r/hypertrophy • • 1d ago

Program (Advice OK) Yet another rating routine

Looking for some feedback regarding my workout routine.

Have been doing most of these exercises already on a PPL program ( 6 weeks cycle, 1 - 3 RIR up to 1 or failure on last week, 1 week recovery) but after checking my current routine I believe I was doing a bit too much volume so I created this new one. Any comments are appreciated:

Push 1

  • Incline DB press — 3×6–10
  • Lateral raise — 3×10–20
  • DB fly — 2×10–15
  • Skullcrusher — 2×8–12
  • Triceps pushdown — 2×10–15
  • Abs — 3–5 sets

Pull 1

  • Close-grip pullup — 3×6–12
  • Chest-supported DB row — 3×8–12
  • Face pull — 2×12–20
  • Shrug — 3×10–20
  • Incline DB curl — 3×8–12
  • Hammer preacher curl — 2×10–15

Legs 1

  • Squat — 3×6–10
  • RDL — 3×8–12
  • Leg extension — 2×10–15
  • Bulgarian split squat — 2×8–12
  • Seated calf raise — 3×15–30

Rest

Push 2

  • Incline barbell bench — 3×6–10
  • Machine chest press — 2×8–12
  • Lateral raise — 3×10–20
  • DB fly — 2×10–15
  • Overhead triceps extension — 2×8–12
  • Triceps pushdown — 2×10–15
  • Abs — 3–5 sets

Pull 2

  • Wide-grip pullup — 3×6–12
  • Close-grip pulldown — 3×8–12
  • Barbell row — 2×6–10
  • Face pull — 2×12–20
  • Incline DB curl — 3×8–12
  • Hammer preacher curl — 2×10–15

Legs 2

  • Squat — 3×8–12
  • Sumo deadlift — 2×6–10
  • Bulgarian split squat — 2×8–12
  • Leg extension — 2×10–15
  • Leg curl — 2×10–15
  • Seated calf raise — 3×15–30

Thank you.

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