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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; 11-30-2019 at 11:20 PM.
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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
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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
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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
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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.
    https://www.instagram.com/rickyrichfit

    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 and hack squats don't have very good subs, so not sure if this routine is routine is ideal for home use.
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