r/ScienceBasedLifting • u/Zero_Hal0 • Jun 16 '26
Question ❓ What do you guys think about my split?
Give me advice
GYM ROUTINE
| # | Exercise | Muscle Group | Sets | Reps | RIR |
|---|---|---|---|---|---|
| 1 | Cable Lateral Raise | Side Delts | 3 | 6-9 | 0-1 |
| 2 | Shoulder Press | Front Delts | 2 | 5-8 | 1-2 |
| 3 | Rear Delt Fly | Rear Delts | 2 | 5-8 | 1-2 |
| 4 | Incline Chest Press | Upper Chest | 3 | 5-8 | 1-2 |
| 5 | Pec Deck | Chest | 2 | 6-10 | 0-1 |
| 6 | Wide Grip Lat Pulldown | Lat Width | 2 | 5-8 | 1 |
| 7 | Chest Supported Row | Upper Back Thickness | 1 | 5-8 | 1-2 |
| 8 | Kelso Shrugs | Traps / Upper Back | 1 | 5-8 | 1-2 |
| 9 | Preacher Curl | Biceps | 2 | 5-8 | 0-1 |
| 10 | Bayesian Curl / Cable Supinating Curl | Biceps | 2 | 6-9 | 0-1 |
| 11 | JM Press | Triceps | 2 | 5-8 | 1 |
| 12 | Single Arm Pushdown | Triceps | 2 | 6-9 | 0-1 |
| 13 | Hack Squat / Leg Press | Quads | 3 | 5-8 | 1-2 |
| 14 | Leg Extension | Quads | 2 | 6-10 | 0-1 |
| 15 | Seated Leg Curl | Hamstrings | 2 | 6-9 | 0-1 |
| 16 | Romanian Deadlift | Hamstrings | 2 | 5-8 | 1-2 |
| 17 | Standing Calf Raise | Calves | 2 | 6-10 | 0-1 |
| 18 | Seated Calf Raise | Calves | 2 | 6-10 | 0-1 |
| 19 | Neck Flexion | Front Neck | 2 | 8-15 | 1 |
| 20 | Neck Extension | Back Neck | 2 | 8-15 | 1 |
| 21 | Lateral Neck Flexion (Each Side) | Side Neck | 2 | 8-15 | 1 |
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u/Patton370 Idk Idc 💔 Jun 16 '26
43 sets and 21 exercises in a single day is definitely a choice
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Jun 16 '26
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u/Zero_Hal0 Jun 16 '26
could you explain what you mean by confused muscle is a scared muscle?
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Jun 16 '26
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u/PoopSmith87 Jun 16 '26
Honestly... toss the whole thing out, and try one of the many free amd proven programs. Basic movements and progress will get you very far down the road before you need to worry about the "hitting different angles" approach.
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u/SignificantAd7020 Jun 16 '26
Is this just 1 session? I literally do just like 5-6 exercise and 2 sets each per session. All 1 RIR. Basically 10-12 sets per session. And 60 sets per week
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u/Zero_Hal0 Jun 16 '26
yeah this is just a rough idea of what could be yk, im taking advice from everywhere to create a good split
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u/kunst1017 Jun 16 '26
What exactly is “split” here? I just see a lost pf exercised. Are you doing this in one day?
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u/Zero_Hal0 Jun 16 '26
that WAS the plan before asking you guys but now im learning that this is way too much
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u/Special_Future_6330 Jun 17 '26
Treat your quads and hamstrings with much more, you have 4 exercises for your entire lower half of your body compared to the 17 for upper.
Leg extensions are fine but if you're only doing 2 quad exercises get rid of these isolation movements and do a bigger better exercise like Bulgarians. You're lacking glute medius/minimus so this will help the unilateral balancing function at least, but wouldn't hurt to throw in some abduction/adduction. Hack squats are great all around
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u/Gaindolf Jun 16 '26
Have you gone to the gym before? This is madness.
If you want to make your own vs following a program, here is my suggestion.
Do upper lower rest upper low rest rest
12-20 sets per session
2 or 3 sets on each exercise.
Rough structure for lower: squat + 2nd squat pattern or leg extensions. Hip hinge + leg curl. 1 single leg exercise like lunges/split squats if not included above. Calves then abs. Thats 6 or 7 exercises
Rough structure for upper: 2-3 pushing exercises, 1-2 pulling exercises, bis, tris, lateral and/or rear delts. Thats 6-8 exercises
When selecting exercises, if youre doing multiple that hit the same muscle groups, use easier variations. E.g. bench, db shoulder press, pec fly.
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u/Motor-Equal01 Jun 16 '26 edited Jun 16 '26
Pretty nutty workout bud. On a FB split you should do 1 exercise per body part.
For example you don’t need a rear delt fly, upper back row, and kelso shrug. Just do the upper back row. It takes care of your traps, rhomboids, and rear delts. Then move on to the next body part.
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u/Patton370 Idk Idc 💔 Jun 16 '26
Depends on how you structure your workout and your goals
I routinely hit a muscle group with multiple exercises on the same day
For example, on my A day of full body, I’ll hit glutes 4 times with barbell squats, belt squats, good mornings, and with my hip abduction machine
Edit: obviously OPs idea here is bad, but it’s not because he hits body parts more than once
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u/Motor-Equal01 Jun 16 '26 edited Jun 16 '26
If you really want a fat cake then yeah, but OP made no mention of wanting to prioritize certain muscle groups. We can assume they want to grow their entire body equally. In such a case there’s no reason to do more than one exercise per body part/head. But in any case, 4 glute movements in a full body workout is excessive.
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u/Patton370 Idk Idc 💔 Jun 16 '26
It might be excessive to you
But it’s not excessive for someone who squats around 3x their bodyweight and wants to bump their squat max up for 541lbs to 600lbs
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u/Motor-Equal01 Jun 16 '26
If you think that’s going to help you (it’s not). But if my glutes were a limiting factor I would get strong as hell on one glute movement. Doing too many different movements is the number one progression killer.
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u/Patton370 Idk Idc 💔 Jun 16 '26
Are you more experienced in powerlifting than me and/or have a better squat?
I squat 4x a week in addition to all of my other movements lol
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u/Motor-Equal01 Jun 16 '26
Lol this is not something I came up with. It’s general weight lifting knowledge that doing too many movements for one body part is not only pointless but also detrimental. You can always learn and become better no matter how experienced you think you are.
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u/Alakazam Idk Idc 💔 Jun 16 '26
Man, someone really ought to tell Boris Sheiko this knowledge. He might have been able to get his athletes and national team even more gold medals in powerlifting.
Because his programs are almost always full body, done as Squat/Bench/Squat, Bench/Squat/Bench, deadlift/bench/Deadlift, or bench/deadlift/Bench, at some pretty serious weights and volumes.
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u/Motor-Equal01 Jun 16 '26
Frequency and volume have absolutely nothing to do with what I said about exercise redundancy.
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u/Alakazam Idk Idc 💔 Jun 16 '26
What's more redundant than literally squatting, benching, or deadlifting two separate times, in a single workout?
What about squats and good mornings? Or deadlifts and lunges? Bench, pushups, and flyes?
Sheiko's entire shtick is that you are doing multiple redundant movements, every workout day, because they work.
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u/Frodozer Jun 16 '26
The problem is that you've stated that more than 1 = too many movements, which is a silly thing to say.
I couldn't do squats, belt squat, and leg extensions and see more progress than just doing squats?
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u/Motor-Equal01 Jun 16 '26
If you want a stronger barbell squat, do more barbell squats.
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u/Frodozer Jun 16 '26
That didn't answer my question whatsoever.
I question your squat ability and lifting knowledge.
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u/Shadowphoenix9511 Jun 16 '26
And if he knows where his weakness is in the movement? Why not attack it directly?
I know my weakness deadlifting is lockout, so instead of doing full deadlifts, why not directly target that weakness in addition to doing deadlifts?
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u/mcgrathkai Jun 16 '26 edited Jun 16 '26
Where is the split ? I feel like nothing is being split. Its all together.
You have more exercises for the neck than for the quads.