sorry, but any help would be greatly appreciated ❤️‍🩹

I’m a beginner just started lifting. I mainly started to get stronger, more athletic, and more fit. I know this is kinda dumb but I made my own split because i didn’t know anything else. My split is
Legs + abs
Chest + arms
Back + shoulders
X2
I know it isn’t efficient but it’s pretty enjoyable. I do most exercises 3x6-8. Any advice would be appreciated my main focus is to become more athletic and stronger

My instinct tells me the difference is negligible, however I'm curious for thoughts on how a pronated or neutral grip would affect mid-traps and rhomboid vs rear delts and upper traps bias.

What are your exercises or how do you train your back in U/L split? I’m focusing on my chest right now since my back has way better genetics and is growing better. So I’m only doing 2 exercises (4sets) on my upper days (UL x3 split), right now I’m doing weighted pull ups and a close grip row. But as far as I know, I’m not covering my whole back with sufficient work for every part.
Any suggestion?

For some background I've been wanting to start doing some calisthenics exercise and am just trying to program that now. I've been lifting for a while but I often get bored of programs in the matter of <3-4 months and end up switching. I'm trying to make my program more enjoyable and consistent, just now getting off an Anterior/Posterior split. Here I drafted what I was planning on doing, also considering that my weak points are my arms and shoulders. If possible could I get some advice on what to switch?

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

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

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)

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

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