good split for hypertrophy and strength

[viz0]

I’ve been running this split for about a year now and had pretty good results, but I’m starting to feel like progress has slowed down. Lately I’ve been lifting the same weights for a while and not really seeing much change, so I’m wondering if it’s time to switch things up.

I usually do 3 sets of 6–8 reps per exercise and train to failure on the last two sets. My goal is to keep building size and strength. What do you guys think?

Monday – Chest & Back

• Incline DB Bench / Smith Machine
• Chest Press
• Pec Deck Flys
• Lat Pulldown (Neutral Grip)
• Cable Row (Wide Grip)
• Reverse Pec Deck
• Lat Pullover / Close Grip Pull-ups

Tuesday – Shoulders & Arms

• Cable Side Raises
• Rear Delt flys
• Dumbbell side lateral
• Dumbell/smith machine press
• Overhead Triceps Extension
• Triceps Pushdown
• Dips machine
• Preacher Curls
• Bayesian Curls
• Rope Hammer Curls

Wednesday – Legs

• Hamstring curls
• Smith machine squats
• RDL
• Leg Extensions
• Calf raises

Thursday – Chest & Back

• Incline DB Bench / Smith Machine
• Chest Press
• Pec Deck Flys
• Lat Pulldown (Neutral Grip)
• Cable Row (Wide Grip)
• Reverse Pec Deck
• Lat Pullover / Close Grip Pull-ups

Friday – Shoulders & Arms

• Cable Side Raises
• Rear Delt flys
• Dumbbell side lateral
• Dumbell/smith machine press
• Overhead Triceps Extension
• Triceps Pushdown
• Dips machine
• Preacher Curls
• Bayesian Curls
• Rope Hammer Curls

Saturday – Rest
Sunday – Rest

 

[Rothschild]

working out hurts

 

[kiwicel]

blast test

 

[viz0]

blast test

ngl i've been thinking about this but no point really i already got an aesthetic physique for the female gaze I just need a tad bit more muscle mass

 

[smegma1234]

full body 3x per week 1-2 sets 4-6 rep

 

[viz0]

full body 3x per week 1-2 sets 4-6 rep

full body is cope anyone who does that usually physique checks out. and 1 set is genuinely insane just stay home atp, also u need 6+ reps for hypertrophy backed by research

 

[Paravan]

depends on your goals and progress. if you're not seeing results anymore THEN maybe try something new but don't go crazy with it either

 

[smegma1234]

full body is cope anyone who does that usually physique checks out. and 1 set is genuinely insane just stay home atp, also u need 6+ reps for hypertrophy backed by research

stay plateaued then small fry

 

[viz0]

stay plateaued then small fry

bigger then you'll ever be

 

[smegma1234]

bigger then you'll ever be

sure keep coping