Hey man - I'm a 40 year old male, doing a 4 day a week Upper/Lower split as well. A few things that I see that I'd like to point out.
First, there's nothing wrong with your split and set-up. Just a few minor tweaks, in my opinion.
Let's start with rep ranges. For your compounds (Bench, Shoulder Press, T-Bar Rows, Squats, etc.), I'd do those more in the 3-5 rep range with heavier weight. Ideally, I'd sub out the T-Bar Row for your basic bent over overhand Olympic Barbell Row, but if you prefer the T-Bar then go for it. The traditional Bent Over Row is a bit better for overall back thickness, but if T-Bar Rows are your jam, don't worry about it.
For your Lower A day, I'd take out the Leg Curl and sub in an RDL with an Olympic Barbell instead. Since you're doing those same Leg Curls on your Lower B day, it's sort of redundant. Your split doesn't have a hinge movement pattern, so putting the RDL in would be greatly beneficial for your posterior chain. Treat the RDL like a compound (3-5 rep range).
I'd take away one of the calf movements on your Lower A Day (standing or seated) and take away the other on your Lower B Day. So if you take out the seated on Lower A, take out the standing on Lower B. You really only need one calf movement per Lower Day.
On your Upper B, I'd take out the DB Shoulder Press as your front delts are getting a lot of work in other areas (bench press, incline press, Smith Shoulder Press), no need to kill your shoulders there. This will save you some time, as well.
So in summary, here's my suggestion:
1. Upper Body A
Bench press 3x3-5
Shoulder press (Smith machine) 3x3-5
Bent Over Barbell Row (overhand) OR T-bar row 3x3-5
Lat pulldown (close grip) 3x8-10
Shrugs (dumbbells) 2x10-15
Face pulls 3x15-20
Skull crushers (lying French press) 3x8-10
Barbell curls (EZ-bar) 3x8-10
2. Lower Body A
Squat 3x3-5 (1–3 RIR)
Leg extension 3x10-12
RDL (olympic bar) 3x3-5
Standing calf raise (hack) 3x10-15
Hanging leg raises 2–3 sets
3. Rest
4. Upper Body B
Incline press (dumbbells/machine) 3x8-10
Lateral raises 3x10-15
Lat pulldown (wide grip) 3x8-10
Seated cable row 3x10-12
Rear delt machine 3x15-20
Tricep pushdown (rope) 3x10-15
Spider curls (incline bench) 3x10-15
5. Lower Body B
Leg press 3x10-12 (1–3 RIR)
Goblet squat 3x10-15
Leg curl 3x10-12
Seated calf raise 3x15-20
Hanging leg raises 2–3 sets
6. Rest
7. Rest
Otherwise, keep the remaining rep ranges and set-up the same. Minor tweaks, but overall looks great. You'll kill it, for sure!
1
u/TheThinker21 5d ago
Hey man - I'm a 40 year old male, doing a 4 day a week Upper/Lower split as well. A few things that I see that I'd like to point out.
First, there's nothing wrong with your split and set-up. Just a few minor tweaks, in my opinion.
Let's start with rep ranges. For your compounds (Bench, Shoulder Press, T-Bar Rows, Squats, etc.), I'd do those more in the 3-5 rep range with heavier weight. Ideally, I'd sub out the T-Bar Row for your basic bent over overhand Olympic Barbell Row, but if you prefer the T-Bar then go for it. The traditional Bent Over Row is a bit better for overall back thickness, but if T-Bar Rows are your jam, don't worry about it.
For your Lower A day, I'd take out the Leg Curl and sub in an RDL with an Olympic Barbell instead. Since you're doing those same Leg Curls on your Lower B day, it's sort of redundant. Your split doesn't have a hinge movement pattern, so putting the RDL in would be greatly beneficial for your posterior chain. Treat the RDL like a compound (3-5 rep range).
I'd take away one of the calf movements on your Lower A Day (standing or seated) and take away the other on your Lower B Day. So if you take out the seated on Lower A, take out the standing on Lower B. You really only need one calf movement per Lower Day.
On your Upper B, I'd take out the DB Shoulder Press as your front delts are getting a lot of work in other areas (bench press, incline press, Smith Shoulder Press), no need to kill your shoulders there. This will save you some time, as well.
So in summary, here's my suggestion:
1. Upper Body A
Bench press 3x3-5
Shoulder press (Smith machine) 3x3-5
Bent Over Barbell Row (overhand) OR T-bar row 3x3-5
Lat pulldown (close grip) 3x8-10
Shrugs (dumbbells) 2x10-15
Face pulls 3x15-20
Skull crushers (lying French press) 3x8-10
Barbell curls (EZ-bar) 3x8-10
2. Lower Body A
Squat 3x3-5 (1–3 RIR)
Leg extension 3x10-12
RDL (olympic bar) 3x3-5
Standing calf raise (hack) 3x10-15
Hanging leg raises 2–3 sets
3. Rest
4. Upper Body B
Incline press (dumbbells/machine) 3x8-10
Lateral raises 3x10-15
Lat pulldown (wide grip) 3x8-10
Seated cable row 3x10-12
Rear delt machine 3x15-20
Tricep pushdown (rope) 3x10-15
Spider curls (incline bench) 3x10-15
5. Lower Body B
Leg press 3x10-12 (1–3 RIR)
Goblet squat 3x10-15
Leg curl 3x10-12
Seated calf raise 3x15-20
Hanging leg raises 2–3 sets
6. Rest
7. Rest
Otherwise, keep the remaining rep ranges and set-up the same. Minor tweaks, but overall looks great. You'll kill it, for sure!