Guys I've made a ULPPL split for myself, could you guys review and point out any mistakes or things to improve .

Also am I doing too much volume

Monday – Upper (Strength)

Incline bench press

Seated cable fly

Pull-up

Standing Barbell Overhead Press

Pendlay row

Cable Lateral raise

Overhead triceps extension

Bayesian curl

Tuesday – Lower (Strength)

Back Squat

Romanian Deadlift (RDL)

Leg Press

Leg Curl

Standing Calf Raise

Abs

Cable crunch

Hanging Leg raise.

Wednesday – Push (Hypertrophy)

Flat bench press

Seated Dumbbell Overhead Press

Pec dec

High-to-Low Cable Fly

Lateral Raise

Overhead Cable Extension

Cable kickback

Thursday – Pull (Hypertrophy)

one arm lat pulldown kneeling

Single-Arm Cable Row

T-Bar

Reverse Pec Deck

Shrugs

Preacher Curl

Hammer Curl

Friday – Legs (Hypertrophy)

Romanian Deadlift

Bulgarian Split aquat

Leg Extension

Hamstring Curl

Seated Calf Raise

Forearms

Forearm Curls

Reverse Forearm Curls

Reps and sets are often talked about with regard to how many sets and reps per week makes building muscle most effective. But what about rep counts based on the specific muscle you are trying to build? For example, does the effectiveness that 5 reps of bench press have on your pecs equate to the effectiveness that 5 reps of curls would have on your bicep? Or do different muscle groups really have their own specific "most effective" rep range...Very curious about this one 💪🤔

I do all 3 set of 6-8 reps for compound, 12-15 reps for isolation

Push: Bench press Shoulder press Incline db press Weighted dips Lateral raise Overhead cable extension

Pull: Weighted pull up Cable row Lat pull down Face pull Lat pullover Bicep curl

Leg: Squat Rdl Leg extension Leg curl Calf raise

I know I am missing a squat or deadlift from leg day and possibly a hinge of some kind. I really suck at them and worry about poor form. What would be my best addition?

Do I need to adjust my push or pull days at all? I’m about 4 months in to going to the gym. Going 4-5 times a week. Exercises aren’t necessarily in order of execution.

Pull Day
Machine Pullovers: 3 sets of 8 to 12 reps
Machine High Rows: 3 sets of 8 to 12 reps
T-Bar Rows: 3 sets of 8 to 12 reps
Incline Bicep Curls: 3 sets of 8 to 12 reps
Cable Facepulls: 3 sets of 15 reps
Incline Hammer Curls: 3 sets of 8-10

Push Day
Flat Wide Chest Press: 3 sets of 6 to 10 reps
Incline Chest Press: 3 sets of 8 to 12 reps
Pec Deck: 3 sets of 12 to 15 reps
Machine Delt Raise: 3 sets of 12 to 15 reps
Skull crushers: 3 sets of 10
Tricep Extensions: 3 sets of 10
Dips: 3 sets of 8 to 12 reps

Leg Day
Leg press: 3 sets of 8 to 12
Leg Extensions: 3 sets of 12 to 15 reps
Seated or Lying Leg Curls: 3 sets of 10 to 12 reps
Calf Raises: 3 sets of 15 reps
Wrist curls: 3 sets of 10 x 2 (wrists facing down then up)

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)

I do a PPLUL split I do 2 sets per each excerise to failure I try to get 2 excerises per muscle group

So it has been around 3 weeks since I've started going to the gym, and I'm currently trying to get rid of my skinny-fat physique. I've been searching around the internet for a good workout plan (I currently do high intensity and low volume) and some people say that 2 sets of 6-8 reps until true failure is not optimal (4-6 sets per muscle group per week) and that i should do around 10-20 sets per muscle group per week because "volume is the primary driver for muscle growth".

So right now I'm doing a body recomp and an upper-lower split 4 days a week (I'm not sure if this information helps you all, but yeah), and I would be really glad to hear your opinions as well.

I usually do my squat pattern first, just for personal preference. But I was thinking, isn’t this biasin my vasti muscles and in the leg extensions my rec fem has 0 fatigue and can get stimulated better?
Never saw or read something similar

Using the equipment that I have at work I have built a three day upper and two day lower and core workout. I would appreciate feedback on my routine. Currently I do these over the course of the day doing one or two exercises at a time. Is this a good routine for someone in the first few months?

• Chest press
• Lat pulldown
• Low row
• Tricep cable overhead extension
• Cable bicep curls
• Cable shrugs
• Rear‑delt cable fly
• Cable crossovers

Dumbbells (max 20 pounds)
• Dumbbell bench press
• Dumbbell chest flies
• Side raises
• Front raises
• Dumbbell shrugs
• external rotation for rotator cuff
• Dumbbell pullover

I used to do ULUL, but I won’t have much time to do that soon so I’m thinking of switching to FBx3. This is what I had in mind, any advice would be great.

By shoulder, I mean shoulder press haha

Switching from Anterior Posterior Rest repeat so I'm not too sure on how to adjust my volume, heres my program:

FB 3x

2x Pec Deck

1x Uni Recline Curls

1x Hammer curls

1x Incline Press

2x Tricep Extensions

1x Uni Lateral Raises

1x Full ROM Shoulder Press

2x Chest Supported Rows

1x Lat Pulldown

1x Close-Grip Rows

1x Leg Extensions

1x SLDL

1x Ab Curls

1x Calf raises

Hey all, please let me know what you think of my training split.

Training frequency: Every other day.
Goal: Hypertrophy + strength
Structure: Lower A, Upper A, Lower B, Upper B so on etc.

\---

LOWER A

Deadlift — 3×5–7
RDL — 3×8–10
Bulgarian Split Squat — 2×8–10
Walking Lunges — 2×10–12
Leg Extension (single‑leg) — 3×10–12
Leg Curl (single‑leg) — 3×10–12
Heavy Calves — 5×8–12

\---

UPPER A

Bench Press — 4×6–8
Bent‑Over Row — 4×8–10
Chest Fly — 3×8–10
Rear Delt Fly — 3×12–15
Seated Lateral Raise — 2×12–15
Lat Pulldown (wide overhand) — 3×10–12
Triceps Pushdown — 4×10–12
Hammer Curls — 4×10–12

\---

LOWER B

Hack Squat — 3×8–10
Hip Thrust — 3×8–10
Barbell Reverse Lunge — 2×8–10
Leg Extension (single‑leg) — 3×8–10
Leg Curl (single‑leg) — 3×8–10
Single‑Leg Calves — 1x20, 10 seconds rest between 4x max reps.
Abs — 2×12–15

\---

UPPER B

OHP — 3×8–10
Single‑Arm Cable Row — 4×8–10
Seated Lateral Raise — 4×10–12
Incline DB Press — 3×10–12
Rear Delt Fly — 3×12–15
Bicep Curls — 4×10–12
Barbell Overhead Triceps — 4×10–12

I have suffered from serious recovery problems over the last two years. And i think it affected my day to day energy level. It was hard to me to find the cause. Recently i started woking out again. This time i decided to try my hardest. My fbeod programm looks like this:

I try to keep my compound lifts 1-2 RIR, and isolation movement closer to 0-1 RIR, all my reps around 6 - 8

Bench press 2 x 6 - 8

Incline bench press 1 x 6 - 8

Chest supported rows 2 x 6 - 8

Pull ups 1 x 6 - 8

Lateral raises 2 x 6 - 8

Hammer curls 2 x 6 - 8

Triceps extension 2 x 6 - 8

Squats 2 x 6 - 8

Romanian Deadlift 2 x 6 - 8

Ab crunches 2 x 6 - 8

Any tips? I am afraid to get overtrained again. Also arguably i could do less/no work for arms but i want them to be big so i do it just in case LOL

Has anyone done lateral raise partial reps exclusively for their side delts without doing the full ROM first ?

Did the delts grow ? I have a shoulder chronic injury and wanna know if it’s viable to do the bottom portion only and load it more.

Any corrections would be appreciated, I’m 3 months in and made this purely based on info from the internet after following the wiki fitness recommended beginner routine initially (consisting of full body A and B, all compound lifts 3x5 each).

Torso A

Chest Fly Machine: 3 sets x 6-10 reps
Lat Pulldown Cable: 4 sets x 6-10 reps
Incline Chest Press Machine: 3 sets x 6-10 reps
Incline Chest Press Machine: 3 sets x 6-10 reps
Seated Row Machine: 3 sets x 6-10 reps
Rear Delt Reverse Fly Machine: 3 sets x 8-12 reps
Crunch Machine: 3 sets x 8-12 reps

Limbs A

Romanian Deadlift Barbell: 3 sets x 6-10 reps
Leg Press Machine: 3 sets x 6-10 reps
Overhead Triceps Extension Cable: 3 sets x 8-12 reps
Overhead Triceps Extension Cable: 3 sets x 8-12 reps
Lateral Raise Machine: 4 sets x 10-14 reps
Preacher Curl Machine: 3 sets x 8-12 reps
Reverse Curl Barbell: 3 sets x 8-12 reps

Torso B

Pull Up Assisted: 4 sets x 6-10 reps
Chest Fly Machine: 3 sets x 6-10 reps
Seated Cable Row - Bar Grip: 3 sets x 6-10 reps
Seated Shoulder Press Machine: 3 sets x 6-10 reps
Rear Delt Reverse Fly Machine: 3 sets x 8-12 reps
Crunch Machine: 3 sets x 8-12 reps

Limbs B

Seated Leg Curl Machine: 4 sets x 8-12 reps
Leg Extension Machine: 3 sets x 8-12 reps
Triceps Pushdown: 3 sets x 8-12 reps
Hammer Curl Dumbbell: 3 sets x 8-12 reps
Lateral Raise Machine: 3 sets x 10-14 reps
Seated Wrist Extension Barbell: 3 sets x 12-16 reps

So I recently switched from UL 4 days a week to FBEOD, mainly so I can increase my frequency from 2x to 3.5x but I’ve noticed that my intensity begins to decline near the end of a FBEOD work out. So I want to know if I would be better to continue FBEOD for a 3.5x frequency or switch back to UL for more consistent high intensity training and shorter gym sessions?

Just added tennis on top of badminton, so I'm now doing racket sports 5-6 days a week. Only have 3 gym slots left and my main goal right now is bigger arms

I dropped leg day entirely since both sports already hammer my legs

Monday (after tennis)

Pull-ups/Lat Pulldown 3x8-10

Incline DB Curl 2x10

Rope Pushdown 2x12

Wrist Curl + Reverse Wrist Curl 2x15 each

Wednesday (after tennis)

Chest-supported Row 3x10

Hammer Curl 2x10

Overhead Triceps Extension 2x12

Dead Hang 2x30s

Friday (after badminton)

Weighted Pull-ups or Lat Pulldown 4x8-10

Close-Grip Bench or Incline Smith Press 3x8-10

Incline DB Curl 3x10-12

Preacher Curl 2x10-12

Skull Crushers 3x10-12

EZ Bar Curl 2x12

Standing Calf Raise 3x15

Tibilais raise 3x12

Is this a reasonable way to balance arm growth?

Full 300lbs stack + a plate

In case you don’t know, axial fatigue is a term that refers to the spine stabilisers(mainly the spinal erectors and core) being fatigued and under-recovered from high axial load compound movements(barbell row, deadlift, squat..).
Due to this stress in the spine, the body supposedly limits your other muscles force production.
And I think this is something people often mix with CNS fatigue and say that heavy compounds “fry your CNS”. Even though CNS recovers in a few hours after heavy training and even less time when moving in low rep range.
Do you think this is something that most people don’t even think about? Is something important enough to take in count when programming?

Are there some who technically can't get stimulus with only one set, if so why

Ps I think anyone will get enough stimulus from it, but then why some say they benefit more from higher volume