The Viking's The Bare Bones Series

[antonyjohne]

Hey guys one quick question
T bar rows, cable rows or db rows

T bar rows cable rows - close grip or wide grip

Just curious or is it personal preference?

Choosing between the 3 really depends on which back muscle you want to build. T bar and Cable mainly target the Mid Back while DB rows work your Lat.

Usually T Bar and Cable Rows are done with a close grip.

[Revelator1118]

I have read through a lot of this thread and haven’t found his asked yet. On the full body routine there are 3 training days. 1 and 3 are nearly identical. So I do workout 3 then take two days off then start with workout 1 again. Which is practically the same as workout 3. Am I reading this wrong? And if so is this not balanced with deadlift since squat would be twice a week and deadlift only once? Thanks for any info.

[TonedJordan]

Would full body workout still be appropriate for me? Last workout I did 90kg Bench, 65kg row, 110kg squat and hit the reps required for all of them. I moved to this program after doing fierce 5, as I need a 3 day routine, ideally full body

2 days is enough recovery time to hit bench again even at 90kg? I can’t do 4 days a week otherwise I would move onto the upper/lower.

[tap_the_neck]

Looks like an interesting program. I have a couple of questions re the 3-day routine:
1. With the barbell rows, I have a proper beer gut, and so when doing the row with the barbell, there's very little distance between the starting position and the top of the row, as my stomach gets in the way of a complete movement. Based on that, should I still stick with barbell rows anyway, substitute the bar for two dumbbells until I shed the belly, or do another exercise?
2. With weights programs I have done in the past (many years ago), I've found that my weak forearms limited my progress in some exercises. I had a free PT session when I joined my gym a couple of weeks ago, and it was suggested that if I run into any issues, I could either do farmer's walks to build my forearms up, or use wrist straps. What would you suggest?

[mattnj39]

Will be starting the ULPPL program in two weeks, looks awesome and can't wait to start. Will keep track of my progress!

[bb_lifestyle]

So I modified the
upper, lower, rest, upper, lower,
rest, rest,

I moved the upper lower push exercises together and vise versa to create...
UPPER LOWER PUSH
UPPER LOWER PULL

Question,
Will this be any less effective as the original structure ?
This is the type of workout I enjoy most and currently seeking out a workout to jump on next week after my current Deload week

Push
•Military Press - 3 sets - 25 reps
•Bench Press - 4 sets - 32 reps
•Incline DB Press - 3 sets - 30 reps
•Back Squat - 4 sets - 32 reps
•Single-leg Leg Press - 3 sets - 35 reps
•Abs/Calves Superset - 3 sets each - 40 reps each

Pull
•Pullups - 3 sets - 30 reps
•Barbell Row - 4 sets - 32 reps
•DB Rows - 3 sets - 30 reps
•Facepulls - 3 sets - 30 reps each
•Romanian DL - 3 sets -
•Lying Leg Curls - 3 sets - 30 reps
•EZ Bar preacher curl - 3 sets -

Push
•Back Squat - 4 sets - 32 reps
•Leg Press - 3 sets - 30 reps
•Bench Press - 4 sets - 32 reps
•Military Press - 3 sets - 25 reps
•Overhead Cable Exte- 3 sets - 35 reps
•Leg extensions - 3 sets - 35 reps
•Abs/Calves
Superset - 3 sets each - 40 reps each

Pull
•Romanian DL - 3 sets - 30 reps
•Leg Curls - 3 sets- 35 reps each
-(Glute bridge)?
•Barbell Row - 4 sets - 32 reps
•Pullups - 3 sets - 30 reps
•Lateral Raises/Barbell Shrugs
-3 supersets- 30 reps each
•Barbell Curl/Skull-crushers
-3 supersets - 30 reps each


This would be M/T REST T/F REST REST

That's interesting because I thought about something similar and I have the same question.
How did it work out for you?

[StumpingIron]

Just started this program with the ULPPL routine. On the Lower day the gym ran out of power and because I live in the tropics with 36 degree C heat and 80% humidity it was a fun time it looked like I went swimming afterwards. But so far it feels great and I love that there are two big leg and back sessions a week. I have started out with 70kg squat 110kg dreads and 60kg bench at 74kg body weight which I completed so I can't wait to up the weight next week.

[Koo44]

In case of only been able to go 2 days to the gym, what is preferable?

Week 1: Day 1 - Day 2
Week 2: Day 3 - Day 1
Week 3: Day 2 - Day 3 ...

or

Week 1: Day 1 - Day 2
Week 2: Day 3 - Day 2
Week 3: Day 1 - Day 2 ...

[will30]

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to them, based on my current knowledge and experience. There are three versions, a 3 day Fullbody workout, 4 day upper/lower split and 5 day Upper/Lower/Pull//Push/Legs split. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory. Figure out how many training days will keep you motivated to going to the gym and pick the routine that fits with your desire.

The Rep Goal Progression

These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.

The Fullbody Routine

You run it with the standard rest day between the training days, taking two days off after each round.

Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps
Wide-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower Split

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower/Pull/Push/Legs Split

Upper/Lower/Off/Pull/Push/Legs/Off and repeat

Upper Day
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each

Lower Day
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Pull Day
Barbell Row - 4 sets - 32 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
T-bar, Cable or DB Rows - 3 sets - 30 reps
Close-grip Puldowns - 3 sets - 35 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curls - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps

Push Day
Bench Press - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Incline DB Press - 3 sets - 30 reps
Cable Crossovers - 3 sets - 40 reps
Lateral Raises - 3 sets - 30 reps
Skullcrushers - 3 sets - 30 reps
Overhead Cable Extensions - 3 sets - 35 reps

Leg Day
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each


Hope you'll enjoy these programs and I'm all ears for your response.

So for the fifth workout, how do you spread those out? When do you do the off day? The upper/lower is ideal for me with my four day schedule. But those reps will take me two hours or more.

[dgoyena216]

So for the fifth workout, how do you spread those out? When do you do the off day? The upper/lower is ideal for me with my four day schedule. But those reps will take me two hours or more.

You do upper lower off pull push leg off

[ccheng1]

I'm planning on starting the Upper/ Lower split. Have a few comments/questions that I would love to run through you guys before starting

1. I am planning on running it 3x a week instead of 4. So the following week I'll just start off where I left off.
2. I am planning to replace hack squat with front squat.
3. I am planning to replace deadlift with sumo deadlift
4. I would like to throw in a hip thrust into the exercise, but I'm not sure how to go about doing this.

Please advise.

[will30]

This week I started the upper/lower 4 days/week program. But since I have started each week off with legs, I started with the lower first. But some workouts I am not sure how they work.

I feel the upper program especially can be hard for my back. Bench pressing, incline dumbbell presses notwithstanding, the barbell rows are hard. I had to find out what this workout was on Athlean-X, and because of my back, this workout is very hard to do. Is there an alternative to this workout?

Also, the supersets I need explanation on. Does it say I need to do 30 reps per set? For the upper program, this consisted of straight-arm pulldowns/facepulls. Was I supposed to do one of those 30x3, both of those for a max of 30 reps each, or both of those 30x3.

For the lowers, one of the big issues are hack squats, which requires me to lift the barbell behind me. The other is one-legged leg presses. I have to use much less weight on one leg because the other has had a rod since 2003, and it cannot lift as heavy as the other. I somehow knew the rod may be somewhat of an issue, but when I did these one-legged presses, that proved to be true. The idea of having to have surgery to get it removed and go through a blood transfusion is not trouble I want to go through. So, for now, an alternative will be preferable.

Also, what is the abs/calves superset? I have been using linear hack workout thing which works out my upper legs and abs. I was already doing squats and lying leg curls so those are not a problem.

So with the issues I mentioned--barbell rows, one-legged leg presses--are there alternatives to these?

And explain the supersets, please.

[MrSamoisette]

This week I started the upper/lower 4 days/week program. But since I have started each week off with legs, I started with the lower first. But some workouts I am not sure how they work.

I feel the upper program especially can be hard for my back. Bench pressing, incline dumbbell presses notwithstanding, the barbell rows are hard. I had to find out what this workout was on Athlean-X, and because of my back, this workout is very hard to do. Is there an alternative to this workout?

Also, the supersets I need explanation on. Does it say I need to do 30 reps per set? For the upper program, this consisted of straight-arm pulldowns/facepulls. Was I supposed to do one of those 30x3, both of those for a max of 30 reps each, or both of those 30x3.

For the lowers, one of the big issues are hack squats, which requires me to lift the barbell behind me. The other is one-legged leg presses. I have to use much less weight on one leg because the other has had a rod since 2003, and it cannot lift as heavy as the other. I somehow knew the rod may be somewhat of an issue, but when I did these one-legged presses, that proved to be true. The idea of having to have surgery to get it removed and go through a blood transfusion is not trouble I want to go through. So, for now, an alternative will be preferable.

Also, what is the abs/calves superset? I have been using linear hack workout thing which works out my upper legs and abs. I was already doing squats and lying leg curls so those are not a problem.

So with the issues I mentioned--barbell rows, one-legged leg presses--are there alternatives to these?

And explain the supersets, please.

For super sets you do one exercise after the other. An example would be 1 set 15 reps, and move to the other lift and do the same without a break. You don't do all 30 reps in one set, but in 3 sets. Does your gym have a hack squat machine? If so that could help imo (could be wrong). I would say follow the routine as it is listed and just take it light to start with. Focus on your form and don't worry because with consistency inside, and out the the gym the results will come. If you find this too hard on you perhaps another routine will work. I have back problems as well. Scoliosis and some other conditions but this along with staying active on off days has helped tremendously. Also I suggest taking the time to go through this thread as everything has been covered. Make sure you understand the routine, and lifts before you charge in. Good luck I hope you stay injury free.

[poorMAN12]

Thanks for program provided!

[Pianoist101]

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to them, based on my current knowledge and experience. There are three versions, a 3 day Fullbody workout, 4 day upper/lower split and 5 day Upper/Lower/Pull//Push/Legs split. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory. Figure out how many training days will keep you motivated to going to the gym and pick the routine that fits with your desire.

The Rep Goal Progression

These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.

The Fullbody Routine

You run it with the standard rest day between the training days, taking two days off after each round.

Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps
Wide-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower Split

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower/Pull/Push/Legs Split

Upper/Lower/Off/Pull/Push/Legs/Off and repeat

Upper Day
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each

Lower Day
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Pull Day
Barbell Row - 4 sets - 32 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
T-bar, Cable or DB Rows - 3 sets - 30 reps
Close-grip Puldowns - 3 sets - 35 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curls - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps

Push Day
Bench Press - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Incline DB Press - 3 sets - 30 reps
Cable Crossovers - 3 sets - 40 reps
Lateral Raises - 3 sets - 30 reps
Skullcrushers - 3 sets - 30 reps
Overhead Cable Extensions - 3 sets - 35 reps

Leg Day
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each


Hope you'll enjoy these programs and I'm all ears for your response.

Thanks for posting this man! I've been in a bit of a rut lately; I desperately needed a new way to approach training. I don't think I've ever done the rep goal thing so I'm going to give your program and honest try.

[ManuLeFuz]

I just started the Fullbody routine. Workout A takes a lot of time for me. How long is the workout supposed to go?

5 min warm up, 3-4 warmup sets with squats, 4 sets of squats with 3-4 min pause --> 25 minutes
4 bench press warmup sets, 3 sets of bench press with 3 minutes pause --> 20 minutes
Rows --> 12 minutes
leg curls --> 9 min
Military press --> 6 minutes
Pulldowns --> 9 minutes
abs calves --> 10 minutes

--> 91 minutes

[ManuLeFuz]

What's with the warm up sets??

What about them? Wtithout them, technique is not on point, risk of injurie is high, etc. For squats I do 20 kg, 40 kg, 60 kg 80 kg and then my first set of 100

[mncrew952]

What about them? Wtithout them, technique is not on point, risk of injurie is high, etc. For squats I do 20 kg, 40 kg, 60 kg 80 kg and then my first set of 100

I'm running the U/L split and I have the same issue on Upper days as it takes me significantly longer. I just allowed myself a little more time to complete that workout. Maybe try to keep your rest to 2-3 minutes or even only a minute and half, and I usually feel comfortable to move into working sets after 2 warm up sets(3 if you count only the bar). You also don't need to rest 3 minutes between warm up sets if that is what you are currently doing.

[IH8RICE]

I just started the Fullbody routine. Workout A takes a lot of time for me. How long is the workout supposed to go?

5 min warm up, 3-4 warmup sets with squats, 4 sets of squats with 3-4 min pause --> 25 minutes
4 bench press warmup sets, 3 sets of bench press with 3 minutes pause --> 20 minutes
Rows --> 12 minutes
leg curls --> 9 min
Military press --> 6 minutes
Pulldowns --> 9 minutes
abs calves --> 10 minutes

--> 91 minutes

Takes me about an hour halving the warm up sets. Day 2 absolutely kills me since I’m running it with psmf.

[mudmaster208]

I just started the Fullbody routine. Workout A takes a lot of time for me. How long is the workout supposed to go?

5 min warm up, 3-4 warmup sets with squats, 4 sets of squats with 3-4 min pause --> 25 minutes
4 bench press warmup sets, 3 sets of bench press with 3 minutes pause --> 20 minutes
Rows --> 12 minutes
leg curls --> 9 min
Military press --> 6 minutes
Pulldowns --> 9 minutes
abs calves --> 10 minutes

--> 91 minutes

I believe you answered your own question. It takes YOU 91 minutes. I am not trying to be a smart ass....simply making a point that we are all individuals and our bodies are all different. Why ask how long a workout takes when all that really matters is how long it takes yourself to complete the workout? I can complete this workout in 60-70 minutes, that doesn't mean that you can safely do it in that amount of time yourself. Listen to your body and go with how long it takes YOU to complete a workout, not how long it takes others.

[wilson26]

Would this program be suitable for weight loss?Also, currently im working out 4 days with chest/bis, back/shoulders and legs/tris, i usually do 3-4 excercises for the bodypart. I see that this program only suggests like 1 or 2 excercises for biceps and some other parts.Is that sufficient for my weight loss goals?

[UGLYRAED]

So I have done a full body, upper lower split and currently on the push pull one. these workouts are awesome and really helped me out. I would definitely start with the full body because it helps you a lot with the compound lifts and working out the quirks and form. I just find it doing abs and calves in the same super set.. I do a series of ab workouts so supersetting with calves feels awkward.

[bb_lifestyle]

How much do you increase in the next session if you're capable to do the total reps for squats for example? 5.5 lbs on each side for example?

[MartinRask]

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to them, based on my current knowledge and experience. There are three versions, a 3 day Fullbody workout, 4 day upper/lower split and 5 day Upper/Lower/Pull//Push/Legs split. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory. Figure out how many training days will keep you motivated to going to the gym and pick the routine that fits with your desire.

The Rep Goal Progression

These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.

The Fullbody Routine

You run it with the standard rest day between the training days, taking two days off after each round.

Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps
Wide-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower Split

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower/Pull/Push/Legs Split

Upper/Lower/Off/Pull/Push/Legs/Off and repeat

Upper Day
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each

Lower Day
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Pull Day
Barbell Row - 4 sets - 32 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
T-bar, Cable or DB Rows - 3 sets - 30 reps
Close-grip Puldowns - 3 sets - 35 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curls - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps

Push Day
Bench Press - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Incline DB Press - 3 sets - 30 reps
Cable Crossovers - 3 sets - 40 reps
Lateral Raises - 3 sets - 30 reps
Skullcrushers - 3 sets - 30 reps
Overhead Cable Extensions - 3 sets - 35 reps

Leg Day
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each


Hope you'll enjoy these programs and I'm all ears for your response.

So, my problem is that i only have the first 3 days of the week to workout.

My Question is:
Would it be ideal to do the "Upper/Lower/Pull/Push/Legs Split", but without the "Upper/Lower" part.
And should i implement some of the exercises from "Upper/Lower" to the "Pull/Push/Legs"?

[Shardoenaj]

For personal reasons I stopped going to the gym and I am starting my home gym.
As I do lack Cables and certain machines I wonder what the best subs are for some of the exercises.

I've been doing the 5 day split for a month now and seriously enjoying it, so I want to stick with that program!^

The Upper/Lower/Pull/Push/Legs Split

Upper/Lower/Off/Pull/Push/Legs/Off and repeat

Upper Day
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps <-- Is there a good sub when you don't have a pullup bar yet? I had some problems with it and had to send it back ... So I don't have one for a week or more... <--> One arm DB row?
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each <-- DB Pullover and reverse fly?

Lower Day
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps <--DB lunges?
Abs/Calves Superset - 3 sets each - 40 reps each

Pull Day
Barbell Row - 4 sets - 32 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps <-- One arm DB row? But then i have 2x DB row?
T-bar, Cable or DB Rows - 3 sets - 30 reps
Close-grip Puldowns - 3 sets - 35 reps <-- skip this one, since it's already subbed once?
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each <-- DB Pullover and reverse fly?
Barbell Curls - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps

Push Day
Bench Press - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Incline DB Press - 3 sets - 30 reps
Cable Crossovers - 3 sets - 40 reps <--DB fly's?
Lateral Raises - 3 sets - 30 reps
Skullcrushers - 3 sets - 30 reps
Overhead Cable Extensions - 3 sets - 35 reps <--overhead DB extensions?

Leg Day
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps <--DB lunges?
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

[dgoyena216]

Hey Viking, so what is your reasoning behind no front squat in any of these programs?

[envisu]

Been following the 4day split program for four months now and quite happy with the strength gains.

That said, I've chopped and changed a few things. Replaced one day of mil press with db press, cut away calf exercises (mine are naturally quite big and I genuinely do not enoy working them) and added on farmers carrys at the end of both lower workouts to assist with grip issues.

[coeur]

Hey, just curious about how you all progress on your main compound lifts.

For example, I’m on the U/L and add 2.5 lbs to my bench at a time. I shoot for 4 sets of 7 on Upper 1, and Ill either manage 4 sets of 8 on Upper 2 and add weight on Upper 1, or I’ll hit some combination of 7s and 8s and get all 32 the following Upper day, etc. But bench has been relatively straightforward for me. It’s been a lot more difficult to increase my squat linearly, and I’m still trying to figure out the most optimal progression scheme for me. I add 5 lbs at a time, and occasionally the 4 sets of 7 -> 4 sets of 8 works out, but oftentimes that progression speed compromises my form. I’m considering keeping the reps conservative after the increase (sets of 5) before working my way back up to the 32 rep total, or maybe increasing by 2.5 lbs at a time like my upper body lifts.

Any suggestions? Experiences? I don’t want to delay progression/cut too much volume by keeping my rep numbers too conservative after weight increases.

[coeur]

Also, on deloading:

I think I’m overdue for a deload. I’m thinking about switching it up and sticking with the same weights/less reps & sets (2 sets of 3) for bench, squats, deads and OHP and reducing intensity to about 60-70% on other compounds and accessories, keeping reps the same. I want to keep my strength up but I also don’t want to go a week without a decent pump. Thoughts?

I’m experiencing a lot of joint/tendon/muscle pain, ridiculous never-ending hamstring tightness and fatigue, but the majority of my lifts are increasing. It’s been over 3 months since my last deload and I feel worn down, but I’m still making progress... makes it hard to know exactly what to do and when. My bench press is going so well that I’m tempted to just deload everything else.

I should also probably note that my weight has barely changed in the last 3 months (I’ve gained 2 lbs) yet I’ve been adding lb after lb to lifts and people are coming up to me in the gym, complimenting me on my progress and asking me what I do for shoulders. On one hand, why then do I need to take it easy? On the other, I feel like I may need to. I literally just got back to squatting and DLing after throwing out my back and being forced to do front squats and trap bar deads for a month, and my DL is back and better than ever, but I’m still struggling with squats.

[alexincabo]

This one looks like a killer!