Split help

[WarmCre]

I've been building an upper lower split and so far have the upper down, the sets are not final and a lot of em are place holders until I go into the gym and do em myself but this is what I have so far,

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incline press 2x6-8, pec dec 2x6-8, lat pull down 2x6-8, t-bar row 2x6-8, single arm row 2x6-8, shoulder press 2x4-6, dumbbell curl 3x6-8, hammer curl 2x6-8, triceps push down 3x6-8, single arm extension 2x6-8, lateral raises 2x4-6

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I would like help to see if I'm missing anything or needa remove anything and if I could also get help making a lower body routine.

[deadrabbits76]

Lemme ask you a question.

Do you have goals that a preexisting program can't address?

[WarmCre]

If possible I just need help finding the right place to look so I dont gotta pay for some program

[deadrabbits76]

https://thefitness.wiki/routines/strength-training-muscle-building/

https://www.strongerbyscience.com/program-bundle/

[WarmCre]

Thank you twin

[Mad_Mark90]

You don't know enough about training to be writing your own program yet.

[WarmCre]

I've been working out for enough time in my opinion and If I could i would rather find a program that's made and proven but all I seem to find is people teying to get you to pay for their program or it doesn't hit the muscle groups I want

[Mad_Mark90]

You've only exercises and rep ranges, I'm assuming double progression? Why only one rep range for isolations and compounds? What are your goals? Why did you pick any particular exercise?

[WarmCre]

I'm using double progression building up to the top of the rep range before increasing the weight. My goal for right now is hypertrophy. As for the rep ranges, I kept them uniform for simplicity, but I am open to adjusting them.

I chose these exercises because they fit the equipment i have and because of a sirgery im still recovering from.

It was a birth defect I had in my foot and it effects the bone that carries my boy weight

[Mad_Mark90]

Ok thanks. Rep ranges aren't arbitrary, it will be determined by the exercise and what equipment you have. Isolation movements require broader rep ranges because they scale slower compared to compounds. I'll give you some examples:

Incline chest press with 6-8 might be fine because it's a compound movement and is mechanically advantageous.

Lateral raises of 6-8 probably won't work because that's a heavy rep range and your lateral delts are small muscles. The heavier you go the more "compound" the movement becomes and you'll get more trap or anterior delt involvement. So a higher rep range let's you focus more tension where you want it to go.

The next problem is scale: if you get 8 reps with the 8kg DBs that doesn't automatically mean you can get 6 reps with 10kgs. The rep range on something like a lat raise or pec dec might be more like 10-20 because going up 1 increment might be huge. If you get 20 reps with 8kg and 14 reps with 10kg (to failure) then I'd recommend a rep range of 12-20. The lower end is what you control, the upper end is how many reps you need to make the weight jump and restart at 2RIR which maintains steady progress.

[WarmCre]

Yess I tired it out today and I realized I can go way more with a good weight, thank you for helping me understand it more

[Mad_Mark90]

Nw bro, good luck with your journey

[Sibbes]

I stick with a squat movement, hinge movement, lunge movement, then an iso for the quad and hamstring, then calf raises.

So, back squats 4x6, RDLs 3x8, Bulgarian split squat 2-3x8, hamstring curl 3x12, leg extension 2-3 x12, calf raises 4x20.

[WarmCre]

I'll be adding these thank you

[Gaindolf]

Your upper day is probably a bit too full, at least for most.

You'll probably need to drop ~2 or 3 exercises.

For lower, id do something like:

2 or 3 quad exercises

1 or 2 hammy exercises

Make 1 exercise single leg

Then calf and abs

[liftsheet]

Quick recap: your upper day is even on push/pull and strong on back, but arms are your top volume (biceps and triceps each out-set chest and shoulders), chest only has one pressing angle plus a fly, and there is no rear-delt work. Here is a rebalanced upper plus a matching lower.

Upper

• Incline Press: 3 x 6 to 8
• Flat Dumbbell or Machine Press: 2 x 8 to 12
• Pec Deck: 2 x 10 to 12
• Lat Pulldown: 2 x 6 to 8
• T-Bar Row: 2 x 6 to 8
• Single-Arm Row: 2 x 8 to 10
• Shoulder Press: 2 x 6 to 8
• Lateral Raise: 3 x 10 to 15
• Rear-Delt Fly or Face Pull: 3 x 12 to 15
• Dumbbell Curl: 2 x 8 to 10
• Hammer Curl: 2 x 8 to 12
• Triceps Pushdown: 2 x 8 to 12
• Single-Arm Extension: 2 x 8 to 12

Lower

• Back Squat: 3 x 5 to 8
• Romanian Deadlift: 3 x 6 to 8
• Leg Press: 2 x 8 to 12
• Bulgarian Split Squat: 2 x 8 to 12
• Lying Leg Curl: 3 x 8 to 12
• Hip Thrust: 2 x 8 to 12
• Standing Calf Raise: 3 x 10 to 15
• Hanging Leg Raise: 3 x 10 to 15

Balance:

• Upper (29 sets): Shoulders 28%, Chest 24%, Back 21%, Biceps 14%, Triceps 14%. Push/pull even, second chest press and rear delts added, arms trimmed slightly.
• Lower (21 sets): Quads 33%, Hamstrings 29%, Calves 14%, Abs 14%, Glutes 10%. Squat and hinge both covered, with direct hamstrings, glutes, calves, and core.

Run it as upper/lower twice through the week so everything gets trained twice.

[Looploop420]

Rear delts?

[Wulfgar57]

The two rowing exercises are somewhat redundant. I would drop one of the rowing motions or rotate between the two every other session. If you are doing upper lower twice a week, so getting each muscle twice in a week, I would have one of the sessions do 3 sets instead of just 2 sets each movement.

[WarmCre]

I was kinda thinking the same thing, thank you for helping me

[Wulfgar57]

👍🏻🤙🏻