Rate this Workout Split made by chatgpt.

[Afgmog]

Day 1 – Upper A (Strength + Hypertrophy)
Goal: Build overall strength with hypertrophy for upper body.

- Barbell Bench Press– 4×5-6 (Strength Focus)
- Weighted Pull-Ups– 4×6-8 (Strength Focus)
- Standing Overhead Press – 3×5-6 (Strength Focus)
- Chest-Supported Rows (Dumbbell or Machine)– 3×8-10 (Back thickness)
- EZ Bar Curls – 3×10-12 (Biceps)
- Tricep Rope Pushdowns– 3×12-15 (Triceps)
- Face Pulls – 3×15 (Shoulder health, traps)

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Day 2 – Lower A (Strength + Explosive Focus)
Goal: Build lower body strength with power movements.

- Back Squat – 4×5 (Strength Focus)
- Romanian Deadlift – 3×6-8 (Hamstring and glute strength)
- Power Cleans– 3×3-5 (Explosive movement)
- Walking Lunges– 3×10/leg (Leg balance and stability)
- Calf Raises– 3×15-20 (Calf hypertrophy)
- Cable or Decline Sit-Ups – 3×15-20 (Core focus)

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Day 3 – Upper B (Hypertrophy + Athleticism Focus)
Goal: Hypertrophy with some explosive and functional work.

- Incline Dumbbell Press – 4×8-10 (Chest focus)
- Chest Flys or Machine Flys– 3×12 (Pectoral hypertrophy)
- Lat Pulldown (Wide Grip) – 3×8-10 (Lats and upper back)
- Dumbbell Lateral Raises– 3×12-15 (Deltoid hypertrophy)
- Hammer Curls – 3×10-12 (Biceps + forearms)
- Dips (Chest or Tricep Focus) – 3×8-10
- Kettlebell Swings or Med Ball Slams – 3×10-12 (Explosive power)

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Day 4 – Lower B (Hypertrophy + Posterior Chain Focus)
Goal: Hypertrophy and functional movements for lower body.

- Deadlifts (Conventional or Trap Bar) – 4×5 (Strength Focus)
- Bulgarian Split Squats – 3×10/leg (Glute and quad focus)
- Hip Thrust – 3×12 (Glute and hamstring development)
- Seated Leg Curls – 3×12-15 (Hamstring isolation)
- Standing Calf Raises – 3×15-20 (Calf hypertrophy)
- Cable Crunch or Ab Wheel– 3×15 (Core stability)

this was made with the goal of hypertrophy and strength so that I can lift foids while slaying.

 

[3links2]

Too many exercises
Split peripheral exercises like forearms and biceps + back into its own day
Chest should be done with shoulders
Split leg weight training and leg plyometric training into seperate days

 

[3links2]

Also do legs 3 times a week max (2 weighted workouts, 1 plymoetric workout per week max)