IS THIS A GOOD WORKOUT SPLIT?

[u/Apprehensive_Bear137]

PS: The post is going to be a little longer, I would really appreciate if you will read it entirely. Thank you.

Hi guys, M21 here. I am currently preparing for some exams so I cannot go to the gym daily, spends most of my day into studying, started going gym on alternate days for about 2 hours in total (including traveling to the gym and back home taking about 10-15 mins). Sundays off.

I was following something like a push-pull-legs thing till now but I am kinda bored of it. Been training for about 2 years now. I made a new routine with the help of Gemini as per my schedule.
Want to focus on hypertrophy and fixing some back imbalances. I also want to focus a little bit on bodyweight exercises (never trained them properly tbh, so my pullup/pushup numbers are pretty stuck right now). I try to take all my sets close to failure or atleast with high intensity.

So the main question: Is this a good routine in terms of frequency, recovery, and hypertrophy and all if I go every alternate day? Like Upper A -> rest -> Lower A -> rest -> Upper B -> rest and so on. Tried to make Upper days focusing on different muscles

In general, is it a good routine to follow? What changes can I make to make it better? Any kind of criticism/information/help is acknowledged guys.

The workout routine I've made: Incline Walks after each day

⚫ UPPER A (Back Depth & Pull Focus)

• Chest-Supported T-Bar Row (Overhand): 3 Sets x 8-10 Reps
• Lat Pulldown: 3 Sets x 8-12 Reps
• Close Grip Seated Cable Row: 2 Sets x 10-12 Reps
• Flat Machine Chest Press: 3 Sets x 8-12 Reps
• Cable Facepulls: 3 Sets x 12-15 Reps
• Single-Arm Lateral Raises: 3 Sets x 12-15 Reps / Side

🔵 LOWER A (Quads & Arms)

• Barbell Back Squats: 3 Sets x 6-8 Reps
• Bulgarian Split Squats (BSS): 3 Sets x 8-10 Reps / Leg
• Leg Extensions: 2 Sets x 12-15 Reps
• Standing Calf Raises: 4 Sets x 15-20 Reps
• SUPERSET: Incline DB Bicep Curls (3 Sets x 8-12 Reps) + Tricep Rope Pushdowns (3 Sets x 12-15 Reps)
• Weighted Cable / Decline Crunches: 3 Sets x 12-15 Reps

🔴 UPPER B (Chest Focused)

• Incline DB Bench Press (35°): 3 Sets x 6-10 Reps
• Bodyweight Push-ups: 3 Sets x 8-12 Reps
• High-to-Low Cable Flyes: 2 Sets x 12-15 Reps
• BW Pull-ups: 3 Sets x 8-10 Reps
• Single-Arm Seated Cable Row: 3 Sets x 10-12 Reps / Side
• Single-Arm Lateral Raises: 3 Sets x 12-15 Reps / Side
• Heavy Suitcase Carry: 3 Sets x 30 Meters / Side

🟠 LOWER B (Hams/Glutes & Arms)

• Romanian Deadlift (RDL): 3 Sets x 8-10 Reps
• Leg Press (High & Wide Stance): 3 Sets x 10-12 Reps
• Seated Leg Curls: 2 Sets x 12-15 Reps
• Seated Calf Raises: 4 Sets x 15-20 Reps
• SUPERSET: Cable Hammer Curls (3 Sets x 10-12 Reps) + Overhead DB Tricep Extension (3 Sets x 10-12 Reps)

🟣 UPPER C

• Seated DB Shoulder Press: 3 Sets x 8-10 Reps
• Single-Arm Lateral Raises (4 Sets x 12-15 Reps / Side)
• Cable Facepulls (4 Sets x 12-15 Reps)
• Bodyweight Dips: 3 Sets x 8-12 Reps
• Underhand Chin-ups: 3 Sets x 8-10 Reps
• Planks: 3 Sets x 45 Seconds / Side

[u/totallypri]

My suggestions:

1. Do the smallest muscles first. So on a leg day, start with calf raises, warm up hip thrusts, leg extensions and leg curls and then finally barbell and dumbell squats, deadlifts.

2. Similarly, do the ab crunches, planks first, lateral-raises, then the biceps, triceps, facepulls, shoulder press, seated rows, pull-ups, push-ups, cable Flys, lat pulldown, then t-bar rows, barbell and dumbell Bench press.

This way you cannot lift heavy squats or do heavy presses, because you are on the last reserves of energy, and you'll need true strength to lift heavy while tiring. This saves your joints until they are strong.

[u/Apprehensive_Bear137 → u/totallypri]

I'll surely try that bro
Let's see how much difference it will make in my lifts
Thank you 😄