Upper/Lower want to try new routine for more growth

[chainsaw]

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?

 

[Sean1332]

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

 

[PaulBlack]

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.

 

[chainsaw]

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

 

[asooneyeonig]

5/3/1

 

[napalm]

5/3/1

There should be a sticky: thinking of a new program? Don't make a new thread, just do 531...