Upper/Lower Routine

[pro45]

What is your favorite Upper/Lower training routine? One that you are doing now, or have done in the past?

 

[Aleksandar37]

also interested

 

[AlexPowell]

Bench Press
Dips
Barbell Curls
French Press

Squat
Leg extensions
Calves

Overhead press
Upright rows
Barbell Curls
French press

Deadlift
RDL
Pulldowns
Rows

Start at 3 sets per exercise, add 1 set per exercise each week. Try to add weight each week also. When you get to the point that you can't complete your workouts because its too much, go back to 3 sets per exercise for 3 weeks. On week 4, change the exercises to something else and start adding sets each week

 

[pro45]

Bench Press
Dips
Barbell Curls
French Press

Squat
Leg extensions
Calves

Overhead press
Upright rows
Barbell Curls
French press

Deadlift
RDL
Pulldowns
Rows

Start at 3 sets per exercise, add 1 set per exercise each week. Try to add weight each week also. When you get to the point that you can't complete your workouts because its too much, go back to 3 sets per exercise for 3 weeks. On week 4, change the exercises to something else and start adding sets each week

So you are training each body part only once a week, except for triceps and bi's?

 

[AlexPowell]

So you are training each body part only once a week, except for triceps and bi's?

Front delts are getting hit twice a week also, but yes

 

[VO2Maxima]

Max effort upper
Max effort lower
Dynamic effort upper
Dynamic effort lower

Basically been running a conjugate or variation on conjugate for the past 2.5 years or so. Since starting it, strength has gone up, mass has gone up, seen more progress on it than anything else I've run.

 

[R1balla]

Max effort upper
Max effort lower
Dynamic effort upper
Dynamic effort lower

Basically been running a conjugate or variation on conjugate for the past 2.5 years or so. Since starting it, strength has gone up, mass has gone up, seen more progress on it than anything else I've run.

I did this in college when I had more free time. I need to look into it again. I really enjoyed it. I’m currently doing a modified PP routine.

https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters