Rate the workout split

[luckyduck51]

(Would post this in fitness but then id only get 1 reply )

It’s a modified UL split I haven’t tried it yet but it seems pretty good. Before this I was doing PPLPPL

(Didn’t mean to put shoulder press twice)

Please tell me if this is retarded or what I should change or add

(It’s a 5 day split)

 

[truejamal]

pretty much volume for an U/L split

 

[luckyduck51]

pretty much volume for an U/L split

To much volume?

 

[truejamal]

To much volume?

the amount of sets especially on those lower days

 

[qxdr]

(Would post this in fitness but then id only get 1 reply )

It’s a modified UL split I haven’t tried it yet but it seems pretty good. Before this I was doing PPLPPL

View attachment 4508737View attachment 4508738View attachment 4508745

Please tell me if this is retarded or what I should change or add

(It’s a 5 day split)

don’t bench and why are you doing 2 shoulder presses? You have no upper back movements either for upper

For lower do adductors and abductors

do 2 sets of 5-6 reps with 0 RIR

 

[luckyduck51]

don’t bench and why are you doing 2 shoulder presses? You have no upper back movements either for upper

For lower do adductors and abductors

do 2 sets of 5-6 reps with 0 RIR

I didn’t mean to add 2 shoulder presses thier should only be one. What exercises should I do for upper back?

 

[luckyduck51]

don’t bench

Why not? What should I do instead?

do 2 sets of 5-6 reps with 0 RIR

I thought rep range didn’t matter as long as you took it to 1-0RIR

 

[qxdr]

I didn’t mean to add 2 shoulder presses thier should only be one. What exercises should I do for upper back?

any machine row is good just don’t take your chest off the pad

also kelso shrugs are good too for the traps

I’d recommend adding an incline machine press for upper chest and Tricep overhead extensions

 

[grav]

Hltn

 

[qxdr]

Why not? What should I do instead?

Machine chest flies are good so just stick to those

I thought rep range didn’t matter as long as you took it to 1-0RIR

there’s only 4-6 stimulating reps in a set so the other reps just cause muscle damage and fatigue

 

[luckyduck51]

any machine row is good just don’t take your chest off the pad

also kelso shrugs are good too for the traps

I’d recommend adding an incline machine press for upper chest and Tricep overhead extensions

I don’t have a machine row with a chest pad I go to a small fuckass gym

Are over head tri extensions better to do that tri pushdowns?

 

[qxdr]

I don’t have a machine row with a chest pad I go to a small fuckass gym

any stable row with elbows flared is good tbh machines are just best at it

Are over head tri extensions better to do that tri pushdowns?

do both

 

[luckyduck51]

Machine chest flies are good so just stick to those

there’s only 4-6 stimulating reps in a set so the other reps just cause muscle damage and fatigue

Could I bench once every week just cause it’s fun?

 

[qxdr]

Could I bench once every week just cause it’s fun?

yea you should be fine just make sure its high intensity

 

[luckyduck51]

yea you should be fine just make sure its high intensity

Ok thanks bro

 

[Epola]

If you're running high frequency like this you need to rotate movements more or it will start to tear you up and even then I wouldn't recommend it. Definitely don't bench all three uppers, there's no need for even multiple presses on the same day

Here's a template for upper days:
1x pressing movement (either chest or shoulders, alternate)
1x fly movement (chest or shoulder, alternate)
1x lat movement
1x upper back focused movement
1x tricep movement (alternate grip, angle)
1x bicep movement (alternate grip, angle)

Example day:
Incline dumbbell press
Cable lateral raise
Reverse grip lat pulldown
Chest supported T-Bar Row
Tricep pushdown with straight bar
EZ bar strict curl

You can add more but be careful. High frequency splits are hard to program and it's way better to do less than more. Alternate exercises so you're not hammering your joints with the same movement patterns every time, that's gonna be the best way to run it without breaking down in a month

 

[tes12]

Curious as to why you don't want to do PPL anymore? Just not enough time? And no your routine looks awful.

For 5 day I think best is PPLRULR



Can switch the rowing/tricep/bicep accessories to whatever you prefer. Assisted pullups are fine if you can't do regular ones.

 

[gurt]

(Would post this in fitness but then id only get 1 reply )

It’s a modified UL split I haven’t tried it yet but it seems pretty good. Before this I was doing PPLPPL

View attachment 4508737View attachment 4508738View attachment 4508745
(Didn’t mean to put shoulder press twice)

Please tell me if this is retarded or what I should change or add

(It’s a 5 day split)

why are you even setting a rep amount, just go to or near failure at 4+ reps for enough sarcomere deformation(or wtv it was idek anymore)

 

[gurt]

also ludicrous shoulder volume in comparison