4 day program upper/lower split

[Alpina]

Hey guys, it's upper/lower split program for mass building, and I want each muscle to hit twice a week. Any advice what's wrong? Thanks!

MONDAY
- Pullups
- Bent over row
- Military press
- Incline Bench press
- Bench Press - Barbell, Flat, Close-Grip

TUESDAY
- Back squats
- Leg press
- Stiff leg deadlift
- Calve raises
- ABS cable crunches

THURSDAY
- Pullups
- Bench press
- Shoulder dumbell press
- T-bar row
- Bicep curls

FRIDAY
- Front squats
- Deadlifts
- Sumo squats
- Calve raises

[Alpina]

250 views and not a single answer? Is it such a complicated program or everything is just perfect?

[Evan Tipps]

I like it

[Buildingup24]

It's good setup

[themondtster]

Like they said, looks good. Whats the rep range and set numbers?

[Alpina]

Well i found another one, think it's better

Day 1 (heavy horizontal/lighter vertical):

Bench 5x5
Row 5x5
Military press 3x10
Pullup 3x10
Barbell curls 2x8

Day 2 (heavy back squats/ham assistance and core):

Squats 5x5
Stiff leg deadlift 3x8
Back hypers 3x10
Front squats 3x10
Calf raises 3x8

Day 3 (heavy vertical/lighter horizontal):

Military press 5x5
Pullup 5x5
Incline dumbell bench 3x10
Row 3x10
Weighted Dips 2x8

Day 4 (heavy deadlift/lighter thigh and core):

Deadlift 5x5
Leg press 4x10
Leg extensions 3x10
Calf raises 3x8
ABS cable crunches 3x10

What do you think? Would go monday/tuesday/thursday/friday.

[YoungNatural]

If it were my workout I'd add front squats to day 2 since it only has 14 sets.

[Alpina]

Quote posted by YoungNatural If it were my workout I'd add front squats to day 2 since it only has 14 sets.

Sound fair, added easy front squats 3x10 on same day.