4 day program upper/lower split

Posted: 24-Dec-2012 11:56 AM

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Excerpt: 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 c...

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4 day program upper/lower split

 

 

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4 day program upper/lower split

Old 24-Dec-2012, 11:56 AM   #1

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
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Re: 4 day program upper/lower split

Old 26-Dec-2012, 03:23 PM   #2

250 views and not a single answer? Is it such a complicated program or everything is just perfect?
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Re: 4 day program upper/lower split

Old 26-Dec-2012, 04:45 PM   #3

I like it
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Old 26-Dec-2012, 06:20 PM   #4

It's good setup
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Old 26-Dec-2012, 06:30 PM   #5
United States
Like they said, looks good. Whats the rep range and set numbers?
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Re: 4 day program upper/lower split

Old 27-Dec-2012, 03:43 PM   #6

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.

Last edited by Alpina; 28-Dec-2012 at 04:01 AM.
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Old 27-Dec-2012, 08:20 PM   #7

If it were my workout I'd add front squats to day 2 since it only has 14 sets.
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Re: 4 day program upper/lower split

Old 28-Dec-2012, 04:02 AM   #8

Quote posted by YoungNatural View Post
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.
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