Is that good?

[TheBeastHimself]

Upper/Lower split, 4 times a week, training for mass.
What do you guys think?

Upper body A

Pull ups 4×6-8
Shoulder press 4×6-8
Seated row 4×8-10
Bench press 4×6-8
Pec Dec 4×8-10
DB pullover 3×10-12
Incline(Bicep curl & skull crusher) superset 4×8-10


Legs A
Squats 4×6-8
RDL 4×6-8
Leg press 3×8-10
Leg curl 4×10-12
Leg extension 4×10-12
Seated calf raise 5×12-15


Upper body B
Bench press 4×6-8
Lat pulldown 4×6-8
Incline bench press 3×8-10
Chest supported row 4×8-10
Side lateral raise 4×8-10
Lower chest flyes 4×10-12
Tricep pushdown 4×10-12
Barbell curl 4×8-10


Legs B
Squats 4×6-8
RDL 4×6-8
Leg press 3×8-10
Leg curl 4×10-12
Leg extension 4×10-12
Standing calf raise 5×12-15


I know legs A and B are the same except for calves, does anybody have an idea for a change in legs B or is that ok as it is?

[etet1919]

Upper/Lower split, 4 times a week, training for mass.
What do you guys think?

Upper body A

Pull ups 4×6-8
Shoulder press 4×6-8
Seated row 4×8-10
Bench press 4×6-8
Pec Dec 4×8-10
DB pullover 3×10-12
Incline(Bicep curl & skull crusher) superset 4×8-10


Legs A
Squats 4×6-8
RDL 4×6-8
Leg press 3×8-10
Leg curl 4×10-12
Leg extension 4×10-12
Seated calf raise 5×12-15


Upper body B
Bench press 4×6-8
Lat pulldown 4×6-8
Incline bench press 3×8-10
Chest supported row 4×8-10
Side lateral raise 4×8-10
Lower chest flyes 4×10-12
Tricep pushdown 4×10-12
Barbell curl 4×8-10


Legs B
Squats 4×6-8
RDL 4×6-8
Leg press 3×8-10
Leg curl 4×10-12
Leg extension 4×10-12
Standing calf raise 5×12-15


I know legs A and B are the same except for calves, does anybody have an idea for a change in legs B or is that ok as it is?

I know, look at the stickies!!

I just want to suggest three things: train all body part exercises consecutively (e.g; all back exercises following each other, all chest exercise following each other, all tricep exercises following each other, etc.). I don't see ab work or enough variety of tricep or bicep exercises. Maybe instead of 4 sets of tricep pushdowns, do 2 sets of pushdowns and 2 sets of DB overhead extensions.

[FaIIen]

I know, look at the stickies!!

I just want to suggest three things: train all body part exercises consecutively (e.g; all back exercises following each other, all chest exercise following each other, all tricep exercises following each other, etc.). I don't see ab work or enough variety of tricep or bicep exercises. Maybe instead of 4 sets of tricep pushdowns, do 2 sets of pushdowns and 2 sets of DB overhead extensions.

^ Disagree with everything but the ab work.

Would include something unilateral for the lower body.

Could also have a look at Fierce 5 or Vikings U/L. I'm not sure doing this much volume from the get go is a good idea if you're a novice.

[TheBeastHimself]

^ Disagree with everything but the ab work.

Would include something unilateral for the lower body.

Could also have a look at Fierce 5 or Vikings U/L. I'm not sure doing this much volume from the get go is a good idea if you're a novice.

Sorry, I forgot to mention that I do abs every gym session.
About the volume ,I've been training for 7 months now, will it be "too much"?

[FaIIen]

Sorry, I forgot to mention that I do abs every gym session.
About the volume ,I've been training for 7 months now, will it be "too much"?

Depends on how advanced you are and what you're used to. Volume has to increase over time as you become more advanced.

[builda123]

Looks good, but i prefer this split:

Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest

also you don't need 4 sets of barbell curl, do 2xtill failure
and then Concentration Curl 3x10/6/last set till failure with super heavy weight

[etet1919]

^ Disagree with everything but the ab work.

Would include something unilateral for the lower body.

Could also have a look at Fierce 5 or Vikings U/L. I'm not sure doing this much volume from the get go is a good idea if you're a novice.

Then if he does unilateral leg work, he'll be adding even more volume to a potentially time consuming workout. Also, I noticed a lack of trap work and upright rows.

[FaIIen]

Then if he does unilateral leg work, he'll be adding even more volume to a potentially time consuming workout. Also, I noticed a lack of trap work and upright rows.

Including does not mean adding. Upright rows are primarily a delt exercise, traps need a lot heavier loads. Switching RDL's for conventional deadlifts would help with traps.

[etet1919]

^^ True. Good catch. Wondering why DL are not listed if mass/strength is goal. Possibly, lower back issues (I currently don't do DL for this reason)? But then, wouldn't RDL's be more taxing on the lower back? Good catch.

[FaIIen]

But then, wouldn't RDL's be more taxing on the lower back?

Because the back is more horizontal when knee flexion is limited? I actually don't know, but doubt it because of the limited loading. I would assume that you're already using your lower back to maximal extent with conventional deadlifts. I personally feel my hammies and glutes work more than my lower back with RDL's, especially when focusing on controlling the movement.

[dski79]

Looks good, but i prefer this split:

Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest

also you don't need 4 sets of barbell curl, do 2xtill failure
and then Concentration Curl 3x10/6/last set till failure with super heavy weight

why are you continuing to spew nonsense? if thats what YOU wanna do then do it, but dont feed bad info to people whom are actually trying to learn, rather than trying to persuade them into a direction thats not conducive

[health4life24]

why are you continuing to spew nonsense? if thats what YOU wanna do then do it, but dont feed bad info to people whom are actually trying to learn, rather than trying to persuade them into a direction thats not conducive

The split itself isn’t bad. I’ve done that split. Arnold’s split. The other stuff, not sure where he came up with that...?

[Squid24]

Looks good, but i prefer this split:

Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest

also you don't need 4 sets of barbell curl, do 2xtill failure
and then Concentration Curl 3x10/6/last set till failure with super heavy weight

Lay your program out...so we can see it...cause all you listed were body parts...and if it's body parts...I use ALL of mine every day...just sayin

[builda123]

Lay your program out...so we can see it...cause all you listed were body parts...and if it's body parts...I use ALL of mine every day...just sayin

Days 1, 3 & 5 - Chest, Back and Legs
Chest
Exercise Sets Rep Goal
Bench Press 5 6-10
Dumbbell Flye 5 6-10
Incline Bench Press 6 6-10
Cable Crossovers 6 10-12
Dips 5 Failure
Dumbbell Pullover 5 10-12
Back
Exercise Sets Rep Goal
Wide Grip Pull Up 6 Failure
T Bar Row 5 6-10
Seated Pulley Row 6 6-10
One Arm Dumbbell Row 5 6-10
Stiff Leg Deadlift 6 15
Legs
Exercise Sets Rep Goal
Squat 6 8-12
Leg Press 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Barbell Lunge 5 15
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct
Days 2, 4 & 6 - Shoulders and Arms
Biceps
Exercise Sets Rep Goal
Barbell Curl 6 6-10
Seated Dumbbell Curl 6 6-10
Dumbbell Concentration Curl 6 6-10
Triceps
Exercise Sets Rep Goal
Close Grip Bench Press 6 6-10
Tricep Pushdown 6 6-10
Barbell French Press 6 6-10
One Arm Dumbbell Tricep Extension 6 6-10
Shoulders
Exercise Sets Rep Goal
Seated Barbell Press 6 6-10
Lateral Raise 6 6-10
Rear Delt Lateral Raise 5 6-10
Cable Lateral Raise 5 10-12
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct

[Ghawk21]

^ Your copy pasta doesn't even match your proposed split lmao.

[etet1919]

Days 1, 3 & 5 - Chest, Back and Legs
Chest
Exercise Sets Rep Goal
Bench Press 5 6-10
Dumbbell Flye 5 6-10
Incline Bench Press 6 6-10
Cable Crossovers 6 10-12
Dips 5 Failure
Dumbbell Pullover 5 10-12
Back
Exercise Sets Rep Goal
Wide Grip Pull Up 6 Failure
T Bar Row 5 6-10
Seated Pulley Row 6 6-10
One Arm Dumbbell Row 5 6-10
Stiff Leg Deadlift 6 15
Legs
Exercise Sets Rep Goal
Squat 6 8-12
Leg Press 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Barbell Lunge 5 15
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct
Days 2, 4 & 6 - Shoulders and Arms
Biceps
Exercise Sets Rep Goal
Barbell Curl 6 6-10
Seated Dumbbell Curl 6 6-10
Dumbbell Concentration Curl 6 6-10
Triceps
Exercise Sets Rep Goal
Close Grip Bench Press 6 6-10
Tricep Pushdown 6 6-10
Barbell French Press 6 6-10
One Arm Dumbbell Tricep Extension 6 6-10
Shoulders
Exercise Sets Rep Goal
Seated Barbell Press 6 6-10
Lateral Raise 6 6-10
Rear Delt Lateral Raise 5 6-10
Cable Lateral Raise 5 10-12
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct

This sounds perfect!!! You got your lateral raises in there somewhere....

[CommitmentRulz]

Days 1, 3 & 5 - Chest, Back and Legs
Chest
Exercise Sets Rep Goal
Bench Press 5 6-10
Dumbbell Flye 5 6-10
Incline Bench Press 6 6-10
Cable Crossovers 6 10-12
Dips 5 Failure
Dumbbell Pullover 5 10-12

Cardio with weights?

But I really like the leg workout that stats with 6 sets of squats, then 6 sets of leg press - and you're just getting warmed up good...

[builda123]

This sounds perfect!!! You got your lateral raises in there somewhere....

I don't even have to include lateral rises in my workout program because that goes without saying... 5x15 of laterals every day + 3x15 with lighter weight for warmup

[builda123]

Cardio with weights?

But I really like the leg workout that stats with 6 sets of squats, then 6 sets of leg press - and you're just getting warmed up good...

I don't do cardio that often but when I do I run for 10 miles with rest of 5 min after 7 miles and when i come back home I do ab training for 30 minutes. Then I make my shake with 5 bananas, 300 grams of peanut butter and 4 scoops of protein powder. 30 minutes later i order 2 chicken portions and eat some tuna.

[cornman99]

I don't do cardio that often but when I do I run for 10 miles with rest of 5 min after 7 miles and when i come back home I do ab training for 30 minutes. Then I make my shake with 5 bananas, 300 grams of peanut butter and 4 scoops of protein powder. 30 minutes later i order 2 chicken portions and eat some tuna.

Nice troll....would love to see you chug that 3000 calorie shake and then eat chicken and tuna 30 mins later.