4 day split

[milliejake]

Hi

So I’m starting a fat loss phase and will be able to workout4 days a week. Msg like I do upper x 2, Lower x 2? Or better to divide by body parts..shoulders/triceps, legs, chest, back/biceps?

Female at around 30% bodyfat, been weight training a few years.

[rsid97]

U/L is better than a split. But what do you squat,bench and deadlift and whats your bodyweight? If you don't know your 1RMs then tell us your working weights along with their respective rep ranges.

If you're still lifting novice numbers then you'd be better off with a 3 day full body routine.

[TheGymJim]

If you're still lifting novice numbers then you'd be better off with a 3 day full body routine.

I dislike blanket statements like this. If the rate of progression and the volume are equated, there's nothing wrong with U/L for novices. I always hated FB (not because it's bad, I just personally dislike doing it) and U/L was much, much better for me personally.

But yeah, OP, U/L is better because you're getting 2x per week frequency for all muscle groups.

If you could let us know your height, weight and current 1RMs as rsid said, we might be able to advise you more specifically on a program.

[rsid97]

I dislike blanket statements like this. If the rate of progression and the volume are equated, there's nothing wrong with U/L for novices.

Fair point. However, in general, without having to make any modifications to a routine,most currently present U/Ls aren't going to equate to the same amount of volume of a Full body. Which was the understanding behind passing someone through a lower volume routine (FB) first.

[TheGymJim]

Fair point. However, in general, without having to make any modifications to a routine,most currently present U/Ls aren't going to equate to the same amount of volume of a Full body. Which was the understanding behind passing someone through a lower volume routine (FB) first.

Agreed, it's this kind of thing which tempts me to write a novice Upper/Lower for those who don't want to do a Full Body.

[Luca2]

Agreed, it's this kind of thing which tempts me to write a novice Upper/Lower for those who don't want to do a Full Body.

Mmh the problem with most U/Ls for beginners is that any given movement is executed only once a week (not counting variations), which is not enough for skill acquisition and taking advantage of novice recovery. I like Candito's linear program in this respect.

http://www.canditotraininghq.com/free-programs/

[TheGymJim]

I don't see why it should be a problem to do the same exercises in both Upper and both Lower days. May need to change the intensities and order a little, but it would still be a very simple routine to put together.

Sod it, I actually am gonna put some proper thought into it and post one, because we get this a lot and it'd be nice to reference something useful.

[sooby]

what are your lifts? upper/lower is doable.

[Luca2]

I don't see why it should be a problem to do the same exercises in both Upper and both Lower days. May need to change the intensities and order a little, but it would still be a very simple routine to put together.

Sod it, I actually am gonna put some proper thought into it and post one, because we get this a lot and it'd be nice to reference something useful.

Nice, look forward to it. Sorry for thread hijack OP!

[MyEgoProblem]

I don't see why it should be a problem to do the same exercises in both Upper and both Lower days. May need to change the intensities and order a little, but it would still be a very simple routine to put together.

Sod it, I actually am gonna put some proper thought into it and post one, because we get this a lot and it'd be nice to reference something useful.

No need to rotate lifts or intensity at all for a novice General strength LP. That comes later in a solid phasic structure to keep adaptations rolling.

Lower/upper/rest/repeat... das it.

Its gonna look very similar to one of the f5 U/L blocks with faster progression, and if it doesnt its gonna be bad lol.

Did i send u the one i put peasants one?

[cornman99]

Agreed, it's this kind of thing which tempts me to write a novice Upper/Lower for those who don't want to do a Full Body.

Do it

[milliejake]

Hi all

Thanks for the feedback. So I do want to train 4-5 days a week, 5 if possible as I enjoy it.
My squats are 60kg, deadlifts 80kg. I’m sitting at around 64kg.
Aim is to cut a little but not straight away.

I was looking at possibly doing a split like upper/lower/push/pull/legs. But can’t find a plan to fit that.

Thanks

[milliejake]

I don't see why it should be a problem to do the same exercises in both Upper and both Lower days. May need to change the intensities and order a little, but it would still be a very simple routine to put together.

Sod it, I actually am gonna put some proper thought into it and post one, because we get this a lot and it'd be nice to reference something useful.

Yes please do! Cause I’m not a fan of full body days. I prefer upper lower. At the moment I do body part splits but don’t feel I’m progressing.

[sooby]

Hi all

Thanks for the feedback. So I do want to train 4-5 days a week, 5 if possible as I enjoy it.
My squats are 60kg, deadlifts 80kg. I’m sitting at around 64kg.
Aim is to cut a little but not straight away.

I was looking at possibly doing a split like upper/lower/push/pull/legs. But can’t find a plan to fit that.

Thanks

fierce 5 and vikings?

[milliejake]

fierce 5 and vikings?

Just checked out fierce 5 and it looks like what ill need.

[TAWS6]

Nothing wrong with doing u/l as a novice. Results after a few years will probably even out.

[milliejake]

Nothing wrong with doing u/l as a novice. Results after a few years will probably even out.

Not really a novice - going to have a look through the different programs and see which suits me best. Might do U/L 4 days and then an extra day to focus on weaker areas?

[cornman99]

Not really a novice - going to have a look through the different programs and see which suits me best. Might do U/L 4 days and then an extra day to focus on weaker areas?

U/L is perfect for intermediate+