hi guys. im just wondering if my routine is a decent one for an intermediate lifter. ive been working out for about 2 years. im 6"2 and i weigh 190 lbs, not sure about my body fat percentage but im definitely on the leaner side. i just started doing an upper/lower split about 2 months ago and got good results. i gained about 12 pounds in 2 months. just last week ive changed my routine by changing exercises and rep ranges, and this is my current routine.
lower A workout -
3x10 leg press
3x12 standing calf raise
3x12 seated calf raise (half range of motion, as in not pointing toes upward)
3x12 lying leg curls
upper A workout-
3x10 incline machine press
3x10 dumbbell shoulder press
3x10 barbell rows
3x12 close reverse grip lat pulldown
3x12 barbell shrug
3x12 seated tricep pushdown machine
3x12 widegrip EZ bar curls
lower B workout - i know this isnt much different from lower A, im not sure if i should change up the calf exercises/lying leg curls or is changing the rep scheme and time under tension good enough for variety?
4x6 dumbbell lunges
3x8 standing calf raise
3x8 seated calf raise
3x8 lying leg curls
upper B workout -
4x6 flat barbell bench press
4x6 barbell shoulder press
4x6 seated rows
3x8 wide grip lat pulldowns
3x8 dumbbell shrugs
3x8 tricep cable pushdown
3x8 seated incline dumbbell curl
the reason why i have 2 rest days after the first 2 workouts is because i do more volume for the first 2 workouts of the week. not sure where i read this, but i heard its better to have more volume for the first workout in the week compared to the second. correct me if im wrong. i go to failure on the last set of each exercise. On all 4 of my workouts, i wait 1 minute in between each set, although i think i should wait longer in between each set for the upper B/lower B workouts, like 1 and a half or 2 minutes, since im lifting heavier on those days. My first 2 workouts are mainly for hypertrophy, while the other 2 workouts are more for strength but still some hypertrophy. i dont keep track of the exact amount of time under tension per workout, but i definitely make it so i have a lot more time under tension during the first 2 workouts then the other 2. the B workouts are more for strength and explosiveness so i dont have as much time under tension for those workouts. Also, for each exercise, i pretty much keep the same weight for all 3 or 4 sets, unless i can do more weight while still reaching my rep minimum. Also i go as heavy as i can while being able to maintain my rep ranges and proper form. also, i dont really keep track of carbs/fats in my diet, even though i should. i have atleast 1 gram of protein per pound, usually anywhere from 200-230 grams of protein per day, from both supplements and whole foods. i eat 4-5 times a day and try to have small meals. i want to get bigger, stronger, and more defined/vascular muscles. im not sure on the exact amount of calories i take in, but ive kept it about the same for the past 2 months, and ill probably keep it that way for now since i gained almost 15 pounds over 2 months, while not gaining much fat at all.
Thread: upper/lower split routine
06-10-2011, 11:18 PM #1
upper/lower split routine
06-10-2011, 11:39 PM #2
Repped. Probably the best "bash my routine" OP I ever saw, especially from someone with 1 post... (unless you're an experienced and knowledgeable lifter, and made this as a joke
I would throw in some ab/core/lower back work on lower days, couple of sets abs, couple of sets lower back.
I would not train to failure on any sets on your high rep days, and especially on anything involving lower back.
Watch the volume on your upper days. If recovery or progression is poor may need to take out one back exercise. You can alternate shrugs with row or chins for example.
Or may need to reduce the arm exercises to 2 sets.
Personally I love dips, push-ups, SLDL, skulls, close grip bench, flies, machine pullovers, laterals and rear delts. But your exercise selections are great.
Last edited by kusok; 06-10-2011 at 11:58 PM.
06-10-2011, 11:58 PM #3
Too much volume, imo.
You should follow something along the lines of these. The goal is growth stimulus, not muscle failure!
Romanian Deadlift/Leg Curl
1-2 Quad movements
1-2 Isolation movements
Lower reps for the Squat, Deadlift, Press and Row variant. Progress in weight from workout to workout when you achieve desired rep number.
06-11-2011, 01:16 AM #4
thanks for the good advice guys. ill definitely consider it
oh and kusok, i really am an intermediate lifter, i've just done a lot of research i guess lol.
Also, i was wondering is it better to have the shoulder exercise before back exercises, or the other way around? isnt it better to do all the bigger/heavier exercises first?
Last edited by jimihendrix465; 06-11-2011 at 01:21 AM.
06-11-2011, 07:20 AM #5
Or another usual thing is this order: bench, row, press, chins etc. to give back rest after row and before the next back exercise, and then again delts come before chins...
06-11-2011, 09:28 PM #6
06-14-2011, 09:30 PM #7
i have one more question. these workouts arent considered to have too much intensity right? i know its bad to have every workout have too much intensity because then you'll burnout or overtrain, but these workouts arent too high on intensity, or are they? i wait 1 minute in between sets for every workout, and go to failure on the last set of each exercise on all of the workouts except for upper A. i try to increase weight every week, although i cant always do that since i dont always get a big enough increase in strength to increase the weight, and also depending on the exercise, but i can still do an extra rep or two than before on the last set. is that good enough for progression or do i need to do something extra?
06-14-2011, 11:13 PM #8
If your primary goal is size you should rest 3 minutes between sets on initial heavy lifts, and 2 minutes or 1.5 on the lighter work. 1 minute is cutting it a bit too short.
Your progression is fine if you can add a little bit to the bar over time. Doesn't have to be every week.
If you sense a burn out or have stalled, decrease volume slightly (you're doing it a bit on the high side, especially upper A), and if that doesn't work take a deload or reduce it further. Obviously make sure your sleep and macros are in check and you're not doing too much cardio. You're 18, so you can probably work out a lot all the time, but for someone like me 12 working sets per work out (total) is it. If I hit 16 working sets I will not be recovered by next workout of the same muscle group 3-4 days later, and will thus not add weight to the bar. Know yourself.
08-21-2012, 04:55 PM #9
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