Your “heavy” days look kind of odd to me. You have sets of 6, 8, and 12. I guess to me a heavy workout is going to be heavy and require lower reps and more sets.
It looks pretty good, but there are a few areas I would personally change.
First off, you have a day labeled vertical, that for some reason has horizontal rowing in it. And your hip dominant day has front squats which are arguably one of the better quad dominant exercises.
Theres a lot of redundancy. No need to do pullups and Rows in the same workout.
No unilateral movements
Here’s what Id do.
Keep the general structure the same.
Dont label a day vertical or horizontal, instead have one day be “vertical push / horizontal pull” and the other be “Horizontal push / vertical pull”.
Keep the isolation movements like curls and tricep extensions, but train them for strength in the 4-8 rep range.
So it might look something like this:
Upper A
1a) Pullup 5x5
1b) Bench 5x5
2a) Face pull 3x10
2b) Flys 3x10
3a) Curls 4x6
3b) tri ext 4x6
Lower A
Deadlift 5x5 (hip dominant)
Split squat 3x10 (quad dominant uni)
3a) Calves 4x6 or 3x15
3b) shrugs 4x6 or 3x8
Something like that could work pretty well. I see no need to have a quad dominant and hip dominant day, but instead to have a mix of each.
But I will say, that using the exercises you are using, you are likely better off using some form of total body training. Im writing up a 4 day TBT plan right now, that will be 3 days TBT, and 1 day assistance/speed work.
