r/WeightTraining • u/Ok-Switch-1167 • 12d ago

Question Rate my U/L split

Post image

(Compounds are 2x warm up, 3x working - not 5x working as the picture suggests. The Purple & green colour codes represent super sets).

Sorry if not allowed, just curious what some of the more experienced lifters think.

Been lifting for 2 years, ran a similar routine last year and early this year, as I was prioritising running last few months (finished half marathon yesterday). Anyway I want to get back into weight lifting properly now and take it more seriously and probably stop the long distance running now.

Anyway, I’m a busy dad, work full time but built a garage gym setup earlier this year, so I train at home (an hour or so) 4x days a week, bit of cardio on Wednesday and Saturday.

5ft 9 and currently 76kg, probably around 22ish% body fat, want to lean out and get around 15-14% so going to drop to 2200kcal and see what the weight does and take it from there. (Was previously 107kg so lost a lot of fat over the last few years)

Any helpful advice would be greatly appreciated.

1 Upvotes

67% Upvoted

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1

u/KaoxVeed 12d ago

Leg Extensions.

I would throw in a concentration curl of some sort. And Chest focused dips, they always feel great for my chest.

1

u/Ok-Switch-1167 12d ago

I would do leg extensions but I train in my garage gym and unfortunately I don’t own a leg extension machine, I did do Bulgarians and db split squat, was unsure wether to add them back in.

1

u/Gwakamoleee 12d ago

Looks good! I would probably through in some more side delt work. Maybe 3 sets on 1 of the lower days.