Rate My Split Boyos

[baunew]

I know there’s room for improvement and I want advice but I’m low-key a bum on the weekends rn and need to change that. I work in the 6-12 rep range until failure.

MONDAY-LEGS

Leg Extensions 3x12
Leg Curls 3x12
Hip Abductions 3x12
Seated Leg Press 3x12

TUESDAY-ARMS

Tricep Pushdowns 3x12
Tricep Over Head Extensions 3x12

Seated Incline Bicep Curls 3x12
Bicep Cable Curls 3x12

Seated Shoulder Press 3x12
Lateral Raises 3x12
Rear Delt Flyes 3x12

WEDNESDAY-BOXING

High Intensity hour long endurance sessions will lots of different exercises every session.

THURSDAY-CHEST, BACK AND SHOULDERS

Wide Grip Lat Pulldowns 3x12
Close Grip Cable Rows 3x12

Incline Bench Press 3x12
Lower Chest Cable Flyes 3x12


Seated Shoulder Press 3x12
Lateral Raises 3x12
Rear Delt Flyes 3x12

FRIDAY-BOXING

High Intensity hour long endurance sessions will lots of different exercises every session.

 

[Giorgio]

it's fucking shit

just do full body every other day, or half/half if you want to be in the gym everyday

 

[baunew]

it's fucking shit

just do full body every other day, or half/half if you want to be in the gym everyday

Was thinking of doing that that. I know its not a good split. So I was looking for advice thanks boyo

 

[baunew]

it's fucking shit

just do full body every other day, or half/half if you want to be in the gym everyday

My new split which I’m sticking to rn is legs Monday. Upper body Tuesday and Thursday. Full body Sunday. so I’m hitting legs twice a week and every other muscle 3 times a week.

 

[Giorgio]

My new split which I’m sticking to rn is legs Monday. Upper body Tuesday and Thursday. Full body Sunday. so I’m hitting legs twice a week and every other muscle 3 times a week.

either do full body EOD, or if you want to go to the gym everyday, do upper/lower split

this is MPS activation post training

as you can see, you only get MPS like 10 - 20 hours post workout
so you want to spike it as often as you can, without overtraining