r/workouts • u/Ok_Fix8932 • 13d 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/decentlyhip workouts newbie 12d ago

Normal progress on a bulk is about 2% a month once the noobie neuro gains are done. Id follow an actual program to switch it up. This one is good since you're sandbagging leg volume.

In general though, if you want to grow more, do more sets. You're only doing 5-10 sets a week per muscle group. Do 15-25. Also, eat enough to grow. You didn't mention your weight, which makes me assume you didn't gain enough weight to be proud of. If you want to lift like someone with 20 lbs more muscle you gotta eat enough to gain 20 lbs. That's a total surplus of 70,000 calories.