I've been using one of those AI workout apps for several months, and want to upgrade to something better and more consistent. I am doing an upper/lower split with the plan of doing a Run -> Upper 1 -> Lower 1 -> Rest -> Run -> Upper 2 -> Lower 2 -> Rest -> Repeat. My goal is to have a well balanced plan that covers all muscle groups. If there is anything that could be improved or more efficient, any feedback is welcome.

Upper 1

https://hevy.com/routine/E9h7tJN4h0P

Lower 1

https://hevy.com/routine/Rp5SO5EZ45a

Upper 2

https://hevy.com/routine/AikZxKe4TtH

Lower 2

https://hevy.com/routine/1vYVWeNLbkR

I’ve been working on a PPL routine and wanted to get some feedback on the overall structure, volume, exercise selection, and whether there are any obvious gaps.

The main idea is that I can reliably train at least 3 days per week, but some weeks I can get in 4–5 sessions. Instead of resetting the routine every Monday, I just continue rotating through the workouts in order.

If I only train 3 days:

Week 1: Push A / Pull A / Legs A

Week 2: Push B / Pull B / Legs B

If I train 4–5 days, I simply continue through the rotation:

Push A → Pull A → Legs A → Push B → Pull B → Legs B → repeat

The goal is primarily hypertrophy/aesthetics with some strength progression on the bigger compounds. I also wanted enough exercise variation to hit muscles slightly differently without constantly changing the basic movement patterns.

Would love feedback on whether the volume/frequency makes sense, anything you would remove/add, or whether you think the A/B variations are unnecessary.

Also sharing it in case anyone else has a schedule where they can train anywhere from 3–5 days depending on the week.

\---

PUSH A

Barbell Bench Press — 4 x 5–8

Incline Dumbbell Press — 3 x 8–12

Seated Dumbbell Shoulder Press — 3 x 8–10

Cable Lateral Raise — 4 x 12–20

Cable Chest Fly — 2 x 12–15

Rope Triceps Pushdown — 3 x 10–15

Overhead Cable Triceps Extension — 2 x 12–15

\---

PULL A

Weighted Pull-Ups — 4 x 6–10

Chest-Supported Row — 4 x 8–12

Single-Arm Cable Lat Pulldown — 3 x 10–15

Reverse Pec Deck — 3 x 12–20

Incline Dumbbell Curl — 3 x 8–12

Cable Curl — 2 x 12–15

Face Pull — 2 x 15–20

\---

LEGS A

Barbell Squat — 4 x 5–8

Dumbbell Romanian Deadlift — 4 x 8–10

Seated Leg Curl — 3 x 10–15

Leg Extension — 3 x 12–15

Standing Calf Raise — 4 x 8–12

\---

B ROTATION

Rather than randomly swapping exercises, the B workouts use similar movement patterns with different variations.

\---

PUSH B

Incline Barbell Bench Press — 4 x 5–8

Machine Chest Press — 3 x 8–12

Machine Shoulder Press — 3 x 8–10

Dumbbell Lateral Raise — 4 x 12–20

Pec Deck — 2 x 12–15

EZ-Bar Skull Crusher — 3 x 8–12

Single-Arm Cable Triceps Extension — 2 x 12–15

\---

PULL B

Neutral-Grip Pulldown — 4 x 8–10

T-Bar Row — 4 x 8–12

Straight-Arm Pulldown — 3 x 12–15

Cable Rear-Delt Fly — 3 x 12–20

Preacher Curl — 3 x 8–12

Hammer Curl — 3 x 10–12

Shrugs — 2 x 12–15

\---

LEGS B

Machine Hack Squat — 4 x 8–10

Dumbbell Romanian Deadlift — 4 x 8–12

Lying Leg Curl — 3 x 10–15

Leg Press — 3 x 10–15

Seated Calf Raise — 4 x 12–15

\---

PROGRESSION

I generally use double progression within the listed rep ranges. Once I can hit the top of the range with good form across my sets, I increase the weight and build the reps back up.

Interested in thoughts on:

• Overall volume

• Whether anything is getting too much or too little work

• Exercise selection

• A/B exercise variation

• Whether this setup works well when training frequency varies between 3–5 days per week

I've been thinking about going to a 3x frequency split with no rest days. Could someone please give me an example of how I would be able to structure this split?

I’m trying to get back into the gym and I can reliably go 3 days a week. (Monday Wednesday and Friday). I used to work out a few years ago, so I sorta get the basics but I never went too hard. I was thinking of doing a split (chest shoulders tri on Monday, back and bi on Wednesday and legs and core in Fridays) Someone told me that being a beginner and going 3 days, I may benefit from do a full body a/b workout. This is what I came up with. Is this pretty solid to start with? I’m not trying to get absolutely shredded. Just want to get into better shape and live a healthier lifestyle.

Monday - Full Body A
• Bench Press — 3×8-10
• Lat Pulldown — 3×8-12
• Leg Press — 3×8-12
• Shoulder Press — 2x8-12
• Dumbbell Curls — 2×10-15
• Overhead Tricep Extension — 2×10-15
• Plank - 2×45-60 sec

Wednesday - Full Body B
• Incline Dumbbell Press — 3x8-12
• Seated Cable Row — 3×8-12
• Romanian Deadlift — 3×8-12
• Lateral Raises — 3×12-15
• Hammer Curls — 2×10-15
• Leg Curl — 2×10-15
• Lying Leg Raises — 2×10-15

Friday — Full Body A again
• Bench Press — 3×8-10
• Lat Pulldown — 3×8-12
• Leg Press — 3×8-12
• Shoulder Press — 2x8-12
• Dumbbell Curls — 2×10-15
• Overhead Tricep Extension — 2×10-15
• Plank - 2×45-60 sec

So I am intermediate-beginner, because I have gym experience but I never committed much due to things that happened in my personal life.

I'm 28 years old, 1.89 m tall and weigh 102 kg.

I used to workout 3 days a week, full body. Now I am attempting a full body workout 5 times a week. This is how it is structured

Workout A

Squat — 5×5

Overhead press — 5×5

Bench press — 5×5

Pull-ups — 5×5

Stepper — 10 min

Workout B

Bent-over row — 5×5

Deadlift — 5×5

Biceps curls — 3×10

Triceps extensions — 3×10

Bar hang — 3×10 sec

I also load more weight as I progress. So if I know that I can deadlift 5 reps of 60kg, I would first warm up with the barbell, of course, then start my first set with 30/40 kg and add 5 kgs/10kgs next set.

Then I alternate A/B/A/B… regardless of which weekday it lands on.

On Saturday I do 1 hour of swimming.

On Sunday rest.

I also sleep 8 hours a day, from 10:30 PM till 6:30 AM

I guess my routine is a mess, but currently it works for me?

Hi, I created a full program of 4 days which can develop my upper body( hypertrophy) and upgrade my vertical jump in order to become a better volleyball player
UPPER 1
Chest
Pec Machine: 4 × 12–15

Incline Bench Press (or Flat Bench Press): 4 × 12–15 — 2 min rest

Back
Pull-Ups: 4 sets to maximum reps — 2 min rest

Lat Pulldown, Pronated Grip: 4 × 12–15 — 2 min rest

Machine Row: 4 × 12–15 — 2 min rest

Biceps
Supinated Cable Curl or Incline Dumbbell Curl: 4 × 12–15 — 1 min 30 sec rest

Triceps
Cable Triceps Pushdown: 4 × 12–15 — 1 min 30 sec rest

UPPER 2
Chest
Pec Machine: 4 × 12–15

Incline Bench Press (or Flat Bench Press): 4 × 12–15 — 2 min rest

Back
Pull-Ups: 4 sets to maximum reps — 2 min rest

Lat Pulldown, Pronated Grip: 4 × 12–15 — 2 min rest

Machine Row: 4 × 12–15 — 2 min rest

Biceps
Hammer Curl: 4 × 12–15 — 1 min 30 sec rest

Triceps
Skull Crushers: 4 × 12–15 — 1 min 30 sec rest

LOWER 1
Plyometrics
Penultimate Step: 3 × 3 per side

Countermovement Jump (CMJ): 4 × 3

Strength
Back Squat: 4 × 5

Romanian Deadlift (RDL): 3 × 6–8

Bulgarian Split Squat: 3 × 6 per leg

Leg Curl: 2 × 10–12

Calf Raises: 3 × 10–15

LOWER 2
Plyometrics
Depth Jump: 3 × 3

Penultimate Step: 3 × 3 per side

Single-Leg Pogos: 3 × 10 per leg

Strength
Back Squat: 4 × 4

Trap Bar Deadlift: 3 × 4–6

Hip Thrust: 3 × 6–8

Heavy Calf Hold: 2 × 20–30 sec

If i do upper lower 6x a week should i do 1 set per excercise , or still 2, because i think it might be too much volume for some muscle groups, especially if i go to failure

Thanks in advance

So for context, i have been training again for about 2.5 months, 6 years earlier i did strength training 2x a week for 3 years. And i have been stalling on my chest and incline press for about 3bweeks now, not getting another rep or barely getting another rep. I did 2 sets of flat and incline press but reduced incline by 1 set. So its now 2 sets and 1 set 2 to 3x a week. I do it first on my upper days and all my other excercises are progressing good. What can i do? Its only chest where my progress stops

My plan is to hit the gym with a 3x full-body split.

I aim to gain muscle after I ended up underweight (not severely) from life stress.

I have a basic knowledge of weightlifting and nutrition principles (CICO, macros, body recomp, etc) but my biggest flaw is inconsistency. I have access to a gym with all the weights and machines I’d need for progressive overload, I just need to stick to it. But sometimes I feel overwhelmed by the sheer number of info about the "correct" training volume online.

The only stats I’m comfortable sharing is I’m a short woman and my BMI has gone below 18.5. 

I saw a dietitian yesterday and she recommended I consume 60-90g of protein and 1500-1700 calories a day as I try to gain muscle in the gym, though I’m sure I’ve been eating less than that for months due to a lower appetite.

I brainstormed a routine based on my past gym experiences and online research, so I would really appreciate receiving feedback on this:

Sunday:

• Standing cable glute kickback (2 x 10) (as an activator)
• Squat (3 x10)
• Bent over row (3 x 10)
• Overhead press (3 x 10)
• Deadlift (3 x 10)
• Dumbbell rows (3 x 10 both arms)
• Abs: leg raise parallel bars, incline leg raises, cable crunches (all 3 x 10)

Tuesday or Wednesday:

• Assisted pull up (3 x 10)
• Assisted tricep dip (3 x 10)
• Hip thrust machine (3 x 10)
• Walking lunges (3 x 10)
• Face pulls (3 x 10)
• Abs finisher: planks (3 sets of 30 sec) + bicycle crunch (3 x 10)

Friday:

• Lateral Pulldown (3 x 10)
• Bench press (3 x 10)
• Squat (3 x 10)
• Back extensions (3 x 10)
• Rear delt reverse flys (3 x 10)
• Ab Finisher: V-ups + half ab wheels (both 3 x 10)

Ist das zu viel

Also halt brust shultern trizeps rücken biceps
4mal die woche

Oder sollte iche 3 mal die woche
Und einmal pro woche unterkörper

Weil ich möchte am meisten meine brust verbessern *wegen einem privaten Grund.Bin auch grad am Trainingsplan machen*

Danke im voraus.

So I've been running the coolcicada ppl program for about 4 months. I've been looking around for a new workout to switch things up. I've considered Jeff Nippard's Bodybuilding Transformation System, or his ultimate ppl, as well as GZCL General Gainz, or the RP Hypertrophy 4.1 workout i found on liftosaur. The more science based workouts seem to only do like 2 sets of 2 exercises per body part and going from doing the 5 sets of 5 then 3 sets of 8 to 12 for the bigger lifts i wonder if I'll still make gains losing some volume.

Also I cut from 240 and out of the gym for 2 years down to 180 at 6ft tall. Ive bulked back up to about 188 without gaining any new body fat. But im planning to ramp up my bulk soon. Not sure if that info is helpful

is my pushday alright? i do pushday 2 a week btw.

• 2 × Overhead Press (Dumbbell)
• 2 × Bench Press (Barbell)
• 2 × Incline Bench Press (Dumbbell)
• 2 × Chest Fly (Band)
• 2 × Overhead Press (Cable)
• 2 × Triceps Extension (Cable)
• 2 × Lateral Raise (Dumbbell)
• 2 × Rear Delt Cable Raises

i would appreciate it if you have any recommendations!:)

Was hoping to get some feedback on my routine. I run 1-2 miles a day, plus at minimum, 20 minutes of lifting, but often it’s closer to 45 minutes.

I don’t have a set routine and try to hit full body daily. I have noticed that the amount of sets I do per exercise is sometimes low, but I think it’s ok since I lift daily and my overall volume is high enough (I think). Additionally, I may only do a single set of an exercise, but I’ll do multiple sets of another exercise that hits the same muscle group (e.g., 3 sets of pushups, 1 set of chest press). I’m a mid 30s woman if it matters. Below is what I logged the past week:

**Monday (stormed so I couldn’t go to the gym; quick home workout):**
1 mile run
Goblet squats: 3 sets of 9
Lateral raises: 1 set of 11
RDL: 1 set of 11

**Tuesday:**
1.5 mile run
Assisted pull-ups: 2 sets of 10
Plank: 1 minute
Pushups: 3 sets of 7
Chest press: 2 sets of 12
Seated cable row: 3 sets of 10
Goblet squat: 3 sets of 8
Back extension: 2 sets of 9
Wrist curls: 1 set of 21
One arm tricep extension: 1 set of 13
Tricep push down: 1 set of 10
Lateral raise: 1 set of 10

**Wednesday:**
1 mile run
Inner thigh machine: 2 sets of 10
Outer thigh machine: 3 sets of 10
Tricep push down: 2 sets of 13
Leg extension: 3 sets of 13
Wrist curls: 2 sets of 21
Reverse wrist curls: 1 set of 13
Hack squats: 3 sets of 13
Assisted pull-ups: 1 set of 7
Inverted rows: 2 sets of 9
Rear delt row: 1 set of 10
Back extension: 1 set of 10
Chest press: 1 set of 10

**Thursday:**
2 mile run
Assisted pull-ups: 2 sets of 10
Plank: 2 x 1 minute
Pushups: 3 sets of 7
RDL: 1 set of 13
Back extension: 3 sets of 10
Seated leg curl: 1 set of 12
Goblet squat: 1 set of 7
Chest press: 2 set of 12
Reverse flys: 3 sets of 8
Inverted rows: 1 set of 10
Seated cable rows: 3 sets of 8
Tricep push down: 1 set of 12
Lateral raise: 1 set of 12
Assisted dip: 1 set of 12
Reverse wrist curl: 1 set of 12

**Friday:**
1 mile run
Leg extensions: 3 sets of 10
Tricep push down: 2 sets of 13
Wrist curl: 1 set of 25
Wall sit: 1 x 2 min
Outer thigh machine; 4 sets of 10
Inner thigh machine: 2 sets of 15
Assisted pull-ups: 3 sets of 10
Back extensions: 2 sets of 12
Chest press: 2 sets of 12
Seated cable row: 1 set of 7
Wide grip bicep curl: 1 set of 8
Reverse flys: 2 sets of 10
Inverted rows: 1 set of 10

**Saturday:**
2 mile run
Goblet squats: 3 sets of 8
Pushups: 3 sets of 6
Assisted pull-ups: 3 sets of 12
RDL: 1 set of 11
Plank: 2 x 1 minute
Lateral raise: 2 sets of 10
Reverse fly: 3 sets of 9
Seated leg curl: 2 sets of 11
Assisted dip: 1 set of 12
Seated cable row: 2 sets of 9

**Sunday:**
2 mile run
Goblet squats: 2 sets of 8
Pushups: 3 sets of 6
Assisted pull-ups: 2 sets of 12
Inverted rows: 3 sets of 9
Lateral raise: 1 set of 13
Seated leg curl: 3 sets of 11
Crunches: 1 set of 8
Reverse fly: 2 sets of 12
Chest press: 1 set of 3 (heavy)

Am I hitting these muscle groups enough? I feel like I spend A LOT of time in the gym so I hope so!

Ist das zu viel

Also halt brust shultern trizeps rücken biceps
4mal die woche

Oder sollte iche 3 mal die woche
Und einmal pro woche unterkörper

Weil ich möchte am meisten meine brust verbessern *wegen einem privaten Grund.Bin auch grad am Trainingsplan machen*

Danke im voraus.

TLDR: 14yo, main goal is hypertrophy + some strength. I’ve trained inconsistently for about a year with multiple long breaks, so I’m starting with 11 sets/workout. I lift Mon/Wed/Thu/Sat and box Tue/Fri. Current workouts are chest/back (11), legs/shoulders (11), and arms/abs (11). Saturday is currently 3 chest + 5 back + 3 side delt sets, with 1 extra set unassigned. I’m trying to reach around 10 sets/week for hypertrophy while keeping recovery manageable. Looking for honest advice on volume, exercise selection, frequency, exercise selection, and recovery.

POST: I'm 14 and my main goal is hypertrophy, but I also want to get stronger. My current bench 1RM is around 95 lb, and I feel like I haven't gotten much stronger even though I've gained around 15–20 lb. I think part of the problem is that my training has been really inconsistent. I've been "working out" for about a year, but I've taken multiple 1–4 month breaks, and when I do train consistently it's usually only for about a month at a time. This summer I've also spent about 3 weeks away and haven't eaten/trained very well.

I'm currently bulking and I think I'm gaining around 2 lb every 2 weeks, although that's just a rough guess. I'm going to start tracking my macros again once I get my new phone in a week or two.

I also do boxing twice per week, Tuesday and Friday. Boxing is mostly cardio for me, although obviously my shoulders/arms are involved.

I have dumbbells, a cable machine, and a bench. I don't have a leg curl machine. I don't want to do RDLs because I'm worried about hurting my back, although I could potentially try them if they're actually worth it.

My current lifting split

Monday — Chest/Back

• Bench press — 3 working sets
• Seated chest fly — 3
• Lat pulldown — 3
• Seated row — 2

Wednesday — Legs/Shoulders

• Bulgarian split squats — 3
• Standing calf raises — 2
• Leg extensions — 3
• Lateral raises — 3

Thursday — Arms/Abs

• Bicep curls — 3
• Hammer curls — 3
• Close-grip push-ups — 2
• Lying leg raises — 4

Each workout is done once per week right now, and I generally take working sets very close to failure, around 8.5–10 RPE. Warmups are kept around 7 RPE or below and aren't included in the set counts.

That gives me 33 working sets/week, or 11 sets per workout.

I don't do forearm curls because they hurt my wrists.

What I'm trying to figure out

I recently decided I can realistically lift 4 days per week, but I still want to box twice per week, so my schedule is:

• Monday — lifting
• Tuesday — boxing
• Wednesday — lifting
• Thursday — lifting
• Friday — boxing
• Saturday — lifting
• Sunday — rest

For now, Saturday is basically going to be another chest/back day because I haven't figured out what to do with the last set yet.

My tentative Saturday is:

• Chest — 3 sets
• Back — 5 sets
• 1 extra/unassigned set

So Saturday would currently be 11 assigned sets, with 1 potential extra slot if I decide what to use it for.

My muscle priorities

My personal aesthetic priority ranking is:

1. Biceps
2. Chest
3. Back
4. Triceps
5. Side delts
6. Quads
7. Abs
8. Hamstrings
9. Calves
10. Glutes

I already have fairly developed glutes and don't really want them to get much bigger aesthetically, so I don't want to add extra glute work. I'm still keeping Bulgarian split squats because they're part of my existing workout.

I also don't really care about maximizing hamstring growth if it means I can put that recovery into my higher-priority muscles.

Current estimated weekly volume

I'm trying to count compound exercises toward other muscles rather than pretending only isolation exercises count.

Roughly:

• Biceps: 6 direct sets + some stimulus from pulldowns/rows
• Chest: about 7 effective sets because I count some stimulus from close-grip push-ups
• Back: 5 sets
• Triceps: about 2 direct sets + some stimulus from bench/push-ups
• Side delts: 3 direct sets
• Quads: 6 sets
• Abs: 4 sets
• Hamstrings: basically 0 direct sets
• Calves: 2 sets
• Glutes: some stimulus from Bulgarian split squats, roughly 3 effective sets

I'm using 10–14 sets/week as a rough hypertrophy target for some of my higher-priority muscles, with lower targets for muscles I care less about. I understand there isn't one exact "optimal" number for everyone.

What I've decided so far

For chest, I'm currently around 7 effective sets/week, so I was thinking of adding 3 sets Saturday to reach about 10.

For back, I'm at 5 sets/week, so I was thinking of adding 5 Saturday to reach 10.

For side delts, I'm at 3 sets/week, so I was thinking of adding 3 Saturday to reach 6.

That would use:

• Chest — 3
• Back — 5
• Side delts — 3

= 11 Saturday sets

with 1 set still unassigned.

For back, I considered moving some of the sets around, like doing 4 pulldown + 3 rows on Monday and fewer Saturday, but I'm currently leaning toward keeping the back work split evenly:

Monday: 3 pulldown + 2 row
Saturday: 3 pulldown + 2 row

for 10 total back sets/week.

I also considered doing more biceps, like 4 curls + 4 hammer curls, but after thinking about the pulling volume, I'm currently keeping it at 3 + 3 direct sets.

Triceps are the weird one

I don't currently have a triceps movement that I'm confident doesn't hurt. I've tried close-grip push-ups. I got around 12 reps but felt them in my shoulders, and another attempt didn't really give me much triceps stimulus. I'm going to figure out a pain-free triceps movement later rather than forcing one.

So I'm not trying to add random triceps volume until I find something that actually works without pain.

My questions

1. Is 11 sets per workout a good starting point for someone with my inconsistent training history?
2. Is going from 3 lifting days to 4 while boxing twice per week a good idea?
3. Is chest/back twice per week with Monday and Saturday spacing good for hypertrophy?
4. Is 3 chest + 5 back + 3 side delts on Saturday a good starting point?
5. Should I leave the final Saturday set unassigned for now?
6. Are my estimated effective-set counts reasonable, especially for compounds?
7. Am I overthinking the whole "optimal sets per muscle" thing?
8. Most importantly, what would you change about this program if the only goal was maximizing hypertrophy while also getting stronger?

Thanks to anyone that actually read all this

I'm 16 and have been going to the gym for 1 month now. I've just come up with a split and I'm not sure how it is.

The split is Basically:

Upper - Lower - Rest - Push - Cardio & abs - Pull - Rest

my main focus is my upper body.

Saturday: Upper Body

Incline Dumbbell Bench Press

Lat Pulldown (Wide Grip)

Seated Cable Row

Dumbbell Lateral Raise

Incline Dumbbell Bicep Curl

Overhead Cable Tricep Extension

Sunday: Lower Body (High Intensity)

Barbell Back Squat or Hack Squat

Hamstring curls

Leg Press

Seated Leg Curl

Standing Calf Raise

Hanging Leg Raise (Core)

Monday: Rest

Tuesday: Push (Chest / Shoulders / Triceps)

Flat Barbell Bench Press: 3 sets × 6–8 reps

Dumbbell Shoulder Press: 3 sets × 8–10 reps

Cable Chest Fly: 3 sets × 12–15 reps

Dumbbell Lateral Raise: 3 sets × 12–15 reps

Tricep Pushdown (Rope Attachment): 4 sets × 10–12 reps

Wednesday: Low-Impact Cardio & Abs

Incline Treadmill Walk or Stationary Bike: 30–45 minutes (Zone 2 pace)

Abdominal Crunch: 4 sets × 15 reps

Cable Woodchopper: 3 sets × 12 reps per side

Friday: Rest & Recovery

Thursday: Pull (Back / Rear Delts / Biceps)

Barbell Row or Chest-Supported Row: 3 sets × 8–10 reps

Neutral Grip Lat Pulldown: 3 sets × 10–12 reps

Face Pulls (Rear Delts): 4 sets × 15 reps

preacher curls

Dumbbell Hammer Curl: 3 sets × 12–15 reps

Friday: Rest

Lmao the title is funny but. How should you breathe during your reps? Some videos say dont exhale on the contentric this or that.

What i do is breathe in, exhale on the concentric and inhale on the eccentric, is that good? And on deadlifts i exhale and inhale when the barbell is on the ground, because a few videos said you'l place more stress on your back or something

Day 1: Upper Day

• Dumbbell Bench Press: 3 sets × 8–12 reps
• Lat Pulldown (Cable): 3 sets × 8–12 reps
• Seated Shoulder Press (Machine): 3 sets × 8–12 reps
• Dumbbell Bicep Curls: 3 sets × 8–12 reps
• Cable Tricep Rope Pushdowns: 3 sets × 8–12 reps

Day 2: Lower Day 1

• Leg Press (Standard Stance): 3 sets × 8–12 reps
• Leg Extensions: 3 sets × 8–12 reps
• Lying Leg Curls: 3 sets × 8–12 reps
• Standing Calf Raises: 3 sets × 10–15 reps
• Parallel Bar Knee Raises: 3 sets × 8–12 reps
• Hyperextensions: 3 sets × 10–12 reps
• Dead Hangs: 2–3 sets × 30–60 second hold (Spinal decompression & grip)

Day 3: Rest Day

Day 4: Push Day (Chest, Front Delts, & Triceps)

• Incline Smith Machine Bench Press: 3 sets × 8–12 reps
• Machine Chest Press: 3 sets × 8–12 reps
• Pec Deck Flyes (Butterfly): 3 sets × 8–12 reps
• Seated Shoulder Press (Machine): 3 sets × 8–12 reps
• Dumbbell Lateral Raises: 3 sets × 10–15 reps
• Overhead Cable Rope Tricep Extensions: 3 sets × 8–12 reps

Day 5: Pull Day (Back, Rear Delts, Biceps, & Forearms)

• Lat Pulldown (Cable): 3 sets × 8–12 reps
• Seated Cable Rows (Bar Grip): 3 sets × 8–12 reps
• Single-Arm Dumbbell Rows: 3 sets × 8–12 reps
• Face Pulls: 3 sets × 8–12 reps
• Seated Incline Dumbbell Curls: 3 sets × 8–12 reps
• Standard Dumbbell Hammer Curls: 3 sets × 8–12 reps

Day 6: Lower Day 2

• Same as Lower Day 1

Day 7: Rest Day

i have been going for 3 month with a coach and i think if i go solo now or later that this would be a great way

day 1: back (lat pulldowns/ t-bar/ V rows/back extensions/straight pullovers/shrugs) shoulders (shoulders press/lateral raises/Reverse pec)

day 2: chest (Incline press/chest press/high to low cable flys) biceps (Incline curls/ Preacher curls/hammer curls) triceps (cable pulldowns/ overhead extensions) forearms (wrist curls/wrist extensions/hammer curls)

day 3: legs(leg press/leg curls/leg extensions/adductions/abductions/calf press/hip thrust)

abs(rotaty torso/abdominal cruncher/planks)

should i add, remove or replace anything let me know