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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?

Verger
05-29-2009, 07:05 AM
Since you're working out 3 times a week and thinking about a HIT-like approach, why not just DC.

My two cents

Sorry about my english, not my language

G-Roy
05-29-2009, 10:46 AM
Since you're working out 3 times a week and thinking about a HIT-like approach, why not just DC.

My two cents

Sorry about my english, not my language

your english is fine.

Thats not a bad idea, the upper/lower split doesnt seem very popular. Thanks for the advice

Verger
05-30-2009, 02:01 AM
your english is fine.

Thats not a bad idea, the upper/lower split doesnt seem very popular. Thanks for the advice

Well, thanks.

As for the Upper/lower splits not being very popular, you know, it seems that a bodybuilding routine should be more like one bodypart per day split ...

But I think Upper/lower's are fine (higher frequency, problaby higher intensity in RM terms). I've been training like that in a regular basis for some time now, basicly with the same set-up that you described earlier except for the HIT stye sets.

Either with a 4 day training split or the same split rotated over a three-day training week, but with straight sets shy to failure looking for some progressions in the weight, slightly higher volume (40-60 reps per bodypart 2x a week) deloading every 6-8 weeks or so, maybe with some tweaks in bodypart's emphasis. For instance, I will problaby go for a quad/hip dominant set-up for lower body days; heavy chest/rowing -light vertical push/pull, etc.

There're lot of variatons you can think off, but still, for a 3-day training week with a HIT-like approach, I think DC -not only the split, but the whole program design (RP, rep ranges, eating, beating the logbook, blasting-cruising ...)- is the way to go.

Cheers

jeff_hardy
05-31-2009, 01:27 AM
Not to kill your idea but upper/ lower body workouts don't work if your looking for size. personally, I use it sometimes in a time crunch were I have a couple of days before a trip or something.

but this is what I would do:

your basically doing one exerise per bodypart. Its a lot of movement to pack into a short time.

Upper body
chest,back,shoulders, traps,abs

lower body
Legs
'
You can do arms on upper body or lower body.

remember no isolation movement, only the basic