Full workout split for to maximise gains

[HtnGymcel]

Workout routine
I wanted to share my workout split with you guys. I made it based on scientific based evidence at i gurantee that it will maximise your work in the gym. it looks like this throughout the week:

Upper A
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Deck Fly
• Dumbbell Curl
• Triceps Cable Extension

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Unilateral Leg Curl
• Romanian Deadlift (RDL)
• 45° Leg Press
• Unilateral Leg Extension
• Hip Abductor Machine
• Cable Crunch

---

Rest

---

Upper B
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Bent Over Row or T-Bar Row
• Unilateral Chest Supported Row
• Lat Pulldown (upper back focus)
• Rear Delt Cable Fly
• Cable Lateral Raise
• Unilateral Pec Deck
• Preacher Curl
• JM Press

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Romanian Deadlift (RDL)
• Unilateral Leg Curl
• 45° Leg Press
• Unilateral Leg Extension
• Hip Abductor Machine
• Cable Crunch

---

Upper A (repeat)
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Deck Fly
• Dumbbell Curl
• Triceps Cable Extension

I wrote this in danish so i got gpt to translate it for you guys. I have reffered a graph that shows why the rep range is important. Maximise gains based on your effort,
enjoy!

 

[user48nine]

2 leg days is crazy

 

[obell5367]

why 4 upper back movements on upper2, also mention importance of arm path on incline presses - you also have nothing for the adductors

 

[autistic_tendencies]

Average male would be destroyed by this routine

 

[Arsiz]

u missing some front delt work like a shoulder press plus way too much upper back stuff

 

[LegendaryKennen]

almost everything done by machines, mario rios would tear u apart

 

[HtnGymcel]

u missing some front delt work like a shoulder press plus way too much upper back stuff

There's enough frequency with the 3x upper to indirectly hit front delt

 

[HtnGymcel]

almost everything done by machines, mario rios would tear u apart

Stability = more motor unit recruitment

 

[onlylooksmatter]

Nice workout split, but what about Adductors?

 

[shngstaaaa107]

Workout routine
I wanted to share my workout split with you guys. I made it based on scientific based evidence at i gurantee that it will maximise your work in the gym. it looks like this throughout the week:

Upper A
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Deck Fly
• Dumbbell Curl
• Triceps Cable Extension

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Unilateral Leg Curl
• Romanian Deadlift (RDL)
• 45° Leg Press
• Unilateral Leg Extension
• Hip Abductor Machine
• Cable Crunch

---

Rest

---

Upper B
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Bent Over Row or T-Bar Row
• Unilateral Chest Supported Row
• Lat Pulldown (upper back focus)
• Rear Delt Cable Fly
• Cable Lateral Raise
• Unilateral Pec Deck
• Preacher Curl
• JM Press

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Romanian Deadlift (RDL)
• Unilateral Leg Curl
• 45° Leg Press
• Unilateral Leg Extension
• Hip Abductor Machine
• Cable Crunch

---

Upper A (repeat)
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Deck Fly
• Dumbbell Curl
• Triceps Cable Extension

I wrote this in danish so i got gpt to translate it for you guys. I have reffered a graph that shows why the rep range is important. Maximise gains based on your effort,
enjoy!

View attachment 4165918

Goated high effort cool post

 

[HtnGymcel]

Nice workout split, but what about Adductors?

I changed the split this is the outdated version. This is the current legday:
Leg curl unilateral
Rdl
Leg press
Leg extension unilateral
Abductor machine
Cable crunches

 

[shngstaaaa107]

I changed the split this is the outdated version. This is the current legday:
Leg curl unilateral
Rdl
Leg press
Leg extension unilateral
Abductor machine
Cable crunches

These are great picks but a leg day without barbell squat is a pretty big nerf for me

 

[HtnGymcel]

These are great picks but a leg day without barbell squat is a pretty big nerf for me

Yeah it's really enjoyable but regarding CNS fatique it's really not a great exercise...

 

[onlylooksmatter]

I changed the split this is the outdated version. This is the current legday:
Leg curl unilateral
Rdl
Leg press
Leg extension unilateral
Abductor machine
Cable crunches

okay, giver også mere mening

 

[shngstaaaa107]

Yeah it's really enjoyable but regarding CNS fatique it's really not a great exercise...

super unforunate cus all of these quad exercises were super high tier

 

[HtnGymcel]

okay, giver også mere mening

Ja præcis
- Postede lowkey den outdatede ved en fejl. Har lavet en opdateret version som nyt post.

 

[onlylooksmatter]

Ja præcis
- Postede lowkey den outdatede ved en fejl. Har lavet en opdateret version som nyt post.

Træner Fullbody 3x om ugen men overvejer at skifte til samme split bare for at kunne være endnu mere gymcel.

 

[Nhihilus995]

That's very interesting. I've been doing PPL twice a week, and I'm thinking of switching to this routine. Before I do, answer a few things: isn't 2 sets for the exercises too few? That leaves a margin of 8-10 sets per muscle group, wouldn't that be considered the minimum for hypertrophy? I'm afraid of reducing the volume so much and losing gains. Another question: you don't train the anterior deltoid or the long head of the biceps, why? And two leg workouts, wouldn't that be too much?