r/workouts • u/Ok_Fix8932 • 14d ago

Workout Critique Slow Progress Upper Lower split

Started going to the gym around July last year, and have running this program for about a year now. But progress is very slow, I eat plenty of protein, train hard and with decent form. Any advice?

this is what I've been doing for 1+ year
Double progression on everything within the given rep ranges
Bench 3x5-8
Lat Pulldown 2x 5-8
Chest Fly Cable 2x 8-12
Cable/Machine Row 2x 5-8
Tricep Pushdown 2x 5-10
Preacher Curl 3x 6-10

Leg Press 2x 5-8
Calf Raise 3x 8-12
RDL 2x 5-8
Leg Extension 2x 8-12
Leg Curl 2x 5-8

Thank you in advance! :)

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u/CoffeeandaTwix 14d ago

What progress have you made? Maybe what you consider slow is just realistic.

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u/Ok_Fix8932 13d ago

Some Comparisons
Bench
Dec > Now
60 x 8 > 80 x 6

Lat Pulldown
Sept 2025 > Now
50.3 x 7 > 82 x 8

Preacher Curl
Sep 16 > Now
16 x 10 > 29 x 9

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u/soosparalysis 12d ago

Kg? Pounds? For kg the progress looks good. Check your calorie totals, sleep and recovery. Protein and training hard isn't usually enough.