Deadlift & Squat Lower back Question

[CMAC84]

Just a quick question : I'm doing a 4 day a week Upper & Lower split that goes like this -->

Upper Heavy day ( Low reps 6-8) , Lower Light (10-12), Rest day, Upper Light , Lower Heavy Rest, Rest ETC

My question is on my upper heavy day am doing dead lifts, Bent over rows and then the next day doing lighter weight front squats and SLDL. Following that one day of rest followed by a light upper workout followed by a heavy lower with back squats.

Would this be too tasking on the the lower back or would alternating between heavy and light days with rest days in between be sufficient?


Adding my routine below just for more info.

Heavy Upper --> Deads, Barbell row, Barbell bench, Inc Bench, Dips, Preacher, and shrugs
Lower light --> Front squat, SLDL, 45 degree leg press, calve raise, smith lunge, core
Rest
Upper Light --> Pull ups, Chin ups, bench press, tri kick back, inc dumbell curl, shoulder press.

Lower heavy --> Back squats, Leg press, SLDL, Leg curl, calve raise, CORE
Rest
Rest

Each workout is between 17-21 sets and between 45-60 min .

Let me know what you think.

[CMAC84]

Anything ? just don't want to overtrain

[NDiNardo]

Just a quick question : I'm doing a 4 day a week Upper & Lower split that goes like this -->

Upper Heavy day ( Low reps 6-8) , Lower Light (10-12), Rest day, Upper Light , Lower Heavy Rest, Rest ETC

My question is on my upper heavy day am doing dead lifts, Bent over rows and then the next day doing lighter weight front squats and SLDL. Following that one day of rest followed by a light upper workout followed by a heavy lower with back squats.

Would this be too tasking on the the lower back or would alternating between heavy and light days with rest days in between be sufficient?


Adding my routine below just for more info.

Heavy Upper --> Deads, Barbell row, Barbell bench, Inc Bench, Dips, Preacher, and shrugs
Lower light --> Front squat, SLDL, 45 degree leg press, calve raise, smith lunge, core
Rest
Upper Light --> Pull ups, Chin ups, bench press, tri kick back, inc dumbell curl, shoulder press.

Lower heavy --> Back squats, Leg press, SLDL, Leg curl, calve raise, CORE
Rest
Rest

Each workout is between 17-21 sets and between 45-60 min .

Let me know what you think.

I like your routine. I do think it will be very demanding on your lower back. You might consider switching it to a three day split.

Mon-upper heavy
Wed-lower light
Fri-upper light
Next week
Mon-lower heavy
Wed-upper heavy
Fri-lower light

Repeat cycle.

[Sup3rB3ast]

If you do it a few weeks and never fully recover then it may be too much, if not then it's fine. Do you workout on weekends? If you get in the gym on Saturday or Sunday then you can just add a rest day.
Day:
1 lift
2 lift
3 rest
4 rest
5 lift
6 lift
7 Repeat