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  1. #1
    Registered User 2canmadman's Avatar
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    Upper-lower split critique

    Hello guys, I am aware of all the solid programs out there but I thought Id try and make one. Would appreciate any feedback on muscle imbalances or other considerations that can be improved on. Thanks ma dudes!

    Upper A
    Flat bb bench 3x5
    Iso row 3x8
    Push jerk (or any other dynamic barbell movement for shoudlers) 3x8
    Close grip lat pulldown 3x8
    Machine curls
    Machine dips

    Upper B
    OHP 3x5
    Underhand lat pulldown 3x8
    Incline db bench 3x8
    Cable row 3x8
    Cable hammer curls
    Cable skullcrushers

    Lower A
    Squat 3x5
    Leg press 3x10
    Leg curl 3x10
    Face pulls 3x10
    Decline crunch 3x12
    Back bridge 3x12

    Lower B
    Trap bar deads 3x5
    Bb split squat 3x8
    RDL 3x8
    Face pulls 3x10
    Cable crunch 3x12
    Back bridge 3x12

    Any and all feedback is welcome, thanks!
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  2. #2
    Registered User leidenesLK's Avatar
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    Originally Posted by 2canmadman View Post
    Hello guys, I am aware of all the solid programs out there but I thought Id try and make one. Would appreciate any feedback on muscle imbalances or other considerations that can be improved on. Thanks ma dudes!

    Upper A
    Flat bb bench 3x5
    Iso row 3x8
    Push jerk (or any other dynamic barbell movement for shoudlers) 3x8
    Close grip lat pulldown 3x8
    Machine curls
    Machine dips

    Upper B
    OHP 3x5
    Underhand lat pulldown 3x8
    Incline db bench 3x8
    Cable row 3x8
    Cable hammer curls
    Cable skullcrushers

    Lower A
    Squat 3x5
    Leg press 3x10
    Leg curl 3x10
    Face pulls 3x10
    Decline crunch 3x12
    Back bridge 3x12

    Lower B
    Trap bar deads 3x5
    Bb split squat 3x8
    RDL 3x8
    Face pulls 3x10
    Cable crunch 3x12
    Back bridge 3x12

    Any and all feedback is welcome, thanks!
    Looks fairly standard, besides a couple weird design choices. Why are face pulls on lower days? Could probably use a little more leg work IMO, but it’s not too bad.
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  3. #3
    Registered User 2canmadman's Avatar
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    Originally Posted by leidenesLK View Post
    Looks fairly standard, besides a couple weird design choices. Why are face pulls on lower days? Could probably use a little more leg work IMO.
    I've added face pulls on those days because i generally only have an hour to workout from 6-7am and thought I'd superset them with a leg movement to save time. I also thought it'd be ok since I have 1-2 days of rest after a lower workout before the next upper. That said, would it be more optimal to keep them on the upper days?

    Also i've kept the volume fairly low as I am on a cut and find recovery to be an issue with much more volume. What would you recommend adding? Leg extensions/calf work? More compounds?

    Thanks for the input!
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  4. #4
    No help for this one.... Squid24's Avatar
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    Gym doesn't open any sooner?
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  5. #5
    Registered User 2canmadman's Avatar
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    Originally Posted by Squid24 View Post
    Gym doesn't open any sooner?
    Unfortunately the gym is pretty far away so I have to drive so I'm not late for work. And the carpark opens at 6 sharp lol. I'm alright with it though, just have to work with what I have, hence the face pulls on lower days. Anything I should shift around or change though, assuming I keep the workout to 60 minutes?
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