Upper/Lower Body Split Critique

Training Bodybuilding
21

My only suggestion would be to change the 4x8-10 to 3x8-10 and the 3x15 to 2x15. You are doing enough volume over the course of the week, that you don’t need to overdo the high-rep stuff. Also, it will allow you to use a little heavier weight, which I think is always a good thing.

Remember, more is not necessarily better, especially when you are doing a 4 day per week routine. Let your CNS recover, or else you will see no gains.

Good luck.

22

[quote]ballin28 wrote:
Monday: upper 5x5

  1. flatbench barbell
  2. seated row
  3. weighted pull ups
  4. pushpress
  5. incline dumbbell press
  6. barbell curl

tuesday: lower 4x12

  1. deadlift
  2. frontsquat
  3. walking lunges
  4. abs

thursday: upper 4x12

  1. wide grip bench press
  2. seated rope row to neck
  3. barbell military press
  4. lat pulldwon
  5. db bench press
  6. hammer curl

saturday: lower 5x5

  1. squat
  2. power clean
  3. stiff-leg db deadlift
  4. abs

I will be doing cardio on the upper body w/o days.
so does it look good any critique or advice is appreciated. [/quote]

Personally I would just rearrange the order of the exercises and change up the rep scheme a bit.

So something like…

Monday: upper 5x5

  1. flatbench barbell 5x5
  2. Incline DB Press 3x8
  3. Pushpress 4x5
  4. seated row 3x6-8
  5. weighted pull ups 5xF
  6. barbell curl 4x8-10

If anything I would do more on leg day then upper body…

tuesday: lower 4x12

  1. Poweclean/snatch 4x6
  2. Strict Squats 4x10-12
  3. deadlifts 3x8-10
  4. walking lunges 4x10-12
  5. leg extensions 3x10-12
  6. leg curls 3x10-12
  7. Calves???
  8. abs

thursday: upper 4x12

  1. DB Bench Press
  2. Incline Bench Press
  3. barbell military press
  4. Seated rope to neck
  5. Lat Pulldown
  6. hammer curls

saturday: lower 5x5

  1. Powerclean 4x5
  2. squat 5x5
  3. stiff-leg db deadlift 4x5-8
  4. Front-Squats 4x4-6
  5. Maybe some lunges… 3x10
  6. Why neglect Calves?
  7. Abs/core work

I would also think about having monday heavy upper, tuesday heavy lower

then thursday would be light- medium upper, and saturday light-medium lower

and every 4 weeks I would advise to take 2 weeks to change up your program a bit to rest your body by doing different exercises that aren’t as taxing.

23

[quote]geko6 wrote:
quote]

WTF? Your first post is a response to a thread from 2 years ago?