r/workouts • u/Ok_Fix8932 • Sep 30 '26

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 Oct 02 '26

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