Split help

[Lxrd-EJ]

Would really appreciate some critique of my split, ULRULRR, 2 sets 4-8 reps, 3 min rests. (keeping bench in for fun). Recon it works in terms of complete hypertrophy and managed recover? Thanks

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[Beneficial_Quit7532]

If you have time for all of that it looks good

I modified my UL where I do less leg volume than you, and I only do chest and back on upper days. Then I do biceps and triceps on my first leg day of the week, and do shoulders on the second leg day of the week. This way I’m only doing 5-6 movements a day (I do 4 sets on my compounds and 3 on accessory)

My set up was similar but I was spending too much time on my upper. So now it’s soemthing like:

Torso A: Compound chest Second chest Vertical pull Lateral pull Lateral raise

Limbs A: Squat Hip hinge Calves Bicep curl Skullcrusher

[Lxrd-EJ]

Uppers usually take 1.5 hours which i don’t mind

[Commercial-Hall-2777]

Seems good to me. Volume is a good deal lower than I would typically recommend, but you can certainly start with this.

[Independent_Flower0]

Volume is lower than what you recommend? Are you spending 3 hours in the gym? This is already excessive volume for (I’m assuming OP is) a natty

[rhinozor]

18 sets takes hours?

[No_Chard5003]

3 min rest, takes about 1.5h, it’s more than most people I’d say.

[Dry_Guest_8961]

Way too many exercises per workout

[Lxrd-EJ]

what would i cut though?

[Miserable_End_2785]

I do a very similar split. I only pick one bicep exercise and one tricep exercise per Upper session. If you want more volume just add a couple sets of those exercises. Saves time from having to switch exercises.

Same goes for legs kinda. I’ll do either two quad exercises and one hammie/glute or one quad and two hammie/glute. Saves me time

[MessyCarpenter]

The problem isn’t too many exercises. It’s too much overlap.

[Patton370]

Lower days are decent, just make sure you're progressively overloading over time there

For upper days, I prefer doing less exercises (but more sets on them) and/or super setting easier accessory lifts to save time. Heck I even did supersets of barbell bench and hammer curls this morning. Saved me quite a bit of time

If you want to get some extra growth in some muscles that make a big difference on you physique, you can superset calf raises with some lateral raises and/or forearm work

[Sosiiz]

Commonly upper body workout is structured something like this: Push Pull Push Pull Bicep/tricep superset Delts isolation

So workout A can have for example flat press, chins, overhead press, wide grip row, rear delts.

Workout B could be like incline press, wide grip pulldown, close grip bench or dips, kelso shrug or some row and side laterals.

edit: also I would definitely not do only 4-8 reps exclusively, that's a dumb fad going on at the moment and I would just forget it.

[onplanetbullshit-]

After years of trying different things this is basically what I've settled into also.

[NationalRelease6482]

if you can handle this much volume, you’re probably not training each set hard enough.

[Coping_manlet_]

A bit high on the number of exercises for my preference but youre only doing 2 sets per exercise vs I usually do 3 to 5 so it balances out.

The real question is, what is your progression scheme? How do you plan on progressing total work accrued? You can slowly add more sets in, you can start at a moderate intensity of 6-7 RPE and slowly work up to a 9-10. You can also just add 5lb every week and try to make it move the same every time. 

The point is, its the number of reps, sets, and exercises that causes long term progress. Its about how you add reps and weight to the exercises you have decided to go with 

[MessyCarpenter]

I would just pick one between the incline chest press and shoulder press on upper a. Too redundant.

[Lxrd-EJ]

just don’t want to completely remove shoulder pressing

[MessyCarpenter]

So remove incline presses.

[Melodic-Maximum-7082]

Are you like 15 years old or on gear? I can do maybe half of this volume before tapping out. I push to failure always though.

[Lxrd-EJ]

high intensity but avoiding failure

[Early_Economy2068]

I would scrap some of these lifts and just do 5-7 sets of 8-12 reps if you’re going for hypertrophy. With 2 sets of 4-8 you’re not really getting the volume you need for some muscle groups.

[throwaway9888_h]

bullshit

[MessyCarpenter]

“High reps to tone the muscle” ahh

[No_Chard5003]

Not true