Rate my workout split

[Anth0ny]

Day 1 – Push (Chest/Shoulders/Triceps)​

DB OHP: 3×8–10
Bench Press: 2×5, 1×5+ (AMRAP final set)
Incline Dumbbell Press: 3×10–12
Triceps Dips: 3×10–12

Day 2 – Pull (Back/Biceps)​

Deadlift: 2×5 (warm-ups), 1×5+ (AMRAP)
Chin-Ups (weighted): 3×6–8
Bent-Over Barbell Row: 3×8–10
Face Pulls 3×12–15
DB Bicep Curls: 4×8–12

Day 3 – Legs (Quads/Hams/Core)
Back Squat: 2×5, 1×5+ (AMRAP)
Romanian Deadlift or Leg Curl: 3×10
Walking Lunges: 3×12–15
Standing Calf Raises: 4×12–15
Hanging Leg raises: 3x12-15

Day 4 – Push (Shoulders/Chest/Triceps)​

Barbell Overhead Press: 2×5, 1×5+ (AMRAP)
Weighted Dips: 3×8–10
Dumbbell Lateral Raises: 4×10–15
Cable Triceps Pushdowns: 3×12–1
Hammer Curls

Day 5 – Pull (Back/Biceps)
Pull-Ups: 3×5–8
Seated Cable Row: 3×8–12
Lat Pulldowns (wide or medium grip): 3×10–1
DB Bicep Curls: 3×10–12.
Face Pulls: 3×12

Day 6 – Legs & Arms (Hypertrophy focus)​

This day is a lighter leg day combined with extra arm/shoulder work – to prioritize upper body without skipping legs.
Front Squat or Leg Press: 3×8–10
Leg Curl (3×12)
Calf Raises: 3×15–20
Alternating Dumbbell Biceps Curls: 3×10 per arm
Overhead Triceps Extensions (dumbbell or cable): 3×12
Lateral Raises: 3×12

Day 7 – Rest or Active Recovery:​

full rest day to recuperate. If energetic, do some light active recovery: 20–30 minutes easy cardio (brisk walking, cycling) or a flexibility session (stretching/yoga). This can help blood flow for recovery without significantly impacting calories.

Cardio/Conditioning: Throughout the week, include 1–3 brief cardio or heavy bag sessions for conditioning. Keep workouts short and moderate-intensity to avoid burning off too many calories or taxing recovery.

 

[Megfish21]

this is such a basic but effective and spammable routine

 

[Iblamelife08]

i would do chest 2x a week

 

[skullmog]

Day 1 – Push (Chest/Shoulders/Triceps)​

DB OHP: 3×8–10
Bench Press: 2×5, 1×5+ (AMRAP final set)
Incline Dumbbell Press: 3×10–12
Triceps Dips: 3×10–12

Day 2 – Pull (Back/Biceps)​

Deadlift: 2×5 (warm-ups), 1×5+ (AMRAP)
Chin-Ups (weighted): 3×6–8
Bent-Over Barbell Row: 3×8–10
Face Pulls 3×12–15
DB Bicep Curls: 4×8–12

Day 3 – Legs (Quads/Hams/Core)
Back Squat: 2×5, 1×5+ (AMRAP)
Romanian Deadlift or Leg Curl: 3×10
Walking Lunges: 3×12–15
Standing Calf Raises: 4×12–15
Hanging Leg raises: 3x12-15

Day 4 – Push (Shoulders/Chest/Triceps)​

Barbell Overhead Press: 2×5, 1×5+ (AMRAP)
Weighted Dips: 3×8–10
Dumbbell Lateral Raises: 4×10–15
Cable Triceps Pushdowns: 3×12–1
Hammer Curls

Day 5 – Pull (Back/Biceps)
Pull-Ups: 3×5–8
Seated Cable Row: 3×8–12
Lat Pulldowns (wide or medium grip): 3×10–1
DB Bicep Curls: 3×10–12.
Face Pulls: 3×12

Day 6 – Legs & Arms (Hypertrophy focus)​

This day is a lighter leg day combined with extra arm/shoulder work – to prioritize upper body without skipping legs.
Front Squat or Leg Press: 3×8–10
Leg Curl (3×12)
Calf Raises: 3×15–20
Alternating Dumbbell Biceps Curls: 3×10 per arm
Overhead Triceps Extensions (dumbbell or cable): 3×12
Lateral Raises: 3×12

Day 7 – Rest or Active Recovery:​

full rest day to recuperate. If energetic, do some light active recovery: 20–30 minutes easy cardio (brisk walking, cycling) or a flexibility session (stretching/yoga). This can help blood flow for recovery without significantly impacting calories.

Cardio/Conditioning: Throughout the week, include 1–3 brief cardio or heavy bag sessions for conditioning. Keep workouts short and moderate-intensity to avoid burning off too many calories or taxing recovery.

just do upper lower or fb