Opinion hypertrophy program
Hi everyone!
I’m approaching my 1-year mark of weightlifting and would love to get some feedback from more experienced lifters on my routine.
For context, I’m 180 cm and 86 kg, with a decent amount of body fat still visible.
I'm entirely self-taught (mostly yt coaches) and currently run a 4-day Upper/Lower split to keep my workouts under an hour max. I track progressive overload and push close to failure, but I've mostly built this routine by swapping things out based on personal preference.
Does this look like a good long-term routine? I'm slightly worried that my Upper B day is a bit too shoulder-heavy, so any advice on that (or the routine as a whole) would be appreciated!
Thank you!
I Upper A
Exercise | Sets | Rest | Reps
Barbell Bench Press 3 90s 6-9
Barbell Row 3 90s 8-12
Pec Deck 3 60s 8-12
Lat Pulldown 3 90s 8-12
Overhead Cable Extension 3 90s 10 - 15
Incline Db Curl 3 90s 10-15
Db Lateral Raise 3 60s 12-15
II Lower A
Exercise | Sets | Rest | Reps
Back Squat 3 3min 6-9
Leg Press 3 2.5min 8-12
Seated Leg Curl 3 2min 10-15
Standing Calf Raises 3 90s 12-15
Reverse Crunch 3 60s 10-15
III Upper B
Exercise | Sets | Rest | Reps
Incline DB Press 3 90s 8-12
Neutral Grip Pulldown 3 90s 8-12
Standing Overhead Press 3 2min 8-12
Cable Lateral Raise 3 60s 8-12
Face pulls 3 60s 8-12
Triceps Rope Pushdown 3 90s 10-15
Hammer Curl 3 90s 10-15
IV Lower B
Exercise | Sets | Rest | Reps
Romanian Deadlift 3 3min 6-9
Bg Split Squat 2 2min 8-10
Lying Leg Curl 3 90s 8-12
Seated Calf Raises 3 90s 10-15
Dead Bug 3 60s 10 - 15 side