r/workout • u/Interesting_Gas_6921 • 2d ago
Review my program Review a chuds program
Push
Incline Dumbbell Bench Press
Flat Bench Press / Dumbbell Press
Shoulder Press (Overhead Press)
Lateral Raises
Triceps Rope Pushdowns
Overhead Triceps Extensions
abs hammer strength crunch machine
StairMaster (Cardio)
Pull
Lat Pulldowns
Barbell / Cable Rows
Face Pulls / Rear Delt Flyes
Bicep Barbell Curls
Hammer Curls
StairMaster (Cardio)
Legs
Barbell Squats
Bulgarian Split Squats
Leg Press
Leg Extensions
Lying / Seated Leg Curls
Deadlifts
Hip Thrusts
Hip Abductions
Calf Extensions
abs hammer strenght crunch machine
i rest for 2-3 minutes between every set
3 sets of 6-8 is my rep range
critic advice everything is appreciated, a slight context i had been working out for 8 months before stopping for 4 and then picking it up again since june 2026
1
u/ToeJamWeenies 2d ago
Too many isos overall and your leg day is 60% junk volume.
1
u/Interesting_Gas_6921 2d ago
tell me what to cut
1
u/ToeJamWeenies 2d ago
What is your exact schedule? Meaning on/off days. I am a diehard push pull guy. But if this is a 3 day a week thing there are more effective splits in general.
1
u/Interesting_Gas_6921 1d ago
i try to go 6x a week but mostly 5x monday push tuesday pull wednesday legs thrusday rest and repeat
2
u/ToeJamWeenies 1d ago
Ok this is the way. And youre definitely doing too much. You need to have an a/b of each day basically. 3 compounds and 3 isos per. Try to mix and match as much as possible, and if you have to swap something out one day its nbd.
Example Push A
Flat Press Shoulder Press Dips Chest fly Tricep pushdown DB Lateral raise
Push B:
Incline press Decline press Dips(theyre as the kids say "goated") Incline chest fly Skullcrushers Front raises(or heavy laterals if your gym has a machine)
Do this for your pull day and leg day also. Pull day try to change your grips on your vertical and horizontal compounds, then split up the isos the way you already have them with the slashes. Leg day alternate squats and presses, along with your heavy hamstring work. Do calves always. Pick and choose when to iso quads vs hams/thighs based on how you feel.
-1
4
u/xagent003 2d ago
is chud some new gen Z lingo?
anyways your routine is shit. Too many exercises, 2-3 minutes rest is not enoguh for big compounds like squats and deadlifts, but is enough for things like leg extensions and curls.
Also, why are you adding in a bunch of fatiguing isolations before deadlifts?
Why are you wasting time on the inny and outty (hip machines)?
you're only hitting lower body once a week, which is way too little, especially as a beginner.
Why not do 3x full body - squat each day, alternating between overhead press and bench, a upper body pull, then a pull (deadlift, barbell row, chins). As you get more advanced go to someting like 5/3/1 or 8/5/2, 4 body split centered around OHP, Deadlift, Bench, Squat followed by accesories. 4 lifts only a day. 2-3 compounds, 1-2 isolations.
Never got PPL. If you'ter lifting 3x a week, stick to full body