Thought I’d give my 2 pence worth.
I use an upper lower split, Mon Tues Thurs Fri.
An average upper day is…
4 x Chest Press (or alternative push movement)
4 x weighted pull ups
3 x Row
3 x shoulder press
3x Chest flys superset with “cavaliere crossovers” between sides and sets.
3 x side lateral raises
3 x face pulls
3 x Biceps curls (or alternative)
3 x Triceps extentions
3x Grip work
2x very heavy shrugs
Plus 20-25 mins semi intense cardio after
The paired exercises are antagonistic/agonist supersets. Keeps the time down a little. I also go to and past failure on the last set of most things but especially accessory exercises etc,
Average lower day…
4 x Deadlift (or variation) sumo etc.
3 x crouched calf raise (its an odd idea I sorta invented/improvised, I’ll squat down and brace the end of the bar from the deadlift on my hands, then proceed to calf raise for reps, it’s working really well, I’ve actually got quite decent calves all things considered, especially since I’ve got really narrow ankles/joints etc.
3 x Zurcher squats, bulgarian split squats or jefferson squats, love jerfersons the quad pump is out of this world!
3 x hamstring curls (or variation)
2-3x Romanian Deadlifts, normally for higher reps. Or single leg straight leg deadlifts.
3 x barbell glute bridge (don’t judge!) it’s actually an awesome exercise, and it’s one which can be loaded up with tons of weight. Carries over to deadlift.
3 x Hanging leg raises, or alternative ab exercise
3 x oblique Exercises - woodchops, Russian twist, side bends etc
3 x Back extensions
2 x “modified” mountain climber ab crunch.
Then some prehab/rehab work - abductors, adductors, and piriformis stuff.
Followed with Intense Cardio for 20-25 minutes.
Again same story with the paired stuff being superseted etc.
The reason I’ve not listed rep ranges is it honestly depends on the exercise, the day and the week, it really depends, I find training in different ranges best for myself, heavier compound stuff is 6-10, everything else 8-12 ish, again it depends.
I eat around 3500+ calories per day at the moment which is just a hair over maintenance, I’m however dropping to 2500 calories (with a 3500 calorie “refeed” every 7 days) for a 4-6 week period, so a mini cut basically, I’ve not cut since I had my disaster with an eating disorder, so nervous is an understatement… This is why I’ve set a clear goal of not dropping more than 8lbs and not going over the 6 week mark, I’ll stop at whichever I hit first, then resume 3500+ cals again.
Oh and I deload every 8 weeks or so on average (which is next week!!!) bloody need it this week… And then I’ll proceed with my cut after im all rested up again! My typical deload is to reduce everything by 40-50%, and I mean everything, I don’t complicate it anymore, I’ll sometimes change to a push, pull, legs but depends what I want to do that week really.