Can someone recommend me an upper/lower split?

Discussion in 'Fitness & Nutrition' started by knucks, Apr 6, 2006.

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  1. knucks

    knucks Active Member

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    It'd be great

    Mon/Tues/Thurs/Fri is what I am looking for
     
  2. Devil

    Devil I have become my terror. OT Supporter

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    Location:
    the undertow
    Lower
    Front Squat: 3-4X6-8/
    RDL: 3-4X6-8
    pullthroughs 3x12
    Calf raise: 3x15
    Abs - heavy

    Upper
    behind neck OH: 3X3
    CSRow: 4X6-8
    cable crossovers: 2-3X10-12
    Triceps: 3x10
    Biceps: 3x10


    Lower Day 2
    Deadlift: 3-4x5
    Leg Press: 3x10
    45 degree back raises: 2-3x10-12
    Abs - heavy

    Upper Day 2
    Incline Bench: 4x6
    facepulls-3x15
    CV Lat Pulldown: 4x8
    Tris: 2x12
    Biceps: 2x12

    i was supposed to start this this week :o

    comments on it from anyone?
     
  3. chizzle

    chizzle New Member

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    I started mine this week:

    monday - Lower:
    Squat 5x5
    Lunges 3x10
    Leg Press 3x8
    SLDL 3x8
    calves, obliques

    tuesday - Upper:
    Incline Bench 5x5
    Military Press 5x5
    Pullups 4xmax
    Flat DB Bench 3x8
    abs

    wednesday - Lower:
    Deadlift 5x5
    Hyperextensions 3x10
    Leg curl 3x8
    Leg extension 3x8
    calves, obliques

    thursday - Upper:
    Bent over row 5x5
    Flat bench 5x5
    dips 4xmax
    upright row 3x8
    abs

    And I have a supplemental day on friday for random shit.
     
  4. Chalkitup

    Chalkitup New Member

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    What are your goals?
     
  5. Chalkitup

    Chalkitup New Member

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  6. knucks

    knucks Active Member

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    mass/strength
     
  7. Kotu

    Kotu OT Supporter

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    I have never tried these two but I know that they are supposed to be good.



    Mon: Lower
    Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
    SLDL or leg curl: 3-4X6-8/3'
    Leg press: 2-3X10-12/2'
    Another leg curl: 2-3X10-12/2'
    Calf raise: 3-4X6-8/3'
    Seated calf: 2-3X10-12/2'

    Tue: Upper
    Flat bench: 3-4X6-8/3'
    Row: 3-4X6-8/3'
    Incline bench or shoulder press: 2-3X10-12/2'
    Pulldown/chin: 2-3X10-12/2'
    Triceps: 1-2X12-15/1.5'
    Biceps: 1-2X12-15/1.5'

    For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12







    OR





    Week 1: 3x12
    Week 2: 3x10
    Week 3: 3x8
    Week 4: 4x6
    Week 5: 5x5
    Week 6: 8x3
    (You will do this on ALL lifts)

    -OR-
    Week 1: 3x12
    Week 2: 3x12
    Week 3: 3x10
    Week 4: 3x10
    Week 5: 3x8
    Week 6: 3x8
    Week 7: 4x6
    Week 8: 4x6
    Week 9: 5x5
    Week 10: 5x5
    Week 11: 8x3
    Week 12: 8x3

    Lower
    Upper
    off
    Lower
    Upper
    off
    off


    Upper Day 1:
    - Bench Press
    - Close Grip Bench
    - Military Press (standing)
    - Pendlay Row

    Lower Day 1:
    - Conventional Deadlift
    - Narrow Stance Squat
    - SLDLs
    - Barbell Shrugs

    Upper Day 2:
    - DB Bench
    - Narrow Grip Incline
    - Plate Raise
    - Pull-Up w/ weight

    Lower Day 2:
    - Narrow Stance Squat
    - Goodmorning
    - Reverse Hyper
    - Dumbell Shrugs

    ** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:

    3x12
    3x10
    3x8
    3x8
    3x8

    Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.

    ** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want. Be aware that isolation movements are GAY and that people spend to much time training them when they are 150 pounds!

    ** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.

    ** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!

    ** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.


    Kc
     
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