Let me preface by saying I am not a noob to training by a long shot. I have been training for over 10 years so I have a lot of experience. I have tried every routine out there just about. I am 5’10", 235lb, 14%bf, Bench 405, Squat 425, Deadlift 495.
Based on my past experience, research, advice, etc. I have created a 4 day split routine that I am about to start, but can’t quite figure out if I like the volume (frequency) per muscle on my upper body days. My main goal for this cycle is cutting while maintaining as much mass as possible (hypertrophy).
I was wondering if I could get some advice from those that may be more experienced than I am. it will look like this, with some exercise variations here and there. My main concern is am I training each upper body muscle frequently enough. I designed this with the thought that I will be hitting each muscle once per week as the primary, and once per week as a secondary.
Military Press (4 sets 6-12 reps)
Upright Row SS Lateral raise (3 sets 8-12 reps)
Reverse fly SS bent over lateral raise (3 sets 8-12 reps)
Weighted Dips (4 sets 8-14 reps)
Skull Crushers SS close grip press (3 sets 6-12 reps)
Push Down (3 drop sets 10/8/6)
Chin Ups reverse grip (4 sets max)
incline bench dunbell curl (3 sets 6-12 reps)
Preacher Curl SS Concentration Curl (2-3 sets 8-12 reps)
Tuesday (Lower quads):
Thursday (Upper Chest/Back)
Chest (Triceps Secondary):
Dunbell Flat Bench (4 sets 6-12 reps)
Barbell Decline (3 sets 6-12 reps)
Dunbell Incline SS Incline flyes (2 sets 6-12 reps)
Back (Biceps Secondary):
Chest Supported Rows (4 sets 6-12 reps)
Wide Pulldown SS Close Pulldown (3 sets 6-12 reps)
Bent over row reverse grip (3 sets 6-12 reps)
Friday (Hamstrings / Lower Back)
I didn’t put the specifics on my leg days because I feel that my lower body workouts are on point. Just mostly want to effectively maximize my upper body days.
Any advice is welcome. Even if it’s to tell me this program sucks.