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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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