I am considering a new training plan. I have been lifting for about 1.5yrs but started really digging into it more recently. I have quite few free time on my schedule (therefore i can train at most 4 days/wk for 45-50 minutes max) and i am already quite strong in my legs (to the point where i just aim to mantain that) and on the contrary quite weaker on the shoulders also due to past light injuries.
What i came up to is a split organized throughout 2 weeks cycles of Upper / Lower / rest / Push / Pull / rest / rest
in which on week1 i will focus my U / L in strenght, and on week2 in hypertrophy.
What i came up with is the following (keep in mind that my gym, as absurd as it may sound, does not have cables, just machine alternatives to them). Do you think it is good enough? I don't seek full optimality as i recognise i cannot afford to put the adequate effort to obtain it, but at least i would like not to waste completely time and potential gains.
Upper : Week 1
flat bench (bb) 3 sets 6-8 reps
30° bench (db) 3 sets 6-10 reps
bent over row 3 sets 6-8 reps
pull ups 3 sets 6-10 reps
military press (machine/db) 2 sets 6-8 reps
curls (regular / hammer) 3 sets 6-10 reps
Upper: week 2
30° bench (bb) 3 sets 8-12 reps
flat bench (db) 4 sets 8-12 reps
butterfly (machine) 3 sets 8-12 reps
lat raise (machine/db) 3 sets 8-12 reps
dips 4 sets 8-12 reps
inclined seated curls 3 sets 8-12 reps
Lower: week 1
squat 3 sets 6/10 reps
leg curl 4 sets 8/12 reps
calf 3 sets 8 reps
leg ex 3 sets 8/12 reps
ab crunch 3 sets 6/10 reps
Lower: week 2
leg press 4 sets 12 reps
leg curl 4 sets 8/12 reps
calf 3 sets 8 reps
leg ex 3 sets 8/12 reps
farmer walk 3 sets 45 sec
Push:
30°/flat bench (bb) 4 sets 8-12 reps
butterfly 3 sets 8-12 reps
tricep ex / dips 4 sets 8-12 reps
reverse fly 4 sets 10-12 reps
military press 3 sets 8-12 reps
Pull:
Pullups 4 sets 8-12 reps
deadlift 3 sets 6-9 reps
pulley 3 sets 8-12 reps
curls 3 sets 8-12 reps
db pullover 3 sets 8-12 reps
What i came up to is a split organized throughout 2 weeks cycles of Upper / Lower / rest / Push / Pull / rest / rest
in which on week1 i will focus my U / L in strenght, and on week2 in hypertrophy.
What i came up with is the following (keep in mind that my gym, as absurd as it may sound, does not have cables, just machine alternatives to them). Do you think it is good enough? I don't seek full optimality as i recognise i cannot afford to put the adequate effort to obtain it, but at least i would like not to waste completely time and potential gains.
Upper : Week 1
flat bench (bb) 3 sets 6-8 reps
30° bench (db) 3 sets 6-10 reps
bent over row 3 sets 6-8 reps
pull ups 3 sets 6-10 reps
military press (machine/db) 2 sets 6-8 reps
curls (regular / hammer) 3 sets 6-10 reps
Upper: week 2
30° bench (bb) 3 sets 8-12 reps
flat bench (db) 4 sets 8-12 reps
butterfly (machine) 3 sets 8-12 reps
lat raise (machine/db) 3 sets 8-12 reps
dips 4 sets 8-12 reps
inclined seated curls 3 sets 8-12 reps
Lower: week 1
squat 3 sets 6/10 reps
leg curl 4 sets 8/12 reps
calf 3 sets 8 reps
leg ex 3 sets 8/12 reps
ab crunch 3 sets 6/10 reps
Lower: week 2
leg press 4 sets 12 reps
leg curl 4 sets 8/12 reps
calf 3 sets 8 reps
leg ex 3 sets 8/12 reps
farmer walk 3 sets 45 sec
Push:
30°/flat bench (bb) 4 sets 8-12 reps
butterfly 3 sets 8-12 reps
tricep ex / dips 4 sets 8-12 reps
reverse fly 4 sets 10-12 reps
military press 3 sets 8-12 reps
Pull:
Pullups 4 sets 8-12 reps
deadlift 3 sets 6-9 reps
pulley 3 sets 8-12 reps
curls 3 sets 8-12 reps
db pullover 3 sets 8-12 reps