Obsidian-Vault/Personal/Areas/Exercise/Recommended Routine/Routine Comparison Notes.md

created, updated

created	updated
2025-12-04	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)