Rate my program

[adamellisdj]

It is a slightly altered version of Nick Cheadles 'Redefining The Upper/Lower Split'

I am looking for Hypertrophy with rep ranges 10-16 (due to still recovering from a Rotator Cuff tear)

After 12 weeks I will switch to ' Coolcicad's PPL' and then back to Upper/Lower

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Upper / Lower


Monday : Upper

Smith Bench Press
Barbell Row
Standing Overhead Press
Lat Pull-Down
Dips
Barbell Curls

Tuesday : Lower

Back Squats
RDL
Standing Calves
Leg Curls
Leg Extension

Wednesday : Rest

Thursday : Upper

Incline Dumbbell Press
Flat Dumbbell Press
Chin Up’s
Cable Press
Lateral Raises
Barbell Curls
Tricep Pushdowns

Friday: Lower

Back Squats
Front Squats
Seated Leg Curls
Leg Press
Leg Extensions
Seated Calves

Saturday: Calves & Abs


Sunday: Rest

[BrofessorWilson]

Toss cable press and add in another rowing movement. You want more pulling than pushing. Other than that it looks fine, its not excessive volume. What're the rep/sets? I'm assuming something similar to the Upper/Lower program in the stickies?

[tommy4life]

Friday's lower day is quad dominant.

Also add some rear delt work

[adamellisdj]

Toss cable press and add in another rowing movement. You want more pulling than pushing. Other than that it looks fine, its not excessive volume. What're the rep/sets? I'm assuming something similar to the Upper/Lower program in the stickies?

Thanks.

Why do you not rate the cable press?


I do not see this program ???


3 sets
10-12 reps


Th