12
Barbell row 4×12
Chest support machine row(lat dominant)4×10
Reverse pec fly (machine) 4×12
Cable drag curl 4×12
Preacher curl 2×10

Push day:
Barbell bench press 4×8-10
Machine dips 3×12
Seated Barbell OHP 4×10
Lying cable Lateral raises 4×15
Tricep cable overhead ext 3×12
Tricep crossover push down 3×12

Leg day:
Squats 4×8
Barbell RDL 4×8-12
Lying ham curl 4×12
Hack-squat 4×10

Upper day:
Barbell bench press 3×8-10
Machine dips 3×12
One arm pulldown 3×12
Seated barbell OHP 3×8
Barbell row 3×12
Lying cable Lateral raises 4×12
Reverse pec dec 4×12

Lower day/arms:
Back squat 3×8-10
Barbell RDL 3×8-12
Hack squat 3×8-12
Cable drag curls 3×12
Cable overhead ext 3×12
Preacher curl 3×12

[Anonymous]

If this works for you and you can recover, then I think you are good. Only question I would have is why are you duplicating exercises? Squats and RDLs twice a week will eventually wear on you. I’d prob substitute another move like a leg press or Pendulum.

[Samuel Patterson]

Anonymous wrote:

If this works for you and you can recover, then I think you are good. Only question I would have is why are you duplicating exercises? Squats and RDLs twice a week will eventually wear on you. I’d prob substitute another move like a leg press or Pendulum.

What about setting the two lower days to:

Lower 1:
Deadlift
Lying leg curl
Hack squat
Leg extension

Lower 2:
Back squat
Lying leg curl
RDL
leg extensions

[Anonymous]

I like that approach but be careful on deadlifts as u are also hitting your back hard too

[BryceBahm]

[Author]

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