Help me tweak my 4 day upper/lower routine

So after approx 2 years of strength training I am looking to mix things up a bit and run some kind of upper/lower split routine, 4 days per week. Here is what I have in mind at the moment, any advice, especially on the assistance work?

Goals: Medium term I would like to bring my bench and overhead press along as they are lagging my squat considerably. At least initially I am likely to be eating at maintenance or in a slight calorie deficit.

Mon
Barbell Bench 5x5
Dumbbell Bench 3x10
Dips 3 sets to failure

Tue
Squat 5x5
SLDL 3x8
Leg Press 3x10

Thu
Military Press 5x5
Brobell Curl 3x10
Pullups 3 sets to failure

Fri
Deadlift 3x5
Squat 1x20
Farmers walks

Should I switch it up so I have some chest assistance work on my overhead press day (and vice versa)?

Monday +rows and +curls, -dips. So Monday, in this version, would be bb bench/rows/db bench/curls. Tuesday, +abs. Thursday, press/chinups/dips/hammers would be a good selection. Friday, +abs.

Otherwise good.

You only doing 3 sets tric and 3 for bic?

McKwl said:

Monday +rows and +curls, -dips. So Monday, in this version, would be bb bench/rows/db bench/curls. Tuesday, +abs. Thursday, press/chinups/dips/hammers would be a good selection. Friday, +abs.

Otherwise good.

Click to expand...

Cheers, I had been thinking of getting some rows in on bench day.

Kicking off first session now.

http://www.jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

repeat thurs fri


i deadlift once a week with it though, and put my bench and squat to 5 x 5 or 1-2 x 5 and 2-4 x 5-12

or i do strength and hypertrophy blocks, about 4-6 weeks each

Semillon said:

So after approx 2 years of sth training I am looking to mix things up a bit and run some kind of upper/lower split routine, 4 days per week. Here is what I have in mind at the moment, any advice, especially on the assistance work?Goals: Medium term I would like to bring my bench and overhead press along as they are lagging my squat considerably. At least initially I am likely to be eating at maintenance or in a slight calorie deficit.MonBarbell Bench 5x5Dumbbell Bench 3x10Dips 3 sets to failureTueSquat 5x5SLDL 3x8Leg Press 3x10ThuMilitary Press 5x5Brobell Curl 3x10Pullups 3 sets to failureFriDeadlift 3x5Squat 1x20Farmers walksShould I switch it up so I have some chest assistance work on my overhead press day (and vice versa)?

Click to expand...

Needs more back work...

nazzysmith said:

Needs more back work...

Click to expand...

Aside from slotting in dumbbell rows on Mon, any other specific suggestions?

Alpha Moth said:

http://www.jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

repeat thurs fri


i deadlift once a week with it though, and put my bench and squat to 5 x 5 or 1-2 x 5 and 2-4 x 5-12

or i do strength and hypertrophy blocks, about 4-6 weeks each

Click to expand...

Cheers mate, ill keep this in mind if my planned routine doesnt work out.

Below is my thoughts...

Includes national bench Monday

Mon
Barbell Bench 5x5
Barbell Bench 3x10-12
Dips 3 sets to failure
Cable rows 3x10
Lat pull downs 3x10
Bro curls 3x10

Tue
Squat 5x5
Squat 1x20
SLDL 3x8
Leg Press 3x10

Thu
OHP 5x3 up to 10x3
Dumbbell Military press 3x8
Incline bench 3x8
Dumbbell flat bench 3 x 8
Tricep press 3x12

Fri
Deadlift 3x5
Bent over dumbbell rows 3x10
Pull ups 3 sets to fail
Bro curls 3x10
Farmers walks