Upper lower split

[nirvana709]

Just coming off a fbw, icf 5x5. not worried about strength as much as building overall muscle. so bored with the workouts and cant do 2hrs in the gym due to stuff at home. Looking at either getting on a upper lower or ppl. I've used a upper lower in the past that I created, and made incredible gains on it..but it was something thrown together. ss or madcow parrots pls go

Monday: Lower Body
Barbell 
Squats: 3-4 sets x 6-8 reps /90 second rest between sets
Romanian Deadlifts: 3-4 sets x 6-8 reps /90 second rest between sets
Leg press: 2-3 sets x 10-12 reps /60-90 second rest between sets
Leg Curls: 2-3 sets x 10-12 reps /60 second rest between sets
Standing Calf Raises: 3-4 sets x 10-12 reps /60 second rest between sets
Unweighted Abs: 4 sets x 12-15 reps /60 second rest between sets

Tuesday: Upper Body
Bench Press: 3-4 sets x 6-8 reps /90 second rest between sets
Barbell Rows: 3-4 sets x 6-8 reps /90 second rest between sets
Incline Bench Press: 2-3 sets x 10-12 reps /60-90 second rest between sets
Pull Ups: 2-3 sets x 10-12 reps /60-90 second rest between sets
Skull Crushers: 2-3 sets x 12-15 reps /60 second rest between sets
Seated Ez Bar Curls: 2-3 sets x 12-15 reps /60 second rest between sets

Wednesday: Off

Thursday: Lower Body
Front Squats: 3-4 sets x 6-8 reps /90 seconds rest between sets
Deadlifts: 3-4 sets x 6-8 reps /90 second rest between sets
Barbell Lunges: 2-3 sets x 10-12 reps /60-90 second rest between sets
Leg Curls: 2-3 sets x 10-12 reps /60 second rest between sets
Seated Calf Raises: 3-4 sets x 10-12 reps /60 second rest between sets
Weighted Abs: 4 sets x 12-15 reps /60 second rest between sets

Friday: Upper Body
Bench Press: 3-4 sets x 6-8 reps /90 second rest between sets
One Arm Dumbbell Rows: 3-4 sets x 6-8 Reps /90 second rest between sets
Overhead Press: 2-3 sets x 10-12 reps /60-90 second rest between sets
Chin Ups: 2-3 sets x 10-12 reps /60-90 second rest between sets
Standing Tricep Cable Pressdown: 2-3 sets x 12-15 reps /60 second rest
Standing Dumbbell Bicep Curls: 2-3 sets x 12-15 reps /60 second rest

Saturday: Off
Sunday: Off

[nirvana709]

I will be using progressive overload too

[davisj3537]

More upper body pulling please.

[nirvana709]

More upper body pulling please.

that all you ever post? lol no thanks jeff. My back and legs are so out of proportion due to hardly and chest and pressing on 5x5. I look like the hunchback. I may just throw in facepulls for the hell of it

[davisj3537]

that all you ever post? lol no thanks jeff. My back and legs are so out of proportion due to hardly and chest and pressing on 5x5. I look like the hunchback. I may just throw in facepulls for the hell of it

Chill. It is like you had a problem with me before I ever even posted ITT. You asked for advice and I gave it. If you don't want advice then don't ask for it...am I missing something?

Hunchback posture is indicative of a lack of back work, not the opposite. You think extra chest work is going to straighten up your upper back? How would anything but more upper back work pull your shoulders back to eradicate a hunchback posture? Furthermore, there are no 5x5 programs I've ever read that have proper chest to back balance.

[GymFreak25]

If your 6' 1" 152, your still a beginner and would benefit more from a full body routine regardless of whether you want more muscle than strength, they go hand in hand, muscle mass will come from your diet more than from the actual routine, get on fierce 5 or all pros and eat at a surplus and you will get muscle mass.

[nirvana709]

If your 6' 1" 152, your still a beginner and would benefit more from a full body routine regardless of whether you want more muscle than strength, they go hand in hand, muscle mass will come from your diet more than from the actual routine, get on fierce 5 or all pros and eat at a surplus and you will get muscle mass.

No thanks. I've done ss in the past, blss, and icf. I'm not going to grind a program I don't enjoy doing, could I make faster progress strength wise? Yes, but that doesn't mean much if you can't be consistent with it and aren;t motivated. I made amazing gains on a upper lower that I ran in 2010 for over 7 months, and it was because I enjoyed every workout. Wasn't a set in stone routine, figured out my own progression scheme and stuck with it. That's what benefits people the most, not cookie cuter programs they hate doing.

[nirvana709]

Chill. It is like you had a problem with me before I ever even posted ITT. You asked for advice and I gave it. If you don't want advice then don't ask for it...am I missing something?

Hunchback posture is indicative of a lack of back work, not the opposite. You think extra chest work is going to straighten up your upper back? How would anything but more upper back work pull your shoulders back to eradicate a hunchback posture? Furthermore, there are no 5x5 programs I've ever read that have proper chest to back balance.

Js i've seen you post that a lot. Don't have a problem, you do give good advice.

I've always had a dominant back, shoulders, traps. Mainly from wrestling and farmers carries. I just want more emphasis on my chest than what I've been doing..not cutting out back work completely, I love rows and pullups actually lol

[GymFreak25]

No thanks. I've done ss in the past, blss, and icf. I'm not going to grind a program I don't enjoy doing, could I make faster progress strength wise? Yes, but that doesn't mean much if you can't be consistent with it and aren;t motivated. I made amazing gains on a upper lower that I ran in 2010 for over 7 months, and it was because I enjoyed every workout. Wasn't a set in stone routine, figured out my own progression scheme and stuck with it. That's what benefits people the most, not cookie cuter programs they hate doing.

Well if you keep program hopping like that, then of course you won't see any significant gains, you will make faster progress both strength and mass wise..., like i stated earlier mass comes from your diet, the program really only dictates where that mass will be distributed on your body, you don't need to do SS, fierce 5 is more balanced, you could try that. But if you say you enjoy upper/lower more, then at least do one that is more balanced and was created by someone that actually knows about programming, like fierce 5 upper/lower routine, http://forum.bodybuilding.com/showth...hp?t=162916931, second routine listed.