Gymkings help me out

[Djimo]

This is the split I just made, is there anything I should add or think about?

This is my physique, I'm 180cm and 70kg
(Measurements could be off by 2 ish)

 

[Jonasㅤㅤ⠀]

It is a decent routine already. The important thing is to train intense as fuck with real 1-2 RIR.

You can exchange the weighted pull-ups for a basic lat-pulldown variant. Stability -> more MUR.

 

[WhyNotMe_]

It is a decent routine already. The important thing is to train intense as fuck with real 1-2 RIR.

You can exchange the weighted pull-ups for a basic lat-pulldown variant. Stability -> more MUR.

Wow you are so beautiful in your picture I would kill to see you in irl how tall are you? Are you from lithuania wtf? Your name is lithuanian

 

[HundredManSlayer]

you need more weekly frequency. in this program it only looks like you’re hitting each muscle group once a week which is suboptimal. either do ppl 2x a week training 6x a week or do something more sustainable like upper lower. high frequency is very important in maximizing muscle growth, hit each muscle group approximately 2-3x a week. 3x a week only if you have lagging muscle groups.

 

[JayMac15]

people have already covered this slightly but you need to increase your frequency. Up your frequency and lower your volume. This means you will more frequently get the stimulus needed (to build muscle) but with less recovery times, assuming all of your recovery factors are in place (sleep, nutrition, low stress, hydration). With all this said that means you can change your split, by all means do what you enjoy but i would recommend a full body split (one day on and one off) for 6 months then once you start to see good results (and you will) then transition into an upper lower split. Train hard, very intense and you will make incredible gains