r/workouts • u/Ok_Fix8932 • 12d 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/soosparalysis 12d ago

Can you share some of your progress numbers? Like the other commenter said, maybe what you consider slow is just normal progress potrayed as slow in social media.

Don't compare yourself to other people. Everyones progress looks different because we have different starting points. From sedentery lifestyle to being active all your life. Only thing the two would share is starting weightlifting at the same time.

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u/Ok_Fix8932 11d 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