Relative newbie to the gym. I'm trying to develop a balanced program with an Upper Lower split with exercises I enjoy. Is there anything I'm missing or overtraining? Apologies for another "rate my routine" post.
Day 1 - Upper, Pull
Barbell Row - 3x6-8
Lat Pulldown - (Wide grip) - 3x10-12
Seated Cable Row (Narrow Grip) - 3x10-12
Face Pulls - 4x15-20
Incline Dumbbell Curls (Seated) - 4x10-12
Hammer Curls (Dumbbell, Standing) - 4x10-12
Day 2 - Lower
Squats - 3x6-8
Romanian Deadlift (Barbell) - 3x10-12
Leg Press (Machine, 45 Degrees - feet higher for Glute emphasis) - 3x10-12
Leg Curls (Seated) - 3x10-12
Leg Extensions - 3x10-12
Calf Raises (Standing, Machine) - 4x15-20
Day 3 - Upper, Push
Bench Press (Flat, Barbell) - 3x6-10
Incline Dumbbell Bench Press - 3x10-12
Dumbbell Overhead Press (Seated) - 3x10-12
Lateral Raises (Dumbbell)- 4x15-20
Overhead Tricep Extension - 4x10-12
Tricep Pushdown - 4x10-12
Day 4 - Lower, Accessories
Bulgarian Split Squats (Glute focused stance, Dumbbell) - 3x10-12
Leg Curl (Seated) - 3x10-12
Leg Extension - 3x10-12
Pec Deck - 3x10-12
Chest Supported Row (Machine) 3x10-12
Preacher Curls (Machine) - 4x10-12
Lateral Raises (Dumbbell) - 4x15-20
30M, I'll likely be on a fat loss phase for a little while before moving into a bulk phase.
Posted Oct 10, 2025, 7:17 PM UTC