Upper Split Critique

[KRich227]

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?

[leidenesLK]

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

[MyEgoProblem]

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.

[tallbro]

Looks okay, i would add pullups or lat pulldowns also on day A and put pec decks on day B

[KRich227]

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?

[KRich227]

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)?

[leidenesLK]

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

[paulinkansas]

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.

[KRich227]

After overhead press, before pec deck

Thanks, I like how pull-ups would fit behind overhead press. Any other changes you’d advise?

[leidenesLK]

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.

[MyEgoProblem]

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 😂

[KRich227]

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!