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Upper/lower split critique12633

aesthet1x private msg quote post Address this user
I'm new here hi all
well i just wanted you to critique my split, i'm 20 yo and i've been training for a year or so, but i didn't packed much muscle.I im starting this week with a new split for maximun hypertrophy gainzz that goes kinda

Monday:
deadlifts 1x5
decline 3x8
incline 3x8
dips 3x8
skull c. 3x10
barbell bi curls 3x10

Tuesday
LEG DAY/abs

Wednesday off

Thursday
bench press 5x5
rear delts flyes 3x10
lat flyes 3x8
cable rows (tri) 3x10
shrugs 3x10

Friday
lat pulldowns 3x8
b. o. rows 3x8
21 barbel bi curls
incline dumbbell curls 3x10
military press 3x10

So my question is this:
Should thursday and friday be like this? are going my shoulders to hurt? is it too much?
I've made this cause i read a lot: `train each muscle twice a week´

hope u can help me thnx
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teeeeej private msg quote post Address this user
What does your LEG DAY include?
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aesthet1x private msg quote post Address this user
squats (idk how many sets or reps should i do yet)
leg extensions 4x10
leg curls 3x10
calves 3x12
+ couple of abs exercises
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teeeeej private msg quote post Address this user
looks pretty decent, but why only 1 set of 5 reps on deads?

have you looked into following a program/split instead of creating your own?

Also, what does your nutrition look like? Total kcals, macros (p/c/f)? You mention you haven't been gaining mass, so my first thought would be that you aren't eating nearly enough.

We need some insight into height/weight/main lift stats too.
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aesthet1x private msg quote post Address this user
yes i've seen lots of programs but i haven't decided to follow any, i've been eating right, clean macros probably like 2800/3000 kcals a day, 40p/40c/20f or sum like that.

i'm 154 pounds, 70.1 in and bout my lift stats don't keep track of them but my 1rm for bench press is like 130 pounds
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teeeeej private msg quote post Address this user
Are you tracking those calories? Or guestimating?

I calculated your macros to be 2757 for maintenance. So if you're not gaining on 3000 kcals, either make sure you're weighing foods and not over estimating, or eat more.

As everyone here would say, your protein is a too high. 0.8-1 gram/lb of body weight, 0.4 grams of fat/lb of body weight, fill the rest with carbs.

155p/65f/450c puts you at 3000 kcals.

As far as your split goes, just make sure you're squatting, deadlifting, benching, and whatever else makes you happy.

To gain muscle, lift heavy shit, eat everything, get enough sleep.
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aesthet1x private msg quote post Address this user
I'm guestimating, I mean I cannot keep exact track of em (i'm from argentina) i will try to stick to that macro split bro, thnx a lot 4 ur answer
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teeeeej private msg quote post Address this user
Anytime! Welcome, and good luck!
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sriram private msg quote post Address this user
This is the Upper-Lower Split I'm running...
Known as PHUL

PHUL Workout
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Hewy007 private msg quote post Address this user
Hey man, honestly your split looks a bit disorganized. Thursday and fridays workout doesn't look like it has enough volume for the larger muscle groups.

My opinion is you do something like PHUL like @sriram suggested, or Push/Pull/Legs. Or atleast take Push and Pull and use those as your thursday and friday workouts.
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aesthet1x private msg quote post Address this user
I see..but I've also read that doing no more than 15 sets per day is optimal, that program looks like it has too many volume.. don't u think? and sorry bout my ignorance but

"8-12" means u can do any number of reps u want/can or to
do 12/10/8 (increasing weight, decreasing reps)
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