4 day upper/lower.... Yay or Nay??

Discussion in 'Strength & Conditioning Discussion' started by DA3**, May 30, 2008.

  1. DA3**

    DA3** Banned Banned

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    Been a full split man for a while now and made some good progress but have decided on a change. Put together the following prog - any of you guys got experience in upper/lower workouts??


    4 DAY Upper/Lower - Have a heavy day (4-6) & not so heavy (8-12) on upper body and a heavy (6-10) & not so heavy (16-20) on lower body. Pyramiding throughout.

    Upper 1

    Bench X 4
    Row x 4
    Lat Raise x 3
    BB Curls x 1
    Tri Dips x 1

    Lower 1

    Squat x 3
    DL X 2
    Abs & Obl

    Upper 2

    Shoulder Press x 3
    Pulldown x 4
    Flye x 3
    Bench x 1
    BB Curl x 1
    Close grip tri press x 1

    Lower 2

    Squat x 3
    DL X 2
    Abs & Obl
     
  2. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    You're in for a raping
     
  3. Monger

    Monger Chronically Injured

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    Your idea of heavy and not so heavy is different than mine...

    My opinion is Heavy = less than 3, not so heavy = 3-5.

    Why the high rep work?

    There's also nothing wrong with a 4 day upper/lower split. But your choice of exercise allocation is not wise, in my opinion.


    EDIT: I'd probably do something more like what's below. Your rep/set scheme depends on your goals and training experience to some extent.

    Upper 1

    Horizontal Push
    Vertical Pull
    1 or 2 assistance movements (curls, whatever)

    Lower 1

    Heavy Squat Variation
    Lighter PT movement
    Single Leg Movement
    Core and/or grip

    Upper 2

    Vertical Push
    Horizontal Pull
    1 or 2 assistance movements

    Lower 2

    Heavy DL variation
    Lighter squat variation
    Single Leg Movement
    Core and/or grip
     
  4. DA3**

    DA3** Banned Banned

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    With those rep ranges youre either not training primarily for size or just react in a kind of unusual way!

    The high rep work for the legs is because I do believe that legs are different from the upper body and naturally have a muscle fibre distribution that is a bit different...
     
  5. DA3**

    DA3** Banned Banned

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    Care to elaborate - all opinions welcome!!>??
     
  6. Monger

    Monger Chronically Injured

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    You didn't mention (that I saw) that your primary goal was size. Most here train for strength and power (hence the forum name).
     
  7. Monger

    Monger Chronically Injured

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    I edited my original post
     
  8. Monger

    Monger Chronically Injured

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    I'd probably change the order of the days like this though... that way (assuming you're doing mon, tue, thurs, fri workouts) you have a day rest before your heavier squat workout and 2 days rest before your heavier DL workout. You can also throw in some prehab movements on your upper days if you want.

    Lower 2

    Heavy DL variation
    Lighter squat variation
    Single Leg Movement
    Core and/or grip

    Upper 1

    Horizontal Push
    Vertical Pull
    1 or 2 assistance movements (curls, whatever)

    Lower 1

    Heavy Squat Variation
    Lighter PT movement
    Single Leg Movement
    Core and/or grip

    Upper 2

    Vertical Push
    Horizontal Pull
    1 or 2 assistance movements
     
  9. Monger

    Monger Chronically Injured

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    LoL, I just realized that what I wrote isn't that much different than what you had :redface:

    Add some single leg movements and cut a little fat out of the upper body days and you're there. I would choose different squat, DL, and single leg variations for each lower body day though. If you're doing 2 DL variations in the same week you may want to make one of them a dynamic movement.
     
  10. DC-Chubbs

    DC-Chubbs Orange Belt

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    if you want a good upper/lower body split check out westside for skinny bastards by defranco
     
  11. DA3**

    DA3** Banned Banned

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    Yeah apols shouldve mentioned was more into size...... couldnt see a general fitness forum!


    Very interesting workout strategy.... 3 day rest then 2 day rest (wkend) for lower body as opposed to 2 then 3. Its reasonably similar to mine by the looks of things. I see youre a fan of not having chest and shoulders on same day - kind of agree which is why I included lat raises and flye work..... Ive tried bench and delt pressing in the same workout and it just doesnt do the business..... anterior delts always end up frazzled!!
     
  12. Monger

    Monger Chronically Injured

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    Yes, that's an excellent program. As always, there are several ways to skin a cat, especially when it comes to routines.
     
  13. Monger

    Monger Chronically Injured

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    Nothing to do with it, Bro. I look at it as pressing and pulling not chest, shoulders, back, etc...

    Matching vertical pressing with horizontal pulling is just a personal preference of mine because *I feel* that it saves a little more gas in the tank for second exercise (compared to matching horizontal pulls with horizontal pressing, for example). I wouldn't bitch about either scenario and as far as I'm concerned, either is fine.
     
  14. arctic82

    arctic82 Orange Belt

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    Sorry to off topic here but Monger help me out, I was just looking at my old drawings from the 90's and found your avatar there with slight modifications, and I cant remember where the fuck that came from, all I can think of hero quest but I know its not from there... battle chess?
     
  15. Monger

    Monger Chronically Injured

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    LoL, I have no idea man. I think I saw it on a Google picture search once and just thought it'd be a cool av. I don't have a clue where it came from. Yes, I did modify it a bit though... I think I gave it the blood or something but I can't remember for sure. It was my first and only avatar (for the most part) so it was a long time ago.
     
  16. arctic82

    arctic82 Orange Belt

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    Ok, not like I drew it, just cant wrap my head around it. I know its from an old PC game but which one... well end of OT.
     
  17. theNuge

    theNuge Brown Belt

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    I'm thinking one it's from one of the Warcraft games.
     
  18. Lusst

    Lusst Red Belt

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    Same. It also reminds me of shit from an old school Everquest Ogre.

    [​IMG]
     
  19. arctic82

    arctic82 Orange Belt

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    I kinda f''kd the thread with the question, didnt I? LOL
    But still not sure where its from. all i know its from an old pc game from 90s
     
  20. Monger

    Monger Chronically Injured

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    :icon_chee I'm now curious as to where it's from too. I always thought it was just some random generic monster pic.
     

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