Upper/Lower split. Advice/suggestions

  1. Senior Member
    msucurt's Avatar
    5'11"  185 lbs.
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    Apr 2005
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    Upper/Lower split. Advice/suggestions

    Hello all. Just some info on me, and what I am wanting to do.

    Age: 34
    ht: 5'11
    wt: 185
    bf: ~12 or so, maybe less
    experience: lifted nearly 10yrs
    goals: add LBM, lose a little weight.

    Wanting a 3 day split (M/W/F) or (A/B/A , then B/A/B)

    Ive done nearly every split known to mankind. Some ive done with good success....

    fullbody routine

    Just finished up a month of pull/push/legs, and thought about going with a upper/lower split. I have always liked working a muscle group 2x in 5-6 days or so. Anyway, here is my schedule that I have setup, and was curious about the reps, sets, schemes, etc. im not sure if i am doing too much in terms of exercises, reps. Just want some people to look over it and maybe add some suggestions

    Remember, im 34, but i feel like i am 21.

    UPPER 1: (chest,back,shoulders,arms)
    chest -
    incline db press (3x6)
    flat db press (2x6)

    back -
    weighted pullups (3x6)
    BB row (3x8)

    shld - standing mil press (3x6)

    tris -weighted dips (3x8)
    bi's - db curl (2x8)

    LOWER: (quads, hams, calves)
    quads -
    front squat (3x6-8)
    walking BB lunge (2x10)

    hams -
    deads (3x3)
    SLDL (2x8)

    calves - seated calf raise (2x10xDC style)

    I would rotate different exercises in every few weeks, but trying to get an idea on rep schemes for some weeks.

    thanks for the input

  2. New Member
    MoTiV's Avatar
    5'11"  178 lbs.
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    Personally I love LB/UB splits. Although the program I'm preparing for is more extensive the basics for the weight training aspect of it is LB/UB/Power.

    I prefer having 2 of each type of workout.



    Back Squat


    Front Squat
    Romanian Deadlift

    So for me I would have a MWF workout like the following:

    WEEK 1: LB-1; UB-1; LB-2

    WEEK 2: UB-2; LB-1; UB-1

    WEEK 3: LB-2; UB-2; LB-1

    WEEK 4: UB-1; LB-2; UB-2

    Repeat until I stop making gains.

    For me it keeps my workouts from becoming stale. I always choose similar compound movements so the workouts 1 and 2 complement each other nicely.

    The program I'm starting next month actually has 3 workouts each of LB and UB and 4 power workouts, I can't wait to see what happens!

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