My upper/lower split for SIZE. Any recommendation ?

[sgy1111]

I started to do this upper lower split for 2 weeks. My goal is size , hypertrophy , muscle. Not giving importance to size. My program is like this , any advices to change or add ?

3 or 4 times a week. If I go 3 times it is 2 upper + 1 lower body day. If I can go 4 days it is 2 upper + 2 lower day.


Upper Body Day in sequence:

Bench Press 4 sets x 8-12
Incline Dumbell Press 4 sets x 8-12
T-Bar Row 4 sets x 8-12
Overhead Press 4 sets x 8-12
Lat Pulldown 2-3 sets of 8-12 rep
Lataral Raises 2x8-12
Triceps PushDowns 3x8-12
Barbell Curl 3x8-12

Lower Body Day in sequence:

Squats 4 x 5-6 reps
Deadlift 3 x 5
Leg Press 3 x 8-12
Leg Curl 2-3 sets x 8-12
Standing Calf Raises 3 x 8-12
ABS

I especially want bigger upper body gains. Is this program good ?

[Five0gt]

I started to do this upper lower split for 2 weeks. My goal is size , hypertrophy , muscle. Not giving importance to size. My program is like this , any advices to change or add ?

3 or 4 times a week. If I go 3 times it is 2 upper + 1 lower body day. If I can go 4 days it is 2 upper + 2 lower day.


Upper Body Day in sequence:

Bench Press 4 sets x 8-12
Incline Dumbell Press 4 sets x 8-12
T-Bar Row 4 sets x 8-12
Overhead Press 4 sets x 8-12
Lat Pulldown 2-3 sets of 8-12 rep
Lataral Raises 2x8-12
Triceps PushDowns 3x8-12
Barbell Curl 3x8-12

Lower Body Day in sequence:

Squats 4 x 5-6 reps
Deadlift 3 x 5
Leg Press 3 x 8-12
Leg Curl 2-3 sets x 8-12
Standing Calf Raises 3 x 8-12
ABS

I especially want bigger upper body gains. Is this program good ?

It's not bad at all, but I would substitute the t-bar for barbell or dumbbell rows. Reason I say this, is because the traditional row is your main compound for back.

[connorpat1995]

push/pull ratio os off. If you're going for size, the OHP isn't giving you anything the incline press isn't already except a higher risk of shoulder injury.

It's best to have at least one upward, downward and horizontal pull, you have 2 upward pulls (T-bar and DL) and one downward (pulldowns). Face pulls or reverse flyes instead of one of the last 3 would fix this

[Jasonk282]

if you're already doing incline bench there's no reason for OHP as they hit the front delts the same.

I would get rid of OHP and do rear delt flys.

[GymFreak25]

if you're already doing incline bench there's no reason for OHP as they hit the front delts the same.

I would get rid of OHP and do rear delt flys.

I wouldn't say the incline bench hits front delts the same as OHP, but they should get hit enough if your doing bench press as well.

[sgy1111]

I want to get size on my shoulder so I was doing OHP as it is counted as best shoulders exercise. If I delete it won't it be insufficient for my shoulders ? I know Incline press effects front delts but it is mainly for chest.

What to do exactly.Maybe I should alternate in the upper days. Are these list better than before for shoulder + chest

Upper day 1:

BP
Incline
Lataral
Reverse flys or BentOver Lat Raises for


And in the other upper day 2:

BP
Butterfly or dumbell flys
OHP
Lataral Raises

[connorpat1995]

No, you use more chest in incline compared to OHP but that simply allows you to move more weight. Your shoulders are still being pushed to their limit. OHP has its advantages but they're mainly for athletic purposes, not size.

the balance in the example given is ass-backwards, your back will lag behind a lot and you'll risk developing shoulder issues.

As example of a balanced upper day, here's mine:
A
Bench Press (horizontal push)
Pull-ups (downward pull)
Incline DB press (upward push)
cable row, elbows flared (horizontal pull)
reverse flyes (horizontal pull)

B
Incline bench (upward push)
T-bar row (upward pull)
Dips (downward push)
chin-ups (downward pull)
face pulls (horizontal pull)

I believe Fierce 5 U/L looks similar and was also designed with scapular balance in mind for another example

It's more important to have a variety of directions for pulling as well as much more volume. A deadlift variation is done on lower A to add an upward pull close to it.
You could swap out either incline press for an overhead press of that's your preference

[Jasonk282]

Don't underestimate the amount that your front selfs gets hit on incline. Which also uses a lot more weight than ohp will every use.

You should have at least 1:1 ratio of push to pull.

For example my upper day...

Incline bench
Dips
Tbar row
Lat pull down
Lateral raise
Db curl

[sgy1111]

Thanks a lot for answers guys.
@connorpart , I can do 6-8 chin ups but I cant do more than 2 pull ups now, what is the best exercise to replace it.
Secondly , dont you use any additional isolation exercises for triceps and biceps ? Can I barbell curl and triceps pushdown to your upper workout.

@Jason , could you gain muscle with your program ?

I want to have 7-8 exercises , I mean would it be better to add extra 2 isolation exercises or would it be overtraining ? It will take 10-15 minutes to have 2 more accessories. For example hammer curl , lataral raises ,pec dec , dumbell flies , skull crushers etc. Picking 2 of them is nicer ?

[connorpat1995]

Thanks a lot for answers guys.
@connorpart , I can do 6-8 chin ups but I cant do more than 2 pull ups now, what is the best exercise to replace it.
Secondly , dont you use any additional isolation exercises for triceps and biceps ? Can I barbell curl and triceps pushdown to your upper workout.

More chin-ups, you can vary the grip however you like

flat bench with a good arch works the triceps a lot, dips are a tricep-dominant movement. Combined with 2 other presses your triceps should be getting all the growth stimulus you can get, same goes for 3 pulling movements and biceps.

If you want to you can add some extra side delt or arm work at the end and it won't hurt anything. No extra chest or front delt work though