Workout split critique

HypertrophyCoach Joe Bennett Forums Training Workout split critique

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  • #22221
    Omkar Rane
    Participant

    Hey joe, now that gym’s are reopening in my country I’ve come up with a 5 day split- upper lower rest push pull legs. Would love to have your input on it so I could make some changes to it.

    Upper:
    Bench press- 3 sets of 6-8
    Pull ups- 3 sets of 8-10
    Incline barbell press- 3 sets of 8-10
    Chest supported rows- 3 sets of 10-12
    Lateral raises- 3 sets of 12-15
    Db curls- 3 sets of 12-15
    Tricep pressdowns- 3 sets of 12-15

    Lower:
    Barbell squats- 3 sets of 6-8
    Db RDL- 3 sets of 8-10
    Leg press- 3 sets of 10-12
    Leg curls- 3 sets of 12-15
    Standing calves- 3 sets of 12-15

    REST

    Pull:
    Barbell rows- 3 sets of 8-10
    Lat pulldowns- 3 sets of 10-12
    One arm db rows- 3 sets of 12-15
    Barbell curls- 3 sets of 12-15
    Preacher curls- 3 sets of 12-15
    Face pulls- 3 sets of 12-15

    Push:
    Barbell OHP- 3 sets of 6-8
    Incline db press- 3 sets of 8-10
    Close grip bench press- 3 sets of 8-10
    Pec dec- 3 sets of 12-15
    Db lateral raises- 3 sets of 12-15
    Barbell skullcrushers- 3 sets of 12-15

    Legs:
    Deadlifts- 3 sets of 6-8
    Hack squats- 3 sets of 8-12
    Leg curls- 3 sets of 12-15
    Leg extensions- 3 sets of 12-15
    Seated calf raises- 3 sets of 12-15

    #22254
    Joe
    Keymaster

    Hey joe, now that gym’s are reopening in my country I’ve come up with a 5 day split- upper lower rest push pull legs. Would love to have your input on it so I could make some changes to it.

    Upper:
    Bench press- 3 sets of 6-8
    Pull ups- 3 sets of 8-10
    Incline barbell press- 3 sets of 8-10
    Chest supported rows- 3 sets of 10-12
    Lateral raises- 3 sets of 12-15
    Db curls- 3 sets of 12-15
    Tricep pressdowns- 3 sets of 12-15

    Lower:
    Barbell squats- 3 sets of 6-8
    Db RDL- 3 sets of 8-10
    Leg press- 3 sets of 10-12
    Leg curls- 3 sets of 12-15
    Standing calves- 3 sets of 12-15

    REST

    Pull:
    Barbell rows- 3 sets of 8-10
    Lat pulldowns- 3 sets of 10-12
    One arm db rows- 3 sets of 12-15
    Barbell curls- 3 sets of 12-15
    Preacher curls- 3 sets of 12-15
    Face pulls- 3 sets of 12-15

    Push:
    Barbell OHP- 3 sets of 6-8
    Incline db press- 3 sets of 8-10
    Close grip bench press- 3 sets of 8-10
    Pec dec- 3 sets of 12-15
    Db lateral raises- 3 sets of 12-15
    Barbell skullcrushers- 3 sets of 12-15

    Legs:
    Deadlifts- 3 sets of 6-8
    Hack squats- 3 sets of 8-12
    Leg curls- 3 sets of 12-15
    Leg extensions- 3 sets of 12-15
    Seated calf raises- 3 sets of 12-15

    #22269
    Omkar Rane
    Participant

    Thank you joe!!!

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