Having trouble structuring lower days...

Discussion in 'Fitness & Nutrition' started by chizzle, Dec 2, 2006.

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  1. chizzle

    chizzle New Member

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    So I'm making a new upper/lower split and I'm having trouble with the lower body days. I want to do 4 compound exercises and 2 isolation (one of the isolation on the lower days is a forearm, the other is a calf). It's the compound ones I'm having trouble with.

    1st lower day looks like this so far...
    Deadlift 3x5

    I want one more 3x5 and two 3x8 exercises.

    2nd lower day is...
    Power clean 2x15
    Front squat 2x15

    Here I need two 3x8 exercises.

    Any suggestions? Seems pretty limited. I've never been able to do good mornings right, regardless of how much I try. So that one's out...anything else?
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    dont do cleans and front squats for 15s
     
  3. michael

    michael FLORIDA > *

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    wtf.. squats and cleans for 15 reps? eh
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    Day 1
    Deadlifts -floor or deficit
    power shrugs or rack pulls
    pullthroughs
    something single leg

    Day 2
    Power cleans
    front squats
    leg press
    different single leg

    Something you could try
     
  5. MaineSucks

    MaineSucks OT Supporter

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    howabout a quad emphasis day and a hammy emphasis day
     
  6. watagatapitusberry

    watagatapitusberry OT Supporter

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  7. JeremyD

    JeremyD New Member

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    Squat
    front squat
    ghr
    pull through
    gm
    RDL
    bb step up
    bb lunges
    reverse hypers
    leg press
    seated calf raise
    standing bb claf raise

    Do all of that and your legs will fall off. lol
     
  8. Genghis.Tron

    Genghis.Tron New Member

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    Toss in some single-leg work in there (lunges, split squat, single leg DB deadlift, etc).
     
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