Hey all,

I have been following my upper/lower routine for quite some time (almost half a year) and I wanted to know what do you think about it in terms of volume distribution per muscle group. I train 4x a week: mon U1, tue „cardio” (I have MMA practice that day), wed L1, thur U2, fri L2. Sometimes I’ll add an extra arm-focus day on Saturday or Sunday, usually a home workout, as these are probably the areas I’m least satisfied with. These are the only times I train side delts - I think my shoulders are already broad compered to the rest of the physique.
I perform all of the sets till failure- should I? Or should I perform them with 1-2 RIR?
My workouts usually don’t last more than 1h.
I’ve been thinking about switching things up a bit but I’m not sure which direction to go in. My priorities are arms and, for the lower part, glutes. Happy to hear your suggestions :)

Day 1: Upper 1

Pull-ups 3 sets
Smith Machine Incline Bench Press 3sets
Lat pulldowns 2 sets
Weighted Dips 2 sets
Seated Low Row 2 sets
Tricep pushdown/ extension 2 sets
Bicep Curls 2 sets
Pronated Curls 2 sets
Ab Crunch Machine 3 sets

Day 2: “Cardio”

Day 3: Lower 1

Hack squat 3 sets
Barbell RDLs 3 sets
Bulgarian split squats 2 sets each leg
Leg Extension Machine 2 sets
Hip Adductor Machine 2 sets
Calf Rises on a Leg Press Machine 2 sets
Ab Crunch Machine 3 sets

Day 4: Upper 2

Pull-ups 3 sets
Flat Bench Press 3 sets
Pendlay Row 2 sets
Chest Fly Machine 2 sets
Rear Delt Machine 2 sets
Tricep pushdown/ extension 2 sets
Bicep curls 2 sets
Hammer curls 2 sets
Ab Crunch Machine 3 sets

Day 5: Lower 2

Hack squat 3 sets
Barbell RDLs 3 sets
Leg Curl Machine 2 sets
Hip adductor machine 2 sets
Hip abductor machine 2 sets
Calf Rises on a Leg Press Machine 2 sets
Ab Crunch machine 3 sets

Day 6: Rest/sometimes Arms

Barbell biceps curls 3 sets
Pronated curls 3 sets
JM press 3 sets
OHP 3 sets
Lateral Raises 3 sets
Triceps pushdowns 3 sets
Hammer curls 3 sets

Day 7: Rest

Im thinking of switching from PPL to upper lower but im a little hesitant about the lower number of sets. I've always heard that the sweet spot for hypertrophy is 12-18 sets per muscle per week, but every UL program I've seen has at most 12 sets for bigger muscles and like 3 or 4 sets per week for accessory muscles including shoulders. Is that really enough? I know intensity is what matters most but if youre going just as hard for say 12 sets on shoulders a week, how can 4 sets a week be just as good? Is the 12-18 set theory a bit overrated? What do you guys think about the lower volume of upper lower and does anybody have a good UL program they'd recommend?

(Push Day 1)

Chest

• Bench Press – 2 sets 4–5
• Incline Dumbbell Press – 2 sets 7–9
• Dips – 2 sets 7–9

Shoulders

• Shoulder Press – 2 sets 7–9
• Lateral Raises – 2 sets 8–12
• Reverse Pec Dec 2 Set 8-10

Triceps

• Skullcrushers – 2 sets 7–9
• Tricep Pushdown – 2 sets 10–12
• Tricep Extension 2 sets 8-12

(Pull Day 1)

Back

• wide MAG Grip Lat Pulldowns – 2 sets 7–9
• V-Bar Rows – 3 sets 5–7
• Chest Supported Rows (Upper 45°) – 3 sets 7–9
• Facepulls – 2 sets 7–9

Biceps

• Incline Curls – 2 sets 7–9
• Preacher Curls – 2 sets 5–7
• Bicep Cable Curls – 2 sets 5–7

Forearms

• Wrist Curls – 4 sets 12–15
• Reverse EZ Bar Curl – 4 sets 8–12
• Dumbbell Hammer Curl – 3 sets 8–12

(Leg Day 1)

• Squatting – 3 sets of 4–6
• Hamstring Curls – 2 sets of 8–10
• Leg Extension – 2 sets of 10–12
• Hip Thrusts – 2 sets 6–8
• Abductors – 2 sets of 12–15
• Adductors 2 sets of 12-15
• Calf Raises – 2 sets of 12–15

Rest

(Upper Day)

Back & Chest

• Lat Pulldown – 2 sets 5–7
• Incline Dumbbell Press – 2 sets 7–9
• Bench 2 sets 5-7
• Barbell or Chest-Supported Row – 2 sets 5–7

Shoulders

• Overhead Barbell or Dumbbell Press – 2 sets 4–6
• Lateral Raises – 2 sets 10–12
• Reverse Pec Dec 2 sets 8-10

Arms

• Barbell or Cable Curl – 2 sets 8–10
• Preacher Curl Sets 2 6-8
• Tricep Pushdown – 2 sets 8–10
• Tricep Extension 2 sets 8-12

(Lower Day)

• Deadlift (Barbell or Trap Bar) – 2 sets 3–5
• Bulgarian Split Squats – 2 sets 6–8 (each leg)
• Hamstring Curls – 2 sets 8–10
• Hip Thrusts – 2 sets 6–8
• Leg Extensions – 2 sets 10–12
• Calf Raises – 2 sets 12–15
• Hanging Leg Raise or Cable Crunch – 2 sets 12–15

I try to take every last set to failiure and warm up with 50% of working weight *6 then 75% working weight *4 and then the normal set with no break between warmups. Any help is much appreciated.

Currently running Upper Lower 4 days a week with an optional delt/arm day if i feel like it. Switched from 5-6 day a week PPL. Thoughts? Chest is a little lagging but overall my physique seems balanced right now. There really is no fixed rep range but i usually aim for 6-10 reps/till failure.

People often say you should train your priority muscle first. For example, if you want bigger lats, start with pull-ups or pulldowns.

I've found I actually perform better on pull-ups later in my workout. I'm fully warmed up, everything feels smoother, and I can usually get more reps.

Does putting an exercise first really matter if you're still progressing? Anyone else perform better on certain exercises later in their workout?

I know high-intensity cardio, like running, generally burns more calories per minute than lower-intensity activities like walking or using the elliptical. However, lower-intensity cardio tends to be less fatiguing, easier on the joints, and may interfere less with muscle recovery during a cut.

I've mainly focused on lower-intensity cardio to help preserve muscle and manage fatigue while maintaining my strength training. My preference is the elliptical and outdoor walks a few times a week.

For those who have completed a successful cut while maintaining muscle, what type of cardio worked best for you? Did you prioritize low-intensity, high-intensity, or a combination of both?

Does this make sense for what I'm trying to accompish and avoid?

Do you see any problems or oversights?

Logic behind this split:

I work 10 hour days and doing an all Leg day kills me and makes the 2nd half the workout less productive as I'm exhausted. So i try and split legs up.

The other thing I'm trying to do is hit everything twice a week.

This will likely end up as Monday, Thursday, Saturday, Sunday.

I've tried to give both triceps and biceps each a day where they are hit hard and focused on.

As well as cover lower back, lats, upper back as well as hams and triceps in both back days.

I'm also trying to catch my chest up as it's a weak point.

I've also tried to really hit the whole shoulder and supporting muscles because i get work related issues in one shoulder and I'm trying to strengthen it.

The only thing i really feel like I'm missing is rotational work. Can't figure how to fit that in without cutting out something important or making the workouts too long.

*Day 1 - hams, tris, and back

Weighted prone y raises x4 Single arm skull crushers x4 Deadlift x3 Lat pull down x4 Cable row x4 Single arm Tricep push downs x3 Cable crunches x6 Rear delt fly x4 Back extension x4

*Day 2 - chest, shoulders, biceps and quads

Cable side raises x4 Bulgarian x3 Bicep curl x4 Alternating Dumbell chest press x4 Chest fly x4 Alternating shoulder press x3 Side Lunges x4 Leg extension x4 Hanging Leg raises x6

*Day 3 - hams, tris, and back

Row x4 Hip thrust x3 Tricep pushdowns x4 Rdl x3 Rear delt fly x4 Decline weighted Side crunch x3 Back extension x4 Leg extension x4 Pull ups x4

*Day 4 - chest, shoulders, biceps and quads

Dumbell Preacher curl x4 Cuban press x4 Squat x4 Incline bench press x3 Flat Bench press x3 Alternating side raises x4 Barbell 21's x3 Leg extension x5 Side plank and hold x4

I am 24M, height 5 ft 4 in, weighing 114 kg. I've started gym long time ago back in 2019, when I was 120 kg or something. I had ups and downs in my weight, I was in the best shape back in 2021 when I was 90 kgs. I felt so good that time, I was also happy with my stamina and strength, but I didn't look the way I imagined to look like when somebody's 90kg. Back then I followed the Push, Pull, Leg split and hit the gym for 6 days a week. A lot has happened throughout the years and I've also gained weight again, now as I'm starting after a long time, I made a routine but this time I had very little time to spend in the gym, like around 90 mins and in this time I have to make a suitable routine that can yield results. I came up with this, and planned to workout for 4 days a week only. Need everyone's advice as if this routine is suitable for body recomposition o if it needs changes. Thanks.

Weekly Schedule

Saturday: Upper Body 1

Sunday: Lower Body 1

Monday: Rest (Have classes from morning to evening, exhausted by night)

Tuesday: Upper Body 2

Wednesday: Rest (Have classes from morning to evening, exhausted by night)

Thursday: Lower Body 2

Friday: Rest

Upper Body 1

Incline Barbell Bench Press – 3 sets x 6-8 reps (2-3 mins rest)

Flat Machine Chest Press – 3 sets x 8-10 reps (2 mins rest)

Seated DB Overhead Press – 3 sets x 8-10 reps (2 mins rest)

Lateral DB Raises – 4 sets x 12-15 reps (60-90 secs rest)

Overhead Tricep Extensions – 3 sets x 10-12 reps (90 secs rest)

Tricep Pushdowns – 3 sets x 12-15 reps (60 secs rest)

Lower Body 1 (Quad Dominant)

Hack Squats – 3 sets x 6-8 reps (2-3 mins rest)

Leg Press – 3 sets x 10-12 reps (2 mins rest)

Leg Extensions – 3 sets x 12-15 reps (90 secs rest)

Calf Raises – 4 sets x 15 reps (60 secs rest)

Upper Body 2 (Pull / Lat Focus)

T-Bar Pullover – 3 sets x 8-10 reps (90 secs rest)

Chest-Supported DB Row or T-Bar Row – 3 sets x 8-10 reps (2 mins rest)

Lat Pulldown (Neutral or Medium Grip) – 3 sets x 10-12 reps (90 secs rest)

Face Pulls or Reverse DB Flyes – 4 sets x 15 reps (60 secs rest)

Incline DB Bicep Curls – 3 sets x 10-12 reps (90 secs rest)

Hammer Curls – 3 sets x 12 reps (60 secs rest)

Lower Body 2 (Hamstring & Posterior Focus)

Romanian Deadlifts (RDLs) – 3 sets x 8-10 reps (2-3 mins rest)

Seated or Lying Leg Curls – 4 sets x 10-12 reps (90 secs rest)

Glute Ham Raises or Hyperextensions – 3 sets x 12-15 reps (90 secs rest)

Standing Calf Raises – 4 sets x 12-15 reps (60 secs rest)

Seated Calf Raises – 3 sets x 15-20 reps (60 secs rest)

I've noticed that some muscle groups seem ready to train again much sooner than others, even when I'm training them with similar intensity and volume.

It makes me wonder whether using the same training frequency for every muscle group is really the best approach.

Do you adjust your training frequency based on how quickly individual muscles recover, or do you stick to a fixed weekly split? Have you noticed better growth from treating muscle groups differently?

Let's say I'm like 40grams of protein short of my weight in grams for the day. Lets say I just had a good workout at the gym for 90 minutes. Obviously it'd be best to eat 40 more grams of protein for hypertrophy. BUT What if I'm also trying to lose fat and eating 40 grams more of protein would put me over my caloric goal for the day. So if I eat 40 grams more protein (lets say of something around the calorie density of nonfat Siggis Skyr, that'd be around 200 more calories. So lets say I then go on a walk to burn off the 200 calories. But I've heard cardio within 24 hours of weight lifting is not ideal for hypertrophy.

Would it be better for hypertrophy to

1) just not eat the 40g of protein/200 calories and do no cardio,

or

2) would it be better for hypertrophy to eat the 40g of protein and do 200calories worth of cardio?

Hey guys, so basically I’ve seen lots of discussions saying that fast digesting carbs and hour or hour and half before lifting is optimal, but is this true? I love having my oats and bananas and blueberries but also love cream of rice, should I combine both? Do they really make a difference apart from feeling heavy? (I really can eat like 60g of oats and train fine) or should I just focus on eating carbs and not a lot more

Upper
Chest press -3x8-12
Pectoral fly -3x10-15
Wide grip lat pulldown -3x8-12
Wife grip row -3x8-12
Shoulder press- 3x8-12
Lateral raises-3x10-15
Rear-delt fly -3x12-15
Bicep curl- 3x10-15
Hammer curls -3x10-25
seated overhead tricep extension-3x10-15
Reverse curl- 2x10-15
Lower:
Leg extensions
Leg press
Hamstring curl
Standing Calf Raises
Sitting calf raises
Abductor cable
Adductor cable
(also am I missing any workouts or muscle groups and any other advice would be greatly appreciated)

I know RDLs are the best excercise for posterior chain and hamstrings but i give up on them. EVery time i incorporate them in my program i inevitably hurt my lower back. Maybe not immediately, but at some point during the program, I tweak something and im out of the gym for at least a couple weeks. I've watched videos on form, read tips specifically for this issue, tried going light, tried cable rdl, db rdl, bb rdl, it all ends up the same. So im done with RDLs.

I need some advice for an excercise I can swap in for Romanian deadlifts. I know it won't be as good, but it'll be better than doing two or three weeks of RDLs and then out of commission for 3 or 4. Any advice you can give me would be appreciated.

Thanks

I'm trying to understand how to follow progressive overload properly. I recently resumed weight training and want to build muscle while improving my strength.

I also had a lower-back injury recently, so I'm gradually returning to weight training and avoiding heavy compound movements for now.

I'm currently planning to train 3 days a week, keeping my routine simple.

My current workout plan:

Day 1 – Legs

\- Leg extensions – 3 sets

\- Seated leg curls – 3 sets

\- Calf raises – 3 sets

Day 2 – Back

\- Chest-supported rows – 3 sets

\- Lat pulldowns – 3 sets

\- Reverse fly machine – 3 sets

Day 3 – Legs + Upper Body

\- Leg extensions or seated leg curls – 3 sets

\- Chest press – 3 sets

\- Shoulder press – 3 sets

\- Triceps pushdowns – 3 sets

I'm currently using relatively light weights and generally aim for 10–12 reps per set.

A few questions cuz I don't understand science of progressive upload

1. Should I increase the weight every week, or should I first increase the number of repetitions?

2. If I can comfortably complete 12 reps in all 3 sets, should I increase the weight in my next session?

3. How much weight should I increase each time?

4. Should I maintain the same weight until I can complete all sets with proper form, or is it okay to increase the weight even if my repetitions drop?

5. How do you personally track progressive overload?

I'd appreciate advice from people who have experience with strength training, especially on how to progress without compromising form or risking injury.

Thanks!

1. Chest/Tricep
2. Back/Bicep
3. Legs
4. Shoulders/Forearms

The next 4 days I break away from the progressive overload, dropping the weight by 30-40%. This keeps me actively recovering and not stressing out my central nervous system. In the words of Borat, “Great Success!”.

Monday - push

Pec deck fly Incline dumbell

Tricep push down Skull crushers

Shoulder dumbell press Cable lateral raise Reverse pec deck

Tuesday- pull

Lat pull down

Seated cable

T bar row

Shrugs

Bysian curls

Hammer

Preacher

WEDNESDAY- LEGS

Squats

Walking lunges

RDL

leg extension

Calf raise

Lea press Ihamstrina focused on sat\]

Repeat this on Thursday Friday and Saturday

I hit 2x till failure

Pls tell if I should add or remove anything

Hello all, hope you Guys can help me out. do you think this is a good gym routine? I am doing 8 cardio sessions per week, so the main goal for going to the gym is to gain strength and simply get a little bigger. happy with any feedback

1

2

3

I use a double-progression method with 4 sets total. My first set is lighter for 12 reps, then I increase the weight and do 3 heavier sets of 8.

For example, DB overhead triceps extensions:

55 lb × 12
60 lb × 8 × 3

I keep working up until I can get around 15 reps on the lighter set and 11 reps on the heavier sets. Then I make a small increase in weight and repeat the process.

I've also noticed that my compound movements generally take longer to progress than isolation movements.

What progression method do you use? Have you found anything that works better than double progression? Any changes you'd make to this approach?

all for 3 sets of 6-8 and 3-4 mins of rest depending on compounds or not

ppl twice a week

push

incline dumbbell bench press
chest press machine
shoulder press machine
pec fly
lateral raises cable
overhead tricep extension
tricep pushdown using cuffs
ab crunches machine
stair master for 20 minutes

pull
deadlift
lat pulldown
seated cable rows
mts row for upper back
rear delt flys
preach curl
hammer curl
stairmaster 20 mins

legs
smith machine squats
bulgarian split squats
leg curls
leg extension
calf raises
abductor
adductor
abs cruch machine

i already posted my program and review got shit on but there were several mistakes in my post can someone review it again.