Critique my workout plan

kp2012

Member
What do you guys think of this upper lower split? was given to me by my coach, been doing it for about 6 weeks now, so 3 weeks on and 1 week deload..reps on strength days are 3-6 with 90 second rests (no idea why theyre 90 seconds, would have thought theyd be longer) and 8-12 reps on hypertrophy days with 60 second rests..all compounds are 4 sets and isolates are 2 sets. Cant do squats and lunges due to patella femoral syndrome, specialist doctor said not to do them. Anyway, thoughts on the split?


Workout 1 - Upper Strength
Incline DB Press
Barbell Row
Shoulder Press
Chins
Pressdown
EZ Bar Curl
Seated Shrug

Workout 2 - Lower Strength
Leg press or Deadlifts **alternate workout to workout
Stifflegged **Only do these with squat day/ not on deadlift day
BB Hip thurst **Only do these on deadlift day
Glute ham raises
Seated Calfraise
Machine crunch superset DB Sidebend

Workout 3 - Upper Hypertrophy
Shoulder Press
Reverse Grip Pulldown or Pullover
DB Bench Press
DB Row
DB Overhead Tricep Extension
Hammer Curl
Facepull superset Lateral Shoulder Raise

Workout 4 - Lower Hypertrophy
Deadlifts or Leg press **alternate workout to workout
Box Step Ups **Only do these with squat day/ not on deadlift day
Close + High Leg Press **Only do these on deadlift day
Leg Extensions
Leg Curls
Standing Calfraise
Weighted V sit
 
So how is it working out for you for the last 6 weeks?
Are you hitting and or have you set some goals?

Also, I see you have a situation with your knee(s).
Does the leg extension not bother that situation?
 
been working alright, been making steady-ish strength gains, i think its time to start resting a bit longer between sets though as the weights are progressively getting heavier and im failing to meet the reps on some exercises

leg extension doesnt bother it, im not sure why


PaulBlack said:
So how is it working out for you for the last 6 weeks?
Are you hitting and or have you set some goals?

Also, I see you have a situation with your knee(s).
Does the leg extension not bother that situation?
Click to expand...
 
kp2012 said:
i think its time to start resting a bit longer between sets though as the weights are progressively getting heavier and im failing to meet the reps on some exercises
Click to expand...

That certainly can happen if you are not recovering far enough both cardio and muscle wise. Not sure of the time numbers exactly, but around 2+ mins I think and a muscle is more or less recovered near 80% or more.
My experience is, if I am more gassed (aerobic, out of breath) than just muscle taxed, I know it is a fitness or maybe GPP issue more so, but on average with my 80% + worksets I will rest longer than a minute or so. Sometimes I might rest as much as 4-5 mins in between the top harder work sets and big exercises.
I rest the bigger exercises longer to get the work in, and maybe push the time closer on say the smaller stuff.
 
I remenber reading many articles / programs where above 80% RM = 120 seconds rest or more. For exemple if your load is above 87% = 180 seconds
 
Personally, I do not count time per se. I guess I have an instinctive feel (after doing it forever) of whether or not I am ready to go, rushing it, or dogging it.
As I have done them all.
I just feel that counting time between sets, is not a super important factor. (at least for my goals maybe Xfit trainees might feel different!?) IMO, just try and move a t descent clip and work hard at the set you are doing.
 
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