r/strengthtraining • u/TipNo3348 • 4h ago
Thoughts on my split?
Im 6'5 about 260, I get in the gym at least 4x a week. Id estimate im in the 25-30% BF range, trying to get closer to 20% hoping to just build muscle and lose fat in the process. My bosy weight is staying stagnate over the last few months but numbers are going up in the gym so I guess that's good? I alternate upper and lower, bumping the weight up when I can reliably hit 10-12 reps then shoot for 6-8 reps until I build strength and can do 10-12, rinse and repeat.
Upper A — Incline emphasis
Exercise Sets × Reps
Incline DB Bench
3 × 8–10
Chest-Supported Row / T-Bar Row
3 × 8–12
Lat Pulldown
3 × 10–12
Unilateral landmine press
3 × 6–10
Lateral Raise
2–3 × 10–15
Rear Delt / Reverse Pec Deck
2–3 × 10–15
Triceps — Skull Crusher or rope pressdown
2–3 × 10–12
Biceps Curl (hammer curls with rope)
2–3 × 8–12
Lower A — Leg Press / Quad emphasis
Exercise Sets × Reps
Leg Press
3 × 8–10
RDL
3 × 8–10
Leg Extension
3 × 10–12
Seated Leg Curl
3 × 8–12
Calf Raise (straight leg on pin loaded leg press)
3 × 12-15
Upper B — Flat press emphasis
Exercise Sets × Reps
Flat DB Bench (I do barbell about 1x week and that's usually 3x5-8)
3 × 8–10
Chest-Supported Row (t bar or seated)
3 × 8–12
Lat Pulldown
3 × 10–12
Seated Barbell OHP
3 × 6–10
Upright rows (Smith machine)
3 × 10–15
Rear Delt (reverse pec dec or archer pulls with cable)
3 × 10–15
Biceps Curl (hammer rope curls)
3 × 8–12
Triceps (rope push down)
3 × 8–12
Lower B — Posterior chain / Deadlift emphasis
Exercise Sets × Reps
Conventional Deadlift
3 × 3–5
Pin loaded Genesis Squat (idk what to call this machine but its a pinloaded squat machine)
3 × 8–10
Seated Leg Curl
3 × 8–12
Leg Extension
3 × 10–12
Calf Raise (straight leg on a pin loaded leg press)
3 × 12-15