T Nation

Switching from PPL to Upper/Lower Split

MONDAY STRENGTH UPPER
Bench press barbell or dumbell, 4 sets of 4-6 rep
bent over row, 4 sets 4-6 rep
Behind the neck military press (i do do this on a smith machine),4 sets 4-6 rep
weighting or regular chin up/pullup varition 4 set til failure

TUESDAY STRENGTH LOWER
Bulgarian split squat 4x4-6
deadlift 4x4-6
hamstring curl 4x4-6
leg press 4x4-6

THURSDAY UPPER HYPERTROPHY DAY
Incline dumbell or barbell press 3 sets of 8-12
single arm row 3 sets of 8-12
DB military press- 3 sets of 8-12
Lat pull down, some sort of bicep curl varition and DIPS all 3 sets of 8-12

FRIDAY LOWER HYPERTROPHY
Squat varition, RDL, Calf raises- 3 sets of 8-12

Is there a question? Or is this just an FYI?

2 Likes

oh sorry the question is it a good start and what improvments can i make

Where I see problems:

  • No exercises that target side delts like lateral raise or upright row.
  • 2 chest exercises 3-4 sets each for the whole week might not be enough.
  • Zero direct triceps exercise, if you are an arm dominant individual that might be fine, if not prepare to get noddle arms.

Is there a particular reason why you’re doing Bulgarian split squats as the first exercise on lower strength day (and before deadlifts at that) and doing a squat variation on hypertrophy day?

Was your previous split working for you?

I would advise not doing the BTNP in a smith machine.