4 day Upper/Lower split

[Minz19]

Do you guys think that this routine would be overtraining, for someone on a bulking phase?

day one:

- Flat bench x4
- weighted dips x4
- d/b press x4
- laterial raises x4
- shrugs x4
- Pushdowns x4

day two:

- Squats x4
- calf raises x4
- w/g pulldowns x4
- b/b rows x4
- Deadlifts x4
- b/b curls x4

Day four:

- Incline bench x4
- Dips/flat flyes x4
- Military press x4
- Seated Laterial raises x4
- Behind neck shrugs x4
- skull crushers x4

Day five:

- Squats x4
- Lunges x4
- chins x4
- Cable rows x4
- Deadlifts x4
- Preacher curls x4

and thats it, no fancy techniques and no cardio

Goal at the minute is to get to 200lbs, currently at 175lbs.

aim to get in around 200-250 grams of protein a day.

what y'all think?

[aspengc8]

Do you guys think that this routine would be overtraining, for someone on a bulking phase?

day one:

- Flat bench x4 superset with - b/b rows x4
- Incline bench x4 superset with - pull ups x4
- d/b press x4 superset with - rear delt work x4
- weighted dips x4 superset with - b/b curls x4


day two:

- Front Squats x4
- Stiff leg Deadlifts x4
- Calf Raise x4
- Shrug/Side Raise superset x4


Day four:

- Flat bench x4 superset with - b/b rows x4
- Incline bench x4 superset with - pull ups x4
- d/b press x4 superset with - rear delt work x4
- weighted dips x4 superset with - b/b curls x4


Day five:

- Deadlift x4
- leg press x4
- Calf Raise x4
- Shrug/Side Raise superset x4

I changed your quote to make it a more upper/lower split. This is what I've been doing, and having great results. Make sure to mix the sets/reps up...4x6-8, 3x12 mixing weights up.

-aspengc8

[Minz19]

I changed your quote to make it a more upper/lower split. This is what I've been doing, and having great results. Make sure to mix the sets/reps up...4x6-8, 3x12 mixing weights up.

As long as this will get me up to 200lbs, i'll definately give it a shot.

cheers mate..

[aspengc8]

make sure you eat too, bro!

Good luck!

[Minz19]

Absolutely, I always aim to get from 200-250 grams of protein a day...

How long have you been doing this routine?

[aspengc8]

I've been on it for almost 2 months now. The vary reps is what keeps you from plateauing. Im also using a CKD type diet.

[Minz19]

when you say vary the reps, do you mean within every workout or every couple of weeks?

[aspengc8]

Vary the rep scheme per workout.
Example:

Monday lower #1: heavy
Tuesday upper body #1: light
wed: off
thursday lower #2: light
friday upper #2: heavy
weekend off

next week
Monday lower #1:light
tues upper #1: heavy
wed: off
thurs lower #2: heavy
friday upper #2: light

Here is a good article to use for volume/load per workout:
http://www.t-nation.com/findArticle....5-091-training

This will help with how many reps is what % of my 1 rep max:
http://www.bodybuilding.com/fun/1rm.htm


Hope this helps!

-aspengc8

[Jneves]

Absolutely, I always aim to get from 200-250 grams of protein a day...

How long have you been doing this routine?

Getting enough protien is important but total calories is moreso. Don't just focus on protien you need to focus on everything

[Minz19]

Getting enough protien is important but total calories is moreso. Don't just focus on protien you need to focus on everything

I know what you're saying man. I try to follow 40% protein, 40% carbs, 20% fat intake.