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  1. #1
    Registered User NvDeus's Avatar
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    Upper / Lower Split

    Looking for opinions on this routine ( my goal is hypertrophy ).

    Upper

    1. Weighted Chin-ups 4 x 8-10
    2. Weighted Ring Dips 4 x 8-10
    3. Bent Over BB rows 4 x 8-10
    4. Incline DB Press 4 x 8-10

    Lower

    1. Front squats 4 x 8-10
    2. Deadlifts 4 x 8-10
    3. Calf Raises 4 x 15-20

    i will train at least 4 days a week, more if recovery allow me to.
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  2. #2
    Registered User sebatu's Avatar
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    Might as well do the boring but big 5/3/1.

    http://www.t-nation.com/free_online_...onth_challenge

    I think it is superior to your routine because it is more complete and it is as hypertrophy oriented as strength oriented. Strength helps hypertrophy.
    Lift: 5RM | Gym PB

    Squat: 360 | 405
    Bench: 195 | 230
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  3. #3
    Registered User LinzCapp's Avatar
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    I think it looks good. Just make sure you're focusing on progressive overload-getting stronger on your lifts over time. You could add in a single leg exercise on leg day and maybe a hamstring isolation exercise as well. As mentioned above, Wendler's 531 is a good one for strength and hypertrophy.
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  4. #4
    Registered User NvDeus's Avatar
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    Originally Posted by LinzCapp View Post
    I think it looks good. Just make sure you're focusing on progressive overload-getting stronger on your lifts over time. You could add in a single leg exercise on leg day and maybe a hamstring isolation exercise as well. As mentioned above, Wendler's 531 is a good one for strength and hypertrophy.
    Yeah maybe i should add something like SLDL for 2-3 sets on lower days and yes obviously i will focus on progressive overload.

    Wendler's 531 is certainly a good routine but i prefer to do my own.

    So id stick with this routine unless someone know a simple upper / lower routine for hypertrophy.

    Thanks anyway!
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  5. #5
    Registered User Alyion's Avatar
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    Any reason for ring dips over parallel bars? Rings will just make the exercise unnecessarily harder. I would throw some SLDL or RDLs in as well to better hit hammies as well.
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  6. #6
    Registered User NvDeus's Avatar
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    Originally Posted by Alyion View Post
    Any reason for ring dips over parallel bars? Rings will just make the exercise unnecessarily harder. I would throw some SLDL or RDLs in as well to better hit hammies as well.
    Well i got to a point where bar dips were just too easy, so i switched to ring dips and i don't have to use 40kg of extra weight to make them challenging and theyre better for me anyways.

    And yes i will probably add some sets of SLDL before calf raises, thx.
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    Registered User pullupsNpb's Avatar
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    Since your goal is hypertrophy and it seems as though you prefer an upper/lower split as opposed to a bodybuilding split, a recommend Jim Wendler's 5/3/1 bodybuilding template. Not only did I gain size on that program, but I also got stronger.
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  8. #8
    Registered User KrypronSteve's Avatar
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    What's your rest intervals and how long do your workouts take? I wonder if you couldn't throw everything into a single day and do this routine 3-4 times a week (sort of then looks like All Pro variation but with 1-2 more sets).
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  9. #9
    Registered User NvDeus's Avatar
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    Originally Posted by KrypronSteve View Post
    What's your rest intervals and how long do your workouts take? I wonder if you couldn't throw everything into a single day and do this routine 3-4 times a week (sort of then looks like All Pro variation but with 1-2 more sets).
    I could but i dont feel like doing a full body workout each time, especially if i have to squats, it will tire me out for the rest of the workout.

    Anyway i think i will do this :

    Upper

    1. Weighted Chin-ups 3 x 8-10
    2. Weighted Ring Dips 3 x 8-10
    3. Bent Over BB Rows 3 x 8-10
    4. Incline DB Press 3 x 8-10

    Lower

    1. Front Squats 3 x 8-10
    2. Stiff-Legged Deadlifts 3 x 8-10
    3. Calf Raises 3 x 15-20

    with 120 sec rest between sets.

    What you guys think?
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  10. #10
    Registered User Joshyb90's Avatar
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    Originally Posted by NvDeus View Post
    I could but i dont feel like doing a full body workout each time, especially if i have to squats, it will tire me out for the rest of the workout.

    Anyway i think i will do this :

    Upper

    1. Weighted Chin-ups 3 x 8-10
    2. Weighted Ring Dips 3 x 8-10
    3. Bent Over BB Rows 3 x 8-10
    4. Incline DB Press 3 x 8-10

    Lower

    1. Front Squats 3 x 8-10
    2. Stiff-Legged Deadlifts 3 x 8-10
    3. Calf Raises 3 x 15-20

    with 120 sec rest between sets.

    What you guys think?
    Hey man whats your reasoning for no direct arm work?
    Last edited by Joshyb90; 07-01-2014 at 05:19 AM.
    Number 1 goal: consistency.
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  11. #11
    Registered User NvDeus's Avatar
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    Originally Posted by Joshyb90 View Post
    Hey man whats your reasoning for no direct arm work?
    I will add some biceps exercices on Upper body day because my biceps are lagging compared to my triceps.

    As for triceps , i don't think it is necessary to add isolation exercices because mine have grown immensely from Dips, for me at least.

    But chins-ups are definitively not enough for biceps.
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  12. #12
    Registered User Joshyb90's Avatar
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    Originally Posted by NvDeus View Post
    I will add some biceps exercices on Upper body day because my biceps are lagging compared to my triceps.

    As for triceps , i don't think it is necessary to add isolation exercices because mine have grown immensely from Dips, for me at least.

    But chins-ups are definitively not enough for biceps.
    I like your minimalistic approach to training just focusing on a few exercises, have you always trained this way?
    Number 1 goal: consistency.
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  13. #13
    Registered User sebatu's Avatar
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    If you really wanna stick to your workout, I'd recommend to remove the calf work for ab work instead. Or just do both. I'd also add some type of curl and lateral raises in your upper body workout. Rows and chins are not enough work for biceps and incline bench is not enough for your shoulders. But as said previously the benching and the dips will be well enough for your triceps.

    minimalistic approach to training
    I personally have found that this is the best way of training!
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  14. #14
    Registered User NvDeus's Avatar
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    Originally Posted by Joshyb90 View Post
    I like your minimalistic approach to training just focusing on a few exercises, have you always trained this way?
    Well all i have done for two years was only dips and chins, i started with very high volume on those two exercices when i knew nothing about training ( and of course neglecting legs lol ).
    After about a year i started to do them weighted reverse pyramid style and i progressed to a point where i could do 6 reps with 46kg of extra weight on chins-ups and 6 reps with 36kg on ring dips at a bodyweight of 70kg.

    I am not big at all but my body is purely a product of chins and dips thats why i lack a lot of biceps size and back thickness.

    Me too sebatu, thats why i wanna keep my training routine simple !

    Also i do some biceps curls but why remove calf works?
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    Registered User Joshyb90's Avatar
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    Have you finalised your split?, Im keem to see it lol the original looked good
    Number 1 goal: consistency.
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    Originally Posted by Joshyb90 View Post
    Have you finalised your split?, Im keem to see it lol the original looked good
    Yeah man i have, my split will be :

    Upper

    1. Weighted Chin-ups 3 x 8-10
    2. Weighted Ring Dips 3 x 8-10
    3. Bent Over BB Rows 3 x 8-10
    4. Incline DB Press 3 x 8-10

    Lower

    1. Front Squats 3 x 8-10
    2. Stiff-Legged Deadlifts 3 x 8-10
    3. Calf Raises 3 x 8-20
    4. Barbell Curls 3 x 8-10

    I added curls on lower days, i know it might seem stupid or unbalanced but my biceps lack big time and i can hit them better when theyre fresh, when i haven't done chins and rows previously.

    I rest 120 sec between sets and i up the weight when i can complete 10 reps on the 3 sets, i switched to 3 sets because its easier to progress rather than 4 sets.

    And i will train at least 4 times by week, up to 6 times a week if i can !
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  17. #17
    Registered User Joshyb90's Avatar
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    Originally Posted by NvDeus View Post
    Yeah man i have, my split will be :

    Upper

    1. Weighted Chin-ups 3 x 8-10
    2. Weighted Ring Dips 3 x 8-10
    3. Bent Over BB Rows 3 x 8-10
    4. Incline DB Press 3 x 8-10

    Lower

    1. Front Squats 3 x 8-10
    2. Stiff-Legged Deadlifts 3 x 8-10
    3. Calf Raises 3 x 8-20
    4. Barbell Curls 3 x 8-10

    I added curls on lower days, i know it might seem stupid or unbalanced but my biceps lack big time and i can hit them better when theyre fresh, when i haven't done chins and rows previously.

    I rest 120 sec between sets and i up the weight when i can complete 10 reps on the 3 sets, i switched to 3 sets because its easier to progress rather than 4 sets.

    And i will train at least 4 times by week, up to 6 times a week if i can !
    Looks great! i might try it if you don't mind haha? I totally agree with arms on lower day too i would've done the same thing. They recover quick and hitting them indirectly and directly on separate days will probably be pretty effective.
    Number 1 goal: consistency.
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  18. #18
    Registered User Botika's Avatar
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    5/3/1 is an intermediate strength program, not a program geared towards hypertrophy.

    My upper lower split is geared towards Lyle McDonald's generic bulking routine (google for more info).

    Lower A
    Squats
    RDL's
    Leg Ext
    Leg curl
    Calves
    abs

    Upper A
    Bench
    Rows
    Shoulder press
    Lat pulldown (or pull ups)
    Tri exercise
    Bi exercise

    Lower b
    Deadlift
    Hip thrusts
    Split squat
    Calves
    Abs

    Upper B
    Bench
    Seated row
    Lateral raise
    Face pulls
    Bi exercise
    Tri exercise
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  19. #19
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    Originally Posted by Joshyb90 View Post
    Looks great! i might try it if you don't mind haha? I totally agree with arms on lower day too i would've done the same thing. They recover quick and hitting them indirectly and directly on separate days will probably be pretty effective.
    Ahhh glad you like arms on lower days too ! yep i think it will be very effective too. And sure try it man, cool to see that you like this routine and give me feedback about your result if you don't mind =)
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  20. #20
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    Originally Posted by Botika View Post
    5/3/1 is an intermediate strength program, not a program geared towards hypertrophy.
    The big but boring version of the 531 is definitly geared towards hypertrophy. the 5 sets of 10 will guarantee size gains. Speaking from experience.

    why remove calf works?
    I've done calf work in the past but it's never helped them grow. Plus, your abs are used in all of your main compounds.

    You can do calf work if you want, I was just pointing out that ab work is more important imo.
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