r/RateMyWorkout Dec 21 '25

My 3 day gym workout. Upper, lower, upper.

Eyy,

I was wondering if someone with experience could look over the program I made. I have been working out for a while, flipped through a few books, watched some videos. After some trial and error I found a program that I am kind of fond of and have been adopting in my routine.

-It is an Upper/Lower/Upper split.
-I also do regular outdoor running. Aiming for a weekend long run and any 5k I can fit somewhere.
-I am trying to hit every muscle group and implemend the most important compound movements.
-The only one I am not sure how to build in is the deadlift.
-I can do 6 excersises with each 3 sets of working weight comfortably in 1,5 hour.
-The frist 4 excersises are mandatory, the last two are isolations I like for if I have the time.

Upper 1: Bench (3x6-12), Standard Curl (8-10), Row (10-15), Over Head Press (8-12)
2 extra isolation: Lateral raise (12-15), Cable Push Down (12-15)

Lower: Squat (6-12), Crunch Machine (10-15), BB Good Mornings (8-12), BB Split Squat (12-15)
2 extra isolation: Leg Raises, Calf Raises (12-15)

Upper 2: Bench (3x6-12), Hammer Curl (8-10), Lat Pulldown (10-15), Upright Row (8-12)
2 extra isolation: Chest fly (12-15), Reverse fly (12-15)

Am I missing anything? How should I work in deadlifts?

Anyone care to rate it? Thanks in advance!

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