Someone help with U/L split.

[krueman]

So this is what I do, pls tell me if it’s too much, it does take some time. But if I don’t do this I don’t feel like I’ve done much. 4 day upper lower split with the exception of back being on a lower day.

Upper

Chest
Flat db chest press
Incline db chest press
Decline db chest press

Triceps
Overhead db extensions
Chest supported tricep kickbacks
Skullcrushers

Biceps
One hand hammer curls
Curls

Shoulder
Db shoulder press (seating down)
Lateral raises (one had at a time)
Rear delt db row

Lower/back
Squads with weight
Bulgarian splits with weight 3x10
Db dead lift
Standing bent over db row
Dumbbell rows bench

All exercises are done in 4 sets of 10 reps. Except Bulgarian splits.

Edit: sorry I dunno why the format changed once I posted this.

 

[spirito]

@krueman I mean this as kindly as possible dude but this is absolute ass LMAO. Like don’t get me wrong you’ll hit a decent amount of muscles but this seems thrown together rather than intelligently designed. Just follow an established routine, homie. PHUL is solid, though may be a bit much. I always recommend Greg Knuckols routines for beginners.

I take it you only have access to dumbbells. The r/fitness wiki has good dumbbell routines you can use or Boostcamp has them as well.

If you want more detail or specifics, you can ask. But as a beginner you’re not going to know about things like periodization or deloads which professionals that are both good at what they do and good at training people have already accounted for and made well rounded programs.

Also, never waste time on a decline bench press. That’s advice for everyone out there. Flat bench hits your pecs well enough hell even when incline pressing hits your pecs extremely well beyond just the upper pec. You don’t have any sort of pulldown or flies or anything.

 

[krueman]

@spirito Lmao, it is ass just random shit I do as long as I do it. Alright, I’ll check those suggestions out. My main thing is scheduling, I can only do 4 days a week. Only access to dumbbells, bench, and pull up rack.

I gotta say, I have seen results though as shitty as it is. But I know it’s not optimum or efficient.

 

[spirito]

@krueman As a beginner, you can do anything and see progress but it’s very important to establish to proper habits from the get go because once shit gets hard it gets hard.

 

[krueman]

@spirito Hey man thanks for the help. Appreciate it. Found couple of programs that could work for me. One is 4 day split and one is found here is 3 day split. I’ve heard that you wanna do each muscle group twice a week for maximum gains. Regardless here are the two, let me know what u think pls and which one would u do if u were me. Besides the dumbbells, got a bench, pull up rack, resistant bands.

https://muscleevo.net/upper-lower-split-dumbbell/

https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

 

[spirito]

@krueman I’m more partial to the first because you hit everything twice a week. You can still see progress on the second of course (hence why people still see gains on a bro split). Usually 3 day splits are best for full body splits.

 

[krueman]

@spirito Ok perfect, I guess as long as it’s better than what I do now. It’ll cut my time in half also which is great.

I also found this from another user here, seems legit.

Day 1: Dumbbell Upper Body Workout

1. Bent Over Dumbbell Row 4 8-10
2. Dumbbell Bench Press 4 8-10
3. Dumbbell Lateral Raise 3 8-12
4. Dumbbell Pullover 3 8-12
5. Dumbbell Bicep Curl 2 8-12
6. Dumbbell Tricep Extension 2 8-12
7. Dumbbell Shrug 2 12-15

Day 2: Dumbbell Lower Body Workout

1. Goblet Squat 4 8-10
2. Dumbbell Stiff Leg Deadlift 4 8-10
3. Dumbbell Plie Squat 3 8-12
4. Dumbbell Hamstring Curl 3 8-12
5. Standing Dumbbell Calf Raise 3 8-12
6. Plank 3 20 Secs

Day 3: Dumbbell Upper Body Workout

1. One Arm Dumbbell Row 4 8-10
2. Dumbbell Shoulder Press 4 8-10
3. Incline Dumbbell Bench Press 3 8-12
4. Chest Supported Dumbbell Row 3 8-12
5. Dumbbell Hammer Curl 2 8-12
6. Dumbbell Floor Press 2 8-12
7. Seated Dumbbell Shrug 2 12-15

Day 4: Dumbbell Lower Body Workout

1. Dumbbell Stiff Leg Deadlift 4 8-10
2. Dumbbell Rear Lunge 4 8-10
3. Dumbbell Hip Thrust 4 8-10
4. Dumbbell Split Squat 3 8-12
5. Seated Dumbbell Calf Raise 3 8-12
6. Planks 3 20 Secs

 

[spirito]

@krueman I like this one a lot too but id get rid of dumbbell floor presses. They’re useless imo. I’d add another bicep exercise or lateral raises again.

Planks should be replaced with crunches. Planks don’t do shit, if your goal is hypertrophy. Decline crunches are amazing for ab growth.

 

[krueman]

@spirito Will do both. Thank you. I like this.

 

[spirito]

@krueman Hell yeah, homie if you ever have any questions feel free to hit me up. I’m not an expert at fuckin all but I was lost as hell for a good while when working out and trying to figure out what was what.

One major word of advice: don’t overthink it. Lifting heavy circles is all you really need. A lot of influencers try to con people into thinking this or that is optimal when variations rarely make much of a difference.

 

[krueman]

@spirito Yea man it can be overwhelming. I didn’t even know the names of the exercises, was so lost lol. Slowly got to know most started doing whatever. I always knew I wasn’t being efficient though. Thankfully no injuries, no real pain.

Just gonna follow the routine from someone here and I’ll switch out those 2 exercises. And also for pullovers I’m gonna replace it with chin-ups or pull-ups. Should be much better than what I do now.

 

[ibelieveintheonlyson]

@spirito Can I make PHUL work if I can only workout days 1, 3, and 4?

 

[spirito]

@ibelieveintheonlyson Eh, just find a 3 day routine at that point. As a beginner, a 3 day full body routine will still do wonders for your physique and strength.