>no rows >no upper/lower chest work >no rear delt work >no forearm work >no calf work >deadlifts >leg extensions when you have squats already
oh yeah, also hope you aren't that guy who only raises his legs and not his pelvis during leg raises
>add rows, dips, side raises on B >add calves on A >Alternate between squad/rdl and deadlift/hack squad for less strain on the spine
Anything else? I dont like the ham curls/leg extensions tbh
Day 1: Bench/Shoulder/Arms
Bench press: Reps and sets follows separate % program
Upright Rows 8-15x3
Lateral raises 8-12x3-6
Facepulls 8-15x3-6
( Barbell curls 6-15x4-6
Skullcrushers 6-15x4-6 ) partially superset
Day 2: Deadlift, back and legs
Deadlift 4-6x3-5
Front squats 6-10x3-5
Pendlay rows 8-12x3
Leg Press 8-12x3
P.F Pullups 8-12x3
Hanging leg raises 6-12x5
Day 4: Squat and back
High bar squat 5-8x3-5
Romanian deadlift 6-10x3-5
Pendlay rows 8-12x3
Leg Press 8-12x3-5
P.F Pullups 8-12x3
Hanging leg raises 6-12x5
You will see that this isn't upper/lower strictly because I do back with legs. It's low priority for me, and I changed it because I like having my back completely fresh when doing squat/diddly and variations. So far avoiding tendonitis in my biceps from being worked directly or indirectly 5 times a week kek.
Volume and rep ranges is all over the place to allow for some periodization and double progression.
U/L/X/U/L/U/x repeat
>no rows >no upper/lower chest work >no rear delt work >no forearm work >no calf work >deadlifts >leg extensions when you have squats already
oh yeah, also hope you aren't that guy who only raises his legs and not his pelvis during leg raises
Skullcrushers beat Tricep extension
Pullovers are great for the feel at least.
My two favorite lifts and three favorite digits.
Ye... Imma gonna keep my deadlifts heavy but at three reps after the back crack a few weels ago.
What
>no nordic curls, ring dips, or calf raises
NGMI
>add rows, dips, side raises on B
>add calves on A
>Alternate between squad/rdl and deadlift/hack squad for less strain on the spine
Anything else? I dont like the ham curls/leg extensions tbh
I forgot, probably better to replace chin ups with pull ups?
Also not OP btw
Want my upper/lower split?
Reps x Sets
Day 1: Bench/Shoulder/Arms
Bench press: Reps and sets follows separate % program
Upright Rows 8-15x3
Lateral raises 8-12x3-6
Facepulls 8-15x3-6
( Barbell curls 6-15x4-6
Skullcrushers 6-15x4-6 ) partially superset
Day 2: Deadlift, back and legs
Deadlift 4-6x3-5
Front squats 6-10x3-5
Pendlay rows 8-12x3
Leg Press 8-12x3
P.F Pullups 8-12x3
Hanging leg raises 6-12x5
Day 3: Bench variation/Shoulders/Arms
CGB or wide: 6-12x3-6
Upright Rows 8-15x3
Lateral raises 8-12x3-6
Facepulls 8-15x3-6
( Barbell curls 6-15x4-6
Skullcrushers 6-15x4-6 ) partially superset
Day 4: Squat and back
High bar squat 5-8x3-5
Romanian deadlift 6-10x3-5
Pendlay rows 8-12x3
Leg Press 8-12x3-5
P.F Pullups 8-12x3
Hanging leg raises 6-12x5
Day 5: OHP/Shoulders/Arms
Barbell OHP 4-6x3
Upright rows 8-15x3-6
Facepulls 10-15x3-6
(Tri.pushdown 10-15x3-6
Cable curls 10-15x3-6
Cable lateral raise 10-15x3-6) Partially superset
You will see that this isn't upper/lower strictly because I do back with legs. It's low priority for me, and I changed it because I like having my back completely fresh when doing squat/diddly and variations. So far avoiding tendonitis in my biceps from being worked directly or indirectly 5 times a week kek.
Volume and rep ranges is all over the place to allow for some periodization and double progression.
U/L/X/U/L/U/x repeat
>no pull ups
discarded
You aren’t going heavy enough on the compounds if you can do this program. 10 reps for squats and OHP? The fuck?
Deadlift and squat in the same day as well? You're not going heavy enough on either of them.
You aren't doing enough cardio if you can't do 10 reps. 10 rep squats and OHP is fine.
Looks solid to me.
Let me quess, you need more?
Plastic rings are an abomination. Get wood or metal ones instead
>12 sets of deadlift per week
fuck no
you only need one deadlift set per week.
quick maths
>zero back or bicep movements
enjoy your sloppy physique
No curls=Not making it
He has curls superset with triceps extensions
>no side delts
nice fridge fizeek
>no rows
smolback moment
>no lateral raises
>only doing 2 day Upperbody
>isolating legs
>no rows
>no upper/lower chest work
>no rear delt work
>no forearm work
>no calf work
>deadlifts
>leg extensions when you have squats already
oh yeah, also hope you aren't that guy who only raises his legs and not his pelvis during leg raises
>dedicated legday
just fucking lol
He clearly has 1 ab exercise in there
Here you go.
Take notes, newfags.
Just run 5/3/1 bbb if you want a version of this that'll actually get you results
Dogshit. You're a DYEL lifting babyweight, guaranteed.
What a retarded rep scheme.
>2 dimensional shoulders
>not enough leg & back work