Critique my uppwer/lower split

[Odslought]

I have been doing a regular 5 day split for about an year and a half but lately I have been reading about the upper/lower split and how it is so much better for naturals. So after doing a little research I came up with a workout but I'm not sure if it is quite right, more exactly I wanna know if it has too much volume and if the exercises selected are optimal.


NOTE: barbell/EZ curls are not an option for me since my forearms hurt when I do them no matter what grip I pick or form I use (I'm guessing I'm just not build to do standing bar curls), preacher curls work though. Also I would prefer to do exercises that don't require a spotter ( which is why I choose DB presses for chest and shoulders as opposed to BB press and military press) because I don't have a workout partner and there isn't always someone in the gym to ask to spot me.


So the workout is :


UPPER BODY:
DB bench press : 4 sets / 5-10 reps
DB flys : 2 sets / 8-12 reps
chin ups : 3 sets / 6-12 reps
T-bar rows : 3 sets / 6-12 reps
DB shoulder press : 3 sets / 5-10 reps
BB lateral raise : 2 sets / 8-12 reps
preacher curls : 2 sets / 8-12 reps
dips : 2 sets / 8-12 reps


LOWER BODY:
squat : 3 sets / 5-10 reps
leg curls : 3 sets / 8-12 reps
leg press : 3 sets / 8-12 reps
stiff leg deadlift : 3 sets / 5-10 reps
calf raises : 3 sets / 8-12 reps
ABS


As far as training frequency goes, I'm gonna do it:
Monday: UPPER
Tuesday: LOWER
Wednesday: rest/cardio
Thursday: UPPER
Friday: LOWER
Saturday: rest/cardio
Sunday: rest


HOWEVER I have a flexible schedule so I would like to know if I were to do my frequency in this manner:
Day 1: upper
Day 2: lower
Day 3: rest/cardio
Day 4: repeat


So basically I don't have the 2 days of rest in the weekend, thus my workout program won't depend on the days of the week. Is this too frequent or is it optimal?

 

[CowPimp]

I advise you read the stickies on program design, written by both P-funk and myself. You need to balance out your exercise selection better, among other things.

 

[pasamoto]

i train this way and make mucher better gains than 1 body part a day splits. you can use barbells. you wont need a spotter because you cant got to failure on this type of training as a natural. just put more weight on the bar every week and stick your volume. run your weights up for the first 2weeks to previous best. so wk1 85%, wk2 95%. wk3-8 add weight every week. thats one mesocyle. wk 1&2 deload to 85%-95% of wk 8 weights and do it again! these first 2weeks is were you will want to swap out exercises if you feel the need.
upperbody1
BB Flat bench 4x6
DB incline 3x10
BB row 4x6
pulldown wide 3x10
lateral raise 3x8
curl 2x12
skullcrusher 2x12

lowerbody1
squat 4x6
legpress 3x10
SLDL 4x6
leg curl 3x10
standing calfraise 4x6
seated calfraise 3x10

upperbody 2
Tbar row 4x6
pulldown closegrip 3x10
overhead press 4x6
DB decline press 3x10
lateal raise 3x8
curl 2x12
tricep pressdown 2x12

lowerbody 2
deadlift(or sldl) 4x6
legcurl 3x10
leg press 4x6
leg ext(or bulgarian split squat) 3x10
standing calf raise 4x6
seates calf raise 3x10.

dont goto failure! just get your reps. you can do diff exercises obviously, but this is solid template