My current gym split

[Rixz]

for background info I’m 17 and been training for about 2 ish years now? (Started Oct 2023). It’s honestly kind of ridiculous my bench still hasn’t hit 135 I make shitty progress in my opinion. I began to wonder maybe I’m doing too much? This is my current split
Day 1 – Chest, Shoulders, Triceps



Chest:

• Incline Barbell Press – 3x6-8

• Flat Machine Press or Dumbbell Press – 3x8-10

• Low-to-High Cable Fly – 2x12-15 (to failure)



Shoulders:

• Machine seated Lateral Raise (– 3x10-12 (to failure)

• Seated machine Shoulder Press – 3x6-10



Triceps:

• Rope Pushdown – 2x12-15 (to failure)

• Overhead Cable Extension – 2x12-15 (to failure)





⸻



Day 2 – Back, Biceps, Forearms



Back (V-taper & thickness):

• Wide-Grip Pull-Ups – 3x6-10

• Close-Grip Lat Pulldown – 3x10-12

• (Hammer Strength ISO-lateral neutral grip)Chest-Supported Row – 2x8-10

• Single-Arm Cable Row – 2x12-15



• Cable Rear Delt Fly – 2x12-15 (to failure)



Biceps:

• Incline Dumbbell Curl – 2x10-12 (emphasizes long head)

• Hammer Curl – 2x10-12

• Cable Curls (with slow tempo) – 2x12-15 (to failure)



Forearms:

• Reverse Cable Curl – 1x12-15

• Wrist Curl (Cable or Dumbbell) – 2x15-20



⸻



Day 3 – Legs + Abs



Legs: Leg press 3x10-12
Leg extension 2x12-15
Leg curl 2x12-15
Seated calves 2x15-20







Abs:

• Hanging Leg Raise – 2x8-10 (with bouncing ball support)

• Cable Crunch – 2x10-12

• sit ups 10-12

This split is obv repeated twice a week. I fucking hate squatting btw that shit kills my neck I don’t know how yall do it. I just want to finally feel good enough ab my own physique bro it’s acc diabolical my bench is not even 135 (I started with 10lbs on the bar) I’m at 105 on incline bench now. I also do boxing and wrestling on my rest days so maybe it’s a stress issue? I’ve been thinking ab doing a PPL rest UPPER LOWER rest type of split so I can focus more on fighting too and getting acc strength up a bit. I don’t know I js feel lowkey lost

 

[Maxillular]

Nowadays I do chest/shoulders/triceps day one at the beginning of the week, then back lats biceps day two at the end of the week.

I used to do the retarded powerlifting bodybuilding push-pull-legs upper-lower in high school, giga-autistic and not worth it at all so i stopped, I also wrestled and boxed in high school as well.

Huge waste of time/energy and overtraining = looksmin

(Started Oct 2023). It’s honestly kind of ridiculous my bench still hasn’t hit 135 I make shitty progress in my opinion.

Yeah that's ridiculously bad, I got to 275 within the first 13 months of training when i first started iirc but tbf I was very fat and also ran a test cycle at the very end of those 13 months

what does your diet look like, and how tall are you and how much do you weigh and estimated body fat %

Chest:

• Incline Barbell Press – 3x6-8

• Flat Machine Press or Dumbbell Press – 3x8-10

• Low-to-High Cable Fly – 2x12-15 (to failure)

Don't do cable flyes, never do high volume for chest, that shit fucks you up from personal experience both aesthetics wise and functionally, I used to do extremely high volume on chest and ended up with overdeveloped lower pecs and messed with my posture and actually messed with my bench form as well.

also for heavy compound lifts like anything involving a barbel you need to do as heavy as you possibly can for 3-5 reps if you want to increase strength.

to failure + 3-5 rep max, aka the maximum amount of weight you can lift for roughly 3-5 reps, that's it.

 

[Mochi Force 15]

this is horseshit. dm me for a better routine if you want.

 

[combatingNorwooding]

PPL is decent, it’s probably not the split, it’s your volume, exercise selection and order.
Do 2 sets max but if you KNOW FOR SURE you can recover from more then be my guest.
Do each set with 0-1 RIR and 6-8 reps MAX (same for every exercise in your program).

Chest:

• Incline Barbell Press – 3x6-8

• Flat Machine Press or Dumbbell Press – 3x8-10

• Low-to-High Cable Fly – 2x12-15 (to failure)

Drop everything here. I would maybe keep the low to high cable fly.
Do a chest press/pec deck and an upper chest movement (shoulder flexion), so a low to high cable fly if you want and a suspinated, close-mid grip incline bench in smith machine.
Do 2 sets max but if you KNOW FOR SURE you can recover from more then be my guest.
Do each set with 0-1 RIR and 6-8 reps MAX (same for every exercise in your program).

I would instead do it like this-

Pec deck 2x6-8.
Incline bench with an underhand grip in a smith 2x6-8.

Shoulders:

• Machine seated Lateral Raise (– 3x10-12 (to failure)

• Seated machine Shoulder Press – 3x6-10

you already do so much press movement and you also do shoulder press bro? wtf.

Do like this instead-
Lateral raises 2x6-8.
Shoulder press 1/2x6-8.

Triceps:

• Rope Pushdown – 2x12-15 (to failure)

• Overhead Cable Extension – 2x12-15 (to failure

this is actually decent but you had to ruin it with the 12-15 reps, it’s 2026.

I would do instead

Unilateral tricep extension 2x6-8
JM press 2x6-8

Day 2 – Back, Biceps, Forearms



Back (V-taper & thickness):

• Wide-Grip Pull-Ups – 3x6-10

• Close-Grip Lat Pulldown – 3x10-12

• (Hammer Strength ISO-lateral neutral grip)Chest-Supported Row – 2x8-10

• Single-Arm Cable Row – 2x12-15



• Cable Rear Delt Fly – 2x12-15 (to failure)

Anything but scapula retraction .

You are doing the same movement 3 fucking times holy shit (shoulder extension).

I would keep the wide grip pulldown and the single arm lat pulldown.

So I would do it like this instead

Wide grip lat pulldown 2x6-8
One arm lat pulldown 2x6-8
T bar row (wide grip, retract scapula) 2x6-8

Remove the rear delt fly for the rear delts as well, T bar hit it sufficiently.

Biceps:

• Incline Dumbbell Curl – 2x10-12 (emphasizes long head)

• Hammer Curl – 2x10-12

• Cable Curls (with slow tempo) – 2x12-15 (to failure)

Where do I even start ehhh

Your BICEP BRACHII suffice from fucking elbow flexion with a supinated grip, so every fucking curl you do with a supinated grip will bias the biceps!!!!! Its almost impossible to bias more head of the biceps than the other, and even if you could, it’s so subtle. I would advice to do one exercise for the biceps (preacher curl, incline curl, recline curl etc etc), and keep with it, you don’t need more than 1 exercise.

Not to mention hummer curls are not even for the biceps but they are for the Brachiodialis lol.

Your biceps workout should be like this-

Any bicep exercise where your elbow is flexed and your arm is supinated 2x6-8
Hummer curl/reverse curl 2x6-8

Forearms:

• Reverse Cable Curl – 1x12-15

• Wrist Curl (Cable or Dumbbell) – 2x15-20

just do either a reverse curl or hummer curls, whatever you want, and do 1 exercise for this as well.

Wrist curl is optional but I would just drop it tbh.

Your Brachiodialis workout should look like this

Hummer curl/reverse curl 2x6-8.

Day 3 – Legs + Abs



Legs: Leg press 3x10-12
Leg extension 2x12-15
Leg curl 2x12-15
Seated calves 2x15-20

this is decent (except for the rep ranges obv), but I would add an hip adduction movement as well.

Abs:

• Hanging Leg Raise – 2x8-10 (with bouncing ball support)

• Cable Crunch – 2x10-12

• sit ups 10-12

Just do crunches.

You don’t need both sit ups and leg raises.

Do 2 sets of crunches and that’s it.

also do you track your macros? Do you eat adequate number of carbs throughout the day and especially before, mid and post session?
Do you rest enough between sets?
Do you use RIR in your working sets?
Do you warm up?
You use progressive overload?

If you don’t then progress checks out

 

[Rixz]

PPL is decent, it’s probably not the split, it’s your volume, exercise selection and order.
Do 2 sets max but if you KNOW FOR SURE you can recover from more then be my guest.
Do each set with 0-1 RIR and 6-8 reps MAX (same for every exercise in your program).

Drop everything here. I would maybe keep the low to high cable fly.
Do a chest press/pec deck and an upper chest movement (shoulder flexion), so a low to high cable fly if you want and a suspinated, close-mid grip incline bench in smith machine.
Do 2 sets max but if you KNOW FOR SURE you can recover from more then be my guest.
Do each set with 0-1 RIR and 6-8 reps MAX (same for every exercise in your program).

I would instead do it like this-

Pec deck 2x6-8.
Incline bench with an underhand grip in a smith 2x6-8.

you already do so much press movement and you also do shoulder press bro? wtf.

Do like this instead-
Lateral raises 2x6-8.
Shoulder press 1/2x6-8.

this is actually decent but you had to ruin it with the 12-15 reps, it’s 2026.

I would do instead

Unilateral tricep extension 2x6-8
JM press 2x6-8

Anything but scapula retraction .

You are doing the same movement 3 fucking times holy shit (shoulder extension).

I would keep the wide grip pulldown and the single arm lat pulldown.

So I would do it like this instead

Wide grip lat pulldown 2x6-8
One arm lat pulldown 2x6-8
T bar row (wide grip, retract scapula) 2x6-8

Remove the rear delt fly for the rear delts as well, T bar hit it sufficiently.

View attachment 4791004
Where do I even start ehhh

Your BICEP BRACHII suffice from fucking elbow flexion with a supinated grip, so every fucking curl you do with a supinated grip will bias the biceps!!!!! Its almost impossible to bias more head of the biceps than the other, and even if you could, it’s so subtle. I would advice to do one exercise for the biceps (preacher curl, incline curl, recline curl etc etc), and keep with it, you don’t need more than 1 exercise.

Not to mention hummer curls are not even for the biceps but they are for the Brachiodialis lol.

Your biceps workout should be like this-

Any bicep exercise where your elbow is flexed and your arm is supinated 2x6-8
Hummer curl/reverse curl 2x6-8

just do either a reverse curl or hummer curls, whatever you want, and do 1 exercise for this as well.

Wrist curl is optional but I would just drop it tbh.

Your Brachiodialis workout should look like this

Hummer curl/reverse curl 2x6-8.

this is decent (except for the rep ranges obv), but I would add an hip adduction movement as well.



Just do crunches.

You don’t need both sit ups and leg raises.

Do 2 sets of crunches and that’s it.

also do you track your macros? Do you eat adequate number of carbs throughout the day and especially before, mid and post session?
Do you rest enough between sets?
Do you use RIR in your working sets?
Do you warm up?
You use progressive overload?

If you don’t then progress checks out

I changed it a lot a lot and included some stuff I really enjoy doing
Split



Day 1 – Chest, Shoulders, Triceps



Chest:

• Incline Smith Machine Bench – 2-3x6-8 (nearing failure)

• Dumbbell Press – 2-3x8-10

• Pec Deck – 2x12-15 (failure)



Shoulders:

• Machine seated Lateral Raise (– 3x10-12 (to failure)

• Seated machine/dumbbell alternating Shoulder Press – 2x6-10



Triceps:

• Overhead Cable Extension – 2x8-10 (to failure)

• Unilateral Tricep Extension – 2x8-10(to failure)

• JM Press– 2x6-8



Day 2 – Back, Biceps, Forearms



Back

• Wide Grip Lat Pulldown – 2x10-12

• Unilateral Chest-Supported Row Machine Overhand Grip– 2x8-10

• Single-Arm Cable Row – 2x8-10

• Cable Rear Delt Fly – 2x10-12 (to failure



Biceps/Brachiodialis

• Preach Curl Machine – 2x10-12

• Rope Hammer Curl – 2x10-12



Forearms:

• Reverse Cable Curl – 2x10-12

• Wrist Curl Straight Bar – 2x10-12



Day 3– Legs, Abs



Legs

• Leg Curl 2x8-10

• Leg Press 3x6-8

• Leg Extension – 2x8-10

• SLDL 2x6-8



Abs

• Cable Crunch – 2x8-10

• Hanging Leg Raise -2x8-10



and yes to answer your question, I do progressive overload I track my lifts, try to track my macros as well but sometimes whenever my mom makes food and I can’t track it I spiral out of control n give up for that day. By warm up, I don’t do static or dynamic stretches I just do little less of my working weight about 10-15lbs difference. I also rest more in between sets I’m taking till failure. Everything I updated in split is in order of completion. I also attached a pic of my back from back in (pun intended) November reason is when I was most dialed in rn I js look flat n feel even softer bc I went off track my cut for months

 

[combatingNorwooding]

Chest:

• Incline Smith Machine Bench – 2-3x6-8 (nearing failure)

• Dumbbell Press – 2-3x8-10

• Pec Deck – 2x12-15 (failure)

Bro you’re doing too much

Dumbbell press and pec deck works the exact same muscle (sternal costal) of the chest. Choose one of them or do 1 set for each

Shoulders:

• Machine seated Lateral Raise (– 3x10-12 (to failure)

• Seated machine/dumbbell alternating Shoulder Press – 2x6-10

this is decent

Triceps:

• Overhead Cable Extension – 2x8-10 (to failure)

• Unilateral Tricep Extension – 2x8-10(to failure)

• JM Press– 2x6-8

doing too much here too, unilateral tricep extension and overhead cable extension is the same. Remove one of them and keep the JM press

Back

• Wide Grip Lat Pulldown – 2x10-12

• Unilateral Chest-Supported Row Machine Overhand Grip– 2x8-10

• Single-Arm Cable Row – 2x8-10

• Cable Rear Delt Fly – 2x10-12 (to failur

Get rid of single arm cable row or the unilateral chest supported row, they are doing the same movement.

Did you not read anything I said? You need a scapula retraction exercise for your upper back, so an upper back row or a T bar is great.

Biceps/Brachiodialis

• Preach Curl Machine – 2x10-12

• Rope Hammer Curl – 2x10-12

decent

Legs

• Leg Curl 2x8-10

• Leg Press 3x6-8

• Leg Extension – 2x8-10

• SLDL 2x6-8



Abs

• Cable Crunch – 2x8-10

• Hanging Leg Raise -2x8-10

decent but these hanging leg raises can be removed but doesn’t really matter.


I’m not saying to get rid of redundant movements just cause I want to, there’s something called diminishing returns so that means each set after your first set in your workout stimulus first and you perform less in it, so you need to minimize fatigue to maximize your other sets after the first one

 

[Uraniumescent]

for background info I’m 17 and been training for about 2 ish years now? (Started Oct 2023). It’s honestly kind of ridiculous my bench still hasn’t hit 135 I make shitty progress in my opinion. I began to wonder maybe I’m doing too much? This is my current split
Day 1 – Chest, Shoulders, Triceps



Chest:

• Incline Barbell Press – 3x6-8

• Flat Machine Press or Dumbbell Press – 3x8-10

• Low-to-High Cable Fly – 2x12-15 (to failure)



Shoulders:

• Machine seated Lateral Raise (– 3x10-12 (to failure)

• Seated machine Shoulder Press – 3x6-10



Triceps:

• Rope Pushdown – 2x12-15 (to failure)

• Overhead Cable Extension – 2x12-15 (to failure)





⸻



Day 2 – Back, Biceps, Forearms



Back (V-taper & thickness):

• Wide-Grip Pull-Ups – 3x6-10

• Close-Grip Lat Pulldown – 3x10-12

• (Hammer Strength ISO-lateral neutral grip)Chest-Supported Row – 2x8-10

• Single-Arm Cable Row – 2x12-15



• Cable Rear Delt Fly – 2x12-15 (to failure)



Biceps:

• Incline Dumbbell Curl – 2x10-12 (emphasizes long head)

• Hammer Curl – 2x10-12

• Cable Curls (with slow tempo) – 2x12-15 (to failure)



Forearms:

• Reverse Cable Curl – 1x12-15

• Wrist Curl (Cable or Dumbbell) – 2x15-20



⸻



Day 3 – Legs + Abs



Legs: Leg press 3x10-12
Leg extension 2x12-15
Leg curl 2x12-15
Seated calves 2x15-20







Abs:

• Hanging Leg Raise – 2x8-10 (with bouncing ball support)

• Cable Crunch – 2x10-12

• sit ups 10-12

This split is obv repeated twice a week. I fucking hate squatting btw that shit kills my neck I don’t know how yall do it. I just want to finally feel good enough ab my own physique bro it’s acc diabolical my bench is not even 135 (I started with 10lbs on the bar) I’m at 105 on incline bench now. I also do boxing and wrestling on my rest days so maybe it’s a stress issue? I’ve been thinking ab doing a PPL rest UPPER LOWER rest type of split so I can focus more on fighting too and getting acc strength up a bit. I don’t know I js feel lowkey lost

keep everything 2x6-8 where 6-8 is your failure dont try to complicate shit. don’t switch your split up too often

 

[Rixz]

Bro you’re doing too much

Dumbbell press and pec deck works the exact same muscle (sternal costal) of the chest. Choose one of them or do 1 set for each

this is decent

doing too much here too, unilateral tricep extension and overhead cable extension is the same. Remove one of them and keep the JM press

Get rid of single arm cable row or the unilateral chest supported row, they are doing the same movement.

Did you not read anything I said? You need a scapula retraction exercise for your upper back, so an upper back row or a T bar is great.

decent

decent but these hanging leg raises can be removed but doesn’t really matter.


I’m not saying to get rid of redundant movements just cause I want to, there’s something called diminishing returns so that means each set after your first set in your workout stimulus first and you perform less in it, so you need to minimize fatigue to maximize your other sets after the first one

Alright for chest I want to make sure I’m hitting all three heads obv. I just find it crazy doing only two exercises for chest. What if I turn my flat dumbbell press into a incline. My upper has always been lagging. Or I js do a incline press yk the machines so it’s more targeted. For Tricep reason why I put all those three is bc long head is lacking most for me. JM acts like a finisher like if I have energy to do it I’ll do it. For the unilateral chest supported row it’s from hammer strength look it up. I use a overhand grip to target upper back. My gym doesn’t have T-bar row if they did I would’ve done kelso shrugs. And single arm cable row is using neutral grip for lat.

 

[combatingNorwooding]

Alright for chest I want to make sure I’m hitting all three heads obv.

Three heads? There are two heads nigga

What if I turn my flat dumbbell press into a incline. My upper has always been lagging. Or I js do a incline press yk the machines so it’s more targeted

its like you didn’t read anything of what I said it’s crazy.

Do an incline bench with a supinated, close-mid grip in a smith machine.

For Tricep reason why I put all those three is bc long head is lacking most for me

ok? This doesn’t justify to do so many triceps exercises that are targeting the exact same muscle groups, maybe do 1 set each it would be more efficient than 3 sets each and it will be less fatiguing

chest supported row it’s from hammer strength look it up. I use a overhand grip to target upper back.

This one?

Then it’s fine as long as you flare your elbows and retract your scapula

And single arm cable row is using neutral grip for lat.

sorry what

 

[Rixz]

Three heads? There are two heads nigga

its like you didn’t read anything of what I said it’s crazy.

Do an incline bench with a supinated, close-mid grip in a smith machine.

ok? This doesn’t justify to do so many triceps exercises that are targeting the exact same muscle groups, maybe do 1 set each it would be more efficient than 3 sets each and it will be less fatiguing

This one?
View attachment 4797504

Then it’s fine as long as you flare your elbows and retract your scapula

sorry what

How would u structure the chest day then? And yes thats the machine lol. I’ll suppose I’ll do unilateral Tricep extension (NOT OVERHEAD) and a JM press. Everything good? I js need to finalize it and stick it

 

[combatingNorwooding]

How would u structure the chest day then? And yes thats the machine lol. I’ll suppose I’ll do unilateral Tricep extension (NOT OVERHEAD) and a JM press. Everything good? I js need to finalize it and stick it

i would do in an order depends on your weak points but the general exercises would be

• pec deck\chest press
• incline press with tucked humerus
• lateral raises
• shoulder press
• tricep extesnion
• JM press\machine dips