Hello! I am currently reprogramming my routine. Saw gains using my workout program but I feel the return of investment in gains is smaller compared to the effort I put into my workouts. I feel I have been working too hard but the gains are lack luster.
Any comments or feedback on how I can make my program better?
I am doing Push-Pull-Leg-Upper-Lower split.
I can only have 5 workout days a week. More than that would demotivate me. Thank you!
Push Day (Tue)
Tuesday, Jun 11, 2024 at 6:53am
Incline Bench Press (Smith Machine)
Set 1: 74 kg x 7
Set 2: 74 kg x 6
Set 3: 74 kg x 6
Set 4: 69 kg x 9
Incline Bench Press (Dumbbell)
Set 1: 35 kg x 9
Set 2: 35 kg x 8
Set 3: 35 kg x 9
Cable Fly Crossovers
Set 1: 28.75 kg x 9
Set 2: 28.75 kg x 9
Set 3: 28.75 kg x 9
Butterfly (Pec Deck)
Set 1: 92.5 kg x 7
Set 2: 91.5 kg x 7
Set 3: 91.5 kg x 7
Overhead Press (Smith Machine)
Set 1: 45 kg x 8
Set 2: 45 kg x 8
Set 3: 45 kg x 7
Ab Scissors
Set 1: 16 reps
Set 2: 16 reps
Pull Day (Wed)
Wednesday, Jun 12, 2024 at 6:46am
Lat Pulldown (Cable)
Set 1: 57.5 kg x 7
Set 2: 57.5 kg x 7
Set 3: 57.5 kg x 6
Set 4: 57.5 kg x 6
Dumbbell Row
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12
Seated Cable Row - V Grip (Cable)
Set 1: 60 kg x 7
Set 2: 60 kg x 7
Set 3: 60 kg x 7
Straight Arm Lat Pulldown (Cable)
Set 1: 36.25 kg x 8
Set 2: 36.25 kg x 8
Set 3: 36.25 kg x 8
Lateral Raise (Dumbbell)
Set 1: 20 kg x 8
Set 2: 20 kg x 5
Set 3: 20 kg x 8
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Leg Day (Thu)
Thursday, Jun 13, 2024 at 6:57am
Romanian Deadlift (Barbell)
Set 1: 130 kg x 5
Set 2: 130 kg x 5
Set 3: 110 kg x 9
Set 4: 110 kg x 10
Bulgarian Split Squat
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 9
Set 3: 27.5 kg x 9
Seated Leg Curl (Machine)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Set 4: 95 kg x 6
Squat (Smith Machine)
Set 1: 74 kg x 8
Set 2: 74 kg x 8
Set 3: 74 kg x 8
Leg Press Horizontal (Machine)
Set 1: 132.8 kg x 8
Set 2: 127.5 kg x 8
Set 3: 127.5 kg x 8
Calf Press (Machine)
Set 1: 246.5 kg x 30
Set 2: 246.5 kg x 30
Set 3: 246.5 kg x 30
Upper (Sat)
Saturday, Jun 15, 2024 at 12:34pm
Incline Bench Press (Barbell)
Set 1: 67.5 kg x 8
Set 2: 67.5 kg x 8
Set 3: 67.5 kg x 8
Set 4: 67.5 kg x 8
Bent Over Row (Barbell)
Set 1: 107.5 kg x 6
Set 2: 107.5 kg x 6
Set 3: 107.5 kg x 6
Set 4: 107.5 kg x 6
Decline Bench Press (Machine)
Set 1: 77.5 kg x 8
Set 2: 77.5 kg x 8
Set 3: 77.5 kg x 8
Lat Pulldown - Close Grip (Cable)
Set 1: 57.5 kg x 6
Set 2: 57.5 kg x 6
Set 3: 57.5 kg x 5
Lower (Sun)
Sunday, Jun 16, 2024 at 11:04am
Squat (Barbell)
Set 1: 115 kg x 5
Set 2: 115 kg x 5
Set 3: 115 kg x 5
Set 4: 102.5 kg x 8
Leg Press (Machine)
Set 1: 277 kg x 10
Set 2: 277 kg x 10
Set 3: 277 kg x 10
Set 4: 277 kg x 10
Calf Press (Machine)
Set 1: 277 kg x 30
Set 2: 277 kg x 30
Set 3: 277 kg x 25
Seated Leg Curl (Machine)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Set 4: 95 kg x 6
Leg Press Horizontal (Machine)
Set 1: 127.5 kg x 8
Set 2: 127.5 kg x 8
Set 3: 127.5 kg x 8
Romanian Deadlift (Dumbbell)
Set 1: 30 kg x 9
Set 2: 30 kg x 9
Set 3: 30 kg x 9
Any comments or feedback on how I can make my program better?
I am doing Push-Pull-Leg-Upper-Lower split.
I can only have 5 workout days a week. More than that would demotivate me. Thank you!
Push Day (Tue)
Tuesday, Jun 11, 2024 at 6:53am
Incline Bench Press (Smith Machine)
Set 1: 74 kg x 7
Set 2: 74 kg x 6
Set 3: 74 kg x 6
Set 4: 69 kg x 9
Incline Bench Press (Dumbbell)
Set 1: 35 kg x 9
Set 2: 35 kg x 8
Set 3: 35 kg x 9
Cable Fly Crossovers
Set 1: 28.75 kg x 9
Set 2: 28.75 kg x 9
Set 3: 28.75 kg x 9
Butterfly (Pec Deck)
Set 1: 92.5 kg x 7
Set 2: 91.5 kg x 7
Set 3: 91.5 kg x 7
Overhead Press (Smith Machine)
Set 1: 45 kg x 8
Set 2: 45 kg x 8
Set 3: 45 kg x 7
Ab Scissors
Set 1: 16 reps
Set 2: 16 reps
Pull Day (Wed)
Wednesday, Jun 12, 2024 at 6:46am
Lat Pulldown (Cable)
Set 1: 57.5 kg x 7
Set 2: 57.5 kg x 7
Set 3: 57.5 kg x 6
Set 4: 57.5 kg x 6
Dumbbell Row
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 50 kg x 12
Seated Cable Row - V Grip (Cable)
Set 1: 60 kg x 7
Set 2: 60 kg x 7
Set 3: 60 kg x 7
Straight Arm Lat Pulldown (Cable)
Set 1: 36.25 kg x 8
Set 2: 36.25 kg x 8
Set 3: 36.25 kg x 8
Lateral Raise (Dumbbell)
Set 1: 20 kg x 8
Set 2: 20 kg x 5
Set 3: 20 kg x 8
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Leg Day (Thu)
Thursday, Jun 13, 2024 at 6:57am
Romanian Deadlift (Barbell)
Set 1: 130 kg x 5
Set 2: 130 kg x 5
Set 3: 110 kg x 9
Set 4: 110 kg x 10
Bulgarian Split Squat
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 9
Set 3: 27.5 kg x 9
Seated Leg Curl (Machine)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Set 4: 95 kg x 6
Squat (Smith Machine)
Set 1: 74 kg x 8
Set 2: 74 kg x 8
Set 3: 74 kg x 8
Leg Press Horizontal (Machine)
Set 1: 132.8 kg x 8
Set 2: 127.5 kg x 8
Set 3: 127.5 kg x 8
Calf Press (Machine)
Set 1: 246.5 kg x 30
Set 2: 246.5 kg x 30
Set 3: 246.5 kg x 30
Upper (Sat)
Saturday, Jun 15, 2024 at 12:34pm
Incline Bench Press (Barbell)
Set 1: 67.5 kg x 8
Set 2: 67.5 kg x 8
Set 3: 67.5 kg x 8
Set 4: 67.5 kg x 8
Bent Over Row (Barbell)
Set 1: 107.5 kg x 6
Set 2: 107.5 kg x 6
Set 3: 107.5 kg x 6
Set 4: 107.5 kg x 6
Decline Bench Press (Machine)
Set 1: 77.5 kg x 8
Set 2: 77.5 kg x 8
Set 3: 77.5 kg x 8
Lat Pulldown - Close Grip (Cable)
Set 1: 57.5 kg x 6
Set 2: 57.5 kg x 6
Set 3: 57.5 kg x 5
Lower (Sun)
Sunday, Jun 16, 2024 at 11:04am
Squat (Barbell)
Set 1: 115 kg x 5
Set 2: 115 kg x 5
Set 3: 115 kg x 5
Set 4: 102.5 kg x 8
Leg Press (Machine)
Set 1: 277 kg x 10
Set 2: 277 kg x 10
Set 3: 277 kg x 10
Set 4: 277 kg x 10
Calf Press (Machine)
Set 1: 277 kg x 30
Set 2: 277 kg x 30
Set 3: 277 kg x 25
Seated Leg Curl (Machine)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6
Set 4: 95 kg x 6
Leg Press Horizontal (Machine)
Set 1: 127.5 kg x 8
Set 2: 127.5 kg x 8
Set 3: 127.5 kg x 8
Romanian Deadlift (Dumbbell)
Set 1: 30 kg x 9
Set 2: 30 kg x 9
Set 3: 30 kg x 9