hey guys i have a question i trained full body style for months now and im wondering if i should give upper/lower a shot.The thing is that most of the times i feel like im either rushing the legs or when im not rushing them i feel like my bench/overhead etc are suffering because im feeling beaten up from the squats or the deadlifts.So my question is lets say i do lets say for upper 

5 sets bench press

5 sets pull ups

4 sets overhead press

3sets rows

3 sets dips

3sets face pulls

and some accesory for arms willl that be overtraining .Also if i do deadlifts on the lower day will that somehow interfere with my back recovery cuz after deadlifts got sore traps most of the time and if i want to do farmer walks lets say do i put them on upper or lower day.

And lastly can i do upper/lower/rest/upper/lower/rest without taking 2 days before training again?

@nikiking You can absolutely give an upper / lower split a shot. What you've got there doesn't look like over training at all and over-training is more about under-eating or under-recovering. Taking one rest day after doing an upper and a lower workout is great!

I don't believe doing deadlifts on your lower day will interfere with your back recovery. But also, you don't have to do deadlifts each time you do lower body. If could be every second lower body session for example.

Hey Guys,

So I have been working out since 5 months and making consistent gains, with a proper meal plan. I have been following an upper-lower 4 day workout program and it has been working out pretty good. However I have noticed that lot of my gains have been in my legs and upper body has progressed slowly. I would like for more gains in my upper body. Please suggest some changes in my workout or recommend a new workout plan. I would prefer a 4 day workout plan (Meal Prep on Wednesday and Sunday for 3 days). I currently weigh 157 pounds, and planning to reach 165 pounds before cutting down.

I do the following workout (With progressive overload):

Monday:

Inclined barbell bench press: 4 sets, 8-10 reps
Flat bench dumbbell press:- 4-5 sets, 8-10 reps
Pull-up: 3 sets (just have gotten the hang of it, sometimes need assist)
Barbell military press: 4-5 sets, 8-10 reps
upright row: 4 sets. 8-10 reps
Hanging leg raise:12 reps *3

Tuesday:

Leg press: 4 sets, 8-10 reps
Barbell squat: 4-5 sets, 8-10 reps (Sometimes more sets if I feel like pushing)
Romanian deadlift: 3 sets, 8-10 reps
Barbell curl: 4 sets, 8-10 reps
Tricep push down: 4 sets, 8-10 reps

Wednesday: Rest Day

Thursday:

Inclined dumbell press: 4 sets, 8-10 reps
Bench press: 4-5 sets, 8-10 reps
Lateral pull down: 4-5 sets, 8-10 reps
Machine row: 4, 8-10 reps
lateral raises: 4 sets, 12-15 reps
Machine shoulder press: 4-5 sets, 8-10 reps
Hanging knee ups: 12 reps *3

Friday:

Leg press: 4-5 sets, 8-10 reps
Bulgarian split squats: 4 sets,10 reps
Leg extensions: 4 sets, 8-10 reps
Calf raise: 4 sets, 10-12 reps
Cable curls: 4 sets. 8-10 reps
Bench dips: 4-5 sets, 12-15 reps

In addition to this, I sometimes run on elliptical if I have stamina. Regarding my meal plan, I am planning to consume 3200 calories on workout days, with 220 g protein, 350 g carbs and 98 g fat. (Planned recently to increase calories)

Please provide suggestions for upper body development and how to incorporate more core workouts