Upper/Lower Split Schedule & Rest

[jwalker497]

What about this? ? I really love free weight movements but also bodyweight and weighted bodyweight moves. I think bodyweights needs to be incorporated but its too much to include in one workout. So I am thinking of alternating the equipment while keeping the moveemnts the same.

For example the first time I do upper day I will do a Barbell Workout, followed by bodyweight, etc, Dumbell, Bodyweight, barbell, etc. Im thinking this would give me a nice balance of bodyweight and free weights. example below

Horizontal Push = Barbell Bench
Horizontal Pull = Barbell Rows
Vertical Push = Standing Barbell Press
Vertical Pull = Lat Pulldown (No barbell available)
Elbow Ext = Barbell Curls
Elbow Flex = Skull Crushers

Horizontal Push = Weighted Pushups
Horizontal Pull = Weighted horizontal Chinups
Vertical Push = Weighted Handstand Pushups
Vertical Pull = Weighted Pullups
Elbow Ext = Close grip weighted chinups
Elbow Flex = Weighted Dips.

Anyone Else do this? IF so thoughts?

[ZiR RED]

I fit it right into my program. If I am doing heavy bench presses then I'll do supine rows (AKA: inverted rows, horizontal pull ups) with a weight vest. Like wise, if I do heavy rows I'll do band or chain resisted push ups.

[SLW2]

Good info Red.
Should post some of your routines up as a sticky.

I totally agree!

[ZiR RED]

I totally agree!

Just about everything is in excel files, and the specific ingredients are..........secret

Although, a couple members from AM just signed on with me as new clients, and they are more than welcome to keep logs.

Br

[rob112]

Posting so it isn't so hard to find this thread anymore. Great info.

[AaronJP1]

Posting so it isn't so hard to find this thread anymore. Great info.

Yeah... If Red doesnt get it sticky I'll see if I can.

[rob112]

Yeah... If Red doesnt get it sticky I'll see if I can.

The guy has some great knowledge. I have been doing an upper/lower and I am trying to tweak it. Red's post will help big time.

[AaronJP1]

The guy has some great knowledge. I have been doing an upper/lower and I am trying to tweak it. Red's post will help big time.

How's the upper and lower for gains?

[rob112]

How's the upper and lower for gains?

I've only been doing it for a couple months, and still tweaking it, but I have already got some minor strength increases. As far as muscle growth, too soon to tell. I just really like how I can push each group with heavier weight each week. The volume over all seems to be the same as a typical split, just less isolation work.

I'll post up after I've done it for longer

Edit: my fiancé has commented on physical attributes though.