So for the past 8 weeks, I’ve been doing 4 exercises per muscle group x 3 sets x 5 reps for the following split:
- Back
- Legs (quad focused)
- Chest
- Legs (ham focused)
- Shoulders + Arms
- Legs (full coverage)
Before that rotation I was doing everything the same except 10 reps.
I decided to drop down to 3 sets and fewer exercises to see if I would hold weight better? My physical therapist even recommended the flow.
Did it work? Not really, but primarily due to diet (not eating enough).
Either way, it was a nice experimental / mix up for my routine.
Here’s what I’m doing now:
I’m back on a traditional push, pull, legs split.
Why? Traditionally, my fast metabolism does better with hitting muscles multiple times per week:
- Back day
- Chest day
- Leg Day
- Rest
- Repeat
Round 1: Upper body was absolutely whipped
Round 2: I was limping into the gym
And I think it’s because I’m not just lifting heavy. I’m not just lifting light. I’m not just lifting moderate. I’m integrating all three into one workout.
- Heavy weight lifting for size and strength
- Moderate weight lifting for strength
- Pump/volume light weight lifting
So far so good. I love it, and I’m feeling the pump. Still adjusting, but we will check on results weekly for strength and size, and at the end of the rotation for overall results.
Check out the workout below, and let me know if you have any feedback or questions. Feel free to share with me your own workout tips as well. I’m always game to hear them.
Day 1: Today (Push Day — 7 Exercises)
Two chest movements save energy for maximum shoulder and tricep volume.
- Shoulder Press (Dumbbell or Barbell) — 3 sets x 6–8 reps (Heavy)
- Bench Press (Flat or Incline) — 3 sets x 6–8 reps (Heavy)
- Chest Press Machine — 3 sets x 8–10 reps (Moderate)
- Lateral Raises (Cables or Dumbbells) — 3 sets x 12–15 reps (Light / Pump)
- Front Raises (Dumbbells or Plate) — 3 sets x 12–15 reps (Light / Pump)
- Overhead Tricep Extension — 3 sets x 8–10 reps (Moderate)
- Tricep Pushdowns — 3 sets x 12–15 reps (Light / Pump)
Day 2: Tomorrow (Pull Day — 6 Exercises)
An even 3-and-3 split between back and biceps to easily maintain upper body shape.
- Rack Pulls — 3 sets x 6–8 reps (Heavy)
- Lat Pulldowns — 3 sets x 8–10 reps (Moderate)
- Row Machine or Cable Row — 3 sets x 8–10 reps (Moderate)
- Incline Dumbbell Bicep Curls — 3 sets x 8–10 reps (Moderate)
- Bicep Cable or Machine Curls — 3 sets x 12–15 reps (Light / Pump)
- Hammer Curls — 3 sets x 10–12 reps (Moderate)
- Bonus: Abs — 100–200 reps
A balanced 3-and-3 layout for quads, glutes, and hamstrings, capped off with calves.
Day 3: Next Day (Leg Day — 7 Exercises)
- Barbell Squats — 3 sets x 6–8 reps (Heavy)
- Deadlifts (Conventional or Romanian) — 3 sets x 6–8 reps (Heavy)
- Leg Press (Feet Low) — 3 sets x 8–10 reps (Moderate)
- Weighted Wall Sit — 3 sets x 45–60 seconds (Time Hold)
- Adductor Machine — 3 sets x 12–15 reps (Light / Pump)
- Abductor Machine — 3 sets x 12–15 reps (Light / Pump)
- Standing or Seated Calf Raises — 3 sets x 12–15 reps (Heavy)
Day 4: Saturday (Rest Day)
Quick note for more context: I have often built upper body muscle way faster than lower body muscle. Let’s see how this ends up working.
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