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  1. #1
    Registered User Light1511's Avatar
    Join Date: Dec 2018
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    Is this a well balanced 4 day upper/lower routine?

    So my current goals are to gain lean mass, so sort of aesthetics but also to be strong of course.

    Currently:
    Male
    Height: 5'8
    Age: 22
    Starting Weight: 60kg (April 2018)
    Weight: 66.5kg

    1RM:
    Deadlift: 115kg
    Squat: 90kg
    Bench: 72.5kg

    I started back in April this year on a 5x5 routine for 4 weeks, then moved onto a PPL 6x a week till now, but only have time for 4x a week now.

    This is the routine I have made:

    UPPER DAY A or B

    • Bench Press 5/3/1 or Shoulder Press 5/3/1
    • Shoulder Press 3x8 or Bench Press 3x8
    • Bent Over Barbell Rows 3x5 or Seated Cable Rows 3x8-12
    • Weighted Dips 3x5-8
    • Weighted Pull Ups 3x5-8
    • Accessory Work IF Possible (Curls, face pulls, lat raises etc)

    LOWER DAY A or B

    • Squats 5/3/1 or Deadlift 5/3/1
    • Romanian Deadlifts 3x8-12
    • Leg Curls 3x8-12 or Leg Press 3x8-12
    • Barbell Lunges 3x8-12
    • Calf Raises 5x15

    I would be following Jim Wendlers 5/3/1 method.
    So it will be like an upper day A, upper day B, lower day A, lower day B where the bench press and shoulder press would be interchanged and vice versa.
    Is it balanced if on the upper day, there is 3 push exercises and 2 pull exercises? Also are all muscle groups hit effectively at least 2x a week with this?
    Finally, are the order of the exercises fine?
    I want to reach 75kg by next December.
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  2. #2
    Registered User tommy4life's Avatar
    Join Date: Jul 2015
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    Looks fine
    If you're doing 3×8 assistance you can probably use FSL for it.
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