Gym split to achieve DREAM PHYSIQUE

[Dimorphiq]

I am currently running Upper/Lower 6x a week
ULULULR

Thanks to @Trstnnn.lifts on TikTok for the split.

Spoiler: UPPER DAY

2x Single arm tricep extension (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Preacher curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

1x Incline chest press (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

1x Dips (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Pec deck fly (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Shoulder press (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Lateral raise (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Kelso shrugs (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Close grip row (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Lat pulldown (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

Spoiler: LOWER DAY

2x Leg extension (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Leg press (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Seated leg curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x SLDL (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

1x Adduction machine (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Standing calf raises (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Wrist curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Wrist extension (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Reverse curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Decline leg raises (FAILURE)

2x Weighted decline crunches (FAILURE)

2x Weighted neck curls (8-12 reps)

2x Weighted neck extensions (8-12 reps)

Since I am on Reta, I am able to still eat above maintenance and get leaner while progressing my lifts!

Things I try to do on the daily:
- 12k steps
- 15 min digestion walks post meals
- 7 to 9 hours of sleep
- Hit my macros and micros (yes micros are important for health indicators)
- Track all my lifts

This is pretty water, but just sharing the split I am currently using and have seen the most progression with!

Goodluck brahs!

 

[LaMuerta]

do test best split ever.

 

[Hurleyclan5]

I am currently running Upper/Lower 6x a week
ULULULR

Thanks to @Trstnnn.lifts on TikTok for the split.

Spoiler: UPPER DAY

2x Single arm tricep extension (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Preacher curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

1x Incline chest press (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

1x Dips (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Pec deck fly (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Shoulder press (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Lateral raise (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Kelso shrugs (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Close grip row (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Lat pulldown (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

Spoiler: LOWER DAY

2x Leg extension (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Leg press (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Seated leg curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x SLDL (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

1x Adduction machine (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Standing calf raises (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Wrist curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Wrist extension (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Reverse curl (4-6 reps)
Warmup 1: 50% top set weight (8 reps)
Warmup 2 80%-90% top set weight (4 reps)

2x Decline leg raises (FAILURE)

2x Weighted decline crunches (FAILURE)

2x Weighted neck curls (8-12 reps)

2x Weighted neck extensions (8-12 reps)

Since I am on Reta, I am able to still eat above maintenance and get leaner while progressing my lifts!

Things I try to do on the daily:
- 12k steps
- 15 min digestion walks post meals
- 7 to 9 hours of sleep
- Hit my macros and micros (yes micros are important for health indicators)
- Track all my lifts

This is pretty water, but just sharing the split I am currently using and have seen the most progression with!

Goodluck brahs!

fbeod !s object!vley a way better spl!t you !mbec!le jeff N1ppard regurg!tator

 

[dragomog]

shit split

AP 6x a week mogs because u hit upper body 6x

 

[Dimorphiq]

shit split

AP 6x a week mogs because u hit upper body 6x

I fucked with AP a lot when I ran it a few weeks ago.