---
created: 2025-12-04
updated: 2025-12-04
---

# Routine Comparison Notes

Comparison between the custom Lower/Upper Split (based on Reddit Recommended Routine), Lyle McDonald's Generic Bulking Routine, and PHUL.

## Why Upper/Lower Split is Popular

1. **Optimal frequency** - Each muscle group hit 2x/week (optimal for hypertrophy)
2. **Recovery balance** - 48-72 hours between sessions for same muscle groups
3. **Efficiency** - 85% of gains with 30% less gym time than higher frequency splits
4. **Overlap management** - Synergistic muscles trained together
5. **Schedule flexibility** - Works for 2-6 day schedules

## Final Custom Split Summary

| Day | Workout | Exercises |
|-----|---------|-----------|
| 1 (Mon) | Lower A | Squat, SLDL, Lunges, Sliding Leg Curls, Hip Thrust, Standing Calf |
| 2 (Tue) | Upper A | Push-ups, Dips, Rows, Pull-ups, Shoulder Press, Bicep Curls |
| 3 (Wed) | Rest | - |
| 4 (Thu) | Lower B | Deadlift, Squat, Lunges, Sliding Leg Curls, Hip Thrust, Seated Calf |
| 5 (Fri) | Upper B | Pull-ups, Rows, Push-ups, Dips, Shoulder Press, Tricep Extensions |
| 6-7 | Rest | - |

## Key Differences (Updated)

| Aspect | Custom Split | Lyle McDonald GBR | PHUL |
|--------|--------------|-------------------|------|
| Equipment | Bodyweight + barbell + dumbbells | Full gym (machines) | Full gym |
| Rep scheme | Mixed (5-8 + 8-12) | Variable sets | Power (3-5) / Hypertrophy (8-12) split |
| Direct arm work | Biceps (A) + Triceps (B) | Biceps + triceps both days | Biceps + triceps both days |
| Shoulder work | Shoulder Press 2x/week | Incline/Shoulder Press | Overhead Press + Lateral Raises |
| Leg press | No (uses lunges) | Yes | Yes |
| Hip thrust | Yes | No | No |
| Hamstring isolation | Sliding Leg Curls | Leg Curl machine | Leg Curl machine |
| Calves | Standing (A) / Seated (B) | 2 exercises per day | 2-3 exercises per day |

## Decisions Made

### Deadlift Variations

| Aspect | Conventional DL | Romanian DL | Stiff-Legged DL |
|--------|-----------------|-------------|-----------------|
| Start position | Floor | Standing | Standing |
| Knee bend | Significant | Slight (fixed) | Nearly straight |
| Range of motion | Full (floor to lockout) | Mid-shin to lockout | Mid-shin to lockout |
| Hamstring stretch | Moderate | Moderate | Maximum |
| Lower back stress | Moderate | Lower | Higher |
| Primary targets | Full posterior chain | Hamstrings, glutes | Hamstrings, glutes |
| Typical load | Heaviest | Moderate | Lighter |

**Decision:** Use SLDL on Lower A, Conventional Deadlift on Lower B. More distinct movement patterns than RDL + Deadlift.

### Calf Training

| Muscle | Exercise | Position | Notes |
|--------|----------|----------|-------|
| Gastrocnemius | Standing calf raise | Straight leg | Visible "calf bulge", crosses knee joint |
| Soleus | Seated calf raise | Bent knee (90°) | Underneath gastrocnemius, doesn't cross knee |

**Decision:** Standing calf raises on Lower A, seated calf raises on Lower B. Hits both muscles across the week.

### Shoulder Isolation vs Vertical Push

Originally had side raises + rear delt flies. Replaced with:
- **Shoulder Press** (2x/week) - covers vertical push pattern, hits front + side delts
- **Bicep Curls** (Upper A) - direct arm work
- **Tricep Extensions** (Upper B) - direct arm work

**Reasoning:** Matches Lyle's approach. Rear delts still hit by rows. Side delts hit by shoulder press as secondary.

### Hamstring Knee Flexion

Lyle uses leg curl machine. Nordic curls weren't preferred.

**Decision:** Sliding Leg Curls on both lower days. No equipment needed, covers the knee flexion pattern that SLDL/Deadlift don't hit.

### Rows: Inverted vs Barbell

| Aspect | Inverted Row | Barbell Row |
|--------|--------------|-------------|
| Equipment | Bar at hip height or rings | Barbell + plates |
| Load progression | Body angle + weight vest | Add weight |
| Lower back stress | Minimal | Significant |
| Max load potential | Limited by bodyweight | Unlimited |

**Decision:** Keep inverted rows with 35kg weight vest. Switch to barbell rows when vest is maxed out and still hitting 3x8+.

### Lower Back Load Management

Considered adding Good Mornings but rejected - too much lower back stress with SLDL/Deadlift already in program.

**Decision:** No additional hip hinge work. Lower back gets enough stimulus from deadlift variations.

## Weekly Volume Comparison

| Muscle Group | Custom Split | PHUL |
|--------------|--------------|------|
| Quads | 12 sets | 15-18 sets |
| Hamstrings | 18 sets | 10-14 sets |
| Glutes | 18 sets | 12-16 sets |
| Calves | 6 sets | 10-12 sets |
| Chest | 12 sets | 12-16 sets |
| Back (Lats) | 12 sets | 12-16 sets |
| Front Delts | 6 sets direct | 6-8 sets |
| Side Delts | 6 sets (secondary) | 3-4 sets |
| Biceps | 3 direct + 12 indirect | 6-8 direct + 12 indirect |
| Triceps | 3 direct + 18 indirect | 6-8 direct + 12 indirect |

**Summary:** Custom split emphasizes posterior chain (hamstrings, glutes). PHUL emphasizes quads, calves, and direct arm work.

## Equipment Available

- Barbell + plates
- Dumbbells
- Pull-up bar
- Weight vest (35kg capacity)
- Sliders or towel (for sliding leg curls)