Upper
Bench Press (4 x 4-6)
Incline Bench Press (2 x 6-8)
Deadlift (2 x 5-7)
Military Press (2 x 6-8)
Pull-Ups (? x 30)
Skull-Crushers (3 x 6-10)
T-Bar Row (2 x 6-8 + Rest Pause)
Lateral Raise (2 x 8-12 + Hold + Partials)
Reverse Fly (3 x 8-12)
Lower
Squat (2 x 5-7)
Front Squat (2 x 5-7)
RDL (2 x 5-7)
Hip Thrust (2 x 5-7)
Leg Press (2 x 5-7)
Seated Hamstring Curl (2 x 6-8 + Rest Pause + Forced Reps)
Calf Raises (2 x 8-12)
Dumbbell Curl (2 x 6-10)
Hammer Curl (2 x 6-10)
It is a 4 day split (upper/lower). I plan to do upper on day 1, lower on day 2, rest for one day and then repeat so its kind of not always 4 days a week, sometimes 5.
My main priority is bench press as it is my weakest lift in terms of strength.
For pull-ups, the ? means just as many sets as I need to reach total of 30 reps with each set around 1-2 RIR. I heard this online somewhere, but instead it was 20 reps. I would add weight but apparently it is not allowed in my gym. Should I do lat pulldowns instead or stick to pull ups because I like pull ups more and find it more just impressive instead.
Bench Press (4 x 4-6)
Incline Bench Press (2 x 6-8)
Deadlift (2 x 5-7)
Military Press (2 x 6-8)
Pull-Ups (? x 30)
Skull-Crushers (3 x 6-10)
T-Bar Row (2 x 6-8 + Rest Pause)
Lateral Raise (2 x 8-12 + Hold + Partials)
Reverse Fly (3 x 8-12)
Lower
Squat (2 x 5-7)
Front Squat (2 x 5-7)
RDL (2 x 5-7)
Hip Thrust (2 x 5-7)
Leg Press (2 x 5-7)
Seated Hamstring Curl (2 x 6-8 + Rest Pause + Forced Reps)
Calf Raises (2 x 8-12)
Dumbbell Curl (2 x 6-10)
Hammer Curl (2 x 6-10)
It is a 4 day split (upper/lower). I plan to do upper on day 1, lower on day 2, rest for one day and then repeat so its kind of not always 4 days a week, sometimes 5.
My main priority is bench press as it is my weakest lift in terms of strength.
For pull-ups, the ? means just as many sets as I need to reach total of 30 reps with each set around 1-2 RIR. I heard this online somewhere, but instead it was 20 reps. I would add weight but apparently it is not allowed in my gym. Should I do lat pulldowns instead or stick to pull ups because I like pull ups more and find it more just impressive instead.