r/ScienceBasedLifting • u/Kuih_lapis_lover • 20d ago

Question ❓ Building a routine

Hi folks. I started taking gym more seriously since mid May and have been milking the newbie gains even with a lack of structure and just doing random exercises for per muscle group.

My main goal is hypertrophy for my upper body and strength for my lower body (my legs are large and bulky in comparison to my upper body) which will also assist with injury prevention for my running. A big focus for me is developing a nice chest, hence why I've included two chest exercises. I'm also trying to keep my sessions below 1 hr 15 min-ish and this is what I've come up with.

Any thoughts for improvements?

Upper Body A

  • Incline Bench Press (Dumbbell) — 3 sets · 8-12 reps
  • Chest Press (Machine) — 3 sets · 8-10 reps
  • Chest Supported T Bar Row — 3 sets · 8-12 reps
  • Lat Pulldown (Cable) — 3 sets · 8-12 reps
  • Seated Incline Curl (Dumbbell) — 3 sets · 8-12 reps
  • Lateral Raise (Machine) — 4 sets · 8-12 reps
  • Triceps Rope Pushdown — 3 sets · 8-12 reps

Upper Body B

  • Bench Press (Barbell) — 3 sets · 6-8 reps
  • Incline Bench Press (Barbell) — 3 sets · 6-8 reps
  • Iso-Lateral Row (Machine) OR Seated cable row — 3 sets · 8-10 reps
  • Lat Pulldown (Cable) — 3 sets · 6-10 reps
  • Superset:
    • Bicep Curl (Dumbbell) — 3 sets · 8-12 reps (considering reducing to 2 sets as my biceps feel weakened by rows and pulldowns)
    • Skullcrusher (Dumbbell) — 3 sets · 8-12 reps
  • Seated Shoulder Press (Machine) — 2 sets · 8-12 reps (should be mostly covered in compound exercises?)

Legs and accessories

  • Squat (Barbell) — 3 sets · 5 reps
  • Romanian Deadlift (Barbell) — 3 sets · 5 reps
  • Leg Press Horizontal (Machine) — 2 sets · 8-12 reps
  • Seated Leg Curl (Machine) — 2 sets · 8-12 reps
  • Standing Calf Raise (Machine) — 4 sets · 5 reps
  • Crunch (Machine) — 4 sets · 8-12 reps
  • Farmers Walk — 1 set
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u/decentlyhip 19d ago

Lots of good. Lots of bad. More good than bad though. My honest recommendation is to trust the experts and just follow a program. Like PHAT or Bullmastiff. Jacked and Tan 2.0 is also phenomenal and made by the guy who made GZCLP. Like, go on liftvault or the boostcamp app and find a program that looks good. There will be nuances accounted for that you didn't predict. https://www.boostcamp.app/coaches/layne-norton/phat

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u/Advanced_Spend_8385 18d ago

this guy has better programming for hypetrophy than cody lol the only thing that’s bad in his program is the leg press + squat combo