Workout 1

Days performed: Saturday, Monday, Wednesday

1. Lat pulldown, 4 sets of 10 reps at 70% of 1 RM
2. Reverse grip Lat pulldown, 4 sets of 10 reps at 70% of 1 RM
3. Flat chest press on a machine, 4 sets of 10 reps at 70% of 1 RM
4. Incline chest press on a machine, 4 sets of 10 reps at 70% of 1 RM
5. Chest fly on a machine, 4 sets of 10 reps at 70% of 1 RM
6. Parallel dips for lower chest, 4 sets of 10 reps
7. Leg press on a machine, 4 sets of 10 reps at 70% of 1 RM
8. Seated front leg curl on a machine, 4 sets of 10 reps at 70% of 1 RM
9. Prone hamstring leg curl on a machine, 4 sets of 10 reps at 70% of 1 RM
10. Seated calf raises on a machine, 4 sets of 10 reps at 70% of 1 RM
11. Dumbbell pullover for chest, 4 sets of 10 reps at 70% of 1 RM
12. Wide grip T-bar row for back, 4 sets of 10 reps at 70% of 1 RM
13. Neutral grip T-bar row for back, 4 sets of 10 reps at 70% of 1 RM
14. Ab crunches on 5 different angles, 2 sets of 10 reps on each angle, 100 reps in total
15. Leg raises on a captains chair, 4 sets of 10 reps
16. Waist twisting on a disc, 1 set of 200 reps
17. Running on a treadmill for 10 minutes at a speed of 9 miles per hour

Workout 2
Days performed: Sunday, Tuesday, Thursday
1. Seated overhead shoulder press on a smith machine, 4 sets of 10 reps at 70% of 1
RM
2. Lateral raise for side delts, 4 sets of 10 reps at 70% of 1 RM
3. Seated reverse fly on a machine for rear delts, 4 sets of 10 reps at 70% of 1 RM
4. Standing bicep curls with an EZ bar, 4 sets of 10 reps at 70% of 1 RM, with both
hands
5. Seated bicep curls with a dumbbell, 4 sets of 10 reps at 70% of 1 RM, for each hand
6. Standing hammer curls with a dumbbell, 4 sets of 10 reps at 70% of 1 RM, for each
hand
7. Seated triceps extension with a dumbbell, 4 sets of 10 reps at 70% of 1 RM, for each
hand
8. Cable triceps push down with rope, 4 sets of 10 reps at 70% of 1 RM, for each hand
9. Cable triceps push down with bar, 4 sets of 10 reps at 70% of 1 RM, for each hand
10. Dumbbell shrugs, 4 sets of 10 reps at 70% of 1 RM, for each hand
11. Seated front wrist curls with an EZ bar, 4 sets of 10 reps at 70% of 1 RM with both
hands
12. Seated back wrist curls with a dumbbell, 4 sets of 10 reps at 70% of 1 RM with each
hand
13. Ab crunches on 5 different angles, 2 sets of 10 reps on each angle, 100 reps in total
14. Leg raises on a captains chair, 4 sets of 10 reps
15. Running on a treadmill for 10 minutes at a speed of 9 miles per hour
Below you will find a research-based analysis of your current six-day routine (Workout 1 on
Saturday/Monday/Wednesday and Workout 2 on Sunday/Tuesday/Thursday), followed by
suggested changes. The goal is to align your plan more closely with current exercise science
findings related to hypertrophy (muscle growth), strength, and overall training efficiency.

Below you will find a research-based analysis of your current six-day routine (Workout 1 on
Saturday/Monday/Wednesday and Workout 2 on Sunday/Tuesday/Thursday), followed by
suggested changes. The goal is to align your plan more closely with current exercise science
findings related to hypertrophy (muscle growth), strength, and overall training efficiency.

1. Evidence-Based Analysis of Your Current Routine

A. Frequency and Volume

1. Training Frequency

• You are training each major muscle group three times per week (e.g., chest/back/legs on
Sat/Mon/Wed, shoulders/arms on Sun/Tue/Thu).

• Science indicates that training each muscle group 2–3 times per week can be effective for
hypertrophy—provided that the total volume (sets × reps × intensity) is balanced and you can
recover fully.

• However, you’re doing a large number of exercises per session (especially on the
chest/back/leg day), which can make it challenging to sustain high performance and adequate
recovery.

2. Training Volume

• Each day includes many exercises and 4 sets of 10 reps for nearly all movements. While
70% 1RM and 8–12 reps are classic hypertrophy ranges, the total volume per muscle group
in a single session can become excessive when you do 5+ exercises targeting the same area
(e.g., chest is hit with flat press, incline press, fly, dips, pullover all in one session).

• Research suggests that distributing volume across multiple sessions is often more beneficial
than packing a large number of sets for the same muscle into one workout, especially if
you’re training the same muscles frequently throughout the week.

B. Exercise Selection and Muscle Activation

1. Compound vs. Isolation Movements

• Compound exercises (e.g., barbell squats, barbell deadlifts, barbell rows, standing overhead
press) recruit a larger number of muscle fibers and can be more efficient for both strength and
hypertrophy.
• Your routine relies heavily on machines (leg press, chest press machine, etc.) and multiple
variations of isolation or semi-isolation lifts (e.g., multiple cable triceps pushdown
variations).

• Research consistently shows that free-weight compound exercises often elicit better
functional strength gains and robust hypertrophy because they engage more stabilizing
musculature and allow progressive overload more naturally.

2. Overlap and Redundancy

• On chest/back/leg days (Workout 1), you have 5+ chest exercises and 3 back exercises in a
single session, which can lead to overlapping muscle recruitment (e.g., lat pulldown, reverse
grip lat pulldown, wide-grip T-bar, neutral-grip T-bar).

• Similarly, on shoulder/arm days (Workout 2), you have three different types of triceps
pushdowns plus a dumbbell overhead extension. This volume can be beneficial for advanced
lifters if carefully managed. However, the large overlap can also lead to diminishing returns
and potential overuse if not periodized properly.

C. Progressive Overload and Periodization

1. Intensity Fixed at 70% 1RM

• Training at 70% 1RM (~10–12 rep range) is a reasonable starting point for hypertrophy;
however, evidence indicates that varying loads (from ~60% to 85% 1RM, and occasionally
heavier) can yield greater long-term gains.

• Progressive overload—systematically increasing weight, reps, or sets over time—is critical.

Sticking rigidly to 70% 1RM without progressive adjustments may stall progress.

2. Periodization

• Incorporating “phases” (e.g., higher-rep hypertrophy phases, moderate-rep strength phases,

occasional heavier/lower-rep phases) is well-supported in exercise science to prevent plateaus
and reduce injury risk.

D. Recovery Considerations

• Performing high-volume workouts six days a week leaves only one rest day (Friday).

• Research highlights that adequate sleep, nutrition, and at least 1–2 full rest days per week
can improve muscle repair, growth, and performance.

• If you notice lingering soreness, performance drops, or signs of overtraining (e.g., poor
sleep, fatigue), you may benefit from adjusting overall volume or splitting days differently.
2. Key Findings and “Scientific Correctness”

• Pros

• Adequate frequency for most muscle groups (2–3×/week can be effective).

• Multiple sets of 8–12 reps (the classic hypertrophy range).

• Inclusion of some major muscle groups each session (chest, back, legs, shoulders, arms).

• Inclusion of core/ab work and short cardio sessions.

• Potential Cons / Suboptimal Areas

• Excessive exercise selection per muscle group in one session could lead to junk volume.

• Lack of some foundational free-weight moves (e.g., barbell squat, deadlift variations,
standard barbell row, overhead press) that often provide superior overall stimulus.

• Fixed intensity (70% 1RM) without clear progression or periodization.

• Minimal rest days and potentially high overall volume may be challenging for recovery.

When matching the routine to the latest exercise science on optimal muscle growth, strength
development, and balanced training, the volume and exercise selection can be refined.

3. Proposed Adjustments for Optimization

Below are two possible pathways:

1. Refine Your Current 6-Day Split (keeping the same overall structure but trimming and
adjusting).

2. Switch to a 4-Day or 5-Day Split (e.g., Upper/Lower, Push/Pull/Legs) to redistribute

volume more evenly.

Option A: Refine the 6-Day Split

1. Reduce Redundancy on Each Day

• Workout 1 (Chest/Back/Legs)

• Pick 2–3 primary chest exercises rather than 5. For instance:

• Flat Barbell or Dumbbell Press

• Incline Press (machine or free weight)

• Dips (optional as a finishing move)

• For back, consider these two big moves:

• One vertical pull: Lat Pulldown (you can alternate grip styles over different sessions instead
of doing 2 pulldown variations the same day)

• One horizontal pull: T-Bar Row or Barbell Row (choose wide or neutral grip each session
or alternate)

• Legs:

• Keep Leg Press if you prefer a machine, but consider adding a compound free-weight
move like a Barbell Squat (if safely possible) or hack squat.

• 1 hamstring isolation (e.g., prone leg curl) is fine.

• 1 calf movement is fine.

• Result: Fewer total exercises but more focus and energy to progress heavier on each.

• Workout 2 (Shoulders/Arms)

• Shoulders:

• Seated or standing Overhead Press (Smith or free bar)—one main compound.

• Lateral Raise or Upright Row for side delts.

• Reverse Fly for rear delts (machine or dumbbell).

• Arms:

• Choose 1–2 movements for biceps (e.g., EZ Bar Curl + Hammer Curl).

• Choose 1–2 movements for triceps (e.g., Overhead Extension + Cable Pushdown).

• You do not need three separate pushdown variations on the same day; alternate them across
workouts if you enjoy variety.

• Traps: Dumbbell Shrugs are fine.

• Forearms: 1–2 sets each of wrist curls and reverse wrist curls suffice.

• Abs:
• 2–3 targeted ab exercises per session are usually enough (leg raises, crunches, etc.). Volume
can be distributed across the week.

2. Incorporate Progressive Overload

• Rather than always doing 70% 1RM for 10 reps, cycle rep ranges:

• 3–4 weeks at 8–12 reps.

• 3–4 weeks at 6–8 reps.

• Periodically test heavier sets of 5–6 reps or even 3–5 reps for strength phases.

• Gradually add weight (even if 2.5-5 lb increments) or add a rep or two when you hit the
upper bound of your rep range.

3. Ensure Adequate Rest and Recovery

• Maintain at least one complete rest day (Friday), or consider using one of your “off” days
to do only light cardio/mobility if you feel fatigued.

• Use deload weeks (reduced volume/intensity) every 6–8 weeks to aid recovery.

Option B: Switch to a 4- or 5-Day Split

An alternative is to adopt a well-researched split such as Upper/Lower (4 days a week) or

Push/Pull/Legs (commonly 5–6 days a week). Examples:

• 4-Day Upper/Lower

• Mon: Upper Body (Chest, Back, Shoulders, Arms)

• Tue: Lower Body (Quads, Hamstrings, Glutes, Calves, Abs)

• Thu: Upper Body

• Fri: Lower Body

• (Wed/Sat/Sun: Rest or light cardio/abs)

• 5-Day or 6-Day Push/Pull/Legs

• Day 1 – Push (Chest, Shoulders, Triceps)

• Day 2 – Pull (Back, Rear Delts, Biceps)

• Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

• Day 4 – Rest or repeat

• Day 5 – Push

• Day 6 – Pull

• Day 7 – Legs or Rest

Either of these splits helps spread your volume more evenly throughout the week, usually
resulting in better focus and recovery for each muscle group.

4. Summary of Key Takeaways

1. Yes, you are hitting all major muscles—and with high frequency—but the overall
volume and exercise redundancy may not be necessary or optimal.

2. Include more compound barbell/dumbbell lifts (squats, deadlifts, free-weight rows,

overhead presses) to maximize muscle fiber recruitment.

3. Consider reducing the number of exercises targeting the same muscle on the same day
and redistribute the volume across the week.

4. Progressive Overload: Vary rep ranges over time, track your loads, and systematically
increase either weight or reps to keep muscles adapting.

5. Prioritize Recovery: Ensure at least one full rest day, and watch for symptoms of
overtraining.

By trimming redundant exercises, incorporating progressive overload, and including some

heavier compound lifts, you will be more closely aligned with the current evidence on
strength and hypertrophy. This will help you continue making gains and avoid unnecessary
fatigue or potential overuse injuries.

Below is a Push/Pull/Legs (PPL) program designed to be run in a repeated cycle (e.g., 6

days on, 1 day off, or 3 days on, 1 day off, depending on your schedule and recovery). Each
workout reflects the best principles from exercise science for hypertrophy and strength—
namely compound-heavy exercises, progressive overload, appropriate volume (generally
10–20 sets per muscle group per week), variations in rep ranges, and enough accessory
work to round out each muscle group.

GENERAL GUIDELINES & BEST PRACTICES

1. Warm-Up Properly
• Start each session with dynamic movements (e.g., arm circles, hip openers), followed by a
few light sets of your first compound exercise to prepare joints and muscles.

2. Progressive Overload

• Aim to either add a small amount of weight (2.5–5 lbs / 1–2 kg) when you can perform all
sets at the target rep range with solid form, or increase reps slightly within that range before
adding weight again.

3. Effort & Proximity to Failure (RPE/RIR)

• Train most sets around RPE 7–9 (i.e., stop 1–3 reps before absolute failure, also termed 1–3
RIR). This ensures sufficient stimulus without excessive fatigue that hampers recovery.

4. Tempo & Form

• Controlled eccentric (lowering phase) of ~2 seconds, explosive concentric (lifting phase)

while keeping tension on target muscles.

• Maintain proper bracing: engage your core, keep a neutral spine, and ensure correct posture
to minimize injury risk.

5. Rest Periods

• 2–3 minutes between heavy compound movements (squats, deadlifts, bench press, etc.).

• 60–90 seconds for accessory/isolation lifts.

6. Ab/Core Work

• Incorporate additional core/ab exercises if desired (e.g., planks, weighted crunches, cable
woodchoppers) at the end of Pull or Leg sessions.

7. Frequency

• Most people will do:

• Push – Pull – Legs – Rest – and repeat

OR

• Push – Pull – Legs – Push – Pull – Legs – Rest if you can handle higher frequency.

• Listen to your body. If you’re too sore or fatigued, add an extra rest/mobility day.

WORKOUT 1: PUSH

Focus: Chest, Shoulders, Triceps, plus ancillary movements.

1. Barbell Bench Press

• Sets x Reps: 4 × 5–8

• Intensity: Heavy compound for overall chest mass and pressing strength.

• Tip: Keep shoulder blades retracted, feet planted firmly on the floor.

2. Standing Overhead Press (Barbell or Dumbbell)

• Sets x Reps: 3 × 6–8

• Intensity: Focus on strict form; avoid excessive back arch.

• Tip: Tuck the chin slightly on the press, lock out overhead.

3. Incline Dumbbell Press

• Sets x Reps: 3 × 8–10

• Target: Upper chest.

• Tip: Control the descent; get a good stretch at the bottom.

4. Dumbbell (or Cable) Lateral Raise

• Sets x Reps: 3 × 10–12

• Target: Medial deltoids for shoulder width.

• Tip: Maintain slight elbow bend; lift until arms are parallel to the floor.

5. Triceps Dips (Parallel Bars)

• Sets x Reps: 3 × 8–10 (weighted if bodyweight alone is too easy)

• Focus: Triceps + lower chest synergy.

• Tip: Lean slightly forward for more chest emphasis or stay upright for more triceps.

6. Cable Triceps Pushdown

• Sets x Reps: 3 × 10–12

• Tip: Keep elbows pinned to your sides, full extension at the bottom.

(Optional Accessory) Overhead Cable or Dumbbell Extension

• If you want additional direct triceps volume, you can add 2–3 sets × 10–12 reps.

WORKOUT 2: PULL

Focus: Back (horizontal & vertical pulling), Rear Delts, Biceps, plus traps/forearms.

1. Deadlift (Conventional or Sumo)

• Sets x Reps: 4 × 5–6

• Focus: Heavy pull for posterior chain (back, glutes, hamstrings).

• Tip: Maintain neutral spine, engage lats before lifting, drive through heels.

2. Pull-Ups or Chin-Ups

• Sets x Reps: 3 × 6–10 (add weight if needed)

• Target: Lats, upper back, biceps.

• Tip: Full range of motion (dead hang to chin over bar); avoid swinging.

3. Barbell or T-Bar Row

• Sets x Reps: 3 × 8–10

• Focus: Mid-back thickness, lats, and erectors.

• Tip: Keep spine neutral, elbows close to torso for more lat emphasis.

4. Seated Cable Row (Neutral or Wide Grip)

• Sets x Reps: 3 × 10–12

• Target: Mid-back.

• Tip: Lead with your elbows, avoid excessive upper-body swaying.

5. Face Pulls

• Sets x Reps: 3 × 12–15

• Focus: Rear delts, upper back, rotator cuff health.

• Tip: Pull toward your forehead or eye line, externally rotate at the end.

6. EZ-Bar Biceps Curls

• Sets x Reps: 3 × 8–10

• Tip: Keep elbows at your sides, avoid swinging.

7. Hammer Curls

• Sets x Reps: 3 × 8–10

• Focus: Brachialis, forearms.

• Tip: Neutral grip, controlled eccentric.

(Optional Accessory) Shrugs or Farmer’s Walk

• If you want more direct trap or grip work: 2–3 sets × 10–12 reps of shrugs, or short loaded
carries.

WORKOUT 3: LEGS

Focus: Quads, Hamstrings, Glutes, Calves (optional abs at the end).

1. Back Squat

• Sets x Reps: 4 × 6–8

• Focus: Quadriceps, glutes.

• Tip: Maintain upright torso, drive knees out, keep core braced.

2. Romanian Deadlift (RDL)

• Sets x Reps: 3 × 8–10

• Focus: Hamstrings, glutes, lower back stability.

• Tip: Slight bend in knees, hinge at the hips, keep bar close to legs.

3. Leg Press

• Sets x Reps: 3 × 8–10

• Focus: Additional quad volume (and some glutes).

• Tip: Control the negative, avoid locking out knees forcefully.

4. Walking Lunges or Bulgarian Split Squats

• Sets x Reps: 3 × 10–12 (per leg)

• Focus: Unilateral leg strength, improved balance.

• Tip: Keep torso upright, step far enough to engage glutes.

5. Seated or Lying Leg Curl

• Sets x Reps: 3 × 10–12

• Focus: Direct hamstring isolation.

• Tip: Control the negative, avoid hip movement.

6. Standing or Seated Calf Raises

• Sets x Reps: 3 × 10–12

• Tip: Full stretch at bottom, pause at top.

• Consider doing both standing (gastrocnemius emphasis) and seated (soleus emphasis)
across the week or in alternating sessions.

7. Core/Abs (Optional but recommended)

• You can add 2–3 sets of any trunk-focused move (e.g., Weighted Crunches, Hanging Leg
Raises, Planks).

PROGRAMMING & ROTATION EXAMPLE

A common layout for a 6-day routine might look like this:

• Day 1: Push

• Day 2: Pull

• Day 3: Legs

• Day 4: Rest or Active Recovery (light cardio, mobility)

• Day 5: Push

• Day 6: Pull

• Day 7: Legs

• Day 8: Rest
• (Repeat)

If you prefer a 3-day-per-week approach, it could be:

• Week 1:

• Mon – Push

• Wed – Pull

• Fri – Legs

• Week 2:

• Mon – Push

• Wed – Pull

• Fri – Legs

• And so on.

Adjust volume if you find yourself excessively sore or not recovering.

• If you’re advanced and can handle high volume, keep all the exercises as is.

• If you need to scale back, reduce some accessory work or sets.

FINAL TIPS FOR LONG-TERM PROGRESS

1. Periodization: Every 8–12 weeks, consider changing rep ranges (e.g., a strength block of
5–6 reps on big lifts, followed by a hypertrophy block of 8–12 reps).

2. Exercise Variations: After 2–3 mesocycles, swap out some exercises (e.g., front squats
instead of back squats, incline barbell press instead of incline dumbbell press) to avoid
stagnation and overuse injuries.

3. Lifestyle Factors: Adequate protein intake, quality sleep, and stress management are
critical for maximizing muscle growth and recovery.

This 3-day Push/Pull/Legs structure—with big compound lifts at its core and selectively
chosen accessory work—will yield excellent results when combined with progressive
overload, good nutrition, and sufficient rest. Enjoy your training!