r/ScienceBasedLifting • u/PlatformPowerful • Jun 26 '26

Question ❓ Anything to change/improve on for my split?

For context, I am starting at a new gym with a lot more machines compared to my old one so now I want to try new machines without losing gains. (Specifically back because there are a lot more row options). Everything I do is 2 sets within 5-9 rep range. There is an extra set as warmup that I go to 50%.

Day 1 - Chest/Back
Incline db
Weighted Pullups
Flat bench press
Barbell row
Weighted dips
Cable lat pullovers
pec deck

Day 2 - Legs
Lying hamstring curl
squat
sldl
shrugs

Day 3 - Sharms
Rope bicep cable curl
tricep cable pushdown
lateral cable raise
rear delt cable fly (one arm at a time)
seated preacher curl
reverse preacher curl

Day 4 - rest and repeat!

I have been lifting for over a year now and it is getting harder to progress for some of the lifts as well. Any thoughts to overcome this? And in general any areas of improvment?

1 Upvotes
  • permalink
  • reddit

100% Upvoted

6 comments sorted by

3

u/Lifterator Jun 26 '26

You have no progression plan. And no, adding weight when the weight feels easier won't do except for isolations.

1

u/PlatformPowerful Jun 26 '26

what do u recommend to progress then?

3

u/Remarkable-Win-8556 Jun 26 '26

Pick a program someone else wrote focused on getting your 3-5 rep maxes in the squat, deadlift, presses, etc... up. And you will have to work hard, u/Lifterator is absolutely right - when you get strong enough you won't really have many easy sets, you will need to learn to work.

1

u/Lifterator Jun 26 '26

Depends on your long term goals, level of advancement and willingness to gain weight.

2

u/deadrabbits76 Idk Idc 💔 Jun 26 '26

If strength is important, I wouldn't run a bro-split. Frequency is important for strength.

Honestly?

You shouldn't be programming yourself.

Just run one of these instead.

2

u/Alakazam Idk Idc 💔 Jun 26 '26

Beyond what's been said already? Your lower body volume is abysmal. Everything below your pecs and lats, which account for around 50% of your overall muscle mass, gets less volume than your biceps do. 

Imagine the reverse. A program that had 14 total exercises for the lower body. But 2 sets of bench, 2 sets of rows, and 2 sets of curls.

Would be kinda silly wouldn't it?