umop apisdn
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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)