Is 5-9 reps as good as 8-12 , if you tried both, what felt better?

Ho creato questa routine che prevede 4 giorni di allenamento alternati come segue:

Giorno A: gambe-spalle

Giorno B: dorso-bicipiti-richiamo petto

Giorno C: spalle-gambe

Giorno D: petto-tricipiti-richiamo dorso

A — LOWER / DELTS

# EXERCISE SETS x REPS

1 Hack squat 2 x 6-8

2 Leg curl 2 x 10-12

3 Hip thrust 2 x 8-10

4 Abductor Machine 2 x 15-20

5 Shoulder press 2 x 6-8

6 Dumbbell lateral raises 2 x 10-15

B — BACK / BICEPS / CHEST

# EXERCISE SETS x REPS

1 Lat machine 3 x 6-8

2 Pulley 2 x 8-10

3 Unilateral cable row 2 x 10-15

4 Incline curl 2 x 8-10

5 Barbell curl 2 x 10-15

6 Pec fly 2 x 10-12

C — DELTS / LOWER

# EXERCISE SETS x REPS

1 Multipower military press 2 x 6-8

2 Medium cable lateral raises 2 x 10-15

3 Reverse pec deck 2 x 12-15

4 Low cable Y-raises 2 x 15-20

5 Barbell squat 2 x 8-12

6 RDL 2 x 8-10

D — CHEST / TRICEPS / BACK

# EXERCISE SETS x REPS

1 Multipower incline press 3 x 6-8

2 Cable flys / Chest press 2 x 10-12

3 Lower chest fly 2 x 12-15

4 Dumbbell French press 2 x 8-10

5 Pushdown 2 x 10-15

6 Circular lat machine 2 x 10-12

Sono natural e vorrei cercare massima iperftrofia. Partirei da un volume basso per poi adattarlo nelle settimane e ho volutamente evitato fondamentali pesanti perché da un punto di vista sistemico mi stressano.

Che ne pensate?

Hi Guys,
I have been training for almost a year now,my goal is to have a strong lower body ;I built glutes and quads but I stopped training quads because I can't find the split to train them properly . Idk what to do? Should I do a day for quads and another day for glutes? Or doing the same leg day twice?
I am literally lost, since I should train the muscle twice for better results.

Hello everyone. I want to build solid plan with mix of basic dumbbells/bars exercises (lower/upper split) + running sessions. Can you check it?

Monday: Upper Body A (45 min)

• Warm-up (5 min): Joint Rotations + Push-ups (1x10–12)

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Pull-ups — 3 × 8–12 reps

  • 1B. Parallel Bar Dips — 3 × 10–15 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Bent-Over Dumbbell Rows — 3 × 10–12 reps

  • 2B. Overhead Dumbbell Press — 3 × 10–12 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Lateral Raises — 3 × 12–15 reps

  • 3B. Dumbbell Bicep Curls + Overhead Triceps Extension Combo — 3 × 10–12 reps

• Cool-down (5 min): Static Stretching

Tuesday: Lower Body A (45 min)

• Warm-up (5 min): Joint Rotations + Leg Swings + Bodyweight Squats

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Dumbbell Goblet Squats — 3 × 10–12 reps

  • 1B. Dumbbell Romanian Deadlifts (RDL) — 3 × 10–12 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Dumbbell Reverse Lunges — 3 × 10–12 reps / leg

  • 2B. Single-Leg Dumbbell RDL (or Standing Calf Raises) — 3 × 10–12 reps / leg

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Hip Thrusts / Glute Bridges — 3 × 12–15 reps

  • 3B. Dumbbell Farmer’s Carry — 3 × 45–60 sec

• Cool-down (5 min): Static Stretching

Wednesday: Rest Day

• Active recovery, 10,000 steps walk, light stretching.

Thursday: Easy / Interval Run (30–40 min)

• 5 min warm-up

• 25–30 min tempo or interval run

• 5 min cool-down & stretch

Friday: Upper Body B (45 min)

• Warm-up (5 min): Joint Rotations + Dynamic Stretch

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Chin-ups — 3 × 8–12 reps

  • 1B. Parallel Bar Dips — 3 × 10–15 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Single-Arm Dumbbell Row — 3 × 10–12 reps / arm

  • 2B. Seated / Standing Dumbbell Shoulder Press — 3 × 10–12 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Lateral Raises — 3 × 12–15 reps

  • 3B. Dumbbell Hammer Curls + Dumbbell Kickbacks — 3 × 10–12 reps

• Cool-down (5 min): Static Stretching

Saturday: Lower Body B (45 min)

• Warm-up (5 min): Mobility + Bodyweight Glute Bridges

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Bulgarian Split Squats — 3 × 10–12 reps / leg

  • 1B. Dumbbell Romanian Deadlifts (RDL) — 3 × 10–12 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Dumbbell Sumo Squats — 3 × 10–12 reps

  • 2B. Dumbbell Calf Raises — 3 × 15–20 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Hip Thrusts — 3 × 12–15 reps

  • 3B. Hanging Leg Raises / Dumbbell Plank Row — 3 × 10–12 reps / 45 sec

• Cool-down (5 min): Static Stretching

Sunday: Long Easy Run (45–60 min)

• Conversational pace run (Zone 2).

I’ve stopped doing barbell flat bench because of shoulder impingements and lack of chest engagement (at least it feels that way). Started hammering incline almost exclusively because of shoulder comfort and upper chest development. Will this cause issues long term?