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  1. #1
    Registered User KRich227's Avatar
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    Question Upper Split Critique

    I'm currently in the first month of an upper/lower 4 day split, and was hoping to get your thoughts/critique on how my UPPER days look.

    Mon/Thurs - Upper
    Tues/Fri - Lower

    Upper A

    Bench Press - 3x 6-8
    Bent over Barbell Row - 3x 6-8
    Standing overhead press - 3x 6-8
    Pec Deck - 2x 12-15
    Lateral raises - 2x12-15
    Tri pushdown - 2x 12-15
    DB curls - 2x 12-15
    DB shrugs - 2x 10-12

    Upper B
    Incline Bench Press - 3x 6-8
    Lat pull-downs- 3x 6-8
    DB shoulder press - 3x 6-8
    Seated cable row - 3x 6-8
    Machine rear delt flyes - 2x 12-15
    Bi exercise - 2x 12-15
    Tri exercise - 2 12-15

    Does the order look okay? Please let me know of any changes(ex. should I move lat raises to the end? Should I move DB shrugs?
    "I don't know, But I've been told you never slow down, you never grow old" - Tom Petty
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  2. #2
    Registered User leidenesLK's Avatar
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    It’s not bad, just a few tweaks. Upper A needs a vertical pull of some sort. Also I would want more variation than 6-8 for all compounds. DB shrugs would be a waste of time for me. My traps grow just fine from OHP, deadlift, rows etc but if I’m going to hit traps I would go with weighted carries, power shrugs or overhead shrugs over traditional shrugs.

    If you’re curious, this is a basic but effective U/L template I’ve followed. Yours isn’t far off:

    Upper A

    Main Horizontal Push
    Main Horizontal Pull
    Assistance Vertical/Incline Push
    Assistance Vertical Pull
    Side Delt (optional)
    Rear Delt (optional)
    Triceps
    Biceps

    Upper B

    Main Vertical Pull
    Main Vertical Push
    Assistance Horizontal Pull
    Assistance Horizontal Push
    Rear Delt (optional)
    Chest Fly (optional)
    Biceps
    Triceps

    Lower A

    Main Knee
    Assistance Hip
    Assistance Knee
    Hamstring Iso
    Calves
    Abs

    Lower B

    Main Hip
    Assistance Knee
    Assistance Hip
    Quadricep Iso
    Calves
    Abs
    Last edited by leidenesLK; 11-29-2020 at 06:19 PM.
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  3. #3
    Unregistered User MyEgoProblem's Avatar
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    Looks fine.
    Run it and Log your training

    Id swap rev Pec Dec and and laterals. Purely for the efficiency of already been on it for Pec fly.
    Switching anything else is just not worth worrying about. Its just small pump lifts.
    The right answer is usually "it depends"...
    And those that talk in absolutes should almost certainly be ignored unless you want to buy their stuff.
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    Registered User tallbro's Avatar
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    Looks okay, i would add pullups or lat pulldowns also on day A and put pec decks on day B
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    Registered User KRich227's Avatar
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    Originally Posted by MyEgoProblem View Post
    Looks fine.
    Run it and Log your training

    Id swap rev Pec Dec and and laterals. Purely for the efficiency of already been on it for Pec fly.
    Switching anything else is just not worth worrying about. Its just small pump lifts.
    Thanks. Are u saying move rear delt flyes to Upper A, and then move lat raises to Upper B? But at the sane time saying making the move isn't too needed?
    "I don't know, But I've been told you never slow down, you never grow old" - Tom Petty
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    Registered User KRich227's Avatar
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    Originally Posted by tallbro View Post
    Looks okay, i would add pullups or lat pulldowns also on day A and put pec decks on day B
    Thanks. In A day, where would u add pullups or lat pulldowns(I do have them in B day)?
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    Registered User leidenesLK's Avatar
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    Originally Posted by KRich227 View Post
    Thanks. In A day, where would u add pullups or lat pulldowns(I do have them in B day)?
    After overhead press, before pec deck
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    I'd do some dumb bell pull overs on your B day. Do 1 or 2 sets of incline bench and 1 or 2 sets of pull overs.
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    Registered User KRich227's Avatar
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    Originally Posted by leidenesLK View Post
    After overhead press, before pec deck
    Thanks, I like how pull-ups would fit behind overhead press. Any other changes you’d advise?
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    Registered User leidenesLK's Avatar
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    Originally Posted by KRich227 View Post
    Thanks, I like how pull-ups would fit behind overhead press. Any other changes you’d advise?
    Pretty much just what I wrote in my first post. Everything else looks fine.
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  11. #11
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by KRich227 View Post
    Thanks. Are u saying move rear delt flyes to Upper A, and then move lat raises to Upper B? But at the sane time saying making the move isn't too needed?
    Purely for efficiency lol.

    You are already sat on the Pec dec doing chest, so may aswell turn around and use it for rear delts for the next lift.

    Certainly don't need to swap anything. Just seems like a wasted opportunity 😂
    The right answer is usually "it depends"...
    And those that talk in absolutes should almost certainly be ignored unless you want to buy their stuff.
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  12. #12
    Registered User KRich227's Avatar
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    Originally Posted by MyEgoProblem View Post
    Purely for efficiency lol.

    You are already sat on the Pec dec doing chest, so may aswell turn around and use it for rear delts for the next lift.

    Certainly don't need to swap anything. Just seems like a wasted opportunity 😂
    Appreciate the tips!
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