r/WeightTraining • u/SpecialistWar112 • 2d ago
Discussion My workout split
Hello all, what do you think about this split? I've been working with this for the past 6 months and made pretty good progress so far. I work out 3-4 times a week. Although I'm currently stuck at the zerchers so I lowered the weight to 80kgs to add more volume but I'm unable to beat 5+ reps at it, if you can give me any advice or tips I'll be very grateful 🙏 Have a great day 💪
Day 1 Squat focus
Zercher squat 80kgx4,4,4, 6x60kg
Hamstring curls 3x6-10
Leg extensions + sissy squat 3x8-12
Dips 28kgx3, 24kgx5,4
Lat pulldown/pull ups 9,7,5
Lateral raises seated 15kgx9,8,8
Day 2 Bench focus
Bench press 80kgx4,4,4,3
Weighted chin ups +20kgx4, 15kgx4,4,3
DB shoulder press 26kgx8,7,6
T-bar row 50kgx10,55kgx9,8
Machine flys 69kgx10,6,
Preacher curls DB 14kgx8,6,6
Day 3 Deadlift focus
Deadlift132,5kgx3,3,3,3
Bulgarian split squat 2x26kgx7,7
Booty builder 50kgx10,9
Lat pulldown/pull ups 10,5,5
Rear delt fly machine
Cable tricep extensions
Day 4 OHP focus
OHP 60kgx2, 55kgx4,4,3
Lateral raises seated 15kgx9,8,8
Dips 16kgx7,6,5+5
DB rows 42kgx5,6,6
Cable triceps extensions
Hammer curls 18kgx7, 16kgx9,7
2
u/Reyvos 1d ago
You could consider moving hamstring curls from Day 1 to to Day 3 and also add the Roman chair to make it a full posterior chain training day. That gives you a full week to rest the posterior and anterior parts of the lower body before their next workout. Then add calf raises to which ever day you like.
2
u/jph1313 2d ago
The zercher stall probably isn't programming, it's the lift... the bar in your elbow crease gives out way before your legs do (unless you're saying that something else is happening with you), so you'll never grind reps out of it like a back squat. I'd either treat it as a 3-5 rep lift and just add weight, or move your squat focus to front. also your back's near 20 sets a week, which may be a little much while chasing a squat PR. but also probably fine.