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Upper/Lower body split
I am currently using a traditional 3-day workout split. I am looking into changing my routine up to bust through a plateau. I am looking to change to a upper/lower body split (see below). Have anyone tried a split similar to this? If so, what did you think of it.
Day 1 (Upper)
Bench press (3x8)
Pull-ups (3x failure)
DB shoulder press (3x8)
DB rows (3x8)
Flys (3x8)
Dips (3x failure)
Preacher curls (3x failure)
Day 2 (rest)
Day 3 (Lower)
Squats (4x8)
SL deadlifts (3x8)
Leg press (4x8)
Leg ext (3x8)
Leg curls (3x8)
Crunches
Day 4 (rest)
Day 5 (Upper)
Incline bench press (3x8)
Pull-ups (3x8)
BB Shoulder press (3x8)
T-Bar (3x8)
Cable crossovers (3x8)
Shrugs (3 x failure)
Skull crunchers (3x failure)
Standing alt hammer curls (3x failure)
Day 6 & 7 (rest)
Day 8 (Upper)
Same as day 3
--etc....Follow routine but make sure you switch up exercises
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Yes I just recently started doing a upper/lower body split this week. I like it so far. Its pretty intense. See below:
Monday:
Incline Barbell Press 5x5-8
WEighted pullups 5x5-8
Military Shoulder Presses 5x5-8
standing dumbell curls 4x5-8
Lying tricep extensions 4x5-8
Tuesday
Squats 5x5-8
Still legged deadlifts 5x5-8
Standing calf raises 5x5-8
Wed. OFF
Thursday
Flad Dumbell Presses 4x10-12
Barbell Rows 4x10-12
Dumbell press 4x10-12
Barbell curls 3x10-12
Pressdowns 3x10-12
Friday
Lying leg curls 4x10-12
Leg Presses 4x10-12
Seated calf raises 4x10-12
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Here is what i do.
Mon: Upper Body Strength
-BB bench press
-bent over BB rows
-Chins
-BB overhead press
-pushdowns (3x10)
-Skullcrushers (2x10)
Tues: Lower Body Strength
-BB full squat
-SLDL
-abs/traps
week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5
*** work up to work sets with 2-4 warm-up sets
Thurs: Upper Body Hypertrophy
-Dumbell bench press/Delcine alternate.
-low incline DB press
-T bar rows
-Barbell rows
-DB shoulder press or smith machine barbell press
-Side laterals or upright rows
-Barbell curls (2x10)
-Hammer curls (2x10)
Fri: Lower Body Hypertrophy
-conventional deadlifts
-Squats
-Leg Press
-Leg Curl
-abs
week 1: 3x12
week two: 3x10
week three: 3x8
week four: 4x6
week five: 3x12
week six: 3x12
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upper/lower body splits are a great way to train, but keep in mind that you dont have to work each muscle group with as many sets per workout compared to if you were only training a muscle 1x a week. for example, if you do chest 1x a week you might do 10sets for a workout. but when you do chest 2x a week do something like 5 sets on upper body day 1 and 5 sets on upper body day 2. also, make sure not to focus your routine on compound lifts and limit the isolation work. gotta_squat has a great routine and its very similar to the routine I am doing right now(along with some other memebers here). i suggest you use periodization and dual factor(loading and unloading) to maximize your gains.
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[QUOTE=RipStone]upper/lower body splits are a great way to train, but keep in mind that you dont have to work each muscle group with as many sets per workout compared to if you were only training a muscle 1x a week. for example, if you do chest 1x a week you might do 10sets for a workout. but when you do chest 2x a week do something like 5 sets on upper body day 1 and 5 sets on upper body day 2. also, make sure not to focus your routine on compound lifts and limit the isolation work. gotta_squat has a great routine and its very similar to the routine I am doing right now(along with some other memebers here). i suggest you use periodization and dual factor(loading and unloading) to maximize your gains.[/QUOTE]
Thank you for your advice. Can you post your routine? how much rest time between sets? I am going to try this out.
Thanks,
J
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[QUOTE=Jrbsn159]Thank you for your advice. Can you post your routine? how much rest time between sets? I am going to try this out.
Thanks,
J[/QUOTE]
heres the routine. rest periods or 2-3 mins for strength days and 1-2 mins on hypertrophy days depedning on what rep/set scheme you are doing. for undulating periodization, you can undulate the rest periods just as you do the rep/sets.
Mon: Upper Body Strength
-BB bench press
-bent over BB rows
-weighted dips
-standing BB overhead press
-pushdowns (2x10)
Tues: Lower Body Strength
-BB full squat
-SLDL
-DB lunges
-abs/traps
week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5
*** work up to work sets with 2-4 warm-up sets
Thurs: Upper Body Hypertrophy
-BB close-grip bench press
-widegrip chins
-low incline DB press
-DB rows
-DB shoulder press
-incline DB curls
-forearms
Fri: Lower Body Hypertrophy
-conventional deadlifts
-BB Bulgarian split squats
-good mornings
-calf raises
-abs
week 1: 3x12
week two: 3x10
week three: 3x8
week four: 4x6
week five: 3x12
week six: 3x12
*** add speed work to DB bench and squats before work sets, 50-60% 1RM, 3-4 sets, 6-12 reps
