Rate my routine
Hello,
I’d appreciate some feedback on my current routine.
I' am 35M, training for 2 years from home(so equipment is quite limited for now). Main goal is hypertrophy, currently 180cm/76,5kg (5'9"/168lbs) and lean-bulking on 300~kcal surplus from mid September 2025. The plan is to continue till May/June. So far I have gained ~5,5kg(12lbs).
Upper #1
| Exercise | Sets | Rep range |
|---|---|---|
| Bench press | 3 | 5 - 8 |
| Flat db fly | 2 | 8 - 12 |
| Lat pulldown (neutral grip) | 3 | 7 -10 |
| Cable row (wide grip) | 3 | 7 - 10 |
| Lateral raise | 3 | 8 - 12 |
| Preacher curl (ez bar) | 2 | 7 - 10 |
| Incline curl | 2 | 8 - 12 |
| Overhead triceps ext. (rope) | 3 | 8 - 12 |
Upper #2
| Exercise | Sets | Rep range |
|---|---|---|
| Incline bb press (45 degree) | 3 | 5 - 8 |
| Flat db fly | 2 | 8 - 12 |
| Pull up (neutral grip) | 2 | 1 - 10 |
| Lat pulldown (overhand wide) | 2 | 8 - 12 |
| Cable row (wide grip) | 2 | 7 - 10 |
| Lateral raise (lying, 45 degree incline) | 3 | 8 - 12 |
| JM Press (ez bar) | 2 | 7 - 10 |
| Overhead triceps ext. (rope) | 2 | 8 - 12 |
| Preacher curl (ez bar) | 3 | 7 - 10 |
Lower #1
| Exercise | Sets | Rep range |
|---|---|---|
| Back squat | 2 | 5 - 8 |
| Platz squat | 2 | 7 - 10 |
| RDL | 3 | 7 - 10 |
| Single leg standing calf rise | 3 | 15 - 20 |
| Powell rise | 3 | 8 - 12 |
| AB roll | 3 | 15 - 30 |
Lower #2
| Exercise | Sets | Rep range |
|---|---|---|
| Back squat | 2 | 5 - 8 |
| RDL | 2 | 7 - 10 |
| Single leg extension | 2 | 8 - 12 |
| Leg curl | 2 | 8 - 12 |
| Single leg standing calf rise | 3 | 15 - 20 |
| Powell rise | 3 | 8 - 12 |
| AB roll | 3 | 15 - 30 |
Posted Apr 7, 2026, 11:25 AM UTC
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