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  1. #931
    Registered User hardyboysare's Avatar
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    I’ve read through most of this thread and I find this routine to be interesting and something I would like to do. The 4 day upper lower in particular. I would consider myself as a “beginner” still as I have 8 months of consistent weight lifting under my belt. I’m 20 years old and haven’t lifted since high school football before I started 8 months ago. I saw that Viking said this program isn’t for cutting, which is sort of a bummer because I have fat to lose. I’m 6’5 and currently 308 lbs down from 315 when I started. I have made ok progress but would like to know if doing viking’s upper lower would be beneficial in helping my fat loss. Any help is greatly appreciated. Thanks.

    For some more info my 1 rep maxes are:
    Bench: 205
    Squat: 245
    Deadlift: 225
    IMO this program is not really best for use on a cut as the volume is quite high meaning the chances of you progress far on it before stalling is quite limited. I wouldn't say you couldn't but recovery from the amount of volume would be a challenge and likely not to be useful especially if you have a moderate calorie deficit.

    No training program is 'best' for a cut that is all about nutrition as that is what dictates fat loss. However it is generally viewed that a program that ensures it maintains and even increases in strength in the moderate rep ranges (4-10 reps) is best however usually a lower amount of volume is prudent to ensure you can keep your strength level throughout the workout.
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  2. #932
    Registered User Shardoenaj's Avatar
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    Is there a reason that in the FULL BODY day 1 and day 3 is extremely similar (only difference is the leg curl), while day 2 has a much different focus?
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  3. #933
    Registered User OralB's Avatar
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    Bummer about all of the machine-oriented work, was looking forward to starting this but it seems like too much stuff needs to be subbed if you're simply working with a barbell and some dumbbells when needed.
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  4. #934
    Registered User Shardoenaj's Avatar
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    Originally Posted by OralB View Post
    Bummer about all of the machine-oriented work, was looking forward to starting this but it seems like too much stuff needs to be subbed if you're simply working with a barbell and some dumbbells when needed.
    Finding the perfect sub isn't that hard ... I only have a BB and DB's at home aswell ...
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  5. #935
    Registered User OralB's Avatar
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    Originally Posted by Shardoenaj View Post
    Finding the perfect sub isn't that hard ... I only have a BB and DB's at home aswell ...
    Would you mind posting what you subbed? I know it would be kind of a pain so no worries if not.
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  6. #936
    Registered User rpedrosb's Avatar
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    Anyone has experience doing this routine with Lower day 1 with Squats + Deadlifts? How does it work with the lower back once the weight starts getting heavy?
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  7. #937
    Registered User hardyboysare's Avatar
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    Originally Posted by rpedrosb View Post
    Anyone has experience doing this routine with Lower day 1 with Squats + Deadlifts? How does it work with the lower back once the weight starts getting heavy?
    Personally I don't find any trouble doing it. Currently at 90kg for 4x8 and still linear progressing and deadlift is at 135kg for 2x6 and again still linear progressing weekly. Although I prefer to have it on lower 2 instead of lower 1 as the major compounds are less. Therefore lower 2 swap out RDL for deadlifts and have RDL in one on lower 1.

    Lower Day 1
    Back Squat - 4 sets - 32 reps
    Romanian DL - 3 sets - 30 reps
    Hack Squat (I use front squats as I don't have a hack squat machine)- 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

    Lower Day 2
    Back Squat - 4 sets - 32 reps
    Deadlift - 2 sets - 12 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
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  8. #938
    Fuk off, Lahey! LargePeter's Avatar
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    Originally Posted by Shardoenaj View Post
    Is there a reason that in the FULL BODY day 1 and day 3 is extremely similar (only difference is the leg curl), while day 2 has a much different focus?
    Also close v wide grip pull downs

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  9. #939
    Registered User Xpiro's Avatar
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    For those on the U/L: when you hit the rep goal on your compounds and isolations, how many reps do you usually start out with when you progress to the next weight?
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  10. #940
    Registered User Xpiro's Avatar
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    Originally Posted by Shardoenaj View Post
    Finding the perfect sub isn't that hard
    Just gotta hit up a few play parties. Mine happens to be a brat.
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  11. #941
    Registered User Xpiro's Avatar
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    Anyone here run their course on this program (not the full body)/what new routine did you move on to?

    If Viking is still around I’d love some insight.
    Last edited by Xpiro; 12-01-2019 at 12:20 AM.
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  12. #942
    Registered User Xenjura's Avatar
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    Going to try the U/L/P/P/L routine , this one seems to suit me since i have free time
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  13. #943
    Registered User Zepha's Avatar
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    With the full body routine do i follow it as stated every week, or swap day 2 for day 1?

    Bit confused as i seen most other full body routines you alternate between which workout is done twice a week?
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  14. #944
    Registered User Zepha's Avatar
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    If I'm already benching my bodyweight, 90kg, for 6 reps x 3, is the full body routine suitable for me or not?
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  15. #945
    Registered User user84844UVTUED's Avatar
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    I am recently back into lifting and this program has got me onto a good path.

    I am doing the 4 day split and it leaves me completely smashed at the end of each workout.

    Thanks for sharing.
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  16. #946
    Registered User Denis12341's Avatar
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    Originally Posted by calvilloIsGod View Post
    Question;

    Barbell Curl/Skullcrushers - 3 sets each - 30 reps each

    Does that mean both have to be included in the workout, or it's optional/to the discretion of the one who uses the program?
    Men you do both
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  17. #947
    Registered User dlent17's Avatar
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    Exclamation Viking Bare bones exercise substitute?

    Sorry if this has been answered, but can you substitute incline dB press with barbell incline or would that be too much heavy work on Vikings 2nd day workout?
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  18. #948
    Registered User Seanbroadie's Avatar
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    I have been following this program for a while now, roughly a year. A few months ago, due to time restraints, i dropped one set in each of the exercises. For example with bench press, instead of doing 4 sets and aiming for 32 reps, i have been doing 3 sets and aiming for 24 reps. In my experience, I have been making just as much progress doing less sets, while shaving about 20-25 minutes off each workout. Obviously this is just anecdotal and only my experience, but I have seen a few people in this thread concerned with the time it takes to get through the workouts, so I wanted to share this. I have been doing PPLUL.
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  19. #949
    Registered User TigerZero's Avatar
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    Originally Posted by Seanbroadie View Post
    I have been following this program for a while now, roughly a year. A few months ago, due to time restraints, i dropped one set in each of the exercises. For example with bench press, instead of doing 4 sets and aiming for 32 reps, i have been doing 3 sets and aiming for 24 reps. In my experience, I have been making just as much progress doing less sets, while shaving about 20-25 minutes off each workout. Obviously this is just anecdotal and only my experience, but I have seen a few people in this thread concerned with the time it takes to get through the workouts, so I wanted to share this. I have been doing PPLUL.

    I haven't been following it that long but I can say even after doing a a set here or there because of time. The results are still up there. I think once you hit 60% on intensity and have songs 12 to 15 sets for a body or week. With a 6 to 8 rep range is gonna be hard not to grow. Unless your eating zebra cakes and mountain dew all day and nothing else
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  20. #950
    Registered User rpedrosb's Avatar
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    Originally Posted by Shardoenaj View Post
    Is there a reason that in the FULL BODY day 1 and day 3 is extremely similar (only difference is the leg curl), while day 2 has a much different focus?
    Bump.

    I started the routine this week as a comeback to training after COVID-19 pause and I found Day 2 extremely long in comparison to others.

    I started with reeeeaally light weights and the workout took longer than 1 hour. I can't imagine how long it would take once weight starts getting heavier.

    Anyone willing to share his/her experience?
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  21. #951
    Registered User TigerZero's Avatar
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    IVE BEEN on it for about 3 months now, i just took a set off of everything and it seems ok. its diiferent from, fierce 5 which i was running before but the recovery from the amount of volume is hard sometimes. ive noticed a little progress on the upper lower. The most important thing is to find enjoyment in what you are doing otherwise you will eventually quit. I kind of sort of enjoy this, but like fierce 5 and really like steve shaws 5x5 powerbuilding program better. Reason why I got this program is because I made strength gains like crazy on the other 2 but wasnt getting bigger muscles. I have notice a little muscle growth on this program, but that contributes to the rep ranges are higher, especially coming from fierce 5
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  22. #952
    Registered User rickyng's Avatar
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    Originally Posted by Seanbroadie View Post
    I have been following this program for a while now, roughly a year. A few months ago, due to time restraints, i dropped one set in each of the exercises. For example with bench press, instead of doing 4 sets and aiming for 32 reps, i have been doing 3 sets and aiming for 24 reps. In my experience, I have been making just as much progress doing less sets, while shaving about 20-25 minutes off each workout. Obviously this is just anecdotal and only my experience, but I have seen a few people in this thread concerned with the time it takes to get through the workouts, so I wanted to share this. I have been doing PPLUL.
    I've been doing that for the squats. Instead of 4 sets I do 3 sets. I also don't do the leg machine workouts like the curls.
    Workout routine: The Viking's The Bare Bones Series -- Upper Lower Split (U,L,U,L)
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  23. #953
    Registered User OralB's Avatar
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    Is anyone else doing this routine at home with only a barbell and dumbbells? Seems like the leg presses, leg curls, pull downs and hack squats don't have very good subs, so not sure if this routine is routine is ideal for home use.
    Last edited by OralB; 08-10-2020 at 08:15 PM.
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  24. #954
    Registered User ZintoZin's Avatar
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    Originally Posted by OralB View Post
    Is anyone else doing this routine at home with only a barbell and dumbbells? Seems like the leg presses, leg curls, pull downs and hack squats don't have very good subs, so not sure if this routine is routine is ideal for home use.
    Hi there. Im currently running this program Full body version with dumbbell and barbell. But i got pulley bought it online, and able to do pulldown, facepull exercise.

    For leg press, leg curl sometime i just do lunges or step up, or skip. My bad.
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  25. #955
    Registered User YouMustBeJoking's Avatar
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    Does anyone still look at this thread? I was really excited to try his ULPPL since gyms are now reopening and he says it's geared for beginners. I f*cked around on PPL for 4 years because I was trying to cut the whole time. Wasted time, barely progressed, spun my wheels I know, so I'd still consider myself a beginner. Let myself go during quarantine so I'm around 167lbs right now at 5"7, maybe 20% body fat. Hope someone can chime in and answer some questions:

    1. Viking adamantly says his routines are not meant for cutting and that one should bulk for a few months on these routines, but given my stats, I am definitely overweight and don't think I can afford to put on more pounds. Is this routine just not for me, or can I at least eat around maintenance? I may have f*cked around but I was consistent enough to know my maintenance is around 2900.

    2. Can I even afford to bulk a little? My lifts barely progressed during the last 4 years so I'm def still in the beginner phase, and for me to utilize this program to its full potential, I need to bulk like Viking says.

    3. If I should cut, what program is right for me then? Obviously I think you can cut on any program, but that means I won't be progressing on any lifts again.

    I'm 21 now. I wish I found this thread 4 years ago when I was just 17. Wonder how different things would have been
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  26. #956
    Registered User TonedJordan's Avatar
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    Originally Posted by YouMustBeJoking View Post
    Does anyone still look at this thread? I was really excited to try his ULPPL since gyms are now reopening and he says it's geared for beginners. I f*cked around on PPL for 4 years because I was trying to cut the whole time. Wasted time, barely progressed, spun my wheels I know, so I'd still consider myself a beginner. Let myself go during quarantine so I'm around 167lbs right now at 5"7, maybe 20% body fat. Hope someone can chime in and answer some questions:

    1. Viking adamantly says his routines are not meant for cutting and that one should bulk for a few months on these routines, but given my stats, I am definitely overweight and don't think I can afford to put on more pounds. Is this routine just not for me, or can I at least eat around maintenance? I may have f*cked around but I was consistent enough to know my maintenance is around 2900.

    2. Can I even afford to bulk a little? My lifts barely progressed during the last 4 years so I'm def still in the beginner phase, and for me to utilize this program to its full potential, I need to bulk like Viking says.

    3. If I should cut, what program is right for me then? Obviously I think you can cut on any program, but that means I won't be progressing on any lifts again.

    I'm 21 now. I wish I found this thread 4 years ago when I was just 17. Wonder how different things would have been
    I’d do fierce 5 upper/lower if I were you. Or if you really want to do Vikings then start with the 3 day full body. This program is very high volume, the ULPPL is not ideal for a beginner, ESPECIALLY if you want to cut some fat first.

    What are your lifts like for bench OHP squat and bb row?
    "Milk is for babies. When you grow up you have to drink beer."
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  27. #957
    Registered User YouMustBeJoking's Avatar
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    Originally Posted by TonedJordan View Post
    I’d do fierce 5 upper/lower if I were you. Or if you really want to do Vikings then start with the 3 day full body. This program is very high volume, the ULPPL is not ideal for a beginner, ESPECIALLY if you want to cut some fat first.

    What are your lifts like for bench OHP squat and bb row?
    You think so? I'm sure he stated all his routines are for beginners and you can run whichever fits your schedule or your desire, and I'd prefer a 5-day than full-body. Even Viking himself said that the 3-day full body might get tougher as you move into intermediate territory, but I'll definitely have a look at Fierce 5.

    I screwed around like not doing BB bench because I preferred DB bench, sometimes didn't feel like doing OHP, substituting front squat because I liked it better, barely deadlifted, but when I did them properly, my 5 rep maxes were:

    Bench - 165lbs 3x5 (but I could DB 85lbs pre-Corona)
    OHP - 135lbs 3x5
    Back Squat - 245lbs 3x5
    BB row - 165lbs 3x5 (barely went heavy)
    Deadlift - 315lbs x 2

    My lifts are obviously crap and again I screwed around with the routine and my diet a lot (yoyo/crash dieted way too much, wasn't consistent going to the gym) so I never really properly progressed.

    edit: got my years wrong. I was on and off PPL for 2.5 years (2017 to March 2020), not 4 as previously mentioned
    Last edited by YouMustBeJoking; 09-02-2020 at 01:05 PM.
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  28. #958
    Registered User PoppyLifter's Avatar
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    Question

    I’ve been following the The Upper/Lower/Pull/Push/Legs Split for about 2 months now, but I had a question. I’m not sure if anyone has asked this already (went through the first 10 pages only). If I hit the rep goal on one of the days, does that mean I bump up the weight on other days that I do the same exercise too?

    Example: if I hit my rep goal for skullcrushers on upper day, does that mean my weight goes up on upper day and push day?

    I’ve noticed that on some days it’s easier to hit the rep goal, but on another day the same exercise is harder to hit that same rep goal number.
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  29. #959
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by PoppyLifter View Post
    I’ve been following the The Upper/Lower/Pull/Push/Legs Split for about 2 months now, but I had a question. I’m not sure if anyone has asked this already (went through the first 10 pages only). If I hit the rep goal on one of the days, does that mean I bump up the weight on other days that I do the same exercise too?

    Example: if I hit my rep goal for skullcrushers on upper day, does that mean my weight goes up on upper day and push day?

    I’ve noticed that on some days it’s easier to hit the rep goal, but on another day the same exercise is harder to hit that same rep goal number.
    Yes, bump weight for all days.
    It's harder on different days because of different levels of fatigue. You could try the ULUL if the ULPPL is too much.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  30. #960
    Registered User PoppyLifter's Avatar
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    Originally Posted by ECGordyn View Post
    Yes, bump weight for all days.
    It's harder on different days because of different levels of fatigue. You could try the ULUL if the ULPPL is too much.
    Sorry for the late reply. I saw this right away, but I forgot to answer. Thanks for the help! I was thinking the same thing but I wanted to make sure I was doing it right. Thanks!!
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