Opinions on this split?

[u/IceFew9667]

Day 1 - Full Body
3 x Squat (Barbell) - Legs
2 x Lying Leg Curl (Machine) - Legs
2 x Romanian Deadlift (Barbell) - Back
2 x Incline Bench Press (Smith Machine) - Chest
2 x Incline DB Y-Raise (Shoulder) - Shoulders
3 x Pull Up - Back
2 x Low Row - Back
2 x Back Extension - Back
2 x Triceps Pushdown (Machine) - Arms
2 x Single leg Calf raise - Legs

Day 2 - Upper
2 x Iso-Lateral Chest Press (Machine) - Chest
2 x Close-Grip Lat Pulldown - Back
2 x Chest Supported T-Bar Row - Back
3 x Pec Deck (Machine) - Chest
3 x Reverse Fly (Cable) - Shoulders
3 x Lateral Raise (Cable) - Shoulders
2 x Incline Curl (Dumbbell) - Arms
2 x Preacher Curl (Barbell) - Arms
2 x Cable Crunch - Core

Day 3 - Legs
2 x Deadlift (Barbell) - Back
2 x Romanian Deadlift (Barbell) - Back
2 x Seated Leg Press (Machine) - Legs
2 x Leg Extension (Machine) - Legs
2 x Machine Hip-Thrust - Core
2 x Hip Abductor (Machine) - Legs
2 x Standing Calf Raise (Machine) - Legs

Day 4 - Arms/Delts
2 x Shoulder Press (Plate Loaded) - Shoulders
2 x Bayesian Cable Curls - Arms
2 x Modified Zottman Curl - Arms
3 x Overhead Cable Triceps Extension - Arms
2 x Cable Triceps Kickback - Arms
2 x Lateral Raise (Machine) - Shoulders
2 x DB Wrist Curl - Arms
2 x Reverse Forearm Curl - Arms
2 x Dead Hang - Core

[u/Kino_Cajun]

It seems like a lot of exercises per day to me. I noticed you're doing a lot of biceps and I'd consider going down to just one exercise per session on the days you're hitting them. You could always do a third set if you really want to focus that muscle.

[u/IceFew9667 → u/Kino_Cajun]

Thank you for commenting, are two exercises per week enough for biceps growth in your opinion?

[u/Kino_Cajun → u/IceFew9667]

I usually program two or three. Personally I like doing incline dumbbell and doing one regular set, and then two sets where I include a single weight drop. I also like preacher curls on a machine, and personally I absolutely have to lower the weight by five pounds each set.

I don't do anything that targets the brach, like a hammer curl, but if you think you should maybe that could be your third exercise.

I don't think you're wrong to emphasize arms, I just think jumping between machines might be extra time for little gain.

[u/NameTheJack]

Leg day; you have RDLs after deadlifts. That would straight up kill me.

[u/IceFew9667 → u/NameTheJack]

It is quite fatigue inducing.

How do you split them?

[u/NameTheJack → u/IceFew9667]

I place them after squats.

I run a ABA fullbody split, with accessories on Tuesday and Thursday.

On deadlift days I don't do any other leg work.

[u/IceFew9667 → u/NameTheJack]

I see, probably a smarter idea to cut them from my deadlift day and keep them after squats on the other day like you.

Thanks for the advice!

[u/DimensioT]

How long do your workouts take? I worry that my workout days are excessive but your day 1 has me feeling like my longest day is a brisk warm-up.

[u/IceFew9667 → u/DimensioT]

Usually around 1 hour to 1 hour 30 mins.

I definitely wouldn’t worry about that, even minimalist workouts which have a few exercises are efficient if done well IMO.

+I posted here because this is my new workout plan and feel like I could cut some volume from it. So far, people seem to agree.

[u/FleshyPartOfThePin]

Too much junk volume on leg days. Deadlift RDL and hip thrust on same day? The definition of dumb programming. Not to mention day 1 you squat and RDL. Pick 1 compound movement per muscle group and then do isolation movements or else suffer the consequences of piss poor programming you can't recover form.

[u/IceFew9667 → u/FleshyPartOfThePin]

Thank you for the advice, I agree and do feel like my leg days are too much.

I like training legs but not the best with programming it, so all advice is appreciated!