pilotsjs89

Right now I am trying an upper/lower split that was critiqued in one of the threads posted a few weeks ago. It is listed below:

Day 1 - Heavy Upper Body
Incline Dumbbell Bench Press 5x5
Flat Barbell Bench Press 5x5
Barbell Rows 5x5
Dumbbell Shoulder Press 5x5
Lat Pull 5x5
Lateral Raise 5x5
Weighted Dips 5x5
Barbell Curl 5x5

Day 2 - Heavy Lower Body
Squats 5x5
Leg Extension 5x5
Deadlifts 5x5
Hamstring Curls 5x5
Calf Raises 4x10

Day 3 - Off

Day 4 - Moderate Upper Body
Incline Dumbbell Bench Press 3x8
Flat Barbell Bench Press 3x8
Barbell Rows 3X8
Chins 3x8
Upright Rows 3X8
Tricep Extension 3X8
Bicep Curl 3X8

Day 5 – Moderate Lower Body
Squats 4x8
Deadlifts 4x8
Leg Extensions 4x8
Hamstring Curl 4x8
Calf Raises 3x8

Day 6 – Off
Day 7 – Off

I have found this workout to be good for lower body but I am not improving as much with my upper. Any suggestions on switching up this workout? Nutrition is not an issue here, but if you really want to I can put up meals. Have tried push/pull/legs for a while but that wasn't as effective for me after a while. Any suggestions on switching rep ranges every few weeks or changing the barbell presses to dumbbell? Thanks for comments.

Gazhole

You could probably stand to cut out 3 movements from the upper.

Look at it - you're improving on lower and have 5 movements a session, but not on upper where you have 7-8 movements.

What does that tell you?

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