Right now I am doing;
Monday - Back
Tuesday - Chest and Abs
Wednesday - Legs
Thursday - shoulders and abs
Friday - Arms
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09-13-2021, 03:50 PM #1
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09-13-2021, 04:05 PM #2
Hmm. Frequency matters.
Monday upper
Tuesday lower/arms
Wednesday rest
Thursday upper
Friday lower/arms (deadlift day)"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-13-2021, 04:13 PM #3
Upper lower is pretty convenient. Makes it easy to get 2 times per week frequency and 20 sets per muscle group a week. I’ve been a fan of this setup lately. It’s pretty much a heavy light phat style.
Monday upper strength 5-8 reps
Tuesday lower strength 5-8 reps
Wednesday off
Thursday upper volume 10-15 reps
Friday lower volume 10-15 reps
Saturday off
Sunday off
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09-13-2021, 07:05 PM #4
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09-13-2021, 09:38 PM #5
Sure. My template is
Upper - bench 3x5, pendlay row 3x8, Db flies 3x8, pull ups 3x5, barbell curl 3x8, lateral raise 3x8
Lower - squats 3x5, rdl 3x8, leg extension 3x8, calf/abs
Upper - incline press 3x10, lat pull down 3x12, db flat press 3x12, row 3x12, hammer curl 3x12, tri iso 3x10,
Lower - rdl 3x12, db lunge 3x12, leg curl 3x10, leg extension 3x12, calf abs
I add weight monthly if possible
I don’t squat twice a week because I don’t want to anymore lol
I’m not currently training rear delts because of past injuries. Adding face pulls would be ideal.
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09-13-2021, 10:44 PM #6
Cheers for that! Looks good. Will give me some ideas
Just out of curiosity, what benefit does something like this have over mixing together the low and high rep stuff within the same workout. So if I was to rewrite your days:
Upper - bench 3x5, pendlay row 3x8, lat pulldown 3x12, incline 3x12 etc
Upper - pull up 3x5, lateral 3x8, row 3x12, db bench 3x12, etc
Or is it just preference and evens out by the end of the week?Last edited by DogletDusk; 09-13-2021 at 10:50 PM.
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09-14-2021, 07:03 AM #7
U/L or L/U on an alternating basis. With the exception that I prefer deadlifting before squatting usually (but not always) my exercise selection and volume looks very similar to TAWS's.
The most fun workout in my opinion is deadlifting and benching maximum intensity, alternating sets. It's pretty terrible for any kind of recurring efficiency consideration though.
Beautifully simple, maximum poundage for the movement pattern; full body stimulus. Feels awesome.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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09-14-2021, 07:29 AM #8
I used an upper lower for training football players for years.
Mondays and Thursdays were always compound upper body pushes and pulls
Tues and fridays always started with squats but Tuesday included front squats while Friday was for deadlift after squats. Leg press was to be done on both tues and FridayLast edited by coachcalande; 09-14-2021 at 07:57 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-14-2021, 07:46 AM #9
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09-14-2021, 07:59 AM #10"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-14-2021, 08:02 AM #11
True, but isn't that just placing the premium on one over the other? It's also hard to deadlift with a tired low back (or glutes for that matter, since both exercises fry them).
Not saying someone shouldn't squat first I just tend to see that as the rule of thumb in conventional programming.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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09-14-2021, 08:10 AM #12
Yes, that’s fine. It’s not that serious. The rationale behind squatting first is that it primes your body better for deadlifting, but if you’re ramping/warming up properly on the deadlift it shouldn’t be an issue. You may even find you’re fresher and perform better on deadlifts this way. Try it out. A fairly common U/L template with the main heavy movement performed first:
Upper 1 - Heavy Bench/Light OHP
Upper 2 - Heavy OHP/Light Bench
Lower 1 - Heavy Squat/Light Deadlift
Lower 2 - Heavy Deadlift/Light Squat
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09-14-2021, 08:10 AM #13"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-14-2021, 08:28 AM #14
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09-14-2021, 08:40 AM #15"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-14-2021, 08:41 AM #16
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09-14-2021, 08:55 AM #17"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-14-2021, 09:02 AM #18
As far as the total goes, not sure I will make it. Just training with more sets and reps and with the mindset of avoiding injuries! Im probably not going to ever do any true maxes again, Three rep
Maxes are usually around 90% of a 1 reps max and I can handle that if I warm up well."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-14-2021, 09:03 AM #19
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09-14-2021, 10:02 AM #20
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