Review and Advice Needed: Upper-Lower Split Routine - Seeking Feedback on Volume and Exercise Selection"

[guille]

Hey everyone!

I've been using an upper-lower split routine for my workouts and would love to get some feedback and advice. I'm aiming to optimize my routine for muscle growth while avoiding excessive fatigue or "junk volume." Here's what my routine looks like:

Upper Body Routine:

1. Bench Press (Barbell) - 5 sets x 10 reps (First Set is warm up with the bar)
2. Incline Bench Press (Dumbbell) - 3 sets x 12 reps
3. Bent Over Row (Barbell) - 4 sets x 12 reps
4. Shrug (Barbell) - 4 sets x 12 reps
5. Seated Overhead Press (Barbell) - 4 sets x 12 reps
6. Lat Pulldown (Cable) - 4 sets x 12 reps
7. Bicep Curl (Cable) - 4 sets x 12 reps
8. Triceps Pushdown - 4 sets x 12 reps
9. Hammer Curl (Dumbbell) - 4 sets x 10-12 reps
10. Seated Overhead Extensions (Tricep Bar) - 4 sets x 10-12 reps

Lower Body Routine:

1. Full Squat - 4 sets x 10 reps
2. Deadlift (Trap bar) - 3 sets x 12 reps
3. Calf Raise (Trap Bar) - 3 sets x 10-12 reps
4. Hip Thrust (Barbell) - 3 sets x 12 reps
5. Seated Cable Crunch - 4 sets x 10 reps
6. Cable Twist (Up to down) - 3 sets x 10 reps
7. Hanging Leg Raise - 4 sets x 10 reps

I'm specifically interested in knowing:

• Does this upper-lower split seem balanced in terms of volume and exercise selection?
• Am I including too many sets for certain muscle groups, potentially leading to "junk volume"?
• Any recommendations for optimizing this routine for better muscle growth without overdoing it?

I appreciate any insights, suggestions, or critiques you might have on this routine. Thank you in advance for your help!

 

[royalblue27]

@guille Hi um yeah there’s a bit of junk volume