Is this a good workout split?
Is this a good workout split?
Have been going to gym for 8month and following a ppl split but now feels like fatigue is catching up to me and making me feel stagnated so thinking of switching to a [u/l](u/l) ppl split, how is this exercise selection for the same?
Day 1 – Push (Strength + Hypertrophy)
Chest
Barbell Bench Press – 3 × 4–6
Incline DB Press – 3 × 8–10
Dips or Chest Press – 2 × 8–10
Shoulders
Seated DB Shoulder Press – 2–3 × 6–10
Lateral Raises – 3 × 12–15
Triceps
Skullcrushers – 2 × 8–10
Rope Pushdowns – 2 × 10–12
🔵 Day 2 – Pull (Back focus + controlled arms)
Back
Pull-Ups / Lat Pulldown – 3 × 5–8
Chest-Supported Row – 3 × 6–10
Cable Row – 2 × 8–12
Face Pulls – 2 × 12–15
Biceps
Incline DB Curl – 2 × 8–12
Hammer Curl – 2 × 8–12
👉 No crazy forearm volume (you don’t need it)
🟢 Day 3 – Legs (Balanced)
Squat – 3 × 4–6
Romanian Deadlift – 3 × 6–8
Leg Press – 2 × 8–12
Hamstring Curl – 2 × 10–12
Calf Raises – 3 × 12–15
Abs – 2 sets
⚪ Day 4 – Rest
🔷 Day 5 – Upper (Balanced – already given, slightly refined)
Bench Press – 3 × 4–6
Pull-Ups / Lat Pulldown – 3 × 5–8
Seated Row – 3 × 6–10
Incline DB Press – 2 × 8–12
Lateral Raises – 3 × 12–15
Bicep Curl – 2 × 8–12
Tricep Pushdown – 2 × 8–12
🟡 Day 6 – Lower (Posterior + stability)
Deadlift (or Trap Bar) – 2 × 3–5
Bulgarian Split Squat – 2 × 6–8 / leg
Hip Thrust – 2 × 8–10
Leg Curl – 2 × 10–12
Leg Extension – 2 × 10–12
Calf Raises – 3 × 12–15
Abs – 2 sets
⚪ Day 7 – Rest