Hi, I have been lifting for around two years now and this is my second week on a upper/lower split. I came from doing a chest/bis, shoulder/tris, back, legs routine. I plan to stick with this routine for a few more weeks and see how it works for me.
This is basically a modification of PHUL on Muscle&Strength focused more on hypertrophy:
"exercise" "sets" "reps"
BB Bench 3 8-10
Pec Dec / Cable Fly 3 8-12
BB Row 3 8-12
Lat Pull Down 3 8-12
BB Press 3 8-12
Lateral Raise 3 8-12
BB Curl 3 8-12
Ez-Bar Skullcrusher 3 8-12
Lower (second lower is a replica except maybe change a few exercises here and there)
Deadlift 3 5
Leg Press 3 8-12
DB Lunge 3 8-12
Leg Extension 3 8-12
Leg Curl 3 8-12
Calf Raises 3 8-12
Upper
Incline BB Bench 3 8-10
Chest Dip 3 8-12
Seated Cable Row 3 8-12
One Arm DB Row 3 8-12
DB Press 3 8-12
Facepull 3 8-12
Incline DB Curl 3 8-12
Cable Tricep Extension 3 8-12
I know it's still early on and I am only on my second week, but I have noticed that by the third set I fatigue and my reps drop significantly, ESPECIALLY by the time I hit the barbell press. I guess I have a few questions:
1. Should I worry about inconsistencies on the final set? I am monitoring weight and my macros/nutrition/sleep seem to be pretty good.
2. Am I doing too many reps per workout?
3. I am doing 3 compound movements on my first upper workout and only doing 1 compound movement on my second upper workout. Should I switch the BB press with the DB press? Would this help with fatigue?
4. Any other feedback is welcome
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01-07-2020, 11:26 AM #1
Critique my upper/lower split please
Last edited by Dylan13579; 01-07-2020 at 12:52 PM.
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01-07-2020, 12:00 PM #2
Reduce your weights so you can get through your desired rep range for all 3 sets of each exercise, esp since you're getting significantly fatigued halfway through.
Similar to fatigue problem in 1 above, your volume may be too high. You may want to cut out a few sets/exercises somewhere - possibly some of the isolations on each day or similar exercises between the two days.
See 1 and 2 above. Don't think DB press will help fatigue if you're giving a full effort. I'd also get rid of one of the rows in Upper 2 and add pullups instead.
Think volume may be a bit high for you.
Is there a second leg day? Or is it 2 Uppers/1 Lower? Or just same leg day twice?
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01-07-2020, 12:25 PM #3
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01-07-2020, 12:51 PM #4
Appreciate all the feedback. Yeah, I pretty much replicate the same leg day, maybe a different exercise here and there but same structure. I am trying to get about 12 sets a week per large muscle group so if I drop a set or two I'd be doing like ten sets a week. You think that's still sufficient? The first and second sets I hit my desired rep range just fine but the fatigue sets in outta nowhere for the final set.
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01-07-2020, 02:10 PM #5
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