Upper/Lower

[Franky_Moon]

This is good upper/lower workout I've been doing for the last few weeks and seen good results so far.

Mon-upper
Db row 3x12
Inc db press 3x8-12
Chins 3x8
Dips 3x10-15

Thur-Lower
Overhead squats 3x10
Front squats 3x10
Deadlifts 3x3

good ****

[Franky_Moon]

No comments at all?

[zephed56]

Yeah, do some back squats since they can be loaded heavier. I would make them 3 sets of 5 so you can use heavy ass weight. This will develop strength faster. Just do the back squats on one day and do the ohs and fs on the other. Other than that it looks good and you can always add more work when you need to to make progress .

EDIT: oh ****, I thought you were doing 4 workouts a week. Two workouts a week isn't going to work as well as 3 or 4 with this arrangement. You just don't have a lot of work going here, and this is coming from someone who doesn't use a lot of volume. You could workout MWF and just alternate between the upper and lower workouts, or you could do Monday-upper, tuesday-lower, thursday-upper, friday-lower. If you did the latter, you could also change the exercise selection or the rep range and weights being used for some variety.

[Franky_Moon]

Yeah, do some back squats since they can be loaded heavier. I would make them 3 sets of 5 so you can use heavy ass weight. This will develop strength faster. Just do the back squats on one day and do the ohs and fs on the other. Other than that it looks good and you can always add more work when you need to to make progress .

EDIT: oh ****, I thought you were doing 4 workouts a week. Two workouts a week isn't going to work as well as 3 or 4 with this arrangement. You just don't have a lot of work going here, and this is coming from someone who doesn't use a lot of volume. You could workout MWF and just alternate between the upper and lower workouts, or you could do Monday-upper, tuesday-lower, thursday-upper, friday-lower. If you did the latter, you could also change the exercise selection or the rep range and weights being used for some variety.

I have no way to do heavy back squats. No rack and no room for a rack. I have to clean the BB and do front squats.

I can do this 3 times/week and may alternate Deads with SLDL if looking at deadlifting again too soon.

[Jneves]

lunges and step ups are your friend if you can't do squats with decent weight

[Retardo-pex]

This is good upper/lower workout I've been doing for the last few weeks and seen good results so far.

Mon-upper
Db row 3x12
Inc db press 3x8-12
Chins 3x8
Dips 3x10-15

Thur-Lower
Overhead squats 3x10
Front squats 3x10
Deadlifts 3x3

good ****

I would start with the front squats then as ohs isn't really a leg movement so much as it is a core stability move. Also do the higher volume stuff after the max effort lifts like a 3x3 deadlift, and maybe add another quad/hip/ab dominant move into your lower day.

Are you doing it like ABA or each twice per week? You could probably stand to make upp a/b/ lower/ab to throw in a wider range of exercises make sure something you might be taking it easy on day a is getting hit harder on day b. For example if you start with a chest/shoulder move on upper a, you start with a back move on day b.

[Franky_Moon]

I would start with the front squats then as ohs isn't really a leg movement so much as it is a core stability move. Also do the higher volume stuff after the max effort lifts like a 3x3 deadlift, and maybe add another quad/hip/ab dominant move into your lower day.

Are you doing it like ABA or each twice per week? You could probably stand to make upp a/b/ lower/ab to throw in a wider range of exercises make sure something you might be taking it easy on day a is getting hit harder on day b. For example if you start with a chest/shoulder move on upper a, you start with a back move on day b.

I use the OHS more of a warm up stretch exercises than anything. It's heavy enough to be hard work, but it seems to force my hip flexors to stretch and allow me to drop low into a squat and avoid my butt rounding inwards. When I get to my front squats I'm set. I like the deads last because I give them everything. I also have to clean the bar for front squats, so i like to be somewhat fresh for that.

I've been doing this as a 2 day split. Upper on Mon and lower on Thursday. I like low volume. It allows me to pound the **** out of each exercise and then rest plenty. I've been growing like **** and still am. I've done well with higher frequency before, and I could probably do upper light/lower heavy, upper heavy/lower light with this nicely....hhmmm. The only is I like the simplicity of just giving it my all each workout. I guess I could just change the reps around?

Upper Light
Incline press 3x10-12
DB Row 3x10-12
Dips 3x10-15
Chins 3x10

Lower Heavy
OHS 3x8
Front squat 3x5
Deadlift 3x3

Upper Heavy
Incline press 3x5
BB 3x5
Flat bench 3x5
Pull ups 3x5

Lower Light
OHS 3x10
Front squat 3x10
RDL/Trap bar deadlift 3x10

and try and get 3 workouts in per week just alternating.

[Retardo-pex]

I use the OHS more of a warm up stretch exercises than anything. It's heavy enough to be hard work, but it seems to force my hip flexors to stretch and allow me to drop low into a squat and avoid my butt rounding inwards. When I get to my front squats I'm set. I like the deads last because I give them everything. I also have to clean the bar for front squats, so i like to be somewhat fresh for that.

I've been doing this as a 2 day split. Upper on Mon and lower on Thursday. I like low volume. It allows me to pound the **** out of each exercise and then rest plenty. I've been growing like **** and still am. I've done well with higher frequency before, and I could probably do upper light/lower heavy, upper heavy/lower light with this nicely....hhmmm. The only is I like the simplicity of just giving it my all each workout. I guess I could just change the reps around?

Upper Light
Incline press 3x10-12
DB Row 3x10-12
Dips 3x10-15
Chins 3x10

Lower Heavy
OHS 3x8
Front squat 3x5
Deadlift 3x3

Upper Heavy
Incline press 3x5
BB 3x5
Flat bench 3x5
Pull ups 3x5

Lower Light
OHS 3x10
Front squat 3x10
RDL/Trap bar deadlift 3x10

and try and get 3 workouts in per week just alternating.

Well if it aint broke dont fix it. The deadlift thing though, if you are getting any sort of work from the front squats you aren't really giving the deads your all, just whatever you have left.

[Franky_Moon]

Well if it aint broke dont fix it. The deadlift thing though, if you are getting any sort of work from the front squats you aren't really giving the deads your all, just whatever you have left.

Hhmm I guess I do hold back some on the front squats so I can deadlift. I wondered about doing both deads and squats on the same day. I like the upper/lower thing though because if I have to increase frequency I can do one workout the day after another one. I can't do that with a fullbody as I need a day of rest in between. The way my schedule works out is if I am to do 3 workouts in one week, two of them will have to be back to back.

I guess deadlifting first will fix this problem?