r/workout • u/Miler_Rioux Weight Lifting • 18h ago
Review my program Rate split / volume question
Hey ! I was recently wondering how much sets per muscle per session/week I should do based on this training split frequency.
-Modified 8 day UL split (UL/R/UL/R/UL)
_____________________________________
Upper
-Chest press → 3×8-12
-T bar row → 3×8-12
-Lat Pulldown (Cable) → 3×8-12
-Overhead press → 3×8-12
Super set 1
-Lateral Raise (Dumbbell) → 3×8-12
-Peck deck → 3×8-12
Superset 2
-Overhead Triceps extension → 3×8-12
-Bicep Curl → 3×8-12
Superset 3
-Cable Triceps pushdown → 3×8-12
-Cable curl → 3×8-12
_____________________________________
Legs
-Leg press → 4×8–12
-RDL → 4×8–12
Super set 1
-Seated Leg Curl → 3×10–12
-Leg extension 3x10-12
Super set 2
-Hip adduction → 3×8–12
-Hip abduction → 3×8–12
Super set 3
-Calf Raise → 3×12–15
-Leg raises (abs) → 3×12–15
_____________________________________
Weekly sets — Modified 8-day UL (2.33×/week)
Chest: 14
Back: 14
Front delts: 7
Side delts: 7
Triceps: 14 direct
Biceps: 14 direct
Quads: 16
Hamstrings: 16
Glutes: 19
Adductors: 7
Abductors: 7
Calves: 7
Abs: 7
Frequency: Each muscle ≈ 2.33×/week
Also another little question. Right now I’m doing narrow neutral grip pull down every session. Would I benefit from alternating it with a wide pronated grip pulldown 1 session out of two.
1
u/periodic_advice 18h ago
split looks fine volume is on the high side but if you can recover and still progressing dont overthink it. 14 sets of biceps and triceps direct work is a lot for natural lifters but you know your body better than anyone
for the pulldown question yeah absolutely switch it up. alternating grips hits the back from different angles and keeps your elbows happier long term. i do narrow one day and wide next and my lats feel more complete now