G-Roy
05-28-2009, 04:06 PM
I was thinking of trying an upper/lower split for something new but have no experience with it and it doesnt seem very popular. Heres what I'm thinking:
Lower Body Day:
• One squat variation (front squat, close-stance squat, medium stance squat, etc.)
• One hip dominant basic exercise (Romanian deadlift, good morning, stiff-leg deadlift, sumo deadlift, etc.)
• One secondary quad compound (leg press variation, hack squat, etc.)
• One secondary hamstring exercise (reverse hyper, glute-ham raise, pull-through)
• One unilateral lower body exercise (lunges, Bulgarian squat, split squat, etc.)
• One calf exercise
Upper Body Day:
• One upper body horizontal pull exercise (chest-supported rowing, one-arm dumbbell row, etc.)
• One upper body horizontal push exercise (decline, flat, or low incline bench press with a bar or dumbbells)
• One upper body vertical pull exercise (weighted chins or pull-ups, lat pulldown variation, etc.)
• One upper body vertical push exercise (high incline or seated press with a bar or dumbbells)
• One biceps exercise
• One triceps exercise
1 upper and 2 lower workouts a week. 1 warm up set with two all out HIT style sets. Any suggestions?
Lower Body Day:
• One squat variation (front squat, close-stance squat, medium stance squat, etc.)
• One hip dominant basic exercise (Romanian deadlift, good morning, stiff-leg deadlift, sumo deadlift, etc.)
• One secondary quad compound (leg press variation, hack squat, etc.)
• One secondary hamstring exercise (reverse hyper, glute-ham raise, pull-through)
• One unilateral lower body exercise (lunges, Bulgarian squat, split squat, etc.)
• One calf exercise
Upper Body Day:
• One upper body horizontal pull exercise (chest-supported rowing, one-arm dumbbell row, etc.)
• One upper body horizontal push exercise (decline, flat, or low incline bench press with a bar or dumbbells)
• One upper body vertical pull exercise (weighted chins or pull-ups, lat pulldown variation, etc.)
• One upper body vertical push exercise (high incline or seated press with a bar or dumbbells)
• One biceps exercise
• One triceps exercise
1 upper and 2 lower workouts a week. 1 warm up set with two all out HIT style sets. Any suggestions?