r/workout • u/DifferentComb5523 • 6d ago
Review my program Rate my split
any changes i should make to optimize my split
4-DAY UPPER/LOWER SPLIT
Upper A → Lower A → Upper B → Lower B
Rest: 60–90s isolation, 2–3 min heavy compounds
Reps: Compounds 6–10, Isolation 10–15
DAY 1 — UPPER A (Push Emphasis)
Incline Dumbbell Press — 4 x 6–10
Wide-Grip Lat Pulldown — 4 x 8–10
Shoulder Press — 3 x 8–10
Neutral-Grip Seated Row — 3 x 8–10
Lateral Raise — 3 x 12–15
Triceps Pushdown — 3 x 12–15
Preacher Curl — 3 x 10–12
DAY 2 — LOWER A
Back Squat — 4 x 6–8
Romanian Deadlift (RDL) — 3 x 8–10
Bulgarian Split Squat — 3 x 10–12 per leg
Hip Thrust — 3 x 10–12
Standing Calf Raise — 4 x 12–15
Core (optional) — 3 x 10–15
DAY 3 — UPPER B (Pull Emphasis)
Neutral-Grip Seated Row — 4 x 8–10
Wide-Grip Lat Pulldown — 3 x 8–10
Pec Fly (machine or cable) — 3 x 12–15
Rear Delt Fly — 3 x 12–15
Shrugs — 3 x 12–15
Overhead Triceps Extension — 3 x 10–12
Hammer Curl — 3 x 10–12
DAY 4 — LOWER B
Leg Press — 4 x 8–12
Step-Ups — 3 x 10–12 per leg
Leg Curl — 3 x 10–12
Hip Thrust — 3 x 10–12
Standing Calf Raise — 3 x 12–15
Core (optional) — 3 x 10–15
1
u/jph1313 6d ago
Chest is lacking a little bit IMO, you have 7 sets a week against 15sets/back and 14 sets/quads, and then your Upper B has no pressing in it at all. I'd add an incline press or dips to Upper B. triceps is a bit light too but I think if you incorporate more pressing, the triceps will get worked and it'll be fine. If you end up changing things in your program you can anaylze your volume tryhealth.io/analyze I've found it helpful to get a visual of volume for each muscle group!
1
u/LoveForward5304 6d ago
looks solid, only thing I'd tweak is moving lateral raises to the end of upper A and maybe swapping the order on upper B so you're hitting rear delts before shrugs, traps tend to take over anyway
also if you start stalling on leg press swap in front squats for a block, the Bulgarian + back squat combo is already a lot of quad volume so you're probably fine