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

[DA3**]

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

 

[Cap'n]

You're in for a raping

 

[Monger]

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

 

[DA3**]

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?

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...

 

[DA3**]

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

Care to elaborate - all opinions welcome!!>??

 

[Monger]

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

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

 

[Monger]

Care to elaborate - all opinions welcome!!>??

I edited my original post

 

[Monger]

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

 

[Monger]

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.

 

[DC-Chubbs]

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

 

[DA3**]

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

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!!

 

[Monger]

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

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

 

[Monger]

I see youre a fan of not having chest and shoulders on same day

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.

 

[arctic82]

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?

 

[Monger]

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?

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.

 

[arctic82]

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.

 

[theNuge]

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

 

[Lusst]

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

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

 

[arctic82]

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

 

[Monger]

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