Good upper/lower split for hypertrophy?

Discussion in 'Fitness & Nutrition' started by disblohs, May 20, 2007.

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  1. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Any recommendations? Something you've seen praised or has personally worked for you?
     
  2. y1997

    y1997 Made in the U.S.S.R.

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    I would suggest pur's routine except break the leg day in two. One day can be quad empahsis, the other can be hamstring emphasis. I has worked for me thus far...
     
  3. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    I've been doing something similar for awhile now and once I finish my cut I want to switch to an upper/lower split to see how I like it. Also, I would rather not lift 5 days a week so I'm hoping for a 4 day routine.
     
  4. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    :rofl: 32+ sets everyday..jesus christ
     
  5. Genghis.Tron

    Genghis.Tron New Member

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    What I'm doing is something like this :

    Day 1

    Bench 3x10-12
    Pulls-ups 3-4xMax
    Incline Bench 3x10-12
    Rowing exercise (usually DB or Yates row but anything is fine) 3x8-12
    DB flyes 3x10-15
    Another back exercise (usually some kind of seated row) 3x8-12

    Day 2

    Clean or power clean (from the hang) 5x3-5
    RDL or SLDL 3x6-10
    Push Press 3x8-12
    DB (seated or not) press 3x8-12

    Day 3
    same as day 1 but picking different exercises, switching DB bench for BB or something like that

    Day 4
    Front squat 5x5
    Split Squat 3x10-12
    Lunge 3x8-12
    Hack squat or leg press 3x10-15
     
  6. Genghis.Tron

    Genghis.Tron New Member

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    I think I do something else for hams on day 2 usually, can't recall what :o Back extensions I think.
     
  7. timberwolf

    timberwolf New Member

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    :werd:

    :eek3:
     
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