wonderfullymade1972
New member
Hope you're all doing well, I've been in the gym consistently for 6 months and using ULUL, training for mostly strength and now im switching to mostly hypertrophy. Just wondering if this new split im trying is too much volume for each muscle group for a 4day split.
Chest(main focus)/Triceps Day:
Flat bench press 5x4
Incline dumbell press 6-10x4
Chest flye dumbell 8-12x4
Skull Crusher 6-10x3
Tricep pushdown(lateral head) 6-10 x3:
Dips till failure x3:
Back(main)/Biceps:
Bent-over Barbell row: 5x4:
Wide Grip Cable Row 8-12x4:
Lat Pull down 8-12x4:
Incline prone Y Raise 8-12x4:
Machine Preacher Curl 8-12x2:
Incline curl 8-12x2:
Hammer curl 8-12x2:
Pull-upsx3 till failure
Leg:
Seated Hamstring Curls
Pyramid up in weight
Pyramid down in reps
Set 1: 15-20 reps
Set 2: 12-15 reps
Set 3: 10-12 reps
Set 4: 8-10 reps
6 x 10-12 Hack Squats
3 x 10 Split Squats 4 seconds down, explode up
Leg Extension
Pyramid up in weight
Pyramid down in reps
Set 1: 15-20 reps
Set 2: 12-15 reps
Set 3: 10-12 reps
Set 4: 10 Reps, 3-4, 3-4 etc until you reach 25 total reps
Backwards Treadmill walk for 10 minutes
Shoulders(main)/Arms
Standing BB shoulder press: 5-8x3:
Seated Dumbell Shoulder Press 6-10x4:
Dumbbell Lateral Raise 10-15x4:
Reverse Flye Dumbell 10-15x4:
Seated incline DB curl 8-12x3:
Single Arm Cable Curl 12-15x3:
Single Arm cable push down 12-15x3
SKull crusher S/S with db hammer curl 8-12x3:
Stats so far:
138lb BW/66inch height
245lb bench
335lb squat
365lb deadlift
Chest(main focus)/Triceps Day:
Flat bench press 5x4
Incline dumbell press 6-10x4
Chest flye dumbell 8-12x4
Skull Crusher 6-10x3
Tricep pushdown(lateral head) 6-10 x3:
Dips till failure x3:
Back(main)/Biceps:
Bent-over Barbell row: 5x4:
Wide Grip Cable Row 8-12x4:
Lat Pull down 8-12x4:
Incline prone Y Raise 8-12x4:
Machine Preacher Curl 8-12x2:
Incline curl 8-12x2:
Hammer curl 8-12x2:
Pull-upsx3 till failure
Leg:
Seated Hamstring Curls
Pyramid up in weight
Pyramid down in reps
Set 1: 15-20 reps
Set 2: 12-15 reps
Set 3: 10-12 reps
Set 4: 8-10 reps
6 x 10-12 Hack Squats
3 x 10 Split Squats 4 seconds down, explode up
Leg Extension
Pyramid up in weight
Pyramid down in reps
Set 1: 15-20 reps
Set 2: 12-15 reps
Set 3: 10-12 reps
Set 4: 10 Reps, 3-4, 3-4 etc until you reach 25 total reps
Backwards Treadmill walk for 10 minutes
Shoulders(main)/Arms
Standing BB shoulder press: 5-8x3:
Seated Dumbell Shoulder Press 6-10x4:
Dumbbell Lateral Raise 10-15x4:
Reverse Flye Dumbell 10-15x4:
Seated incline DB curl 8-12x3:
Single Arm Cable Curl 12-15x3:
Single Arm cable push down 12-15x3
SKull crusher S/S with db hammer curl 8-12x3:
Stats so far:
138lb BW/66inch height
245lb bench
335lb squat
365lb deadlift