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  1. #1
    Registered User Dillinger44's Avatar
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    Upper/lower+Push/pull

    Hi guys, I am new here,23 years old, I think I am like an early intermediate. My goal is hypertrophy and I am on upper/lower split, but I want to switch something, because I dislike:
    -doing deadlift the day before doing the pulling exercises in the following upper day
    -doing deadlift with a fatigued upper back from the previously upper day
    For these reasons, Today I thought to this variation of the routine:

    Pull Heavy + Hip dominant (3-8reps)
    Deadlift 3x3
    Leg curl 3x8 or maybe Kb swing I've to try this
    Pull up 5x5
    Dumbell Row 4x6
    Dumbbell curl 3x8
    Abs 4x10
    Calves 4x10-12

    Push Light (8-12reps)
    Incline bench press 3x8
    Dumbbell Shoulder press-neutral grip- 3x8
    Dumbell Fly 2x10
    Lateral raise 2x12
    Tricep extension 2x10

    Rest

    Lower - Quad dominant
    Front squat 4x4
    Back squat 2x10
    Lunges 3x10
    Dragon flag 5set
    Calves 5x8-10

    Upper/Heavy Push, Light Pull (I need more shoulders than chest.. so military press first)
    Military press 5x5
    Bench press 3x5
    Chin up 3x8
    Close grip bench-press 3x6
    Pulley wide-grip 3x10
    Hammer curl 2x10
    Reverse fly 2x12 + extrarotation 2x15

    2 days of rest

    I am not a trainer, I don't know about the exact amount of set and reps, but this routine seems have logic for me. Do someone think the same??
    It's like the PHAT routine for who can train only 4 days a week (like me).
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  2. #2
    Registered User Dillinger44's Avatar
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    Bump
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  3. #3
    Registered User Dillinger44's Avatar
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    Originally Posted by dillinger44 View Post
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