T Nation

Split Critique

Hello, this is my first post. I’m 22, 6’1", 190 lbs, around 12-15% bodyfat. Been training for about a year, but only the last couple of months have been productive (i.e. moved to free weights, started eating more, discovered this site, etc). I’ve made some decent gains on Chad TBT and I’m now looking for an upper/lower split. I’ve searched for a while but didn’t find anything that really suited me. That’s why I decided to try making my own routine.

Mainly looking to know if that split looks like enough or too much volume for a beginner and what other isolation exercises I could add to lower days. Or well anything you wanna critique, go ahead. It’s probably far form perfect I know, which is why I need feedback.

Lower day 1
Front Squat 5 x 5
Good Mornings 3 x 8
Standing Calf Raise 2 x 15

Upper day 2
Flat Bench Press 5 x 5
Seated Row 3 x 8
Flat DB Fly 3 x 8
Standing BB Curl 3 x 8
Face Pulls 3 x 8

Lower day 4
Deadlift 5 x 5
Bulgarian Split Squat 3 x 8
Seated Calf Raise 2 x 15

Upper day 5
Military Press 3 x 8
Chin Up 3 x 8
Dips 3 x 8
Chest Supported Row 3 x 8
Rear Delt Fly 3 x 8

Add in some weighted ab exercices on your lower days. Also, if you’re looking for some more dare i say, ‘functional’ lower body exercise, try some walking lunges (try different strid lengths and distances, ‘high rep and low rep’). I almost always do some form or lunge or step up on lower body days. A really good upper lower split that I’v been useing (or variations thereof) for a few months is Joe Defrancos westside for skinny bastards (you can find it on this site), i’v had great results.

That looks like too LITTLE volume to me. Beginners need lots of reps and sets to acclimate their joints and connective tissues as well as build up their Central Nervous Systems.

Seriously, there as so many good programs on this site alone it’s hard to choose one. If you insist on designing your own I suggest you get advice from an experienced lifter that you trust. Otherwise, pick one from the “Are you a Beginner” thread and stick to it.

looks good to me , i do agree ab work id do a few sets each day varied move not killing them any single day but 2-3 sets lot of weighted stuff. the unilateral suggestion on leg day imo is great as well even if at the end to mop up lunges step ups etc


you might think one upper day some direct shoulder work lat raises etc, as well some direct arm work one day as well

again a few sets consistently will go a long ways


Alright. Thanks.