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  1. #1
    Registered User Jrbsn159's Avatar
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    Upper/Lower body split

    I am currently using a traditional 3-day workout split. I am looking into changing my routine up to bust through a plateau. I am looking to change to a upper/lower body split (see below). Have anyone tried a split similar to this? If so, what did you think of it.

    Day 1 (Upper)
    Bench press (3x8)
    Pull-ups (3x failure)
    DB shoulder press (3x8)
    DB rows (3x8)
    Flys (3x8)
    Dips (3x failure)
    Preacher curls (3x failure)

    Day 2 (rest)

    Day 3 (Lower)
    Squats (4x8)
    SL deadlifts (3x8)
    Leg press (4x8)
    Leg ext (3x8)
    Leg curls (3x8)
    Crunches

    Day 4 (rest)

    Day 5 (Upper)
    Incline bench press (3x8)
    Pull-ups (3x8)
    BB Shoulder press (3x8)
    T-Bar (3x8)
    Cable crossovers (3x8)
    Shrugs (3 x failure)
    Skull crunchers (3x failure)
    Standing alt hammer curls (3x failure)

    Day 6 & 7 (rest)

    Day 8 (Upper)
    Same as day 3

    --etc....Follow routine but make sure you switch up exercises
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  2. #2
    Registered User FRODO BAGGINS's Avatar
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    Yes I just recently started doing a upper/lower body split this week. I like it so far. Its pretty intense. See below:

    Monday:

    Incline Barbell Press 5x5-8
    WEighted pullups 5x5-8
    Military Shoulder Presses 5x5-8
    standing dumbell curls 4x5-8
    Lying tricep extensions 4x5-8

    Tuesday

    Squats 5x5-8
    Still legged deadlifts 5x5-8
    Standing calf raises 5x5-8

    Wed. OFF

    Thursday

    Flad Dumbell Presses 4x10-12
    Barbell Rows 4x10-12
    Dumbell press 4x10-12
    Barbell curls 3x10-12
    Pressdowns 3x10-12

    Friday

    Lying leg curls 4x10-12
    Leg Presses 4x10-12
    Seated calf raises 4x10-12
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  3. #3
    Registered User gotta_squat's Avatar
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    Here is what i do.


    Mon: Upper Body Strength
    -BB bench press
    -bent over BB rows
    -Chins
    -BB overhead press
    -pushdowns (3x10)
    -Skullcrushers (2x10)

    Tues: Lower Body Strength
    -BB full squat
    -SLDL
    -abs/traps

    week 1: 4x5
    week 2: 5x4
    week 3: 6x3
    week 4: 7x2(plus some singles)
    week 5, de-load: 2x4-5

    *** work up to work sets with 2-4 warm-up sets

    Thurs: Upper Body Hypertrophy
    -Dumbell bench press/Delcine alternate.
    -low incline DB press
    -T bar rows
    -Barbell rows
    -DB shoulder press or smith machine barbell press
    -Side laterals or upright rows
    -Barbell curls (2x10)
    -Hammer curls (2x10)

    Fri: Lower Body Hypertrophy
    -conventional deadlifts
    -Squats
    -Leg Press
    -Leg Curl
    -abs

    week 1: 3x12
    week two: 3x10
    week three: 3x8
    week four: 4x6
    week five: 3x12
    week six: 3x12
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  4. #4
    Registered User RipStone's Avatar
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    upper/lower body splits are a great way to train, but keep in mind that you dont have to work each muscle group with as many sets per workout compared to if you were only training a muscle 1x a week. for example, if you do chest 1x a week you might do 10sets for a workout. but when you do chest 2x a week do something like 5 sets on upper body day 1 and 5 sets on upper body day 2. also, make sure not to focus your routine on compound lifts and limit the isolation work. gotta_squat has a great routine and its very similar to the routine I am doing right now(along with some other memebers here). i suggest you use periodization and dual factor(loading and unloading) to maximize your gains.
    My Training Journal...

    http://forum.bodybuilding.com/showthread.php?t=608812

    "Chris = Awesomeness" :)

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    http://www.redpointfitness.com/
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  5. #5
    Registered User Jrbsn159's Avatar
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    Originally Posted by RipStone
    upper/lower body splits are a great way to train, but keep in mind that you dont have to work each muscle group with as many sets per workout compared to if you were only training a muscle 1x a week. for example, if you do chest 1x a week you might do 10sets for a workout. but when you do chest 2x a week do something like 5 sets on upper body day 1 and 5 sets on upper body day 2. also, make sure not to focus your routine on compound lifts and limit the isolation work. gotta_squat has a great routine and its very similar to the routine I am doing right now(along with some other memebers here). i suggest you use periodization and dual factor(loading and unloading) to maximize your gains.
    Thank you for your advice. Can you post your routine? how much rest time between sets? I am going to try this out.

    Thanks,
    J
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  6. #6
    Registered User RipStone's Avatar
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    Originally Posted by Jrbsn159
    Thank you for your advice. Can you post your routine? how much rest time between sets? I am going to try this out.

    Thanks,
    J
    heres the routine. rest periods or 2-3 mins for strength days and 1-2 mins on hypertrophy days depedning on what rep/set scheme you are doing. for undulating periodization, you can undulate the rest periods just as you do the rep/sets.



    Mon: Upper Body Strength
    -BB bench press
    -bent over BB rows
    -weighted dips
    -standing BB overhead press
    -pushdowns (2x10)

    Tues: Lower Body Strength
    -BB full squat
    -SLDL
    -DB lunges
    -abs/traps

    week 1: 4x5
    week 2: 5x4
    week 3: 6x3
    week 4: 7x2(plus some singles)
    week 5, de-load: 2x4-5

    *** work up to work sets with 2-4 warm-up sets

    Thurs: Upper Body Hypertrophy
    -BB close-grip bench press
    -widegrip chins
    -low incline DB press
    -DB rows
    -DB shoulder press
    -incline DB curls
    -forearms


    Fri: Lower Body Hypertrophy
    -conventional deadlifts
    -BB Bulgarian split squats
    -good mornings
    -calf raises
    -abs

    week 1: 3x12
    week two: 3x10
    week three: 3x8
    week four: 4x6
    week five: 3x12
    week six: 3x12



    *** add speed work to DB bench and squats before work sets, 50-60% 1RM, 3-4 sets, 6-12 reps
    My Training Journal...

    http://forum.bodybuilding.com/showthread.php?t=608812

    "Chris = Awesomeness" :)

    Check out...

    http://www.redpointfitness.com/
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