currently this is my routine:

monday: cardio then legs

tuesday: chest and tri then cardio

wednesday: back and biceps then cardio

Thursday: rest

friday: shoulder and abs

Saturday: rest

sunday: 50/50 if I go to the gym or not. depends how I feel and I just have fun and do whatever I like

i spend about 2hrs in the gym right now. I’m looking to minimize time and maximize gains.

what do you think would be a better split for muscle growth (lean bulking)?

Curious about those who have tried both PPL vs chest tri / back bi / shoulders / legs, what are your opinions on each, and which have seen the best physique/muscle building results? I see a lot of people saying hitting muscle groups twice a week is optimal for muscle growth, promoting PPL, though not sure if that outweighs being able to hammer chest and shoulders separately without systemic fatigue from an all-at-once push approach. Thanks for any input.

Because of my hectic school schedule I had to change my split and workout days and Im scare it might be not good this is the new split
Monday -UPPER
Wednesday -LOWER
Saturday-UPPER
Sunday-LOWER
any suggestion that can make my split more optimal

Day 1: Chest and Back
Incline Chest Press (Machine): 2 x 6-10
Chest Supported T Bar Row: 2 x 6-10
Chest Fly (Machine): 2 x 8-12
Lat Pulldown (Machine): 2 x 8-12
Shrug (Smith Machine): 2 x 8-12
Rear Delt Reverse Fly (Machine): 2 x 8-12

Day 2: Legs
Leg Press (Machine): 2 x 6-10
Romanian Deadlift (Trap Bar): 2 x 6-10
Leg Extension (Machine): 2 x 8-12
Seated Leg Curl (Machine): 2 x 8-12
Standing Calf Raise (Machine): 2 x 8-12
Crunch (Machine): 2 x 8-12

Day 3: Shoulders and Arms
Shoulder Press (Machine Plates): 2 x 6-10
Seated Dip Machine: 2 x 6-10
Lateral Raise (Machine): 2 x 8-12
Overhead Triceps Extension (Cable): 2 x 8-12
Hammer Curl (Cable): 2 x 8-12
Preacher Curl (Machine): 2 x 8-12

Hello everybody,

I would like some review and advices on my Full-body training program.

I'm a beginner and I was thinking to go to the gym 3 times/week ( I already practice running 3/4 times a week ).

My goal is to developp a complementary activity to running and to grow muscle volume and strengh with hypertrophy.

Here's the programm :

Block 1 (Compound)

Bench press — 5 × 8 — Rest: 2 min

Leg press— 5 × 10 — Rest: 2 min

Wide-grip lat pulldown — 5 × 10 — Rest: 1 min 30 sec

Block 2 (Isolation)

Leg extension / Hamstring Curl (superset)— 3 × 12 — Rest: 1 min 30 sec

Biceps curl / Triceps pushdown (superset) — 3 × 12 — Rest: 1 min 30 sec

Session B

Block 1 (Compound)

Barbell squat — 5 × 10 — Rest: 2 min

Bench press — 5 × 8 — Rest: 2 min

Seated machine row — 5 × 10 — Rest: 2 min

Block 2 (Isolation)

Hip abductor superset — 3 × 12 — Rest: 1 min 30 sec

Biceps curl / Triceps pushdown (superset) — 3 × 12 — Rest: 1 min 30 sec

Thanks for your reviews and feedback 🙂

Hey all. I'm currently doing a Push/Pull weekly split (4 workouts). I'm a bit confused and indecisive about the best way to structure my leg training. From where I'm standing, I see three main options:

Option A (Leg exercises spread across all 4 weekly workouts):

* Pull Day A - 3 sets of Dumbbell Split-Stance RDL

* Push Day A - 2 sets of Reverse Nordic Curls + 3 sets of Standing Dumbbell Single Leg Calf Raise

* Pull Day B - 2 sets of Slider Hamstring Curls

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 3 sets of Standing Dumbbell Single Leg Calf Raise

Option B (Legs split into posterior/anterior focus across 2 days):

* Pull Day A - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day A - 3 sets of Dumbbell Split-Stance RDL + 2 sets of Slider Hamstring Curls

* Pull Day B - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 2 sets of Reverse Nordic Curls

Option C (similar to option B but Anterior/Posterior are mixed):

* Pull Day A - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day A - 3 sets of Dumbbell Split-Stance RDL + 2 sets of Reverse Nordic Curls

* Pull Day B - 3 sets of Standing Dumbbell Single Leg Calf Raise

Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 2 sets of Slider Hamstring Curls

I've been doing Option A for a while. I actually enjoy distributing the leg work throughout the week, and I'm seeing some growth. However, I've been wondering if I should give them more rest and only hit them twice a week. Which option is best for hypertrophy while also keeping joints/muscles/tendons healthy? Does it even make a major difference, or is my current volume low enough that I don't need to worry?

Im 187cm 76kg intermediate my PRS: Weighted pull up +50kg, Bench press 100kg, Weighted dips +40kg x 12, Deadlift 160kg, Squat 100kg

My physique has stagnated so I wanted to come up with a hypertrophy focused routine. I'd appreciate any feedback

Monday

• Weighted Dips – 4×6–8
• Neutral-Grip Weighted Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Wednesday

• Landmine Press – 3×8–12
• Feet-Elevated Push-Ups with weight vest – 3×8–15
• Dumbbell rows – 4×8–12
• Bulgarian Split Squats – 3–4×6–10
• Skull Crushers – 2×8–12
• Farmer's Walk – 3 sets

Friday

• Weighted Dips – 4×8–10
• Weighted Neutral-Grip Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Skull Crushers – 2×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Important:
I had problems with my shoulder so I wanted to make this routine shoulder friendly first, it may sound stupid bc I put the dips but I don't feel any pain doing them fr unlike the bench press for example or dumbbell press even worse

I can't do too much leg exercises bc of blood pressure and heart problems so I put a lil bit on Wednesday just to maintain health

I have been trying to build muscle but I am not sure which one's better; I have read on Google that dumbell-press is better, but is it true?

I go to the gym around 30min after waking up and I only drink some coffee for extra energy. I do not eat anything before my workout and I am not hungry until after. Should I start eating before even if I am not hungry and I feel good at the gym?

Due to an injury I have been told by the doc no lower body weightlifting exercises for the next few weeks/months. What can I do? I’m thinking a form of the bro split or something. I like lifting 5x a week or so. Thanks guys

Switched to training out of my garage about fourteen months ago and the thing nobody warned me about was how much harder it would be to stay consistent without the social pressure of a commercial gym. The treadmills full of strangers, the meatheads grunting in the corner, all of that turned out to be load-bearing for my motivation.

What actually replaced it was a workout app. Not the tracking part, the structure part. Having a session already loaded when I walked out to the garage at 5:30 a.m. removed the only decision I was capable of making badly that early.

Rotated through four apps before landing on one that stuck, mostly because the program library meant I did not have to keep rebuilding routines every time I wanted to switch focus. Ran three full program blocks in twelve months: a 12-week strength block, an 8-week hypertrophy block, then another strength block. Same app the whole time.

Key finding: training at home with an app has been more consistent than three years of paid gym memberships. Hit 92% session adherence over the year, compared to roughly 60% during my commercial gym years. The friction is just lower. Open the app, start the first set, done in under an hour..

I usually feel pretty banged up towards the end of my upper workouts specifically. Don’t know if they are too long or too hard, (8 exercises, 2-3 sets 0-2rir) What is the sweet spot between bare minimum and maximum training that you can get results from?

I've been following a bro split for the past 1.5 years:

- Chest + Triceps

- Back + Shoulders

- Legs + Biceps

I've made decent progress, but now I'm wondering if it's time to switch things up.

Would switching to a Push–Pull–Legs (PPL) split help with better muscle growth and definition, or should I stick with my current routine?

For those who've tried both, which one gave you better results, and why?

MONDAY – FULL BODY A (15 SETS)

1. Incline Smith Bench Press (3 sets x 6-8 reps)
2. Chest-Supported Row (3 sets x 6-8 reps)
3. Machine Chest Press (3 sets x 6-8 reps)
4. Lat Pulldown (3 sets x 8-10 reps)
5. Bayesian Curl (3 sets x 8-12 reps)

TUESDAY Rest Day

WEDNESDAY – FULL BODY B (15 SETS)

1. Leg Press (3 sets x 10-15 reps)
2. Machine Chest Press (3 sets x 6-8 reps)
3. Romanian Deadlift (3 sets x 10-15 reps)
4. Lat Pulldown (3 sets x 8-10 reps)
5. Calf Raises (3 sets x 10-15 reps)

THURSDAY Rest Day

FRIDAY – FULL BODY C (18 SETS)

1. Hack Squat (3 sets x 10-15 reps)
2. Bench Press (3 sets x 6-8 reps)
3. Cable Row (3 sets x 6-8 reps)
4. Leg Extension (3 sets x 10-15 reps)
5. Chest Fly (3 sets x 8-12 reps)
6. Dumbbell Lateral Raise (3 sets x 12-15 reps)

SATURDAY – FULL BODY D (18 SETS)

1. Machine Shoulder Press (3 sets x 6-8 reps)
2. One-Arm Kneeling Pulldown (3 sets x 8-10 reps)
3. Hamstring Curl (3 sets x 10-15 reps)
4. Incline Curl (3 sets x 8-12 reps)
5. JM Press (3 sets x 6-8 reps)
6. Hammer Curl (3 sets x 8-12 reps)

SUNDAY Rest Day

Hey there, have you got any 12-week hypertrophy/bb programs for intermediate advice on 3xweek that doesn't seem that you just started your gym session?

Anything I try, from JN to others, it's way too light for what I am used to, coming from powerlifting/powerbuilding and wanting to take a break from pure strength.

Rate my UPPER/LOWER split program

Sat-Upper 1

• Incline Dumbbell Chest Press: 3 sets x 8-10 reps
• Lat Pulldown (Wide Grip): 3 sets x 10-12 reps
• Seated cable row: 3 sets x 10-12 reps
• Overhead Dumbbell Press: 2 sets x 12 reps
• Dumbbell Bicep Curls: 2 sets x 12-15 reps
• Cable Tricep Pushdowns: 2 sets x 12-15 reps

 

Sun-Lower 1

• Leg Press – 3×8–12
• Dumbbell Romanian Deadlift – 3×8–10
• Leg Extension – 3×12–15
• Bulgarian Split Squat – 2×8–10 per leg
• Standing Calf Raise – 3×15–20
• Hyperextension – 3x10-15

Mon-Cardio

Tuesday-Upper 2

• Incline Dumbbell Press – 3×8–12
• Seated Cable Row – 3×8–12
• Machine Chest Fly – 3×12–15
• Close-Grip Lat Pulldown – 3×10–12
• Dumbbell Lateral Raise – 3×12–15
• Hammer Curls – 2×10–12
• Skull crasher  – 2×10–12

Wed- LOWER 2

• Leg Press (High & Wide Foot Placement): 3 sets x 10–12 reps
• Dumbbell Romanian Deadlift (RDL): 3 sets x 10–12 reps
• Leg Extension Machine: 3 sets x 12–15 reps
• Leg Press Calf Raises: 3 sets x 12–15 reps
• Captain's Chair Leg Raises: 3 sets x 12–15 reps

 

Thursday-Cardio

Friday-Rest

I am trying to lose fat am in a calorie defict and i just wanted to see if my upper/lower split + cardio is good. I'd like if u also reccemond excercise to replace these if u think some are bad

Disclaimer - this is what works for ME, I’ve spent a lot of time nailing recovery, sleep, and volume control to do this split correctly. I’m sharing this if anyone else is looking for this type of split to focus on upper body frequency.

Upper 1 - one set for everything
Chest fly:
T bar row:
Single arm tricep push down:
Preacher curls:
Lateral raise:
Incline press
Single arm lat row
Hammer curls:
Seated overhead extension:

Lower 1 - 2 sets for everything
Quad extensions:
Hamstring curls:
Adductors:
Leg press:
Calf raises:
Back extension
Ab crunch:

Upper 2 - 1 set for everything
Chest fly
T bar row:
Lateral raise
Single arm push down
Preacher curls
Lat pull down
Shoulder press
Overhead tricep
Rear delt fly

Rest

Upper 3 - 2 sets
Chest fly
T bar row
Single arm push down
Preacher curls
Lateral raise
Incline press
Single arm lat row
hammer curl
Seated overhead extension

Lower 2
Quad extensions:
Hamstring curls:
Adductors:
Leg press:
Calf raises:
Back extension
Ab crunch:

Rest

due to several lesions in my shoulders, plus a surgical intervention after a shoulder dislocation, I decided to use only resistance band to train, my orthopedic is also agree because it is safer for my joints, the problem is that I'm not sure how effective could it be in terms of muscle hypertrophy, i need to build muscle on all my body to prevent more dislocation and lesions

Hi,

Started back in the gym recently, running an ULRULRR with the following plan (assume all sets are 2 sets to failure or 2 sets to 2 RIR, with 3 minutes rest between sets):

Upper 1 -

Machine shoulder press - supine grip

Converging chest press machine

Close grip seated row

Straight bar tricep push down

Lat pulldown

Barbell or plate shrug

Rope cable hammer curl

Strict barbell curl

Cable rope face pull

Assisted chin ups

Lower 1 -

Adductors

Leg extension

Seated leg curl

Seated leg press

Machine calf raises

Machine ab crunch

25-30 minutes run 8kph

Upper 2 -

Wide grip seated row

Close grip seated row

Reverse fly pec deck

Ez bar preacher curl

Assisted dips

Dumbbell lateral raise

Machine incline chest press

Pec deck

Reverse curls

Cable bicep curls

Lower 2 -

Hack squat wide stance upper pad

Hack squat narrow stance lower pad

Standing calf raises Machine

SLDL

Leg extension

Lying leg curls

Parallel bar leg raises

Abductor

25-30 mins run 8kph

Most rest days are active, so light cardio (bike or 12k plus steps - but not always.

One rest day reserved for another 25-30 minute run at 8kph, resting otherwise.

145-160g protein per day (80kg 5’5, M, 31). Cutting as minority as possibly to not affect energy/muscle loss too much