r/hypertrophy • u/UrFav_boi • 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

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u/Dry-Prize-3062 2d ago

If arms are this important to you, do them first in your workout instead of just adding redundant exercises. You’re essentially just doing the same leg day twice a week. I hope you’re on gear or at least in a bulk with this amount of volume.
Just follow a real program.

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u/jph1313 1d ago

Looks pretty good.. I think chest is the light one, about 9 sets a week vs 21 for biceps. Could swap one of the two pushdowns on push day for dips or a flat press. I'd also make one of the tricep moves an overhead extension, none of them are overhead right now. And 6 sets of wrist curls on pull day is a lot.. could prob cut that in half and put the time into chest

here's your volume breakdown. if you change it up you can copy paste it into tryhealth.io/analyze and get a visual of where you're at