F5 upper/lower split

[TAWS6]

Push
Bench press 220x6, 220x6, 220x6
DB incline press 70x10, 80x10, 80x8
DB fly 25x10, 25x10, 25x10
Lateral raise 25x12, 25x12, 25x12
Tri press down 110x10, 110x10, 110x10
DB overhead ext 30x10, 30x10, 30x10

[Camarija]

BW 181 lbs today.

Updated split.
Frequency 2x week
Volume high


Lower- Squat 3x5-6, Leg Extension 3x10-12, Legs curl 3x10-12, Calf’s 3x12-15 SS w/ Weighted crunches 3x12-15

Upper- Incline press 3x5-6, Lat pulldown 3x10-12 SS w/DB flat press 3x10-12, DB row 3x10-12, DB curl 3x10-12, Tri press down 3x10-12

Legs- DL 3x5-6, DB lunge 3x10-12, Leg extension 3x10-12, Hanging leg raise 3x12-15, Calf’s 3x12-15

Push (Chest/Shoulder/Triceps)- Bench press 3x5-6, DB incline press 3x8-10, DB fly 3x10-12, Lateral raise 3x10-12, Tri press down 3x10-12, Overhead tricep extension 3x10-12

Pull (Back/Biceps)- Pendlay row 3x8-9, Lat pull down 3x10-12, Db row 3x10-12, Face pulls 3x10-12, Barbell curl 3x8-10, Hammer curl 3x10-12

This looks fun, I want to run this

[TAWS6]

This looks fun, I want to run this

I also superset leg curls/leg extensions now. On the second leg day it’s probably better to do squats after dead’s with a maintenance level weight to practice form. I’m one of the very few who can get away with only squatting once per week for some reason and not lose any form.

[TAWS6]

Pull
Pendlay row 135x9, 135x9, 135x9, 175x2*
Lat pulldown 200x12, 200x12, 200x12
Db row 65x10, 65x10, 65x10
Face pull 100x12, 100x12, 100x12
EZ bar curls 65x10, 65x10, 65x10
Hammer curl 25x12, 25x12, 25x12

[TAWS6]

Easy lower day. De load soon after a light upper day. Bw 181.6 lbs @ 12ish %

Lower
Squat 250
Leg extension 110x10, 110x10 SS w/ leg curl 40x10, 40x10
Calf raises SS w/ weighted crunches

[TAWS6]

Upper
Incline press 140x5, 140x5, 140x5
Lat pull down 205x8, 205x8, 205x8
Db flat press 65x8, 65x8, 65x8
Db row 66x8, 65x8, 65x8
EZ bar curl 65x8, 65x8, 65x8, 115x1*
Skull crushers 65x8, 65x8, 65x8

—-de-load— week

[TAWS6]

Bw = 181 lbs

Lower
Squat 250x5, 250x5, 250x5
Leg extension 120x10, 120x10, 120x10
Leg curl 40x10, 40x10, 40x10
Calf/abs

[TAWS6]

Bw 182 lbs

Upper
Incline press 140x5, 140x5, 140x5
Lat pull down 205x5, 205x5, 205x5
Db flat press 65x8, 65x8, 65x8
Db row 65x8, 65x8, 65x8
Tri press down 110x10, 110x10, 110x10
Db curl 30x10, 30x10, 30x10

[TAWS6]

Heavy DL day. Cut volume on everything else.


Legs
DL 345/345/345/365/405
Leg extension 110x10 SS w/ leg curl 35x10
Calf’s/abs

[TAWS6]

Bw= 183 lbs

Push
Bench press 225x5, 225x5, 225x5
Db incline press 80x8, 80x8, 80x8
Db fly 30x10, 30x10, 30x10
Lateral raise 25x10, 25x10, 25x10
Tri press down 110x10, 110x10, 110x10
Skull crushers 65x8, 65x8, 65x8

[TAWS6]

Pull
Pendlay row 145x8, 145x8, 145x8
Lat pull down 205x10, 205x10, 205x10
Db row 65x8, 65x8, 65x8
Face pull 105x12, 105x12, 105x12
EZ bar curl 65x8, 65x8, 65x8
Hammer curl 25x10, 25x10, 25x10

[TAWS6]

BW = 181 lbs. I’m going to try to gain 1 lb per month and if I don’t then whatever. Strength has exploded back up now that I’m in that 12-13% bf range. Staying in that 5-6 rep range for compounds seems to work best for me. Also staying with ULPPL with modified progression methods.

[TAWS6]

Not feeling it today

Light lower day
Squat 250
Leg ext 110x10 SS w/ leg curl 40x10
Calf’s, abs

[TAWS6]

Upper
Incline press 140x6, 140x6, 140x6
Lat pulldown 205x12 SS w/ db flat press 65x10
Db row 65x10, 65x10, 65x10
Db curl 20x12, 25x12, 30x12
Tri press down 110x12, 110x12, 110x12

[TAWS6]

Legs
DL 345/345/345
Leg extension 100/110 SS w/ leg curls 35/40
Calf’s/abs

[TAWS6]

Bw = 182 lbs

Light push day

Push
Bench press 225x6, 225x6
OHP 85x5, 85x5, 85x5
Chest fly 45x10, 45x10, 45x10
Lateral raise 25x10, 25x10, 25x-0
Skull crushers 65x10, 65x10, 65x10
Tri press down 110x7 (fail triceps gave out)

[TAWS6]

Bw 182

Pull
Pendlay row 140x6, 140x6, 140x6
Lat pull down 205x12, 205x12, 205x12
Db row 65x10, 65x10, 65x10
Face pull 105x12, 105x12, 105x12
EZ bar curl 65x10, 65x10, 65x10
Hammer curl 20x12, 25x12, 30x12

[TAWS6]

Arm gainz

2006- 163 lbs


2016- 177 lbs


2018- 187 lbs

[TAWS6]

Bw 183 *


Lower
Squat 260x5, 260x5, 260x5
Leg extension 110x10, 110x10, 110x10
Leg curl 40x10, 40x10, 40x10
Weighted crunches 110x15, 115x15,115x15
Db calf raise 65x15, 65x15, 65x10

[TAWS6]

Upper
Incline press 145x5, 145x5, 145x5 SS w/ pull ups 3x5
Db flat press 65x8, 65x8, 65x8 SS w/ db row 65x8, 65x8, 65x8
Db curl 20x10, 25x10, 30x10
Tri press down 110x10, 110x10, 110x10

[TAWS6]

Bw 184*

Legs
DL 355/355/355
Leg extension 110x10, 110x10, 110x10
Leg curl 100x10, 100x10, 100x10
Calf’s, abs

[TAWS6]

Bw 183

Push
Bench press 230x5, 230x5, 230x5
OHP 85x5, 85x5, 85x5,
Db chest fly 45x8, 45x8, 45x8
Lateral raise 20x10, 20x10, 20x10
Skull crusher 65x8, 65x8, 65x8
Tri press down 110x10, 110x10, 110x10

[TAWS6]

Pull
Pendlay row 155x5, 155x5, 155x5
Lat pull down 200x10, 205x10, 210x10
Db row 65x8, 65x8, 65x8
Face pull 105x10, 105x10, 105x10
EZ bar curl 65x8, 65x8, 65x8
Hammer curl 20x10, 25x10, 30x10

[TAWS6]

Lower
Squat 260x6, 260x6, 260x6
Leg extension 100x10, 110x10, 120x10
Leg curl 100x10, 100x10, 100x10
Calf’s/abs

[TAWS6]

Upper
Incline press 145x6, 145x6, 145x6
DB flat press 65x10, 65x10, 65x10
Lat pull down 200x12, 200x12, 200x12
DB row 65x10, 65x10, 65x10
Tri press down 110x10, 110x10, 110x10
Db curl 20x12, 25x12, 30x12

[TAWS6]

BW= 183 lbs at about 13-14%. This is sort of my upper limit to where I feel like I'm still in shape. Planning on cutting the training days down to 4 days per week. Next I'll maintain for about a month and then cut down to 12 percent, which should really only take me about 2 weeks on a mini cut. I'm going to be running an upper/lower split to keep training frequency at twice per week, which I consider to be best for all naturals. It will also help keep me on a set schedule with weekends off which is best for me during the summer months.

Upper
Bench Press 3x5-6
Incline press 3x5-6
Lat pulldown 3x8-10
Upright row 3x8-10
EZ bar curl 3x8-10
Skull crushers 3x8-10

Lower
Squat 3x5-6
Leg extension 3x8-10
Leg curl 3x8-10
Calf raises 3x10-12
Weighted crunches 3x10-12

Upper
Incline press 3x8-9
Db flat press 3x10-12
Pendlay row 3x8-9
DB Yates row 3x10-12
Face pull 3x10-12
Db curl 3x10-12
Tri press down 3x10-12

Lower
DL 3x5-6
Leg extension 3x10-12
Leg curl 3x10-12
Calf raises 3x12-15
Leg raise 3x12-15

[TAWS6]

Legs
DL 355/365
Leg extension 100x10, 100x10
Leg curl 100x10, 100x10

[TAWS6]

Push
Bench press 230x6, 230x6, 230x6
OHP 85x6, 85x6, 85x6
Chest fly 45x10, 45x10, 45x10
Lateral raise 20x12, 20x12, 20x12
Skull crushers 85x10, 85x10, 85x10

[TAWS6]

Bw 184.6 *

Pull
Pendlay row 145x6, 145x6, 145x6
Lat pull-down 200x10, 205x10, 210x10
Db row 65x10, 65x10, 65x10
Face pull 105x12, 105x12, 105x12
EZ bar curl 65x10, 65x10, 65x10

[TAWS6]

Lower
Squat 270x5, 270x5, 270x5
Leg extension 100x10, 110x10, 110x10
Leg curl 100x10, 100x8, 100x8
Calf’s/abs