I need help with my upper body split
im trying to reform my previous upper body split because of a lack of gains and comfortability, but i need a bit of help. fyi im 3 months in and am seeing minimal progress, ive been consistent but have only gone up a little bit of weight. for context, look below (rpe on all of these are 8 --> 10)
previous upper body split
45 degree incline machine press:
2 warmup sets, 3 working sets, 6-8 reps, 3-5 min rest
pec deck
1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest
assisted pull up
1 warm up set, 3 working sets, 8-10 reps, 2-3 min rest
high-cable lateral raise
1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest
pendlay deficit row
1 warm up set, 2 working sets, 6-8 reps, 2-3 min rest
overhead cable triceps extension (bar attachment)
1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest
bayesian cable curl
1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest
NEW_______ (wont have any of the stuff above, not sure what to do with those)
Spider Curls
30 Degrees Incline Press
Chest-Supported T-Bar Row
Smith Machine Overhead Press
Assisted Pull Ups
Cable Lateral Raises
Reverse Flye
Overhead Tricep Extension
i could just be very impatient, please let me know
Posted Jun 27, 2026, 7:30 AM UTC