Would appreciate help with new split
I’ve been training for about 18 months and I’m trying to switch up my workout routine a bit to make it more efficient and well-rounded.
I am trying to work around a busy work ans family life so can really only manage to train 3x a week:
Tuesday
Thursday
Saturday
Current setup is:
Tuesday:
45–50 mins max, basic equipment only (dumbbells, barbells, squat rack etc.)
Thursday:
60–70 mins, same equipment setup
Saturday:
Up to 90 mins and access to a full gym
What do you guys think of this split?
Anything you’d add, remove, or structure differently given the time/equipment constraints?
TUESDAY
(45–50 mins)
- Bench Press
* Warm-up sets as needed
* 3 working sets
* 5–8 reps
* Rest: 2 mins
- Romanian Deadlift
* 3 sets
* 6–8 reps
* Rest: 2 mins
- Pull-Ups / Assisted Pull-Ups
* 3 sets
* 6–10 reps
* Rest: 90 sec
- Goblet Squat
* 3 sets
* 10–12 reps
* Rest: 90 sec
5A. Hammer Curl
* 2 sets
* 10–12 reps
5B. Dips OR Close-Grip Push-Ups
* 2 sets
* 10–15 reps
Superset these.
Rest:
* 30 sec between exercises
* 60 sec after superset
THURSDAY — Upper Hypertrophy + Arms
(60–70 mins)
Goal:
- Incline DB Press
* 4 sets
* 8–12 reps
* Rest: 90 sec
- One-Arm DB Row
* 4 sets
* 8–12 reps
* Rest: 75–90 sec
- Standing DB Shoulder Press
* 3 sets
* 8–10 reps
* Rest: 90 sec
- Pull-Ups / Chin-Ups
* 3 sets
* 8–12 reps
* Rest: 75 sec
- DB Lateral Raise
* 3 sets
* 15–20 reps
* Rest: 45 sec
6A. Incline DB Curl
* 3 sets
* 10–12 reps
6B. Overhead DB Tricep Extension
* 3 sets
* 10–12 reps
Superset.
Rest:
* 30 sec between exercises
* 60 sec after superset
SATURDAY — Lower + Full Hypertrophy
(75–90 mins)
- Hack Squat
* 4 sets
* 8–12 reps
* Rest: 2 mins
- Romanian Deadlift
* 4 sets
* 8–10 reps
* Rest: 2 mins
- Leg Curl Machine
* 3 sets
* 10–15 reps
* Rest: 75 sec
- Flat DB Press
* 3 sets
* 8–12 reps
* Rest: 90 sec
- Chest-Supported Row OR Cable Row
* 4 sets
* 8–12 reps
* Rest: 90 sec
- Cable OR DB Lateral Raise
* 3 sets
* 15–20 reps
* Rest: 45 sec
7A. EZ Bar Curl
* 3 sets
* 10–12 reps
7B. Rope Pushdown OR Skullcrusher
* 3 sets
* 10–12 reps
Superset.
Rest:
* 30 sec between exercises
* 60 sec after superset