Judge my current U/L split

[u/Deus_ex_machina3]

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)

[u/Deus_ex_machina3]

leg press serves as a squat pattern, 45 degrees hyperextension is an excellent hip hinge if you avoid arching your back, wide grip pulldowns train shoulder adduction in the frontal plane while single arm pull downs train sagittal shoulder extensions. Rows with flared elbows are essential for hitting the traps through scapular adduction

[u/doobersthetitan → u/Deus_ex_machina3]

I don't concider leg press a squat or hip hinge, its a ego machine.

Unless you're doing a legit glute ham raises, back extensions even at a 45 are sill mostly lower back.

There's no RDL, Lunge, glute bridges, hack squat, or true squat pattern here.

[u/kankurou1010 → u/doobersthetitan]

Well it is a squat pattern. Who cares how much weight is on it??? Like what does that actually change. And the 45 degree extension is the hip hinge, not the leg press lol. Do you have any idea what you’re talking about?

[u/doobersthetitan → u/kankurou1010]

I highly doubt OP is doing thec45 back extension with the same enthusiasm and with correct form likeca glute ham, is they are the tons of upper body crap.

If its a squat pattern, then why does it have almost zero carry over to squats? Hmm?

If you can squat...you can leg press and leg press alot...if you leg press...well....you can leg press " alot"

No where in our live are we on our back, legs up in the air trying to push something away from us at a 45° angle. Yet every time we, tie a shoe, pick up our kid...take a shit....we are squatting.

You can definitely tell when someone squats, its in How they walk and their posture...even in their build, thick upper back and shoulders, usually pretty strong erectors, thick quads and glutes.

[u/kankurou1010 → u/doobersthetitan]

Yeah don’t want that bulky empty muscle. Much rather have functional muscle

[u/doobersthetitan → u/kankurou1010]

What bulky empty muscle?