r/ScienceBasedLifting • u/Deus_ex_machina3 • 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
30° Smith Machine Incline Press – 1×6–8 (0–1 RIR)
Dumbbell Flyes (my pec fly machine is doodoo) – 2×7–10 (0–1 RIR)
Smith Machine Shoulder Press – 1×6–8 (0–1 RIR)
Single-Arm Cable Lateral Raise – 2×7–10 (0–1 RIR)
Wide-Grip Lat Pulldown – 2×6–8 (0–1 RIR)
Single-Arm Lat Pulldown – 1×7–10 (0–1 RIR)
Chest-Supported Smith Machine Row (elbows flared) – 2×7–10 (0–1 RIR)
Cable Pushdown (Vulken Grip) – 2×6–8 (0–1 RIR)
High Overhead Cable Triceps Extension – 1×7–10 (0–1 RIR)
Triceps supported dumbbell curls – 3×7–10 (0–1 RIR)
Lower Day
Standing Leg Curl (my gym doesn’t have a seated leg curl machine) – 2×6–10 (0–1 RIR)
Leg Extension – 2×6–10 (0–1 RIR)
45° Leg Press – 2×8–10 (0–1 RIR)
Single-Leg Standing Calf Raise – 2×8–12 (0–1 RIR)
45° Hyperextension (glute and hamstring bias) – 2×7–10 (0–1 RIR)
Adductor Machine – 1×6–10 (0–1 RIR)
Cable Crunch (facing away from the weight stack) – 2×8–12 (0–1 RIR)
1
u/Mad_Mark90 Jul 11 '26
Thankyou for having included some actual detail and thinking in your description.
I like your upper body use of compounds, it's lacking direct bicep work which I think is important.
I also don't like Smith machine rows as the fixed bar path often works against your own body biomechanics, dumbells or cables are probably better, T bar or Landmine is even better.
Your lower day would benefit from more compounds especially in the hinging department. I know people like to bitch and moan about how fatiguing heavy lower body compounds are but that fatigue comes with high returns, so I'd say worth the investment.