umop apisdn
New member
Hi all,
I've been doing StrongLifts 5x5 and had some good results thus far. I'm wanting to step up my workload and intensity in the gym so trying to settle on a full body four-day split which I believe will give me a little more flexibility if I happen to miss a session due to work. I've put the following rotating two-week program together with it split by push/pull upper days and quad/ham dominant days for the lower body. I'd appreciate your thoughts and feedback on this routine. Cheers!
WEEK ONE
MONDAY – UPPER PUSH
• Alternating cable crossover fly for pre-exhaust (4 set with 15-20 reps)
• Flat BB Bench Press (3 sets for 5-8 reps)
• DB overhead press (4 sets for 10-12 reps)
• Lateral raises (4 sets for 10-12 reps)
• DB French press
TUESDAY – LOWER / QUAD w/ pre-fatigue
• Leg extension (4 sets with 15 – 20 reps)
• Single leg squat to bench (4 sets with 5 reps ea. side)
• Squats (3 sets at 5 – 8 reps)
• Calf raises superset;
o
THURSDAY – UPPER PULL
• DB pullover (4 sets with 10-12 reps)
• Lat pulldown (4 sets with 10-12 reps)
• DB incline prone row (4 sets with 10-12 reps)
• Face Pulls (4 sets with 10-12 reps)
• Spider curls (3 sets with 10-12 reps)
FRIDAY – LOWER / HAM
• Leg curls (4 sets with 15-20 reps)
• Trap bar deadlift (3 sets at 5-8 reps)
• Good Mornings (4 sets with 10-12 reps)
• Calf presses (4 sets with 15 – 20 reps)
WEEK TWO
MONDAY 2 – UPPER PUSH
• Overhead band press for warmup (3-second hold at top / 2 sets for 10 reps)
• BB Overhead press (4 drop sets with 10/8/6/6 reps)
• DB incline press (3 sets for 5 – 8 reps)
• Dips [leaning forward] (3 sets to failure)
TUESDAY 2 – LOWER / QUAD w/ pre-fatigue
• Leg extension (4 sets with 15 – 20 reps)
• Single leg squat to bench (4 sets with 5 reps ea. side)
• Squats (3 sets at 5 – 8 reps)
• Calf raises superset;
THURSDAY 2 – UPPER PULL
• Rack pulls (3 sets with 5 – 8 reps)
• One arm cable row (4 sets with 10 – 12 reps)
• Cabe shrugs (4 sets with 10-12 reps)
• Face Pulls (4 sets with 10-12 reps)
• Hammer curls (3 sets with 10-12 reps)
FRIDAY 2 – LOWER / HAM w/ pre-fatigue
• Leg curls (4 sets with 15-20 reps)
• Smith machine Stiff leg deadlifts (3 sets at 5-8 reps)
• Glute ham raises (4 sets with 10-12 reps)
• Calf presses (4 sets with 15 – 20 reps)
I've been doing StrongLifts 5x5 and had some good results thus far. I'm wanting to step up my workload and intensity in the gym so trying to settle on a full body four-day split which I believe will give me a little more flexibility if I happen to miss a session due to work. I've put the following rotating two-week program together with it split by push/pull upper days and quad/ham dominant days for the lower body. I'd appreciate your thoughts and feedback on this routine. Cheers!
WEEK ONE
MONDAY – UPPER PUSH
• Alternating cable crossover fly for pre-exhaust (4 set with 15-20 reps)
• Flat BB Bench Press (3 sets for 5-8 reps)
• DB overhead press (4 sets for 10-12 reps)
• Lateral raises (4 sets for 10-12 reps)
• DB French press
TUESDAY – LOWER / QUAD w/ pre-fatigue
• Leg extension (4 sets with 15 – 20 reps)
• Single leg squat to bench (4 sets with 5 reps ea. side)
• Squats (3 sets at 5 – 8 reps)
• Calf raises superset;
o
tibialis anterior focus(toe raises w/ band) 15-25 reps
o Straight leg standing calf raises – 10-12 reps
o Straight leg standing calf raises – 10-12 reps
THURSDAY – UPPER PULL
• DB pullover (4 sets with 10-12 reps)
• Lat pulldown (4 sets with 10-12 reps)
• DB incline prone row (4 sets with 10-12 reps)
• Face Pulls (4 sets with 10-12 reps)
• Spider curls (3 sets with 10-12 reps)
FRIDAY – LOWER / HAM
• Leg curls (4 sets with 15-20 reps)
• Trap bar deadlift (3 sets at 5-8 reps)
• Good Mornings (4 sets with 10-12 reps)
• Calf presses (4 sets with 15 – 20 reps)
WEEK TWO
MONDAY 2 – UPPER PUSH
• Overhead band press for warmup (3-second hold at top / 2 sets for 10 reps)
• BB Overhead press (4 drop sets with 10/8/6/6 reps)
o Finish with another set of band press for 15 reps
• Cable Delt-stretch 21’s [rear/lateral/front] (2-3 sets for 7 reps each)• DB incline press (3 sets for 5 – 8 reps)
• Dips [leaning forward] (3 sets to failure)
TUESDAY 2 – LOWER / QUAD w/ pre-fatigue
• Leg extension (4 sets with 15 – 20 reps)
• Single leg squat to bench (4 sets with 5 reps ea. side)
• Squats (3 sets at 5 – 8 reps)
• Calf raises superset;
o tibialis (toe raises w/ band) 15-25 reps
o Straight leg standing calf raises – 10-12 reps
o Straight leg standing calf raises – 10-12 reps
THURSDAY 2 – UPPER PULL
• Rack pulls (3 sets with 5 – 8 reps)
• One arm cable row (4 sets with 10 – 12 reps)
• Cabe shrugs (4 sets with 10-12 reps)
• Face Pulls (4 sets with 10-12 reps)
• Hammer curls (3 sets with 10-12 reps)
FRIDAY 2 – LOWER / HAM w/ pre-fatigue
• Leg curls (4 sets with 15-20 reps)
• Smith machine Stiff leg deadlifts (3 sets at 5-8 reps)
• Glute ham raises (4 sets with 10-12 reps)
• Calf presses (4 sets with 15 – 20 reps)
