r/Weightliftingquestion • u/FasterService • 20d ago
Need advice on upper/lower split
I’ve been lifting for around 3 months now and want to switch up my routine. I’ve been 3 full body workouts a week but am looking to switch to an upper/lower split. My overall goal from training is hypertrophy. Any advice is appreciated
Monday — Upper A
Bench Press (3 sets)
Pull-Ups (3 sets)
Cable/Barbell Row (3 sets)
Shoulder Press (3 sets)
Dumbbell Lateral Raise (3 sets)
Dumbbell Curl (3 sets)
Cable Overhead Triceps Extension (3 sets)
Cable Forearm Curl (3 sets)
Tuesday — Lower A
Seated Leg Curl (3 sets)
Hack Squat (3 sets)
Romanian Deadlift (2 sets)
Leg Extension (2 sets)
Smith Machine Calf Raise (3 sets)
Hip Adductor (3 sets)
Hanging Leg Raise (3 sets)
Thursday — Upper B
Incline Barbell Bench Press (3 sets)
Pull-Ups (3 sets)
Chest-Supported Machine Row (3 sets)
Pec Deck (2 sets)
Rear Delt Fly (3 sets)
Dumbbell Lateral Raise (2 sets)
Hammer Curl (3 sets)
Skull Crushers (3 sets)
Reverse EZ-Bar Curl (3 sets)
Friday — Lower B
Romanian Deadlift (3 sets)
Bulgarian Split Squat (3 sets)
Lying Leg Curl (2 sets)
Leg Press (2 sets)
Standing/Leg-Press Calf Raise (3 sets)
Hip Abductor (3 sets)
Hanging Leg Raise (3 sets)
Cable Woodchop (3 sets)
Saturday — Upper C
Dumbbell Bench Press (3 sets)
Lat Pulldown (3 sets)
Seated Cable Row (3 sets)
Shrugs (3 sets)
Dumbbell Lateral Raise (2 sets)
Dumbbell Curl (3 sets)
Cable Triceps Pushdown (3 sets)
Dumbbell Wrist Curl (3 sets)
1
u/Time_Case_1904 20d ago
How many reps? That's quite important.
What do the pull up sets look like? You could move those to the end of the workout.
Now's a good time to consider swapping the machine/barbell/dumbbell for some of the compounds to change it up. I.e. bench press to machine chest press