Intermediate lifter with the goal of size and strength. Going to try out total rep goals instead of sets across this time around. I basically increase weight when the rep goal is hit by the end of the exercise.
Upper A
1.Bench Press 3 sets, 15 rep goal
2.Barbell Row 3 sets, 15 rep goal
3.Incline Press 2 sets, 20 rep goal
4.Lat Pulldown 2 sets, 20 rep goal
5.Rope Face Pull 2 sets, 30 rep goal
6.Lateral Raise 2 sets, 30 rep goal
7.Skullcrushers 2 sets, 20 rep goal
8.Dumbbell Curl 2 sets, 30 rep goal
Lower A
1.Back Squat 3 sets, 15 rep goal
2.Romanian Deadlift 2 sets, 20 rep goal
3.Leg Press 2 sets, 20 rep goal
4.Lying Leg Curl 2 sets, 30 rep goal
5.Standing Calf Raise 2 sets, 30 rep goal
6.Cable Ab Crunch 2 sets, 30 rep goal
Upper B
1.Weighted Pull-Ups 3 sets, 15 rep goal
2.Overhead Press 3 sets, 15 rep goal
3.Seated Cable Row 2 sets, 20 rep goal
4.Dumbbell Bench Press 2 sets, 20 rep goal
5.Rope Face Pull 2 sets, 30 rep goal
6.Incline Chest Fly 2 sets, 30 rep goal
7.Barbell Curls 2 sets, 20 rep goal
8.Dumbbell Tricep Ext 2 sets, 30 rep goal
Lower B
1.Conv. Deadlift 3 sets, 15 rep goal
2.Front Squat 2 sets, 20 rep goal
3.Glute-Ham Raise 2 sets, 20 rep goal
4.Leg Extensions 2 sets, 30 rep goal
5.Standing Calf Raise 2 sets, 30 rep goal
6.Ab Leg Raises 2 sets, 30 rep goal
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03-10-2021, 02:20 AM #1
Please critique Upper/Lower routine?
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03-10-2021, 06:01 AM #2
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03-10-2021, 06:58 AM #3
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03-10-2021, 11:51 AM #4
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03-10-2021, 11:55 AM #5
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03-10-2021, 02:19 PM #8
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03-10-2021, 02:36 PM #9
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03-10-2021, 02:39 PM #10
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03-10-2021, 02:41 PM #11
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03-10-2021, 02:42 PM #12
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03-10-2021, 02:44 PM #13
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03-10-2021, 02:46 PM #14
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03-10-2021, 02:53 PM #15
Thanks for the feedback. No definitely not for 5 reps haha. Incline is 2 sets for 20 total reps (2x10), flys 2 for 30 total (2x15).
Any issues in terms of the program setup itself?
Ohh I did not know this. So it’s nothing to do with the program layout itself? I was actually doing reps across prior to my deload but thought I’d give rep goals a try.
What about the rep goal system makes it a novice setup?
Thanks for the feedback btw
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03-10-2021, 02:55 PM #16
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03-10-2021, 02:58 PM #17
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03-10-2021, 03:23 PM #18
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61357
None if its still working!
Its ideal to be in the state where your adaptations are quick enough to keep up with rapid novice speed progression setups
And/or arent grinding your self to dust
Hypothetically tho...one way.
*I'd limit your rpe so you don't end up grinding
*undulate the loading (heavy /light).
*increase one day's volume ("sets") and bump up the rep goal totals
*increase one day's intensity
*bonus. Rotate some old lifts out and new lifts inLast edited by MyEgoProblem; 03-10-2021 at 03:36 PM. Reason: Edit
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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03-10-2021, 03:41 PM #19
Thanks a lot for the help!
Yep I have rpe caps on each movement. Volume is about 10 sets per muscle group but I’ll definitely increase it when I stall. It’s better to increase on one day instead of across the board? The rep goals work out to be 3x5 for mains, 2x10 for assistance and 2x15 for isos. Is doing it this way the heavy/light you’re talking about (alternating mains for 5’s and assistance for 10’s for each day)?
Is lift rotation still crucial even if I have A/B days with different movements each day so everything is performed only once a week? I don’t think I know of that many exercises to replace them all hahaha (equip limitations)
Thanks again!
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03-10-2021, 03:55 PM #20
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61357
I certainly like the difference lifts on each day. I personally don't program the same lift more than once per week. I listed it as a bonus incase you got bored or felt the need for different angles.
I'd Consider at some point straight up adding sets and increasing goal For some and increasing intesity and lowering goal on others you may care more about the numbers.
A quick example may be..
1.Bench Press 3 sets, 15 rep goal
2.Barbell Row 3 sets, 15 rep goal
3.Incline Press 2 sets, 20 rep goal
4.Lat Pulldown 2 sets, 20 rep goal
5.Rope Face Pull 2 sets, 30 rep goal
6.Lateral Raise 2 sets, 30 rep goal
7.Skullcrushers 2 sets, 20 rep goal
8.Dumbbell Curl 2 sets, 30 rep goal
To
1.Bench Press 3 sets, 10 rep goal
2.Barbell Row 3 sets, 20 rep goal
3.Incline Press 3 sets, 30 rep goal
4.Lat Pulldown 3 sets, 30 rep goal
5. Rear delt fly, 3 sets, 45 rep goal
6. Cable Lateral Raise 3 sets, 45 rep goal
7. Jm press 3 sets, 45 rep goal
8. Cable curl 3 sets, 45 rep goal
But will need to be done by feel and with more individualisation. This is more a transitional setup for true novice to true intermediate.Last edited by MyEgoProblem; 03-10-2021 at 04:03 PM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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03-10-2021, 04:00 PM #21
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03-10-2021, 04:04 PM #22
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03-10-2021, 04:07 PM #23
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61357
Man. I've not seen any Kevin Smith stuff in years. I need to watch the reboot.
https://youtu.be/hOCW9cE-GJg
Jm blakley. Modified staight bar tricep extensionFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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03-10-2021, 04:11 PM #24
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03-10-2021, 04:24 PM #25
Thank you so much. Really appreciate you taking the time to write all that up. I understand what you’re saying now.
Just one last question, do you think it’s possible for this setup to take someone up to late intermediate and even advanced just by making continual adjustments and tweaks such as the one’s you’ve mentioned? I really like U/L splits the most and can’t see myself doing anything else.
Very thankful for your time
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03-10-2021, 04:34 PM #26
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61357
If you respond well to this style... Rep goal.
You could get pretty deep intermediate, providing you get a good grasp on your rpe and don't over push your sets.
I see it burying most late intermediates tho. You might be the one who gets by.
There are Many ways to spin up an upper/lower. This split can very much take you to advanced. No questionFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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03-10-2021, 04:46 PM #27
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03-10-2021, 04:47 PM #28
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03-10-2021, 05:33 PM #29
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03-10-2021, 05:42 PM #30
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