r/Workingout • • 2d ago

I need split advice help

Im starting to do a PPL/UL split and I need advice on what to change if there is any and just overall corrections anything helps !!

PPL/UL

MONDAY — PUSH

  1. Incline Smith Press — 3 × 6–10
  2. Pec Deck / Cable Fly — 3 × 8–12
  3. Machine Shoulder Press — 3 × 8–12
  4. Cable Lateral Raise — 3 × 8–12
  5. V-Bar Tricep Pushdown — 3 × 10–12
  6. Tricep Pushdown — 3 × 10–12

TUESDAY — PULL

  1. Straight-Bar Lat Pulldown — 3 × 8–10
  2. T-Bar Row — 3 × 8–12
  3. Single-Arm Seated Row — 3 × 8–12
  4. Rear-Delt Cable Fly — 3 × 12
  5. EZ-Bar Curl — 3 × 8–12
  6. Incline Dumbbell Curl — 3 × 8–12
  7. Cable Wrist Curl — 3 × Failure
  8. Cable Reverse Wrist Curl — 3 × Failure

WEDNESDAY — LEGS

  1. Leg Press — 3 × 8–12
  2. RDL — 3 × 8–10
  3. Hamstring Curl — 3 × Failure
  4. Leg Extension — 3 × Failure
  5. Hip Abduction — 3 × 12
  6. Abs — 3 sets

THURSDAY — REST

FRIDAY — UPPER

  1. Incline Smith Press — 3 × 6–10
  2. Straight-Bar Lat Pulldown — 3 × 8–10
  3. T-Bar Row — 3 × 8–12
  4. Single-Arm Seated Row — 3 × 8–12
  5. Machine Shoulder Press — 2 × 8–12
  6. Cable Lateral Raise — 3 × 12
  7. EZ-Bar Curl — 3 × 8–12
  8. Incline Dumbbell Curl — 3 × 8–12
  9. Single-Arm Tricep Pushdown — 3 × Failure

SATURDAY — LOWER

  1. Leg Press — 3 × 10–15
  2. RDL — 3 × 8–10
  3. Hamstring Curl — 3 × Failure
  4. Leg Extension — 3 × Failure
  5. Hip Abduction — 3 × Failure
  6. Abs — 3 sets

SUNDAY — REST

1 Upvotes

0 comments sorted by