T Nation

4 Day Program Upper/Lower Split

Hey guys, so this program is for mass building, and I want each muscle to hit twice a week. Any advice what to improve? Thanks

MONDAY

  • Pullups
  • Bent over row
  • Military press
  • Incline Bench press
  • Bench Press - Barbell, Flat, Close-Grip

TUESDAY

  • Back squats
  • Leg press
  • Stiff leg deadlift
  • Calve raises
  • ABS cable crunches

THURSDAY

  • Pullups
  • Bench press
  • Shoulder dumbell press
  • T-bar row
  • Bicep curls

FRIDAY

  • Front squats
  • Deadlifts
  • Sumo squats
  • Calve raises

I think it looks great. What about volume?

[quote]NorCal916 wrote:
I think it looks great. What about volume? [/quote]

Thanks, 4x6-8 for harder exercises and 3-8 for easier.

Anyone else can give opinion on this program?

Throw in some more rowing variations to balance out your pressing

I don’t know how strong you are, but if you are using decent weights your lower back is probably going to hate you after a a few weeks. I would tweak the exercise like this…

[quote]Alpina wrote:
Hey guys, so this program is for mass building, and I want each muscle to hit twice a week. Any advice what to improve? Thanks

MONDAY

  • Weighted* Pullups
  • Bent over row
  • Seated DB press*
  • Incline Bench press
  • Weighted Dips*

TUESDAY
-lying leg Curls*

  • Back squats
  • Leg press
  • Stiff leg deadlift
  • Calve raises
  • ABS cable crunches

THURSDAY

  • Weighted *Pullups
  • Bench press
  • T-bar row
    -Facepulls or reverse flys*
  • Bicep curls
    -Hanging Leg Raises*

FRIDAY
-seated leg curls*

  • Front squats
  • Rack Pulls*
  • Lunges*
  • Back Extensions focusing on squeezing the glutes*
  • Calve raises[/quote]

obviously it’s not perfect, but I think it’s a little more lower back friendly.

[quote]Samplaysbaseball wrote:
Throw in some more rowing variations to balance out your pressing[/quote]

I agree, on monday you’ve got 2 pulls and 3 presses.

I would just take out the last bench press variation and replace it with some pushdowns, that way you’ve got some direct tricep work as well.

On that day, I would probably replace the incline bench with dumbbell pressing instead, just because almost all of your pressing is with barbells.

gato10,

Thanks, but i think you forgot military press :slight_smile: I am definitely not throwing that away.

[quote]Chris87 wrote:

[quote]Samplaysbaseball wrote:
Throw in some more rowing variations to balance out your pressing[/quote]

I agree, on monday you’ve got 2 pulls and 3 presses.

I would just take out the last bench press variation and replace it with some pushdowns, that way you’ve got some direct tricep work as well.

On that day, I would probably replace the incline bench with dumbbell pressing instead, just because almost all of your pressing is with barbells.[/quote]

Well that last exercise is for triceps actually, cause it’s narrow grip barbell press. And incline changed with dumbells - ok!

If your goal is mass building (ie hypertrophy), I would recommend more arm work, as well as including lateral raises, reverse flys, and probably shrugs somewhere in your routine.

How would you compare this program with:

Day 1 (heavy horizontal/lighter vertical):
Bench 5x5
Row 5x5
Military press 3x10
Pullup 3x10
Barbell curls 2x8

Day 2 (heavy squats/ham assistance and core):
Squats 5x5
Leg curls 3x8
Back hypers 3x10
Weighted decline sit-ups 3x10

Day 3 (heavy vertical/lighter horizontal):
Military press 5x5
Pullup 5x5
Incline dumbell bench 3x10
Row 3x10
Weighted Dips 2x8

Day 4 (heavy deadlift/lighter thigh and core):
Deadlift 5x5
Leg press 4x10
Leg extensions 3x10
Calf raises 3x8
Weighted decline sit-ups 3x10

Here i would go Monday/Tuesday/Thursday/Friday