I would use SS until your lifts stall, then when a lift stalls reset it (lower the weight) back to give yourself two weeks of progression before hitting that max weight again. Do this until you simply stall and can not make anymore progress on SS. At some point you hit a spot where adding weight every workout for straight sets is just too fast of a progression-- at that point, you are ready for something such as this write-up.
Of course, you may also jump into this or another intermediate program early, but you might be able to make faster gains on the starting program because of it aggressiveness and simplicity. Either way, they are both linear progression that adds weight often so you can;t go wrong as long as you truly follow the progression over a decent range of time.
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11-23-2014, 08:41 AM #91Upper/Lower program write-up:
http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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04-03-2015, 05:17 AM #92
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04-04-2015, 11:24 AM #93
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04-09-2015, 05:07 AM #94
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11-21-2015, 02:37 PM #95
I have trained one person who needed it adapted that way and she enjoyed solid progress.
Just alternate MWF and do whatever workout is up next so you will have one week with two lowers and the following with two uppers etc.
Monday: lower A
Weds: upper A
Friday: lower B
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Mon: upper B
Weds: lower A
Fri: upper B
...Upper/Lower program write-up:
http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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12-20-2015, 06:07 PM #96
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12-30-2015, 10:56 AM #97
It is a good mix of strength and hypertrophy.
The target audience would be an individual whom has found the need to move on from beginner full-body programs, but does not yet require very complex programming or many individualized details. Therefore, the late beginner phase to intermediate lifter (I recommend people to use a fullbody such as "starting Strength" true notice level first 6 months in the gym).
At the late beginner and intermediate phases I do not think there is much of a difference between strength and hypertrophy -- you need both and will get both.
If someone if far too advanced for this type of program he or she will most likely already know that fact and as such will likely also know of advanced programs to suit his or her current specific goal. This type of upper/lower will get you that foundation to then use in whatever more specific direction you choose after you have exhausted linear gains and reached a respectable solid level of strength on the basic biog compound lifts (if one if still making consistent gains in strength on this program then I am confident he or she is also experiencing hypertrophy with those strength gains).Upper/Lower program write-up:
http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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01-14-2016, 03:49 AM #98
What do u think of this
Upper A
Barbell bench press 5x5
Row 5x5
Lat pulldown 3x8
Inclind db press 3x8
Lateral raises 3x8
Pushdown 3x8
Curl 3x8
Upper B
OHP 5x5
Lat pulldown 5x5
Db bench press 3x8
Row 3x8
Lateral raises 3x8
Pushdown 3x8
Curl 3x8
Lower
Squat 5x5
Deadlift 1x5
Leg press 3x8
What do u think of this routine ? I will do the same lower workout because i'm beginner and i want to back squat twice a week to get that frequency in and get better at it
Thanks
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09-25-2016, 04:17 AM #99
Hi Joey. I'm converting from a 3 day split over 4 days (so that I hit everything twice every 8 days) to your program because I have found that I'm not recovering and am not enjoying workouts anymore.
I've so far gained 6 lean kg in almost 4 months, since starting training, and my strength has increased considerably, in that initial phase. I am eating a calorie excess, and look forward to seeing results in the coming months! I'll be following your program to the letter and will make a workout log too. Thanks for your hard work on the topic.
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12-06-2018, 10:56 PM #100
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12-07-2018, 03:36 AM #101
here is my suggestion:
5x5 lifts
On the 5x5 ramping work, start out light so you KNOW for a fact you will get every rep for a least the first two or three weeks. Then, much like in the Starr linear 5x5, add weight every week. I recommend ~5lb to each of the 5x5 sets each week (or get a set of micro plates to add smaller increments to suit your own specific needs). In order to increase workload, an addition does not have to always be on the top set. Sometime I would just increase the weight on the 4th or 3rd set etc... If you want to be very aggressive you could add 5lb to ALL the work sets on the 5x5 work each week.
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12-07-2018, 06:42 AM #102
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04-02-2019, 04:37 PM #103
First and foremost I have been loving this split and it has been working great thus far. My only complaint with it was feeling like it lacked bicep/calf focus. I altered it slightly but I am curious if I tweaked it too much and messed it up / am overtraining specific muscles. Do you think this variation accomplishes hitting bicep/chest/calf more effectively or has the volume passed the point of it being effective? Would appreciate any feedback. Thank you!
Lower A (heavy push / lighter pull / core):
Squats: 5x5*
SLDL: 3x10
Hack squats: 3x10
Seated calf raise: 3x10
Weighted 45 Back hyperextensions: 3x10
Weighted Decline Crunch: 3x10
Leg Raises: 3x10
Upper A (heavy horizontal/lighter vertical):
Bench Press: 5x5*
Barbell Row: 5x5*
Standing Overhead Press: 3x10
Lat pulldown: 3x10
Face Pulls: 3x10
Dumbbell Pullovers: 3x10
Barbell Curl: 3x10
Lower B (heavy pull / lighter push / core):
Deadlift: 5x5*
Lunges: 3x10
Leg Press: 3x10
Standing Calf Raise: 3x10
Weighted 45 Back hyperextensions: 3x10
Weighted Decline Crunch: 3x10
Weighted 45 Side-bend: 3x10
Upper B (heavy vertical/lighter horizontal):
Push Press: 5x5*
Weighted Pull up: 5x5
Incline Dumbbell Press: 3x10
Barbell Row: 3x10
Weighted Dips: 3x10
Incline dumbbell curls: 3x10
Skull crushers: 3x10
Lateral raises: 3x10
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07-23-2023, 12:22 PM #104
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