Rate my 4 day routine

[tropical94]

Upper/lower split. Looking for honest critiques.

Upper 1-
Chin ups 3xamrap
Dumbbell shoulder press 3x6
Bent over row 3x6
Push up 3x8
Ez bar bicep curl 3x8
Tricep pushdown 3x12-15

Lower 2-
Barbell back squat 5x3
RDL 3x8
Barbell hip thrust 3x8
Calf raise 4x15

Upper 3-
Chin ups 3xamrap
Barbell bench press 3x6
Dumbbell shoulder press 3x6
Bent over row 3x6
Dumbbell bicep curl 3x8
Lying tricep extension 3x8

Lower 4-
Barbell deadlift 3x3
Barbell squat 3x8
Barbell hip thrust 3x8
Calf raise 4x15



Thanks

[RockCrab]

Goals?
Height / weight?
Stats on Big 3?
Doesn't look bad, dependent on above.

[BromanianDL]

Too hard on the lower back. BOR, RDL, hip thrusts, squats and DL are all taxing on the lower back, something's gotta give....

[tropical94]

How would you alter it?

Im in a dilemma to remove any because they all have their reasons for being included, so suggestions much appreciated.

[tropical94]

Goals?
Height / weight?
Stats on Big 3?
Doesn't look bad, dependent on above.

Aesthetics, but i want strength too primarily in squat and dl though.

5'10/180lb

110kg/140kg/75kg

[n64bomb]

Its mediocre. A standard intermediate program is better.

[RockCrab]

Too hard on the lower back. BOR, RDL, hip thrusts, squats and DL are all taxing on the lower back, something's gotta give....

I disagree that it's 'too hard' on the lower back. However, I would drop the hip thrusts from day 4. DL covers the movement, unless you're competing and are having trouble locking out. Most trainees would benefit from more posterior chain work. I've seen a lot worse from guys writing their own stuff.

[DCSpartan]

3 sets of only 8 pushups???

[tropical94]

3 sets of only 8 pushups???

Will progressively overload by doing more difficult variations of the push up and weighted, my 1rm bench is shy of my bodyweight, so i feel there is a lot of improvement to be made in push ups for me

[tropical94]

I disagree that it's 'too hard' on the lower back. However, I would drop the hip thrusts from day 4. DL covers the movement, unless you're competing and are having trouble locking out. Most trainees would benefit from more posterior chain work. I've seen a lot worse from guys writing their own stuff.

Thanks and noted, ill just do deadlift supplemental squat and calf work on day 4 then 👍👍