My current split and thoughts

Home Transformation January 2022 Forums Training My current split and thoughts

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  • #92377
    Samuel Patterson
    Participant

    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

    #92432
    Michael DeBlois
    Participant

    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.

    #92499
    Samuel Patterson
    Participant

    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

    #92500
    Michael DeBlois
    Participant

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

    #92528
    BryceBahm
    Participant
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