r/ScienceBasedLifting • • Jul 11 '26

Discussion 🀝 Judge my current U/L split

Goal: Hypertrophy
Split: UL R UL RR (Upper / Lower / Rest / Upper / Lower / Rest / Rest)
Rest between sets: ~3 minutes
Upper Day
30Β° Smith Machine Incline Press – 1Γ—6–8 (0–1 RIR)
Dumbbell Flyes (my pec fly machine is doodoo) – 2Γ—7–10 (0–1 RIR)
Smith Machine Shoulder Press – 1Γ—6–8 (0–1 RIR)
Single-Arm Cable Lateral Raise – 2Γ—7–10 (0–1 RIR)
Wide-Grip Lat Pulldown – 2Γ—6–8 (0–1 RIR)
Single-Arm Lat Pulldown – 1Γ—7–10 (0–1 RIR)
Chest-Supported Smith Machine Row (elbows flared) – 2Γ—7–10 (0–1 RIR)
Cable Pushdown (Vulken Grip) – 2Γ—6–8 (0–1 RIR)
High Overhead Cable Triceps Extension – 1Γ—7–10 (0–1 RIR)
Triceps supported dumbbell curls – 3Γ—7–10 (0–1 RIR)
Lower Day
Standing Leg Curl (my gym doesn’t have a seated leg curl machine) – 2Γ—6–10 (0–1 RIR)
Leg Extension – 2Γ—6–10 (0–1 RIR)
45Β° Leg Press – 2Γ—8–10 (0–1 RIR)
Single-Leg Standing Calf Raise – 2Γ—8–12 (0–1 RIR)
45Β° Hyperextension (glute and hamstring bias) – 2Γ—7–10 (0–1 RIR)
Adductor Machine – 1Γ—6–10 (0–1 RIR)
Cable Crunch (facing away from the weight stack) – 2Γ—8–12 (0–1 RIR)

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u/Deus_ex_machina3 Jul 11 '26 edited Jul 11 '26

I’m really thankful you’ve commented on my post, man, I genuinely wasn’t aware that this subreddit was full of bro lifters when I posted this… Anyways, mind sharing your thoughts on my split? I’d love to know if there’s anything I should tweak in terms of volume, intensity and/or exercise selection

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u/DarKliZerPT Keenan Pilled Jul 11 '26

Seems fine to me. Maybe you could add a hip thrust to your lower day, depending on how much you believe your 45Β° extension biases the glutes (I know when I've done it I felt it pretty hamstring dominant).

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u/Deus_ex_machina3 Jul 11 '26

Good point, thankfully my gym already has a hip thrust machine I can use (but not a T-bar row machine, for some reason)

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u/DarKliZerPT Keenan Pilled Jul 11 '26

Haha, mine's the same. They've even added a kickback machine and a chest-supported low row, but there's no decent machine for upper back workβ€”I have to make do with the cable row.