Constructing an upper/lower split.

[Matturbator]

I am hoping to make a good upper/lower split routine as suggested by Alan Aragon in an older thread. (don't remember specific link) I am getting sick of the SS inspired routines that I've been on for the last 6 months. My schedule is hopefully going to look like:

Monday - Upper
Tuesday - Lower
Wednesday - Rest
Thursday - Upper
Friday - Lower

I am looking to do one exercise for each bodypart for 4 sets each workout. Hitting each bodypart 2x a week. (once each workout)

Monday - Bench, Pullup, Shrug(?), Tricep Pullover.
Tuesday - Squat, Calf Raises

Thursday - Incline Bench, Bent Over Rows, Dips, BB Curls
Friday - Deadlift, Romanian Deadlift (?), Lunges (?)

If anyone can help make this better, please do so! Or if you can point me in the right direction of a good upper/lower split that would be great. I tried to search, but only found threads just like mine, with people helping with routines that I wasn't too interested in.

Also, an important note, I have a home gym. It's basically a Power Rack which I can set to a squat height, bench height, etc. I also use it to do pullups. I have a few various dumbbells (for tricep pullovers mainly), and the adjustable bench.

[BarbellJester]

Your choice of split should reflect your ability to recover from the stress.

Your choice of set/rep scheme should reflect your overall goals.

Your choice of exercises should reflect their usefulness.

And all of that also includes your simple desire to do them.

But a Starting Strength "style" is part exercise selection and part progression scheme, and the progression is what most of those threads you found lack. Plan on using 5x5, GVT, 5/3/1...? Without thought on progression you don't have a training plan, you just have a week's workout.

[Matturbator]

I've been doing progression. Basically 3x5 while increasing weight each workout. Then moved on to progressing from 8 reps to 8 reps before moving the weight up. I'm just sick of doing the same **** day in and day out, you know?

[kusok]

goals? current bench? total months/years lifting?

[Matturbator]

Lifted for 6 months, stopped, tried a 5 day split for like 2 months (lol), stopped, started lifting seriously with some actual knowledge ~6 months ago.

Current Bench 135x5 (3 sets)
Current Squat 215x5 (3 sets)
Current Deads 215x5 (3 sets, need to work on em)

Goals are currently dropping bodyfat while gaining some muscle. Nutrition log in my sig. I have been "cutting" or more like "recomping" slowly. (Losing about a lb of fat each week while still getting stronger). Trying to get down from 19% bodyfat to the 12% range so I can use Leangains/IF to bulk while putting on the least possible amount of fat!

[kusok]

Any non retarded routine will work. You want upper/lower? Use Natural's sticky thread upper/lower, Lyle McDonald's lower/upper etc.

Do some cardio 3x per week 30 minutes moderately. Anything you like, walk, swim, run, basketball etc.

It looks like you need to read up on nutrition and fat loss. Read stickies on fat loss and nutrition sections! Having glanced at your diet I don't see macros or calories, I'm not sure if you're meeting your minimum protein (1g/lb) and fat (0.4g/lb) requirements, and I see some strange irrelevant nutrient timing etc.

[Matturbator]

Any non retarded routine will work. You want upper/lower? Use Natural's sticky thread upper/lower, Lyle McDonald's lower/upper etc.

Do some cardio 3x per week 30 minutes moderately. Anything you like, walk, swim, run, basketball etc.

It looks like you need to read up on nutrition and fat loss. Read stickies on fat loss and nutrition sections! Having glanced at your diet I don't see macros or calories, I'm not sure if you're meeting your minimum protein (1g/lb) and fat (0.4g/lb) requirements, and I see some strange irrelevant nutrient timing etc.

I'm following the macro sticky on the Nutrition forum. Like exactly as it is posted, lol. I like to think I am sort of knowledgeable on nutrition, as it is my major!

But about the routine, I'll check out one of Lyle's routines for sure. Thanks for pointing me in the right direction.

[kusok]

I'm following the macro sticky on the Nutrition forum. Like exactly as it is posted, lol. I like to think I am sort of knowledgeable on nutrition, as it is my major!

But about the routine, I'll check out one of Lyle's routines for sure. Thanks for pointing me in the right direction.

I'm referring to stuff like I noticed in your log you only eat carbs in morning and post workout and have trouble with your family because of that and with going out to eat... I think this is totally unnecessary! You're engaging in nutrient timing which for you (and for most people) is 100% irrelevant. Go out with your family, have your carbs at other times during the day IIFYM.

Another great upper/lower idea is Layne Norton's PHAT, but most people have to take down volume and perhaps even make it a 4-day instead of 5 from the reports of people who use it.

[Matturbator]

I'm referring to stuff like I noticed in your log you only eat carbs in morning and post workout and have trouble with your family because of that and with going out to eat... I think this is totally unnecessary! You're engaging in nutrient timing which for you (and for most people) is 100% irrelevant. Go out with your family, have your carbs at other times during the day IIFYM.

Another great upper/lower idea is Layne Norton's PHAT, but most people have to take down volume and perhaps even make it a 4-day instead of 5 from the reports of people who use it.

Ah, I see! I actually ended up switching up my diet drastically after like the first page of the log. I started eating normally, IIFYM. But like 2-3 days ago I kinda fell into a Leangains eating style and am trying it out for a while.

From what I've been looking at in routines, I am digging the lower/upper split on N@tural1's sticky. The only problem is no leg press or leg curl stations in my home gym. The only real leg exercises I can do are squats, romanian deads, and calf raises..maybe lunges.

[kusok]

Ah, I see! I actually ended up switching up my diet drastically after like the first page of the log. I started eating normally, IIFYM. But like 2-3 days ago I kinda fell into a Leangains eating style and am trying it out for a while.

From what I've been looking at in routines, I am digging the lower/upper split on N@tural1's sticky. The only problem is no leg press or leg curl stations in my home gym. The only real leg exercises I can do are squats, romanian deads, and calf raises..maybe lunges.

No big deal! Those ^^^ are all and more than anyone would ever need anyway. You can use substitutions.

good luck,

[Matturbator]

Thanks for all the help and direction homie! Reps!