Upper/Lower Split + Full Body

Training Bodybuilding
1

i know tons of people use, and have success with, upper/lower splits. but i feel that the upper body makes up for more than can be justified in a single “upper” workout twice a week. following a one on, one off workout schedule (every other day) ive created this upper/lower/upper/full split.

upper 1
BB bench 3x5
DB incline 3x8
T-Bar Rows 3x10
bb curls 3x10
skullcrushers 3x10
neck pulls 2x12

lower
Squats 3x5
bulgarian split squats 3x8
RDL 3x10
calves 4x12

upper 2
BB bench 3x5
Dips 3x8
Pullups ladder
cable curls ss with v-bar pressdown 3x10
shrugs 2x12

fullbody
jumping drills (ploymetrics)-just a lil for a warm up
deadlift work up to 5rm
front squats 3x8
military press 3x8
chins 3xmax reps

the only thing im worried about is recovery in my shoulders from doing bench and dips one day, having a day off, hiting military presses on fullbody day, having a day off, than doing bench and incline. but its reall not that much volume, so do u think this is fine?

2

so u guys like it?

3

I think it’s alright, but you could definitely get away with more volume. Try 5x5 when you bench and squat (including the front squats) instead of 3x5. And do some wall slides and rotator cuff work after those shrugs.

I think your shoulders will be more than alright. They do get hit directly once and indirectly twice in a five day period, but they get 3 days off after that so you will be fine.

4

My upper/lower split looked light this:

Upper 1:
Flat bench 3x8
Bent over rows 3x8
Overhead press 3x8
Curls 3x10

Lower 1:
Back squat 3x5
Deadlift 3x5
powercleans 3x8
Calf raises 3x12

Upper 2:
Flat bench 3x5
WWWWIIIIIDDDEEE grip pullups 3x 10ish
overhead press
preacher curls 3x10

Lower 2:
Powerclean t0 front squat 3x8
Deadlift 3x5
SLDL: 3x10
calf raise 3x12

not the best but it got the job done.