r/ScienceBasedLifting

I want to lift 6 days a week so I’m wondering if I should do ul3x a week with 2 sets per muscle group every lift, or ppl twice a week with 4 sets per muscle group ever lift.

I know theres a couple better workouts but they involved machines so I tried to keep it home gym friendly as well but if you could make this better what would you change.

Monday – Lower Body / Chest Emphasis:

Barbell Back Squat – 3×6–10 (quads, glutes, core)

Flat Barbell or Dumbbell Bench Press – 3×6–10 (chest, shoulders, triceps)

Chest-Supported Row or bent over rows – 3×8-10 (mid-back, lats, biceps)

Romanian Deadlift – 2×10–12 (hamstrings, glutes)

Nordic hamstring curl (instead of leg curls) 2–3 sets of 4–8 reps

Dumbbell Lateral Raise – 3×12–15 (side delts)

Standing Calf Raise – 3×15–20 (calves)

Wednesday – Upper Body Push/Pull:

Overhead Press (Barbell or Dumbbell) – 3×6–10 (shoulders, triceps)

Pull‑Ups or Lat Pulldown – 3×6–10 (lats, upper back, biceps)

Bulgarian split squat (instead of hack squat) – 3×8–12 (quads, glutes)

Romanian Deadlift (light/moderate) or Deadlift – 2×8–10 (hamstrings, glutes)

Face Pull – 2×12–15 (rear delts, upper back)

Parallel-Bar Dips or Chest Press Machine – 2×8–12 (chest, triceps)

Incline dumbbell curls – 2×8–12

Seated Calf Raise – 3×15–20 (calves)

Core (e.g. Hanging Leg Raise) – 2×10–15 (abs)

Friday – Legs / Upper Body Mix:

Front Squat – 3×8–10 (quads, core)

Incline Bench Press – 3×6–10 (upper chest, shoulders)

Seated or Chest-Supported Row – 3×8–10 (mid-back, lats)

Walking Lunges (for unilateral training)– 3×8–12 per leg (quads, glutes)

Dumbbell Lateral Raise – 3×12–15 (side delts)

Hammer Curl – 2×10–12 (biceps, forearms)

Skullcrusher (or Triceps Extension) – 2×10–12 (triceps)

Seated Calf Raise – 3×15–20 (calves)

Forearms (just a bonus)

Crimp-grip dead hangs - 3-4 sets 10-20s (rest 3 mins each set)

Behind the back barbell finger curls - 3x12-15 (60-90s rest each set)

DB single arm rotations 3x15-20 per arm (rest 60s between sets)

I have suffered from serious recovery problems over the last two years. And i think it affected my day to day energy level. It was hard to me to find the cause. Recently i started woking out again. This time i decided to try my hardest. My fbeod programm looks like this:

I try to keep my compound lifts 1-2 RIR, and isolation movement closer to 0-1 RIR, all my reps around 6 - 8

Bench press 2 x 6 - 8

Incline bench press 1 x 6 - 8

Chest supported rows 2 x 6 - 8

Pull ups 1 x 6 - 8

Lateral raises 2 x 6 - 8

Hammer curls 2 x 6 - 8

Triceps extension 2 x 6 - 8

Squats 2 x 6 - 8

Romanian Deadlift 2 x 6 - 8

Ab crunches 2 x 6 - 8

Any tips? I am afraid to get overtrained again. Also arguably i could do less/no work for arms but i want them to be big so i do it just in case LOL

Has anyone done lateral raise partial reps exclusively for their side delts without doing the full ROM first ?

Did the delts grow ? I have a shoulder chronic injury and wanna know if it’s viable to do the bottom portion only and load it more.

So I recently switched from UL 4 days a week to FBEOD, mainly so I can increase my frequency from 2x to 3.5x but I’ve noticed that my intensity begins to decline near the end of a FBEOD work out. So I want to know if I would be better to continue FBEOD for a 3.5x frequency or switch back to UL for more consistent high intensity training and shorter gym sessions?

Any corrections would be appreciated, I’m 3 months in and made this purely based on info from the internet after following the wiki fitness recommended beginner routine initially (consisting of full body A and B, all compound lifts 3x5 each).

Torso A

Chest Fly Machine: 3 sets x 6-10 reps
Lat Pulldown Cable: 4 sets x 6-10 reps
Incline Chest Press Machine: 3 sets x 6-10 reps
Incline Chest Press Machine: 3 sets x 6-10 reps
Seated Row Machine: 3 sets x 6-10 reps
Rear Delt Reverse Fly Machine: 3 sets x 8-12 reps
Crunch Machine: 3 sets x 8-12 reps

Limbs A

Romanian Deadlift Barbell: 3 sets x 6-10 reps
Leg Press Machine: 3 sets x 6-10 reps
Overhead Triceps Extension Cable: 3 sets x 8-12 reps
Overhead Triceps Extension Cable: 3 sets x 8-12 reps
Lateral Raise Machine: 4 sets x 10-14 reps
Preacher Curl Machine: 3 sets x 8-12 reps
Reverse Curl Barbell: 3 sets x 8-12 reps

Torso B

Pull Up Assisted: 4 sets x 6-10 reps
Chest Fly Machine: 3 sets x 6-10 reps
Seated Cable Row - Bar Grip: 3 sets x 6-10 reps
Seated Shoulder Press Machine: 3 sets x 6-10 reps
Rear Delt Reverse Fly Machine: 3 sets x 8-12 reps
Crunch Machine: 3 sets x 8-12 reps

Limbs B

Seated Leg Curl Machine: 4 sets x 8-12 reps
Leg Extension Machine: 3 sets x 8-12 reps
Triceps Pushdown: 3 sets x 8-12 reps
Hammer Curl Dumbbell: 3 sets x 8-12 reps
Lateral Raise Machine: 3 sets x 10-14 reps
Seated Wrist Extension Barbell: 3 sets x 12-16 reps

Im doing a 4 day Upper Lower Rest Upper Lower Rest Rest Split.

Upper (same for both)
2x pec deck
2x lat pulldown
2x incline press
2x upper back row
2x lateral raise
1x shoulder press
2x tricep pushdown
2x preacher curl

Lower.
3x leg extension
2x hack squat
2x SLDL
2x hamstring curl
3x calf press
3x ab crunch machine.

Thinking of running this for the next year to maximise as much gains as possible. Any tips Lmk

I've been thinking about how much information there is on lifting now, yet people still seem to struggle with certain things.
Whether you're a beginner or have been training for years:
What's the biggest problem you've experienced in your lifting journey?
What confused or frustrated you the most?
Is there something you still wish had a better solution?
I'm interested in hearing about anything—from programming, exercise selection, recovery, nutrition, tracking progress, motivation, or something completely different.
Curious to hear what everyone's experiences have been.

In case you don’t know, axial fatigue is a term that refers to the spine stabilisers(mainly the spinal erectors and core) being fatigued and under-recovered from high axial load compound movements(barbell row, deadlift, squat..).
Due to this stress in the spine, the body supposedly limits your other muscles force production.
And I think this is something people often mix with CNS fatigue and say that heavy compounds “fry your CNS”. Even though CNS recovers in a few hours after heavy training and even less time when moving in low rep range.
Do you think this is something that most people don’t even think about? Is something important enough to take in count when programming?

Hi everyone, Im looking to get some feedback for the following routine

It's Fullbody AAA, and everything is 4-8 reps to 1 rir

———

2x Bench

2x OHP

1x Tricep Pushdown

1x Overhead Tricep Ext.

2x Squat

1x SLDL

2x (Preacher curl // calf raise) superset

1x reverse curl

2x wrist curl

2x Grip work

1x Bent over row

1x Upper back row

1x Wide grip pull up

2x Sit ups

———

Its 21 sets in total and it feels like quite the drag sometimes but im having trouble making it more efficient, especially with keeping the forearm work in.

Also worth noting i work out at home, so just dumbells, barbell and a pulley.

Are there some who technically can't get stimulus with only one set, if so why

Ps I think anyone will get enough stimulus from it, but then why some say they benefit more from higher volume

Genuine question, considering the fact that hypertrophy is a threshold. Will 1 set, 9 reps to failure make me reach it?