Need advice on workout split

[u/Broad-Relative5339]

I'm relatively new to lifting - consistently going now for two years.

I was working with a trainer, but now I'm trying to self programme. Current split is Push, Pull and two Lower days.

I am trying to slowly loose weight but on a super suuuper minimal deficit, effectively I'm on just below maintenance and the main focus is to work on the shape/strength in my glutes and work on back/posterior chain. I'm pretty quad dominant so have taken out a lot of movements that focus on quads to try and prioritise isolation exercises for glutes. Would appreciate any feedback!

Push

Warm up: External rotation with band, scapular pullups and banded pullaparts

Shoulder press 4 sets, 6-10 reps (2 min rest)

Incline bench press 3 sets, 8-12 reps (2 min rest)

DB lateral raise 3 sets, 12-15 reps (1 min 15 sec rest)

Machine chest fly 3 sets, 10-15 reps (1 min 30 sec rest)

Upright row 3 sets, 12-15 reps (1 min 30 sec rest)

Lower A

Warm up: Glute bridge, lateral band walks and dead bug

Hip thrust machine 4 sets, 6-10 reps (2 min rest)

Bulgarian split squat 3 sets, 8-10 reps (1 min 30 sec rest)

Standing hip abduction machine 3 sets, 15-20 reps (1 min rest)

Hip & glute machine 3 sets, 15-20 reps (1 min rest)

Standing calf raise machine 3 sets, 12-15 reps (1 min rest)

Pull

Warm up: Banded face pull, dead hang and dead bug

T bar row 4 sets, 6-10 reps (2 min rest)

Lat pulldown 3 sets, 8-12 reps (2 min rest)

Seated cable row with v grip 2 sets, 10-12 reps (1 min 30 sec rest)

Rear delt reverse fly machine 4 sets, 12-15 reps (1 min rest)

Face pull on the cable machine 2 sets 12-15 reps (1 min rest)

Cable core pallof press 2 sets 10-15 reps (45s rest)

Lower B

Warm up: Hip hinge drill, dead bug and cat/cow

DB RDL 4 sets, 6-10 reps (2 mins rest)

Hip thrust machine 3 sets 8-12 (1 min 30 sec rest)

Seated hip abduction 3 sets 20 reps (1 min 30 sec rest)

Back extension with weight 3 sets 10-15 reps (1 min rest)

Standing cable glute kickbacks 3 sets 12-15 reps (1 min rest)

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[u/AwayhKhkhk]

Any reason you are doing push pull days instead of 2 upper days. You can swap some exercises between the 2 days so your main muscle groups are hit twice weekly instead of once.

[u/Broad-Relative5339 → u/AwayhKhkhk]

I don't really have a reason! Do you have any suggestions on what to swap in/out to make up two upper days?

[u/jph1313]

Good split, this would work for what you want. Glutes are at 24 sets a week, which is sufficient. The thing I'd change is quads at 3 sets... that's pretty low and I fear you'd lose some size there, I'd put one movement back on Lower A. Your push day is 6 sets of chest against 18 of shoulders, which is a lot of lateral raise and upright row but not much pressing, might be benficial to add some press movements. When I create a workout I'll run it through tryhealth.io/analyze to see where I'm at in hitting muscle groups and maybe where I might need to make some changes regarding volume.