My 4 day upper/lower split, any suggestions are really appreciated?
Day1
5x5
Bench press
Barbell row
Push press
4x8
Incline dbell fly
Pulldown
Smith machine shrug
Day2
5x5
Back squat
4x8
Leg extension
Leg curl
Calf raises
Skull crushers
Incline dbell hammer curl
Day4
5x5
Incline bench press
Pull up
Seated dbell shoulder press
4x8
Flat bench fly
Dbell row
Side lateral raises
Day5
5x5
Dead lift
Leg press
4x8
Front squat
Calf raises
Dips
Barbell curl
Hey brother. Just to throw in my two cents, I think you have a solid foundation here (I’m currently executing an upper/lower split myself but with 5/3/1) but I just want to bring up some points to consider.
Given the lack of background I’ll assume that you’re an all natural intermediate lifter, SO you need to dial in on those big compound movements because those are gonna give you the most bang for you buck when it comes to the gains. Make sure you’re still hitting everything though. Focus your upper days around vertical & horizontal pushing and pulling. On your lower days you should focus on Squats and Deadlift variations. That means all the extra assistance work you have in there could kick the bucket. Instead, focus on weaknesses with your assistance work.
A better alternative to any lat. pulldowns imho would be pull/chin-ups. If you can do about 10 reps for 3 sets, then start adding weight with a dip belt. If you want to hit the lats in another way try straight-arm pulldowns.
I also think that the arms on lower day may be a little bit of an overkill since you already work them with the compounds the day prior. If I feel like it - I’ll rep out some arms here and there but dips and chin-ups are plenty for an intermediate natural lifter. However, if you feel inclined to do them still I would probably tack them onto a second session on your upper day, or at the end of the upper day.
There’s my input, take it or leave it – in the end, at least have fun doing it. =)
drop the arm work on the lower body days. Your elbows are going to grind into a fine powder training your arms as much as that.
Remember: muscles need time to recover. It’s the recovery that does all the good shit like growth, strength, looking sexy, etc.
You’re also doing a ton of pushing work without as much pulling. On your upper days I’d do a few sets of face pulls otherwise you are going to wreck your shoulders.
I would also add in another hip extension exercise on your lower days. Something like Romanian deadlifts or good mornings.
Thanks for the help! It’s crazy you could tell I was an intermediate natural from that workout. Lol.
I checked out that 5/3/1you said you were doing but the boring but big version with the 5x10. It is exactly what I was looking for, I’m going to do that one for now. Thanks for mentioning it, made my day finding it.
Thanks for all the help mate. Always appreciated!