T Nation

Split Critique?

After lurking for so long on these forums i’ve decided to make a routine for myself. Im looking to build but gain a lot of strength so i saw a upper/lower split would be good for that. Im not quite sure though on how often should i increase the weight or how loads should be on heavy/lower days. Ill be very glad if you guys could help out on that . Heres what i’ve come out with so far.

Monday:Upper Body Heavy Days

Bench 3 x 3-5
Barbell Row 3 x 3-5
Military Press 3 x 3-5
Close Grip Bench Press 3 x 5-6
E Z bar curl 3 x 4-6

Tuesday: Light Lower Day

Squat 4 x 12-15
Leg Extension 3 x 10-12
Deadlift 4 x 10-12
Leg Curls 3 x 10-12
Standing Calf press 4 x 15-18
Seated Calf Press 4 x 15-18


Thursday: Light Upper Body Day

Bench Press 3 x 10-12
Incline Press 3 x 10-12
Barbell Pess 3 x 10-12
Pull ups 3 x failure
Dumbell Shoulder Press 3 x 10-12
Side Puleys 3 x 8-10
Dumbell Curls 3 x 10
Skull Crushers 3 x 10

Friday: Heavy Leg Day

Squat 3 x 5
Deadlift 3 x 5
dont know what other exercises to inclunde…

i really apreciate the criticism. thanks in advance

Well let’s just look at upperbody compound movements: you have 7 pushes to 2 pulls. You need to really strike a balance here, especially when training for strength. Wendler recommends 2:1 pull/push ratio as far as total reps during an UB training session. You are about 1:3 or 1:4.

I mean no disrespect, but I think you would be well suited at this point to follow a pre-written program suited to your goals of boosting strength, training 4x/week upper lower, and gaining some size. Look into “Maximum Strength” by Eric Cressey. From there you will learn how to add accessory work on leg days, as well as what a sufficient amount of pulling on an UB day is.