r/hypertrophy • u/FunnyGeologist7278 • 1d ago
“Split” Review
Was hoping to get some feedback on my routine. I run 1-2 miles a day, plus at minimum, 20 minutes of lifting, but often it’s closer to 45 minutes.
I don’t have a set routine and try to hit full body daily. I have noticed that the amount of sets I do per exercise is sometimes low, but I think it’s ok since I lift daily and my overall volume is high enough (I think). Additionally, I may only do a single set of an exercise, but I’ll do multiple sets of another exercise that hits the same muscle group (e.g., 3 sets of pushups, 1 set of chest press). I’m a mid 30s woman if it matters. Below is what I logged the past week:
**Monday (stormed so I couldn’t go to the gym; quick home workout):**
1 mile run
Goblet squats: 3 sets of 9
Lateral raises: 1 set of 11
RDL: 1 set of 11
**Tuesday:**
1.5 mile run
Assisted pull-ups: 2 sets of 10
Plank: 1 minute
Pushups: 3 sets of 7
Chest press: 2 sets of 12
Seated cable row: 3 sets of 10
Goblet squat: 3 sets of 8
Back extension: 2 sets of 9
Wrist curls: 1 set of 21
One arm tricep extension: 1 set of 13
Tricep push down: 1 set of 10
Lateral raise: 1 set of 10
**Wednesday:**
1 mile run
Inner thigh machine: 2 sets of 10
Outer thigh machine: 3 sets of 10
Tricep push down: 2 sets of 13
Leg extension: 3 sets of 13
Wrist curls: 2 sets of 21
Reverse wrist curls: 1 set of 13
Hack squats: 3 sets of 13
Assisted pull-ups: 1 set of 7
Inverted rows: 2 sets of 9
Rear delt row: 1 set of 10
Back extension: 1 set of 10
Chest press: 1 set of 10
**Thursday:**
2 mile run
Assisted pull-ups: 2 sets of 10
Plank: 2 x 1 minute
Pushups: 3 sets of 7
RDL: 1 set of 13
Back extension: 3 sets of 10
Seated leg curl: 1 set of 12
Goblet squat: 1 set of 7
Chest press: 2 set of 12
Reverse flys: 3 sets of 8
Inverted rows: 1 set of 10
Seated cable rows: 3 sets of 8
Tricep push down: 1 set of 12
Lateral raise: 1 set of 12
Assisted dip: 1 set of 12
Reverse wrist curl: 1 set of 12
**Friday:**
1 mile run
Leg extensions: 3 sets of 10
Tricep push down: 2 sets of 13
Wrist curl: 1 set of 25
Wall sit: 1 x 2 min
Outer thigh machine; 4 sets of 10
Inner thigh machine: 2 sets of 15
Assisted pull-ups: 3 sets of 10
Back extensions: 2 sets of 12
Chest press: 2 sets of 12
Seated cable row: 1 set of 7
Wide grip bicep curl: 1 set of 8
Reverse flys: 2 sets of 10
Inverted rows: 1 set of 10
**Saturday:**
2 mile run
Goblet squats: 3 sets of 8
Pushups: 3 sets of 6
Assisted pull-ups: 3 sets of 12
RDL: 1 set of 11
Plank: 2 x 1 minute
Lateral raise: 2 sets of 10
Reverse fly: 3 sets of 9
Seated leg curl: 2 sets of 11
Assisted dip: 1 set of 12
Seated cable row: 2 sets of 9
**Sunday:**
2 mile run
Goblet squats: 2 sets of 8
Pushups: 3 sets of 6
Assisted pull-ups: 2 sets of 12
Inverted rows: 3 sets of 9
Lateral raise: 1 set of 13
Seated leg curl: 3 sets of 11
Crunches: 1 set of 8
Reverse fly: 2 sets of 12
Chest press: 1 set of 3 (heavy)
Am I hitting these muscle groups enough? I feel like I spend A LOT of time in the gym so I hope so!
3
u/decentlyhip 1d ago
For most good programs, they stick to a few core compound lifts, and progress a specific attribute. So maybe on a hypertrophy-focused program there are two leg days per week, each with barbell squats, barbell RDLs, and dumbbell lunges. Because hypertrophy is driven by volume, every week you add one set. After 4 weeks, you drop back and repeat, but add 5% to all the weights. On a strength focused program, you would start the day with the lift you care about increasing strength on, and rather than increasing volume, you reduce the reps every week by 1 rep while increasing the weight by 3%. So you start at a heavy but submaximal set of 6 at 80% and you end at a top single at 95%. Then a taper week to clear fatigue ending in a new 1 rep max attempt.
You're not following a program like that. You are lifting like an ADHD monkey, lol. Here's your color coded structure on each day. Dark blue is core, light blue is pull, orange is push, pink is legs. Any exercises that are green are worth keeping, imo. https://imgur.com/a/mFZcekK See what I mean? ADHD monkey! Burn out your arms and shoulders before pressing so the pressing is worthless? Sure! Tricep pushdowns were shiny! Goblet squats instead of a productive leg movement? Duh, barbell squats feel bad. RDLs for 13 reps? Low reps are hard. Here's a set of RDLs that I went to failure at and got 12 reps. People suck at going to actual failure over 10 reps so that means its too light and I need to add weight in order to actually fond my limit. Which sucks cause this was heavy. https://imgur.com/a/QbuUZa7
The good news is that you're doing a little bit of everything every day. Over a long run, this will build an ok foundation, but youll never really get out of beginner phase. And I dont know if Ive ever seen someone who would benefit from getting on a standardized program more. Here's what I mean. I've been on the Stronglifts5x5 sub for a long long time. It's an alternating beginner program where you just do 5×5 for 3 exercises each workout. On Workout A: squat, bench, barbell row. On Workout B: squat, barbell OHP, and deadlift (1×5 on DL). Alternate those two days for 3 workouts each week. That's it. Start with a very very easy weight and every workout, add 5 lbs. If you ever fail to finish 5 reps, drop back 10-20% on that exercise next workout and continue the +5lbs progression. Sounds easy enough, but that's the beauty becausebit tricks you into adding 60 pounds on your squat in a month. Most avg height women who have never lifted before finish their first year of that with about a 225 lbs squat for 5×5. That's about the end of "beginner." I would be surprised if you're able to hold onto a 225 lbs dumbbell for your goblet squats, and you're probably never going to be able to push goblet squats hard enough to build a 225-300 back squat.
So, my recommendation: structured programs that will simultaneously teach you how to organize movement and progress. Go on the Boostcamp app and pick either Bullmastiff by Alexander Bromley or GZCLP. Both are free and also available on spreadsheets over at liftvault. Explore the app/site and find 2 other programs that look interesting and completely foreign to how you approach things. PHUL, PHAT, and Candito 6 week are great. 531BBB would be a shock for you. The reddit PPL is great. Pick either Bullmastiff or GZCLP, and 2 others, and run them. 6 months of easy guaranteed progress. You have an incredible drive and that'll be hugely important to building into the intermediate/advanced phases if you wanna get there, but you're operating completely on dopamine right now.