r/ScienceBasedLifting

Ok so I'm new to this stuff and thought here was the best place for this but don't really know much about it but I made this routine, tell me what I need to change to improve it

Monday

Chest Incline Smith 1×6-8 Chest fly (machine) 1×6-8

Back (upper) T bar row 1×6-8 Kelso shrug 1×6-8 Lat pulldown 1×6-8

Legs Romanian deadlift 1×6-8 Leg Press 1×6-8 Leg curls 1×6-8

Shoulders Shoulder press 1×6-8 Dumbbell Lateral raises 1×6-8 Reverse pec deck 1×6-8 

Biceps Preacher curls 2×6-8 Reverse curls 1×6-8 Tricep Tricep Overhead Extension 1×6-8 Tricep Pushdown 1×6-8

Abs Cable Crunch 1×6-8 Cable twists up to down (oblique)1×6-8

Wednesday

Chest Chest fly Machine 1×6-8 Machine press 1×6-8 Back (lats) T bar row 1×6-8 Lat pulldown1×6-8 Seated Cable  row 1×6-8

Legs Leg press 1×6-8 Bulgarian Split squats 1×6-8 Calf raise 1×6-8

Shoulders Dumbbell Lateral raise 1×6-8 Cable frount raise 1×6-8

Biceps Preacher curls 2×6-8 Hammer curls 1×6-8 Triceps Overhead extension 1×6-8 Tricep extension 1×6-8

Abs Cable Crunch 1×6-8 Cable twist up to down 1×6-8

Friday

Chest Incline Smith 1×6-8 Machine press 1×6-8

Back Seated cable row 1×6-8 Lat pulldown 1×6-8 Kelso shrug 1×6-8

Legs Romanian deadlift 1×6-8 Hack sqaut 1×6-8 Leg curls 1×6-8

Shoulders Dumbbell Lateral raises 1×6-8 Reverse pec deck 1×6-8

Biceps Preacher curls 2×6-8 Hammer curls 1×6-8

Triceps Tricep Extension 1×6-8 Bar Pushdown 1×6-8

Abs Cable Crunch 1×6-8 Cable twist up to down 1×6-8

I do the the following FBEOD split, what do you guys think? I didnt make this I found it.
Full Body A
1× Incline Press
1× Lat Pulldown
1× Upper Back Row (Variation 1)
1× Lateral Raise
1× Unilateral Tricep Extensions
1× Curl Variation 1
1× Leg Press (3-5 reps)
1× 45-Degree Extensions (free weight)
1× Calf Press
1× Adductor
1× Crunch Machine

Full Body B
1× Upper Back Row (Variation 2)
1× Flat Press
1× Sagittal Plane Row
1× JM Press
1× Curl Variation 2
1× Leg Extensions
1× Leg Curls
1× Calf Press
1× RDL
1× Lateral Raise

Full Body C
1× Lat Pulldown
1× Upper Back Row (Variation 1)
1× Chest Fly
1× Frontal Plane Press
1× Unilateral Tricep Extensions
1× Curl Variation 3
1× Pendulum Squat (3-5 reps)
1× Leg Curl
1× Calf Press
1× Crunch Machine

what would be the most optimal split for shoulders, lats and delt hypertrophy. i dont care for legs at all

hi so im a female at 5’0. im currently at 32% bf and im trying to eat at 1200kcal max (i struggle to maintain). yes i eat 90g of protein but i do love eating sweets (unfortunately)

so my routine
u/l/r
mon-tues-thurs-fri

mon & thurs upper
tbar row - 3x6
close-grip row - 2x8
shoulder press - 2x8
close-grip bicep curl - 2x8
v-bar tricep pushdown - 2x8
tricep extension - 2x8
chest-fly - 2x8

tues & fri
leg-extensions - 3x8
hip-thrusts - 3x6-8
rdl (hamstring) - 3x8
hip adductor & abductor - 2x8 each

i wanna add abs on leg day like cable crunches

after every workout, i do either 12% incline at 3km/h or no incline ag 5km/h depending on my energy. i do this for 15-30 minutes.

any tips? should i train to failure instead?

so i wanna be like @smol_elliephant on insta

Building a split towards my needs and need some feedback. Theres some redundancy but just trying to get more volume as i know what i can recover from

If you seen this just re uploading as i had some issues

Lats side delts priority
Chest secondary

Everything 0-1 RiR
4-8 rep range
2x frequency

Torso/limbs R Torso R limbs R

TORSO A — Lat Priority

1.	Lat Pulldown 2x  
2.	Lat Row 2x  
3.	Upper Back Row 2x  
4.	Y Raise 3x  
5.	Neutral Grip Press2x  
6.	Chest Fly 2x  
7.	Lateral Raises 2x

TORSO B — Chest Priority

1. Lateral Raises 3x  
   

   2. Chest Press 2x
   3. Incline Press 2x
   4. Chest Fly 1x
   5. Lat Pulldown 2x
   6. Lat Row 2x
   7. Upper Back Row 2x

LIMBS A

1.	Preacher Curl 2x  
2.	Bayesian/Incline Curl 2x  
3.	Underhead Tricep Extension 2x  
4.	Overhead Tricep Extension 2x  
5.	Calves 2x  
6.	Seated Ham Curl 3x  
7.	RDL 2x  
8.	Pendulum Squat 2x

LIMBS B

1.	Preacher Curl 3x  
2.	Bayesian/Incline Curl 1x  
3.	Seated tricep extension 3x  
4.	Overhead Tricep Extension 1x  
5.	Calves 2x  
6.	Leg Extension 3x  
7.	Leg Press / Hip Thrust (alternating) 1x  
8.	Free Weight 45s 2x

guys since i'm very busy at work i can't spent long time in the gym, max 1h, can y'all help me find a split that is still 2x frequency and it doesn't take too long?

Are close grip lat pulldowns (or neutral grip pull ups) combined with wide grip seated cable rows enough engagement for upper lats? I personally dont really feel wide grip pull ups or pulldowns hitting the same way like close grip does.

And if this is not enough engagement do you guys recommend any other different excercises i should try for my upper back?

Currently i’m running a torso/limbs split 5x a week. 6 months in and honestly I’m bored of it even tho it’s great for muscle gain. so I figured I should switch to PPL 6x a week because it’s fun, maybe for 2-3 months, then switch back. my question is: do you think it’s worth sacrificing small gains for enjoyment?

I don’t currently have one programmed cuz i don’t like barbell squats. My other options are a smith machine or a horizontal leg press. The problem is the smith machine is at an angle almost like a forward slash / so it doesn’t feel right and i hear that horizontal leg press is kinda mid. Any thoughts on when i should program it on either anterior or posterior and do i really need a squat pattern? I also have dyspraxia so my balance is shit which is why i don’t like barbell squats

I have been working out for like 8 months.I was in a plateu(smth like that) and I barely saw proggres in last 2-3 months.Yesterday ı hit 60x8 in incline bench.as ı remember ı was hittin 60x4 3 months ago.So is it a good proggres.

Just curious what the general consensus is regarding lifting straps, I don't really use them but I'm curious to see what most people use