I will start working soon and dont have much time, how can I make this split better and shorter?

Monday: Push
Machine Press 3x10-20
Incline DB Press 4x5-10
JM press 4x10-20
DB press (shoulders) 3x8-12
Machine Flyes 4x10-15
Dips 4XFailure

Tuesday: Back and biceps
JPG Lat Thing gay 3x10-20
Seated Row 3x10-20
Lat Pulldown 3x10-20
DB Lat Raises Shoulder 4x10-20
Spider curls 4x5-20
Hammer curls 4x8-12

Wednesday: Leg Day A Quad Focus
Abductor machine 3x8-12
Smith Machine Feet Foward Squat 3x8-10
Single Leg Press 3x8-10
Leg Extension SS sissy squat 3x12-15
Seated Calves 4x6-8
Tib raises 4x15-20

Thursday: Triceps-Focused Push, Biceps, Delts,
Smith Machine Close Grip Bench 3x10-20
Tricep Pushdown Single Drop set 4x(8 total) 10-20
Rear Delt Cable Fly 4x10-20
Preacher Curls 4x8-12
Y Raises with cables 4x10-20
DB Bicep Curls 4x5-20

Friday: Chest, Back and Shoulders
Incline Press 4x5-10
Hammer row 3x8-12
Lat pulldown 4x10-20
DB Shoulder Press 3x5-10
Chest row in incline seat SS into Shrugs AMRAP 3x8-12
Pec Flys with cables 4x10-15

Saturday: Leg Day B
High Bar Squat 3x6-10
Stiff Leg Deadlift 3x5-10
Leg press 3x6-10
Lying leg curls 4x5-15
Leg press calf 4x8-12

  1. 2 weeks ago
    Anonymous

    >I will start working out soon
    This implies you're a beginner and this is WAY too much volume. Seriously, drop all the random ass variations (JM press, smith machine feet forward squat, etc) and the redundant accessories (tib raises, sissy squat, all of the flies, etc). Better yet, find a beginner program and follow it until you reach 1/2/3/4. Reppit ppl is braindead easy to follow and you can go to the gym 6 days a week like you want.

    Why do noobs think they can write up a program?
    >3x10-20
    >4x10-15
    What the fuck are these rep schemes?

    • 2 weeks ago
      Anonymous

      >>I will start working out soon
      But this isn't what he said.

    • 2 weeks ago
      Anonymous

      I said working soon u fucking numbnuts

      Shorter:
      Cut an excercise off of every single day.

      Better:
      Get rid of every single meme excersise like "smith machine close grip bench" or "leg press calf raise" or "spider curls". Jesus man. Your rep ranges are fucked and your shit's all retarded. This looks like you told an AI to get you 10 sets a week for every single muscle but that you didn't want to squat, bench, deadlift, overhead press, or barbell row.

      i dont want to fucking do squat, bench, deadlift, overhead press, or barbell row shits mega gay no thanks

      • 1 week ago
        Anonymous

        Please,
        post body

      • 1 week ago
        Anonymous

        >squat, bench, deadlift, overhead press, or barbell row shits mega gay
        you forgot weighted pullups
        NGMI

      • 1 week ago
        Anonymous

        Stay small and weak then, I guess. Nobody gets big skipping the big 4+1, because nobody who skips the big 4+1 is serious about lifting.

        • 1 week ago
          Anonymous

          Bro stfu u old fuck mf I don’t give a single fuck about strength I just want to look hot when I take my shirt off u old retarded fuck talking about strength. How brain dead do you have to be to believe that the only way to get big is by only using a barbell.

          • 1 week ago
            Anonymous

            You are incredibly bad at trolling and at lifting.
            Post body, you spiritless weakling

            • 1 week ago
              Anonymous

              Spiritless weakling????? Wtf did u just say u sound like the sensei from Kunfu Panda u absolute cornball. Spiritless??? What in the actual fuck is that suppose to mean

              Well I’m sure it’s working well for you so far which is why you needed to ask people on IST how to program. You must be really jacked. moron

              Omg I can just sense the receding headline and the mediocre beard from over here.

              You guys can’t be this retarded that when someone posts something that isn’t related to a barbell you immediately think they are trolling. Are you all this brain dead???

              • 1 week ago
                Anonymous

                I didn’t call you a troll
                I called you small
                If you weren’t small you would just post a picture of your physique and we’d all look retarded

              • 1 week ago
                Anonymous

                Your vocabulary is as minuscule as your biceps.

              • 1 week ago
                Anonymous

                Ooohhhh shit the nerds are having a field trip today. “Verminous” “Miniscule” “35 to post here” the nerdyness stench that comes from reading these words is painful y’all wackington fr no cap

              • 1 week ago
                Anonymous

                You probably don't know this because you're a barely pubescent child, but adults don't find willful stupidity to be funny. Your insults are the shouts of an ape in a cage.

              • 1 week ago
                Anonymous

                Bro shut up why u type like that????? Stop it no way in hell u talk to people like that in real life no fucking shot how insufferable do u have to be

              • 1 week ago
                Anonymous

                Does it really surprise you that other people can think and speak more complicatedly than you do? Did you get mad in English class in 2nd grade when the books didn't have pictures anymore?

              • 1 week ago
                Anonymous

                Yeah a little bit bth I do like comics have u read Batman the new 52???

              • 1 week ago
                Anonymous

                > reading capeshit
                > shiggidy diggidy

              • 1 week ago
                Anonymous

                U didn’t like the new 52? You more of a fan of the classics or some of the 80s shit like Bane and the Dracula one?

              • 1 week ago
                Anonymous

                Read a real book for once. You might benefit.

              • 1 week ago
                Anonymous

                Im good I’ll stick to the pictures and 20 sets per muscle group daily

              • 1 week ago
                sage

                Cool, then you can stay weak and dumb.

          • 1 week ago
            Anonymous

            Well I’m sure it’s working well for you so far which is why you needed to ask people on IST how to program. You must be really jacked. moron

  2. 2 weeks ago
    Anonymous

    Shorter:
    Cut an excercise off of every single day.

    Better:
    Get rid of every single meme excersise like "smith machine close grip bench" or "leg press calf raise" or "spider curls". Jesus man. Your rep ranges are fucked and your shit's all retarded. This looks like you told an AI to get you 10 sets a week for every single muscle but that you didn't want to squat, bench, deadlift, overhead press, or barbell row.

  3. 2 weeks ago
    Anonymous

    OP is either turbo advanced or turbo noob.

  4. 2 weeks ago
    Anonymous

    Ooo a 6 day split for a beginner, I'm sure you'll always be able to go to the gym 6 days a week

    Read the sticky, don't buy supplements right away, wayt a bit to see if you can stick to your program

  5. 2 weeks ago
    Anonymous

    Monday:
    Bench Press
    Overhead Press
    Tuesday:
    Pull-ups
    Curls
    Wednesday:
    Front Squats
    Bulgarian Split Squats
    Thursday:
    Overhead press
    Curls
    Friday:
    Bent-over rows
    Bench Press
    Saturday:
    Deadlift
    Squats

  6. 1 week ago
    Anonymous

    >I will start working soon

    February 1st?

  7. 1 week ago
    Anonymous

    >JPG Lat Thing gay 3x10-20

    I died OP what's that

  8. 1 week ago
    Anonymous

    [...]

    trolling or underage; verminous either way. Come back when you've got your GED you unseemly rube

  9. 1 week ago
    Anonymous

    [...]

    you have to be 35 to post here. you are reported good sir. enjoy your ban.

  10. 1 week ago
    Anonymous

    20+ sets per workout wondering how to make it shorter.... you are undoubtedly retarded if you don't know how to make it shorter.
    but if you want to keep same amount for volume, do antagonistic supersets like what arnold did, bench to pullups and back to back so on so forth. same as arm/shoulder days, bis to tris to delts and repeat. would also mean doing doing a split XAULAUL or XUALUAL to keep it consistent. for legs just remove or cut down dumb shit like abductor machine, single leg press, calf raises and tibia raises. love the leg extensions ss sissy squat, would recommend ss jump squats

    • 1 week ago
      Anonymous

      Thanks for actual giving some good advice and not being a pretentious prick

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