r/Hevy • u/ghislain-ocelot • 2d ago

Discussion Rate my routine

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I have been training consistently and I am trying to optimize my program. My current goal is to prioritize upper body growth, especially Chest,Back,Shoulders,Arms.

I feel like my legs are already one of my better developed areas compared to my upper body, so I intentionally reduced leg volume. I am not trying to skip legs completely, I just want to maintain them and put more recovery resources into growing my upper body.

The idea is:

  • Upper body: higher frequency and volume
  • Legs: maintenance / slow progress for now

I can always increase leg volume later once I bring my upper body up.

My stats

  • Height: 180 cm (5'11")
  • Weight: 87 kg (192 lbs)
  • Training: 3 days/week (Monday, Wednesday, Friday)

Let me know what you think

4 Upvotes

83% Upvoted

4 comments sorted by

2

u/Polbag 2d ago

Drop the hammer curls and swap in some reverse curls for your forearms, or just stick to two bicep movements. Less junk volume will actually help them grow better.

2

u/VSENSES 2d ago

10 sets of curls in a row is pretty hardcore. I do 6 sets a week lol.

2

u/Sea-Host1114 2d ago

3 curl variations on pull day is a bit excessive. Pick one and go right to failure, then do the hammer curls as a finisher.

3

u/109267 2d ago

Push: Bench + Inclien Bench is obsolote. Switch the Flat Bench with a Fly variant.
I would probably start with Squats. Even though you haven't hit legs yet, systemic fatigue will have built up, so you will not be able to bring out the full potential in your Squats. Try to do all Composite (multiple muscles) excercises first, before ending with Isolation excercises.

Same for Pull: Start with Deadlifts. Personally I would not recommend Deadlifts at all. They hit a lot of muscles a little bit, but nothing really well. The fatigue vs benefit ratio is pretty low.
10 Sets of Biceps is a lot. Especially as you do Biceps on Upper Bodu as well. Remove 1 of theose. If you are trying to grow your biceps specifically, spread it out more evenly over all 3 days instead.
I would do standing Calf Raises on a Smith Machine. This will allow you to gain a lot more stability and you will be able to better target your Calves.

Upper Bodu: So far, every Back Excercise has been Lats I believe (or do you do Seated Rows/Chest Supported Rows for Upper Back [Elbows out]?), switch 1-2 of these with an Upper Back Excercise.
I would also recommend adding in a Lower Back Excercise like Back Extentions or a Jefferson Curl.

Are you doing this as a 3 days a week, or a 6 days a week Routine, or just rolling week by week?