upper/lower split routine
hi guys. im just wondering if my routine is a decent one for an intermediate lifter. ive been working out for about 2 years. im 6"2 and i weigh 190 lbs, not sure about my body fat percentage but im definitely on the leaner side. i just started doing an upper/lower split about 2 months ago and got good results. i gained about 12 pounds in 2 months. just last week ive changed my routine by changing exercises and rep ranges, and this is my current routine.
lower A
upper A
rest
rest
lower B
upper B
rest
repeat
lower A workout -
3x10 squat
3x10 leg press
3x12 standing calf raise
3x12 seated calf raise (half range of motion, as in not pointing toes upward)
3x12 lying leg curls
upper A workout-
3x10 incline machine press
3x10 dumbbell shoulder press
3x10 barbell rows
3x12 close reverse grip lat pulldown
3x12 barbell shrug
3x12 seated tricep pushdown machine
3x12 widegrip EZ bar curls
lower B workout - i know this isnt much different from lower A, im not sure if i should change up the calf exercises/lying leg curls or is changing the rep scheme and time under tension good enough for variety?
4x6 deadlift
4x6 dumbbell lunges
3x8 standing calf raise
3x8 seated calf raise
3x8 lying leg curls
upper B workout -
4x6 flat barbell bench press
4x6 barbell shoulder press
4x6 seated rows
3x8 wide grip lat pulldowns
3x8 dumbbell shrugs
3x8 tricep cable pushdown
3x8 seated incline dumbbell curl
the reason why i have 2 rest days after the first 2 workouts is because i do more volume for the first 2 workouts of the week. not sure where i read this, but i heard its better to have more volume for the first workout in the week compared to the second. correct me if im wrong. i go to failure on the last set of each exercise. On all 4 of my workouts, i wait 1 minute in between each set, although i think i should wait longer in between each set for the upper B/lower B workouts, like 1 and a half or 2 minutes, since im lifting heavier on those days. My first 2 workouts are mainly for hypertrophy, while the other 2 workouts are more for strength but still some hypertrophy. i dont keep track of the exact amount of time under tension per workout, but i definitely make it so i have a lot more time under tension during the first 2 workouts then the other 2. the B workouts are more for strength and explosiveness so i dont have as much time under tension for those workouts. Also, for each exercise, i pretty much keep the same weight for all 3 or 4 sets, unless i can do more weight while still reaching my rep minimum. Also i go as heavy as i can while being able to maintain my rep ranges and proper form. also, i dont really keep track of carbs/fats in my diet, even though i should. i have atleast 1 gram of protein per pound, usually anywhere from 200-230 grams of protein per day, from both supplements and whole foods. i eat 4-5 times a day and try to have small meals. i want to get bigger, stronger, and more defined/vascular muscles. im not sure on the exact amount of calories i take in, but ive kept it about the same for the past 2 months, and ill probably keep it that way for now since i gained almost 15 pounds over 2 months, while not gaining much fat at all.