Enough Volume? PT Program set for me

[tian0020]

Hi all,

Just started my latest program set by a PT and wondered your thoughts. 2 days on, 1 day off continue. Just wondered what your thoughts were on it and if it would work for you? It's an Upper/Lower split, failure training focusing on hypertrophy. I won't discuss diet or cycle etc:

Upper
Bench Press - 3 x 9
Incline Flyes (Dumbbell) 1 x 12
Bench Press Decline 2 x 12
Weighted Wide Chin Ups - 3 x 12
Cross-Bench Pullovers - 1 x 12
Bent over barbell rows - 3 x 12
Lateral raises - 3 x 9
Barbell arm curls - 1 x 12
Concentration curls - 1 x 12
Triceps dips - 1 x 12
Barbell triceps extension - 2 x 12

90 second rest in between sets

Lower 1
Deadlifts 4 x 10
One leg lunges - 3 x 12
Leg Extensions - 4 x 12
Lying Leg Curls - 4 x 12
Standing Calf raises - 3 x 15
Vertical leg crunches - 4 x 15

Lower 2
Full Squats 4 x 12
Lunges - 3 x 12
Straight Leg Deadlifts 4 x 10
Standing Barbell Calf raises 4 x 12
Vertical leg crunches - 4 x 15

Let me know your thoughts as the PT recommends the Upper/Lower more than the Push/pull/legs or the single muscle group splits for hypertrophy

Cheers,
Christian

 

[JP10]

I like the lower days, but hate the upper day. I think push/pull/legs would be more effective. I just feel that the upper day he recommends is so much packed into one day, not saying that it wouldn't work or anything along those line, just not a fan of it. I don't think you would get as much growth out of it compared to push/pull/legs. I train back/bi->chest->arms->legs->shoulder/tri repeat. So I definitely have a different perspective than your trainer. I also think it has to do with the level that you are training at.

So to sum all this nonsense up:
If you just started working out the upper/lower split will do fine, and you will see results just work your @ss off during each body part as you rotate through your upper day.

If you have been working out for a more considerable amount of time(intermediate) I would say push/pull/legs would be more effective than upper lower

If you consider yourself to be advance, you should know what works best for you.

 

[tian0020]

Hi mate,

Thanks for the reply.

I've always like the Push Pull Legs which is why it's strange the PT has set me this. I've been lifting for 6 years (31 now! grey etc...) with low body fat and defined. Max bench is 102.5kg with the squat at 150kg so feel like an intermediate more than a beginner (I;m 5 10" and 11st 11lbs).

I think i'll propose the PPL again and see what the outcome is.

Thanks again.

 

[rhoadx]

I think upper/lower split can be great for an intermediate lifter. I've had great results with an upper/ lower split after years of lifting. I actually had really good results with Lyle McDonald's generic bulking routine with just a few tweaks about a year ago (and that's a really basic upper lower routine

 

[JP10]

Just to clarify, I'm not against upper lower. I think you can get great results if done right. Just was going off my experience, and what I prefer.

And always happy to help!

 

[tian0020]

Cheers Pal,

To be honest, I had preferred the PPL schedule when I was doing it as it allowed more frequency. I had favoured the Legs, push, pull, rest, legs, push, pull, rest, so days off would change.