Upper/Lower Split

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi, I’m 19 and have been lifting for a couple years at home (bench is only equipment I have) and have been doing 3 day upper body work out 3x a week (no lower body exercises except deadlift). I’m starting to take this seriously now and I am burning to do squats (because I’ve heard how necessary they are). So I’m joining the local gym. I weigh 79kg and am 6’1".

Please critique my upper/lower 4day split for my goal of gaining mass (pref lean, but that’s up to my nutrition).

MONDAY - UPPER
Bench Press 5x5
Bent-Over Rows 5x5
Bent-Over Lateral Raises 3x10
Dip 5x5
EZ-Bar Curl 3x10

TUESDAY - LOWER
Squat 5x5
Hamstring Curl 3x10
Stand Calf Raise 5x5

THURSDAY - UPPER
Incline DB Press 3x10
Tricep Pressdown 3x10
Chin-up 5x5
Decline Cable Flys 3x10
Military Press 5x5

FRIDAY - LOWER
Deadlift 5x5
Leg Press 5x5
Seated Calf Raise 3x15

*NOTE: According to the book Poliquin Principals, the calf muscles primarily used in seated calf raises are predominantly slow-twitch hence a light high rep scheme is used. Also in the standing calf raise, those calf muscles are 60% fast-twitch which respond better to low rep heavy set scheme. Just letting you know why I chose the sets/reps for those 2 exercises.

2

Looks alright, but make sure you prioritize the exercises. For example, I’d do heavy chins before anything else on your second upper body day.

As for lower body training, you need some unilateral leg work to balance out your training.
Possible unilateral exercises:

  1. Step Ups (one of my favorites)
  2. Lunges
  3. Bulgarian Split Squat
  4. Split Squat
  5. Pistols (one legged squat)
  6. One legged romanian deadlift

Also, consider adding some direct ab work on lower body day. You can easily alternate sets of ab work in between sets of leg curls and sets of calf raises.