The Viking's The Bare Bones Series

[hishammerchant]

Hey Viking

Just starting the upper/lower split program and had a few questions:

1. Is there a recommended no. of warmup set? Or you just jump into trying to hit the reps count.

2. Cardio - is it ok to do cardio on rest days?

3. Is there any alternative for hack squat?

[liamhendy]

I've been working out for a good 6/7 year but always just done the usual back and bi's, chest tri's, shoulders and legs.

Would this upper/lower/push/pull/legs be useful for me or would I be better off doing something more advanced?

Cheers

[liamhendy]

Anyone?

[TheViking1992]

Hey Viking

Just starting the upper/lower split program and had a few questions:

1. Is there a recommended no. of warmup set? Or you just jump into trying to hit the reps count.

2. Cardio - is it ok to do cardio on rest days?

3. Is there any alternative for hack squat?

1. Skip the warm up sets, if you really want to get injured and tear a muscle or two. Otherwise, do 1-3 warm up sets, depending on the exercise and working weight.

2. It's fine, unless you have trouble eating enough.

3. Leg Press, Barbell Hack Squat, Front Squat, Lunges.

I've been working out for a good 6/7 year but always just done the usual back and bi's, chest tri's, shoulders and legs.

Would this upper/lower/push/pull/legs be useful for me or would I be better off doing something more advanced?

Cheers

Don't know... depends on how well you've spent those 6-7 years, and how progress you've made.

[liamhendy]

Don't know... depends on how well you've spent those 6-7 years, and how progress you've made.

Not great to be honest.

I've narrowed it down to either your routine or this one;

Lower A
Squats 3x5-6
Weighted Back Extensions 3x8-10
Leg Press 3x8-10
Leg Curls 3x10-12
Ab work 3x15-18/Calf raises 3x12-15 Superset

Upper A
Incline Bench 3x5-6
Decline DB Bench 3x8-10
Lat Pulldowns 3x8-10 (any grip)
Bent Over Rows 3x8-10
Curls 3x8-10/Face Pulls 3x10-12 Superset

Legs
*Squat 3x5-6
*DL 3x5-6
Good Morning 3x8-10
Leg Extensions/Leg curls (Superset 3x10-12)
Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

Push
*Bench(Horizontal Press) 3x5-6
*OHP(Upward Press) 3x5-6
Dips or fly 3x8-10
Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
Lateral Raises 3x10-12

Pull
*Pendlay Rows(Horizontal Pull) 3x5-6
Yates Rows(Upward Pull) 3x5-6
Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
Curls 3x8-10

[TheSilverLifter]

Viking what do you think about my weights like do they make sense with each other?
( Yes I adjusted the reps in bench because my shoudlers get ****ed after so many reps" and squat and deadlift still in technique learning proccess)

Bench 5 reps - 92.5 Kilograms
Leg Curls - 42.5 Pound
Bent Over Row 3x8 50 kilograms( I am doing the variation that you dont put the bar on the ground until you complete all the
reps.
Seated Dumbell Press 22 Kilograms 2x11/9
Wide Grip Pulldowns - 70 Pounds 3x10
Close Grip Pulldowns - 75 Pounds 3x10
Abs - 5 Kilograms on my chest
Calves- 20 Kilograms
Leg Press - 120 Kilograms 3x10
Incline Dumbell Press - 26 Kilograms
Cable Rows - 65 Pounds 3x10
Lateral Raises - 5 Kilograms
Straight Arm Pulldown - 22.5 Pound
Face Pulls 17.5 Pound
Hammer Curls - 16 Kilograms 2x8

[dgoyena216]

Viking what do you think about my weights like do they make sense with each other?
( Yes I adjusted the reps in bench because my shoudlers get ****ed after so many reps" and squat and deadlift still in technique learning proccess)

Bench 5 reps - 92.5 Kilograms
Leg Curls - 42.5 Pound
Bent Over Row 3x8 50 kilograms( I am doing the variation that you dont put the bar on the ground until you complete all the
reps.
Seated Dumbell Press 22 Kilograms 2x11/9
Wide Grip Pulldowns - 70 Pounds 3x10
Close Grip Pulldowns - 75 Pounds 3x10
Abs - 5 Kilograms on my chest
Calves- 20 Kilograms
Leg Press - 120 Kilograms 3x10
Incline Dumbell Press - 26 Kilograms
Cable Rows - 65 Pounds 3x10
Lateral Raises - 5 Kilograms
Straight Arm Pulldown - 22.5 Pound
Face Pulls 17.5 Pound
Hammer Curls - 16 Kilograms 2x8

The only lifts he will probably care about are deadlift, squat and bench. None of the other **** really matters.

[TheViking1992]

Viking what do you think about my weights like do they make sense with each other?
( Yes I adjusted the reps in bench because my shoudlers get ****ed after so many reps" and squat and deadlift still in technique learning proccess)

I already told you not to do my program, before you had your shoulder looked at by a physiotherapist. And i'm not answering any of your questions before you do. Do you want permanent shoulder issues? Are you that fúcking dumb?

[TheSilverLifter]

I already told you not to do my program, before you had your shoulder looked at by a physiotherapist. And i'm not answering any of your questions before you do. Do you want permanent shoulder issues? Are you that fúcking dumb?

Dude shoulder injuries happen from time to time since I started training (1.4 year ago ) it's not something special there is pain for a few days then I can train again as normal dont think a psysiotherapist will find anything special he will just tell me to rest and lower weight..,

[dgoyena216]

Dude shoulder injuries happen from time to time since I started training (1.4 year ago ) it's not something special there is pain for a few days then I can train again as normal dont think a psysiotherapist will find anything special he will just tell me to rest and lower weight..,

Youd be surprised. If you repeatedly have shoulder problems something is not right. Im willing to bet its your form thats garbage on presses. But a physio will definitely know a lot more. My physio i saw for my shoulder problem last year was able to inform me of the problem within minutes of feeling how my shoulder moved in all directions and internally and externally rotating it. Spent 2 months doing prescribed exercises and worked on bench press form and havent had the problem since.

[AlwaysStressed]

Hey Viking, i really like the look of the Upper/Lower 4 day split, i'm excited to give it a go starting next month. Simple question though (you've dealt with a lot! Lol); for the ab/calf superset, is it up to me to choose the exercises i prefer or do you have any recommendations? I read the thread, and assume it's up to me.

[DanLincoln]

Hey Viking, i really like the look of the Upper/Lower 4 day split, i'm excited to give it a go starting next month. Simple question though (you've dealt with a lot! Lol); for the ab/calf superset, is it up to me to choose the exercises i prefer or do you have any recommendations? I read the thread, and assume it's up to me.

I was coming on here to ask the same question, I plan on starting your 3 day full body split this week (sunday - Tuesday - Thursday) what is a good ab/calf superset. For calves all ive been doing is weights by my side putting a 1-2" thick plate on the floor and with my toes on the plate going up onto my tip toes, not doing any ab work at the mo.

[dgoyena216]

hopefully getting back into the gym today after week and a half of finals and studying.

[MoonKriket]

OP,

I am looking at this full body, and think it will work well for me. I have 2 questions, if you dont mind:

1) I will be running as well, do you have any recommendations of when NOT to run during this program? *Edit, I just found the post asking about cardio.
2) Also, I want to be sure, if I hit 32 in the 4 sets, I do NOT continue, but instead increase weight on the next go-round, correct?

[NT15]

In response to question 2

You do as many clean reps as possible on all the sets, and if you achieve your rep goal, you add weight the next time. Or you might as well use a normal 4x8 rep scheme.

Do as many as possible with good form.

[johnF2345]

Hey viking,

I just started your 4 day upper/lower split. I liked Upper 1 a lot. I have a quick question regarding progression. I did 45 dumbbell bench for 4 sets. I well surpassed the 32 rep requirement, which means next time I should move up to 50s, and stay there until I reach the 32 rep requirement again. Should I progress to 50s when I do Upper 2, or should I continue to do 45s on Upper 2 and then when I finish the week 1 I should move up to 50s? I hope this makes sense I'm basically asking the following:

Option A (week 1)
Upper1: 45s
Upper2: 50s

(week 2)
Upper1: 50s
Upper2: 50s (potentially 55s)

OR

OptionB (Week 1)
Upper1: 45s
Upper2: 45s

(week 2)
Upper1: 50s
Upper2: 50s


I'm sure I over complicated a basic question. My gut instinct is to do 50s on Upper 2, but I'm just wondering if that would be too quick of a progression for my muscles.

Thank You!

[WolfRose7]

Hey viking,

I just started your 4 day upper/lower split. I liked Upper 1 a lot. I have a quick question regarding progression. I did 45 dumbbell bench for 4 sets. I well surpassed the 32 rep requirement, which means next time I should move up to 50s, and stay there until I reach the 32 rep requirement again. Should I progress to 50s when I do Upper 2, or should I continue to do 45s on Upper 2 and then when I finish the week 1 I should move up to 50s? I hope this makes sense I'm basically asking the following:

Just add the weight, 50's for upper 2

[johnF2345]

Just add the weight, 50's for upper 2

So do 50s for week1 upper2? Thats what I was thinking anyways.

Thanks!

[boytorjack]

is there any substitute for hack squats on lower day 1?

[johnF2345]

Hey viking,

I'm running your upper/lower split and unfortunately my gym does not have a leg press. I replaced Lower 2 with barbell hack squats as I saw it as an acceptable alternative earlier in this thread. What about single leg press in Lower 1? Is there an acceptable alternative?

Thanks!

[incompatible]

To those that have tried gladiator and the bare bones full body which should you recommend?

As someone who was half ass following fierce 5 on and off for over a year, not really making any gains due to my own doing.

Want hypertrophy but obvs that goes hand in hand with strength

Something fresh to start in the new year.

Thanks.

[17mahmoods]

To those that have tried gladiator and the bare bones full body which should you recommend?

As someone who was half ass following fierce 5 on and off for over a year, not really making any gains due to my own doing.

Want hypertrophy but obvs that goes hand in hand with strength

Something fresh to start in the new year.

Thanks.

Bare Bone upper/lower.

[17mahmoods]

is there any substitute for hack squats on lower day 1?

Barbell Hack squats

[incompatible]

Bare Bone upper/lower.

Out of interest why do you choose upper/lower over say the full body workout?

[TheViking1992]

Out of interest why do you choose upper/lower over say the full body workout?

How many days can/will you spend in the gym each week? That's really what determines it...

[incompatible]

How many days can/will you spend in the gym each week? That's really what determines it...

Well Im used to 3 days as like previously said I've been running fierce 5 fbw novice on/off half assed.
I could probably push it to 4, im a student that works part time not too many commitments atm

[WolfRose7]

Well Im used to 3 days as like previously said I've been running fierce 5 fbw novice on/off half assed.
I could probably push it to 4

if you are more likely to stick with 3 do that one

[johnF2345]

bump. Going to the gym in an hour or so and would really like a response!!

"Hey viking,

I'm running your upper/lower split and unfortunately my gym does not have a leg press. I replaced Lower 2 with barbell hack squats as I saw it as an acceptable alternative earlier in this thread. What about single leg press in Lower 1? Is there an acceptable alternative?

Thanks!"

[TheViking1992]

bump. Going to the gym in an hour or so and would really like a response!!

"Hey viking,

I'm running your upper/lower split and unfortunately my gym does not have a leg press. I replaced Lower 2 with barbell hack squats as I saw it as an acceptable alternative earlier in this thread. What about single leg press in Lower 1? Is there an acceptable alternative?

Thanks!"

Lunges, Split squats... any single legged movement really...

[johnF2345]

Lunges, Split squats... any single legged movement really...

back to the walk of hell I go. Thanks man!