Need advice regarding workout split
I have been going to the gym for the past year now and I haven't been really very consistent. I have recently started going consistent for past 3 months now and wanna know if my program is good. I made this myself with the learning for the past year and chat gpt too. I wanna know if i should change anything or add/remove any exercises. I follow a PPL split with one leg day as a also play football. It goes like Push-Pull-Legs-Rest-Push-Pull-Rest then repeat.
PUSH Barbell Flat Bench Press — 3×6–8 (1–2 RIR) Incline Smith Press — 2×8–10 (1–2 RIR) Dumbbell Lateral Raise — 3×12–15 (0–1 RIR) Triceps Rope Pushdown — 3×10–12 (0–1 RIR)
PULL Lat Pulldown (neutral/medium grip) — 3×8–10 (1–2 RIR) Seated Cable Row (neutral handle) — 2×8–10 (0–1 RIR) Reverse Pec Deck — 3×12–15 (0 RIR) Dumbbell Curl — 2×10–12 (0–1 RIR) Hammer Curl — 2×10–12 (0–1 RIR) Hyperextension 1xAMRAP
LEGS Leg Press — 3×8–12 (1–2 RIR) Hamstring Curl — 3×10–12 (0–1 RIR) Leg Extension — 2×12–15 (0–1 RIR) Calf Raises — 3×10–12 (0–1 RIR)
I try to push all my sets hard and near failure.
Posted Mar 5, 2026, 7:51 PM UTC