Upper/lower split. For a change

Discussion in 'Fitness & Nutrition' started by Perplexed, Aug 8, 2005.

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  1. Perplexed

    Perplexed OT Supporter

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    Just knocked this up, any thoughs? 5 exercises a day, 2 for the bodypart I'm emphasizing, 1 for whatever else, and other shit. My goals are size then strength.. I find I can gain both at an decent rate.

    Mon - Lower body (quad emphasis)
    - squats - 5x5, 4x6-8 or workup to a max
    - sldl/rdl - 3x6-10
    - leg press/lunges/etc. - 3x6-12
    - calves
    - an abs movement

    Tues - Upper (pull emphasis)
    - pullups/chins/lat pulls - 4xwhatevericando
    - incline press/chest dips - 3x6-12
    - rows - 3x6-10
    - some kind of shoulder press - 3x6-10
    - tri extensions - 2-3 sets

    Thu - Lower (ham/back emph)
    - DL/GM - work up to 3-5RM or whatever
    - front/hack squats - 3x8-10
    - pullthroughs or GHR - 3x8-12
    - calves
    - abs

    Fri - Upper (push emphasis)
    - flat bench - 4 sets
    - rows - 3x6-10
    - flies/x-over/whatever - 3x8-12
    - shoulder raises - 3xblahblah
    - bi shit - a few sets

    :dunno: my attempt at periodizing for bodybuilding.
     
  2. disblohs

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

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    Monday - wtf 9 sets of squats? unless you plan on switching it up between 5X5 and 4X6-8 week to week

    Tuesday - Pull emphasis without much pulling? 2 of those exercises are pulling movements while the other 3 are pushing. i'm not sure if you are planning on doing 4 sets of each pullups, chin ups, and lat pulls, but that's a shitload of training to failure sets.

    *shrug* i don't really like it, but it's your routine. doesn't seem like you have enough tri work in there

    and everyone is going to tell you that isn't periodization
     
  3. Perplexed

    Perplexed OT Supporter

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    Monday - they're just different rep schemes I might use, I'm not doing them all every week.

    Tues - there's 7 sets of pulling.. seems enough to me. You're right about the shoulder and tri stuff though, I might move that.
     
  4. shastaisforwinners

    shastaisforwinners OT Supporter

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    read this post for more info on it:
    http://www.bodyrecomposition.com/forums/showthread.php?t=6324
     
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