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  1. #1
    Registered User lukaszzzz's Avatar
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    Upper/Lower for mass

    I've come across this 4 day upper/lower routine for mass. What do you think? Isn't it too little volume to grow? Why it alternates between chest and back exercises instead of doing chest first and then move to back?


    Upper Body A
    1. Bench Press 3 sets x 6-8 reps
    2. Rows 3 sets x 6-8 reps
    3. Incline Dumbbell Press 3 sets x 8-10 reps
    4. Lat Pull-Downs 3 sets x 8-10 reps
    5. Lateral Raises 3 sets x 10-12 reps
    6. Triceps Pushdowns 3 sets x 10-12 reps
    7. Dumbbell Curls 3 sets x 10-12 reps

    Lower Body A
    1. Romanian Deadlifts 3 sets x 6-8 reps
    2. Leg Press 3 sets x 8-10 reps
    3. Seated Leg Curls 3 sets x 10-12 reps
    4. Standing Calf Raises 4 sets x 10-12 reps
    5. Abs (Choose 3-4 exercises, 8-15 reps of each)

    Upper Body B
    1. Pull-Ups 3 sets x 6-8 reps
    2. Barbell Shoulder Press 3 sets x 6-8 reps
    3. Seated Cable Row 3 sets x 8-10 reps
    4. Dumbbell Bench Press 3 sets x 8-10 reps
    5. Flyes 3 sets x 10-15 reps
    6. Barbell Curls 3 sets x 10-12 reps
    7. Tricep Extensions 3 sets x 10-12 reps

    Lower Body B
    1. Barbell Back Squats 3 sets x 6-8 reps
    2. Leg Extensions 3 sets x 10-12 reps
    3. Lying Leg Curls 3 sets x 10-12 reps
    4. Seated Calf Raises 4 sets x 10-12 reps
    5. Abs (Choose 3-4 exercises, 8-15 reps of each)
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  2. #2
    Registered User safcpaul's Avatar
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    How is that too little volume to grow. Are you Arnie?
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  3. #3
    Registered User EliKoehn's Avatar
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    That volume by itself is actually not extreme IMO, but without knowing the intensity from the weights it's hard to assess. 15-20 sets is not out of the ordinary.

    What weight are you using for these? Can you already do this or something of a similar caliber long-term OP?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  4. #4
    Registered User lukaszzzz's Avatar
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    Originally Posted by EliKoehn View Post
    That volume by itself is actually not extreme IMO, but without knowing the intensity from the weights it's hard to assess. 15-20 sets is not out of the ordinary.

    What weight are you using for these? Can you already do this or something of a similar caliber long-term OP?
    So far it was always 4 day split, mainly max ot. But I stalled. My current maxes are: BP 125kg, Squat 150kg, DL 200kg
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    You can't expect a one-size-fits-all answer about any program. Someone reaching those lifts numbers should have learned that along the way.
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