Gymcels GTFIH rate my workout(swimmer, posture and hypertrophy)

[KB_maxxer]

single session muscle group volume -> 10
12 to 20 weekly sets per muscle group
To account for this, science splits compound lifts into Primary (1.0x) and Secondary (0.5x) volume
per workout max 25 sets
Full body twice a week(cant more since i will do swimming 3 times for heavy cardio and 2 rest days)

• Flat Bench Press: 4 Sets × 6–8 reps
• Lat Pulldown: 4 Sets × 8–12 reps
• Hip Thrusts: 3 Sets × 8–12 reps
• Back Extensions: 3 Sets × 10–12 reps
• Leg Extensions: 2 Sets × 10–12 reps
• Lateral Raises: 4 Sets × 12–15 reps
• Cable Face Pulls: 3 Sets × 15–20 reps
• RKC Planks: 2 Sets × 15–20 seconds

weekly sets
Upper Back / Lats11.0 Sets
Rear Shoulders10.0 Sets
Glutes9.0 Sets
Chest8.0 Sets
Side Shoulders8.0 Sets
Lower Back6.0 Sets
Hamstrings6.0 Sets
Front Shoulders4.0 Sets
Biceps4.0 Sets
Triceps4.0 Sets
Abs / Deep Core4.0 Sets
4.0 Sets

 

[KB_maxxer]

i know it isnt much but i do:
Gym
swimming
rest
gym
swimming
swimming
rest

 

[ZyzzReincarnate]

Looks good but id prob incorporate some kind of rowing movement like db rows

id also consider adding a pullover movement either nautilus machine or db pullovers (really good for swimming)

 

[KB_maxxer]

Looks good but id prob incorporate some kind of rowing movement like db rows

i had more exercises including a horizontal row
but i had to remove or too many sets in a single workout

 

[pinterest]

Your quads are getting 2 sets of leg extensions a week that's basically nothing. No direct arm work at all and you're wondering why biceps and triceps are at 4 sets from secondary compound volume only. For a looksmaxxing split you need more chest, shoulders and arms since that's what actually changes how you look with clothes on. Drop the hip thrusts and back extensions, you're a swimmer your posterior chain is already getting hammered 3x a week in the pool. Replace them with incline dumbbell press, barbell curls and overhead tricep extensions. Bump lateral raises to 5 sets they can handle high volume. Your back volume is fine the pool covers the rest.
If this was helpful mark it as solution ☑ then if you have any
questions or want personalized advice in DMs feel free. ( ☑ not the thumb )

 

[KB_maxxer]

Your quads are getting 2 sets of leg extensions a week that's basically nothing. No direct arm work at all and you're wondering why biceps and triceps are at 4 sets from secondary compound volume only. For a looksmaxxing split you need more chest, shoulders and arms since that's what actually changes how you look with clothes on. Drop the hip thrusts and back extensions, you're a swimmer your posterior chain is already getting hammered 3x a week in the pool. Replace them with incline dumbbell press, barbell curls and overhead tricep extensions. Bump lateral raises to 5 sets they can handle high volume. Your back volume is fine the pool covers the rest.
If this was helpful mark it as solution ☑ then if you have any
questions or want personalized advice in DMs feel free. ( ☑ not the thumb )

but isnt doing more than 25 sets ina single workout junk?

 

[eology]

swimming is almost a high class sport, its a shame its too boring

 

[pinterest]

but isnt doing more than 25 sets ina single workout junk?

25 sets is a guideline not a hard cap. It depends on how taxing the movements are, leg extensions and curls don't fatigue you the same way squats and deadlifts do. You can push past 25 with isolation work no problem, it's compounds that fry your recovery. Adding 3 to 4 sets of arm isolations on top of what you have isn't going to put you into junk volume territory.
If this was helpful mark it as solution ☑ then if you have any
questions or want personalized advice in DMs feel free. ( ☑ not the thumb )

 

[ZyzzReincarnate]

i had more exercises including a horizontal row
but i had to remove or too many sets in a single workout

id be doing at least 6-9 sets of back work per session bro and it should be split up so you're doing a pulldown movement, a rowing movement, and a pullover movement (not including rear delt work)

 

[KB_maxxer]

id be doing at least 6-9 sets of back work per session bro and it should be split up so you're doing a pulldown movement, a rowing movement, and a pullover movement (not including rear delt work)

i know its ideal but again
i dont wanna go over 25 sets per workout to fry myself tho
i know ideally i should do upper lower but i cant realy find space for it since for now i prioritize cardio to drop weght

 

[ZyzzReincarnate]

 

[ZyzzReincarnate]

i know its ideal but again
i dont wanna go over 25 sets per workout to fry myself tho
i know ideally i should do upper lower but i cant realy find space for it since for now i prioritize cardio to drop weght

Bro ur lifting twice a week and you have two rest days I promise you are recovering enough if you're sleeping and getting nutrition in

 

[KB_maxxer]

Bro ur lifting twice a week and you have two rest days I promise you are recovering enough if you're sleeping and getting nutrition in

i think ill remove the leg extentions since hoenslty 2 sets with no indirect work is shit
ill do for back:
3 sets pulldown and 2 sets horziontal pull (indirect facepull)
3 sets bench press with 2 swets peck deck

 

[ZyzzReincarnate]

i think ill remove the leg extentions since hoenslty 2 sets with no indirect work is shit
ill do for back:
3 sets pulldown and 2 sets horziontal pull (indirect facepull)
3 sets bench press with 2 swets peck deck

Nigga just do what I said lol why do u think going over 25 sets is the magic number where you fry urself and rape ur recovery?

 

[KB_maxxer]

Nigga just do what I said lol why do u think going over 25 sets is the magic number where you fry urself and rape ur recovery?

idk im scared since i do swimming 3 times
and im growing taller as of now so i dont wanna scat my possibility of growing

 

[ZyzzReincarnate]

idk im scared since i do swimming 3 times
and im growing taller as of now so i dont wanna scat my possibility of growing

 

[KB_maxxer]

View attachment 5510279

dude comeon..
i dont wanna in some way hurt my height