GEORGE SPELLWIN'S ANNOUNCEMENTS

4 day program upper/lower split


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about 4 day program upper/lower split within the Weight Training & Weight Lifting category.

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

Read more or register here to join the discussion below...

Results 1 to 8 of 8
  1. #1

    Join Date
    Dec 2012
    Posts
    4
    Rep Power
    0

    4 day program upper/lower split

    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

  2. #2

    Join Date
    Dec 2012
    Posts
    4
    Rep Power
    0

    Re: 4 day program upper/lower split

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

  3. #3
    Evan Tipps
    Guest

    Re: 4 day program upper/lower split

    I like it

  4. #4
    Elite Bodybuilder Buildingup24's Avatar
    Join Date
    Mar 2012
    Location
    Chicago
    Posts
    1,594
    Rep Power
    40
    It's good setup

  5. #5
    themondtster's Avatar
    Join Date
    Apr 2011
    Location
    Louisiana
    Posts
    1,230
    Rep Power
    475
    Like they said, looks good. Whats the rep range and set numbers?

  6. #6

    Join Date
    Dec 2012
    Posts
    4
    Rep Power
    0

    Re: 4 day program upper/lower split

    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 05:01 AM.

  7. #7
    Good Bro YoungNatural's Avatar
    Join Date
    Oct 2012
    Posts
    54
    Rep Power
    0
    If it were my workout I'd add front squats to day 2 since it only has 14 sets.

  8. #8

    Join Date
    Dec 2012
    Posts
    4
    Rep Power
    0

    Re: 4 day program upper/lower split

    Quote 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.

Similar Threads

  1. Upper body program?
    By Quack24 in forum Weight Training & Weight Lifting
    Replies: 10
    Last Post: 27-Jun-2012, 12:49 AM
  2. upper/lower split
    By shibs in forum Weight Training & Weight Lifting
    Replies: 6
    Last Post: 09-Aug-2010, 03:53 AM
  3. Upper/Lower Split for hypertrophy??
    By JDid23 in forum Weight Training & Weight Lifting
    Replies: 15
    Last Post: 28-Jun-2010, 08:06 PM
  4. upper body program
    By daniel_mcinerney in forum Weight Training & Weight Lifting
    Replies: 4
    Last Post: 08-May-2007, 06:45 AM
  5. Upper/Lower Split
    By Xenith in forum Weight Training & Weight Lifting
    Replies: 4
    Last Post: 10-May-2005, 01:05 AM
  6. For size: upper body/lower body split better than specializing?
    By Cardinal234 in forum Weight Training & Weight Lifting
    Replies: 0
    Last Post: 15-Mar-2005, 05:16 PM
  7. upper body 2-10/ lower 2-11
    By brian747478` in forum Weight Training & Weight Lifting
    Replies: 8
    Last Post: 12-Feb-2003, 08:25 PM
  8. upper / lower body split...
    By wanderlust in forum Weight Training & Weight Lifting
    Replies: 3
    Last Post: 05-Jun-2001, 08:55 PM
  9. who here does a lower/upper body split
    By emmab in forum Weight Training & Weight Lifting
    Replies: 3
    Last Post: 16-Apr-2001, 12:19 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •