T Nation

Critique My Routine

Day 1

Upper Power

Exercise Sets Reps

Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2

Lower Power

Exercise Sets Reps

Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10

Day 3

Upper Hypertrophy

Exercise Sets Reps

Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 4

Lower Hypertrophy

Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12

what is your goal? Are you just starting out?

I’ve personally never liked an upper lower split for bbing purposes. I know there are those that advocate it, but it just doesn’t seem like the muscles are able to receive adequate attention. I’m going to pretend like you answered my first questions as, to get swole and no. If that’s the case try a typical body part split like, legs hams/quads, back (glutes) and bis, chest, and tri shoulders sprinkle in abs and calves a two-3 times a week. That’s just my 2 cents.

[quote]koolsuppy wrote:
Day 1

Upper Power

Exercise Sets Reps

Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2

Lower Power

Exercise Sets Reps

Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10

Day 3

Upper Hypertrophy

Exercise Sets Reps

Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 4

Lower Hypertrophy

Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12[/quote]

looks good, alberto nunez has a great template for intermediate bodybuilders.

I personally like upper-lower splits.

however i dont think having a “power” day and a “hypertrophy” day is an ideal choice. Pick ONE goal and focus on that for at least 4-6 weeks, then switch to the other. its takes the body time to adapt to something so give it a chance to get the changes your looking for (Hypertrophy OR Power) Then when the body becomes adapted to that program switch to another type.

Ie, do a hypertrophy program for 4-6 weeks followed by a “power” program for 4 weeks, de-load for a week and start over again making adjustments.

What’s your goal?