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  1. #1
    Registered User JJA427's Avatar
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    Is this upper body/lower body split any good

    I've been doing full body routines for the past three months now but I want to try something new so I'm thinking about trying a upper/lower body split. My main goal is to gain mass, I'm 6'0 177 pounds right now.

    How does this look?

    Monday- Upper Body
    Incline Bench Press 3x8
    Flat Bench Press 3x5
    Weighted Chin-ups 3x8
    T-Bar Rows 3x8
    Overhead Press 3x8
    Weighted Dips (tricep version) 3x8
    BB Curls 3x8

    Tuesday- Lower Body
    Squats 3x8
    Deadlifts 3x5
    Leg Press 3x10
    Leg Curls 3x10
    Calf Raises 3x10

    Wednesday- rest

    Thursday- Upper Body
    Incline Bench Press 3x8
    Flat Bench Press 3x5
    Pull-ups 3 sets to failure
    BB Rows 3x8
    Overhead Press 3x8
    Skullcrushers 3x8
    Preacher Curl 3x8

    Friday- Lower Body
    Squats 3x8
    SLDL's 3x8
    Leg Press 3x10
    Leg Curls 3x10
    Calf Raises 3x10

    Is the volume ok? When you lift twice a week can you lift just as heavy for both upper and lower days or do you have to cut back on your second day for each?
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  2. #2
    Registered User xdavidn88's Avatar
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    The volume is ok. Just don't go to failure. Save 1 or 2 reps each set.
    Yeah you can go hard all 4 days. I would recommend going heavy always. Tu wont be going too heavy. Remember you want mass, so don't go so heavy where you can only lift 4-6 reps.
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  3. #3
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    Originally Posted by JJA427 View Post
    How does this look?

    Monday- Upper Body
    Incline Bench Press 3x8
    Flat Bench Press 3x5
    Weighted Chin-ups 3x8
    T-Bar Rows 3x8
    Overhead Press 3x8
    Weighted Dips (tricep version) 3x8
    BB Curls 3x8

    Tuesday- Lower Body
    Squats 3x8
    Deadlifts 3x5
    Leg Press 3x10
    Leg Curls 3x10
    Calf Raises 3x10

    Wednesday- rest

    Thursday- Upper Body
    Incline Bench Press 3x8
    Flat Bench Press 3x5
    Pull-ups 3 sets to failure
    BB Rows 3x8
    Overhead Press 3x8
    Skullcrushers 3x8
    Preacher Curl 3x8

    Friday- Lower Body
    Squats 3x8
    SLDL's 3x8
    Leg Press 3x10
    Leg Curls 3x10
    Calf Raises 3x10
    Needless duplication. Why flat bench when you're incline pressing? Why do rows when you're doing pullups? After lifting 170lbs of bodyweight in a chinup, what's 20lbs in a curl going to do to your biceps? Very little.

    Let's take out the duplication and trim it down,
    Monday - bench, t-bar rows
    Tuesday - squats, deadlift
    Thursday - bench, rows
    Friday - squats, deadlift

    or even better,

    Monday - squat, bench, row
    Tuesday - sprints, pushups, chinups
    Thursday - squat, press, deadlift
    Friday - sprints, pushups with feet elevated, inverted rows

    I am not too fussed about the sets and reps. Just do at least one set and 3 reps, and not more than 6 sets and 12 reps. Aside from that, do more in every session - more weight, or more reps, or more sets. For example if today you squat 100lbs 3x8, tomorrow you must squat 105lbs 3x8, or 100lbs 3x9, or 100lbs 4x8, any of those would be more and would mean you are getting stronger.

    For the bodyweight exercises, don't worry about sets and reps, just get the total up - if you did a total of 20 today, do a total of at least 21 next time, etc.

    It's better to focus on a few exercises, because that way you can ensure you're doing more each time. For example if you flat bench 100lbs 3x8 today, and incline bench 100lbs 4x6 tomorrow, was that more? Who knows. But if you stick to the same exercises, you can progress the resistance, and stimulate your body to change.

    So the gym work stimulates the body to change, whether it does or not depends on whether you eat. Doing a workout is getting the workmen to the construction site, but unless someone sends them timber and bricks, they won't have much to do.
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  4. #4
    Registered User JJA427's Avatar
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    Thanks for the advice.
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  5. #5
    Registered User LCGJR's Avatar
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    Here is a 4 day-split a friend of mine's been using with great gains:

    Monday
    Squats 3x5
    SLDL's 3x5
    Leg Extensions 3x12
    Leg Curls 3x12
    Leg Press 1x20

    Tuesday
    Bench Press 3x5
    Barbell Rows 3x5
    Inclined Bench Press 3x5
    Barbell Curls 2x8
    Crunches 2x25

    Wednesday
    Deadlift 3x5
    Leg Extensions 3x12
    Leg Curls 3x12
    Power Clean 5x3

    Thursday
    Military Press 3x5
    Pull-ups 3xF
    Dips 3xF
    Barbell Curls 21s // Skull Crushers 2x8
    Crunches 2x25

    Thoughts?
    Last edited by LCGJR; 11-22-2010 at 08:21 AM.
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  6. #6
    Registered User Sharksinurmouth's Avatar
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    When I do upper/lower stuff I usually go:

    Day 1: Squat
    Day 2: Bench
    Day 3: Deadlift
    Day 4: Press

    Then 2-3 assistance lifts to build the main lift. easy.
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  7. #7
    Registered User JJA427's Avatar
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    Originally Posted by Sharksinurmouth View Post
    When I do upper/lower stuff I usually go:

    Day 1: Squat
    Day 2: Bench
    Day 3: Deadlift
    Day 4: Press

    Then 2-3 assistance lifts to build the main lift. easy.
    How many sets? Doing only 3-4 exercises per session doesn't seem like much to be but I guess it's enough if you lift really heavy?
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  8. #8
    Registered User agreutman's Avatar
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    I have been running the following 4 day split and having good success:

    Day 1, upper:

    Bench 4X6-8
    BO BB Row 4X6-8
    OH BB Press 3x10-12
    Cable Rope Pushdown 3x10-12
    Barbell Curl 3X10-12

    Day 2 Lower:

    Hack Squat 4X 6-8
    Deadlift 4X 6-8
    Leg Press 4x 6-8
    Seated Calf Raise 3x10-12

    Day 3

    Inc Bench 4X 6-8
    Assisted Pull Up (or normal/weighted since you can) 4X6-8
    OH DB Press 3X10-12
    Skullcrushers (or dips) 3X10-12
    Hammer Curls 3X10-12
    May finish delts with some light lateral raises

    Day 4, lower

    Reg. Squat 4X6-8
    Stiff Legged DL 4X6-8
    Leg Extension 3X10-12
    Hammy Curl (lying) 3X10-12
    Standing Calf raised 3X10-12

    Take it, discard it or tweak it for what it is worth.
    Last edited by agreutman; 11-22-2010 at 11:15 AM. Reason: Hit save too early, had not finished post.
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  9. #9
    Registered User Sharksinurmouth's Avatar
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    Originally Posted by JJA427 View Post
    How many sets? Doing only 3-4 exercises per session doesn't seem like much to be but I guess it's enough if you lift really heavy?
    3-4 sets on my main lift (periodized) and 3x10 on everything else. I guess I do lift heavy, but I'm in the gym to get strong, not masturbate a bunch of assistance lifts that don't help much in the scheme of things.
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