How does this Lower/Upper split look? (based off of Lyle McDonald's GBR).

[nyknicks500]

I'm an intermediate looking to lean bulk. How does this program look? It's based off of Lyle McDonald's Generic Bulking Routine and hits each muscle group 2x per week with the recommended volume.

http://forums.lylemcdonald.com/showthread.php?t=1696
http://jcdfitness.com/2009/01/lyle-m...lking-routine/


M: Lower A
T: Upper A + 30 minutes LISS
W: 45 minutes LISS
T: Lower B
F: Upper B + 30 minutes LISS
S: Off
S: 45 minutes LISS

Everything @ RPE 8. Double progression: add weight next workout once top of rep range is met during all sets of an exercise. Deload every 4-6 weeks.

Mon: Lower A

Leg press: 3-4X6-8
RDL: 3-4X6-8
DB split squat: 2-3X10-12
Seated leg curl: 2-3X10-12
Toe press : 3-4X6-8
Seated calf: 2-3X10-12
Cable crunches: 3X12-15

Tue: Upper A

Flat barbell bench press: 3-4X6-8
Seated cable row: 3-4X6-8
Incline DB bench press: 2-3X10-12
Neutral close-grip lat pulldown: 2-3X10-12
DB lateral raise: 4X8-10
Seated machine rear delt fly: 4X8-10
V-bar triceps pushdown: 2-3X10-12
Incline DB curl: 2-3X10-12

Thu: Lower B

Single leg press: 3-4X6-8
Seated leg curl: 3-4X6-8
Leg extensions: 2-3X10-12
Weighted hyperextensions: 2-3X10-12
Toe press: 3-4X6-8
Seated calf: 2-3X10-12
Cable crunches: 3X12-15

Fri: Upper B

Incline barbell bench press: 3-4X6-8
Weighted pull-ups: 3-4X6-8
Pec deck flies: 2-3X10-12
DB row: 2-3X10-12
Seated DB lateral raise: 4X8-10
Seated machine rear delt fly: 4X8-10
Overhead rope triceps extension: 2-3X10-12
Preacher curl machine: 2-3X10-12

[sooby]

Actually isn't too bad of a program. Is there any particular reason why you don't use some sort of barbell squat? (whether it is back/front/hack). I do question your use of toe press and calf raises, is it really necessary to have two exercises for your calves which is a fairly small muscle? I'd probably replace it and superset the calves/abs or just super set it with seated calf raises. I'd probably even superset your bicep/tricep exercises too. I'd probably replace something like DB split squats with something like BB Lunges/DB Lunges. IMO you lack a direct anterior shoulder exercise although you do have bench/incline bench. A particular type of overhead press (seated or standing and DB or BB). I'd probably replace a push for those or keep the push and 3-4 sets of 12-15 rep face pulls.

[nyknicks500]

Actually isn't too bad of a program. Is there any particular reason why you don't use some sort of barbell squat? (whether it is back/front/hack). I do question your use of toe press and calf raises, is it really necessary to have two exercises for your calves which is a fairly small muscle? I'd probably replace it and superset the calves/abs or just super set it with seated calf raises. I'd probably even superset your bicep/tricep exercises too. I'd probably replace something like DB split squats with something like BB Lunges/DB Lunges. IMO you lack a direct anterior shoulder exercise although you do have bench/incline bench. A particular type of overhead press (seated or standing and DB or BB). I'd probably replace a push for those or keep the push and 3-4 sets of 12-15 rep face pulls.

I prefer the leg press,plus I have a medical condition where heavy squats are recommended to avoid.

I'm doing two calf exercises because they hit different parts of the calf, plus one is heavy and the other is a tension movement.

[nyknicks500]

Any other input before I start it up?

[Stern84]

Hi mate,

Been doing Lyle's GBR for a while and it's a great program (so long as you don't stray too far from the original). I noticed you added lateral raises on both days. These are a popular addition to GBR but not sure of the need to do them both days? I do lateral raises on one day and then delt flyes the other to hit the shoulders from all angels (yes the rows hit the rear delts but a bit of focussed work in 10-12 rep range doesn't hurt!)

Not sure exactly what issue you have that prevents you from squatting (assume a back problem) but have you considered front squats instead? These put a lot less strain on the back and whilst they're probably not quite as effective as "proper" squats, you'll probably find them alot more effective than just leg press (free weights over machines all day long!)

Ref the cardio, for me i prefer to do it on lower days (10-15mins LISS warmup, same again warm down). Mainly because my upper day tends to take longer than my lower day. Also, 24 hours after lower day my legs are usually so sore that i can sometimes barely walk up the stairs to the gym, let alone do 30mins of cardio! Everyone's different in that respect though so whatever works for you mate.

For what it's worth, here's mine...

Lower 1

Squat (6-8)
Barbell SLDL (6-8)
Leg Press (10-12)
Leg curl (10-12)
Calf Raises on leg press (10-12)

Upper 1

Flat bench (6-8)
T bar row (6-8)
Dumbbell overhead press (10-12)
Lat pulldown (10-12)
Rear delt fyles (10-12)
Dips (10-12)
Bar curl (10-12)

Lower 2

Squat (6-8)
Deadlift (6-8)
Single leg extensions (10-12)
Standing leg curls (10-12)
Standing calf raise (10-12)

Upper 2

Flat dumbbell press (6-8)
Wide grip pullups (6-8)
Incline DB press (10-12)
Narrow grip cable rows (10-12)
Dumbbell lateral raises (10-12)
Inc dumbell hammer curls (12-15)
Tricep pressdown with rope (12-15)

I like to hit my bis and tris hard with dropsets once a week, which is why i end with biceps on one day and triceps the other. Not essential and maybe not even effective but i like the burn!!

As with anything, hit it hard, stick at it, push up the numbers and you won't go far wrong!

Good luck!

[Stern84]

Also, with your abs (which you do on lower day, same as me) you might want to try and hit all the different parts, rather than doing just crunches. I do the following at the moment

Cable crunches: 10-12 reps
Hanging leg raises: As many as possible, trying to add one more rep each week
Planks: Add 5 secs each week
Russian twists with kettlebells: 10-12

I'll pick whichever 2 i fancy on one lower day and then do the other 2 on the next lower day. I do 2 sets of each exercise (4 in total) so it shouldn't take you much longer since you're already doing 3 sets of crunches. Plus it keeps things a bit more interesting.

Hope this helps! :-)