Upper/Lower want to try new routine for more growth

  1. Upper/Lower want to try new routine for more growth


    I am on a basic 4 day workout Back, Shoulder/bi, Chest/Tri, Legs

    I am interested in a upper/lower split. Experience of what routine worked for you?


  2. I'm a fan of upper/lower. Though I'm
    a powerlifter, it's still benefitted me in adding muscle.

    Example

    Lower-
    Deadlift
    Front Squat
    Hamstring

    Upper
    Bench
    Row
    Assistance

    Lower
    Squat
    Good Morning's
    Lunges

    Upper
    Overhead Press
    Row variant/pull-ups
    Assistance
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  3. I am with Sean and even though I too train for strength or more of a 1RM, the compound exercises and frequency of training can be used the same for mass & BBing, >(using a 5x5 say or higher rep set/schemes) hitting the legs, hips, back, chest and shoulders 2x per week. Lately I have used a 3x per but much of my training was 4 a week splits. See Wendler's Triumvirate.
    My preference was more...
    Day 1 Squat focus/ legs, hips, back
    Day 2 Chest (focus) Shoulders, arms
    Day 3 off'
    Day 4 Deadlift focus/ legs, hips, back
    Day 5 Shoulders (focus) Chest, arms

    Throwing in some other iso and ab or grip work at the end of the big movements.
    •   
       


  4. Okay. I was going to use lower rep range 5 or 6 reps. Here is what I came up with

    Upper
    Standing military press 3sets
    Dumbell Incline 3sets
    Flat Bench 3sets
    Seated Cable row 3sets
    Pullups 3sets
    Tricept Pushdown 3set
    Dumbell Curl

    Lower
    Squat
    Leg extension
    Stiff leg deads
    Ham curls
    Lunges

    Upper
    Sumo high pull
    Dips
    Hammer strength chest press
    Lat pulldown
    Dumbell row
    skull crusher
    preacher curl

    Lower
    Hack squat
    Front squat
    Deadlift
    Calf raises

  5. 5/3/1
    you can call me "ozzie" for short.

  6. Quote Originally Posted by asooneyeonig View Post
    5/3/1
    There should be a sticky: thinking of a new program? Don't make a new thread, just do 531...
  

  
 

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