T Nation

Upper/Lower Training


Hi CT,

My current split is an upper/lower split, done 4 times a week with an optional extra day to hit any lagging body parts. Each workout has a main lift such as bench, squat, overhead press, and deadlift; and that is followed by assistance work. For my upper body days, if I do a push, I always like to do a pull supersetted with it or the next exercise. I'm just curious if I'm doing enough or too much frequency/volume overall for my split for new muscle growth. To give you an idea of what my week looks like, this is my training split and usual exercises.

Day 1- Lower
Main focus: Squat- warm up, followed by 3-5 working sets.
Barbell Hip Thrust or RDL/Stiff Leg Deadlift for 3-4 sets of 8-12 reps
Walking DB Lunges for 3-4 sets of 8-10 reps each leg
Leg extensions supersetted with leg curls for 3 sets of 12-15 reps
Calf raises 3-4 sets of 12-15 reps

Day 2- Upper
Main focus: Bench- warm up followed by 3-5 working sets
DB rows- 4 sets of 6-12 reps
BB Incline press or Hammer strength Incline for 4 sets of 8-12 reps
- supersetted with pull ups or lat pulldowns for 4 sets of 8-12 reps
Weighted Dips for 3 sets of 6-8 reps
- supersetted with row variation for 3 sets of 8-12 reps
Incline DB flies for 3-4 sets of 10-12 reps
- supersetted with straight arm pulldowns 3-4 sets of 10-12 reps

Day 3-OFF

Day 4- Lower
Main focus: Deadlift
Clean Grip Reverse Lunge/ Front Squats/ or DB split squats - 3-4 sets of 6-10 reps
Snatch Grip High Pull for 3-4 sets of 3-5 reps
KB swings for 3-4 sets of 15 swings
Back raises for 3-4 sets of 12-15 reps usually weighted

Day 5- Upper
Main focus: Overhead Press
Weighted Chins or Lat pulldown variation for 4 sets of 6-12 reps
Incline DB press for 3-4 sets of 8-12 reps
- supersetted with row variation for 3-4 sets of 8-12
Lateral raises for 4 sets of 10-12 reps
And then 8-10 sets of Bicep/Tricep work and 4 sets of face pulls to finish.

My question is, is this too much volume? I love the push pull aspect of training. It just feels like it balances things out. I'm unsure whether or not I should have a separate arm day and take it out of Day 5 all together?

Any advice would be greatly appreciated guys!! Thank you!