T Nation

Upper/Lower Split


Been lifting for ten years, spent several of them not knowing what I was doing, just posted for some input on my upper/lower split. Herniated discs and a labral tear with bursitis in my shoulder from the Marines stopped my progression - followed 5/3/1 for a couple years and finished with a 275lb bench, 405 DL and 365 Squat at 6’3 220 before I was advised by an orthopedist and my physical therapist to hold off the big 3 for a while…BB presses ruin my shoulder, heavy deads and squats wreck my lower back (and knees are not great anymore either).
Drew up an upper/lower split for myself, I’m dropping weights by a good deal and starting to ramp back up, I just want to continue to make size gains even if my max lifts won’t progress like they used to. Just hoping I could get some advice on the volume and setup of my workout - too little, too much, any useless exercises?
Workout A:
Incline DB Bench Press 4x8-12
BB Rows 4x8-12
DB Shoulder Press 4x8-12
Pull downs 4x8-12
Cable Flyes 3x8-12
Skulls 3x8-12
Lateral Raise 3x8-12
Bicep Curl 3x8-12

Workout B:
Smith Squats 4x8-12
RDL 4x8-12
Standing Calf Raise 4x8-12
Leg Ext 4x8-12
Leg Curl 4x8-12
Bulgarian Split Squats 4x10 (2 each leg)
Seated Calf Raise 4x8-12

1-2 min rest in between sets/exercises

Monday: A
Tues: B
Wed: Light Cardio/Abs
Thurs: A
Fri: B
Sat: Light Cardio/Abs
Sun: Off

I’m still 6’3 220, consuming about 190-200g of protein, on a clean diet.