UPDATED workout split (U/L) for aesthetics

[LiL 369]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

Imagine training legs in 2025

 

[tnvrencind]

by goal physique i mean goal physique nigger


if your goal physique is for example jeff seid and hypothethically you reach that goal are you gonna keep cutting and bulking forever




some people want to gain muscle without needing to also get 10% bodyfat nigger thats why maingaining isnt useless

nigga u won't get +10% bodyfat if u do a 200 calorie surplus and by bringing up goal physique ur just proving how maingaining doesn't give u shit muscle cause ur intention is not to change ur body by gaining muscle

 

[tahi]

Yeah I figured, I’m gonna periodically switch out each of the exercises for similar variants that hit the same muscle groups

wdym by smaller variants

 

[dah-mam?]

Abductors being included . Most slept on leg muscle

 

[Doxsbk]

wdym by smaller variants

Similar variants*

Like for S/A cuffed tricep extensions I could do another tricep extension variant like v-bar push downs

 

[provocativecomment]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

is this good for a beginner or nah

 

[skullmog]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

good but i dont think the a/b thing is good
hip hinges should be on both days imo