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Thread: Full Body Split

  1. #1
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    Full Body Split






    Hello,

    I am 34, male 150 lbs seeking to slightly increase my muscle mass. I have been working out for over four years now.

    Over the few years, I have varied my workouts in various different ways and am giving a shot for Full body Split after a long time.

    Based on CowPimp's Designing Full Body Split, I have come up with the following:


    Full Body Routine
    (3 sessions/week)

    Workout A (Push):
    1. Back Squats
    2. Barbell Clean Press
    3. Lunges
    4. Bench Press
    5. Standing Calf Raises
    6. Dips
    7. Seated Calf Raises



    Workout B (Pull):
    1. Deadlift
    2. Bent Over Rows
    3. Leg Curls
    4. Chin-ups
    5. Incline Dumbbell Flys
    6. Alternate Dumbbell Curls
    7. Shrugs

    Notes:
    • Week 1: Workout A is high-rep and Workout B is low-rep.
    • Week 2: Workout A is low-rep and Workout B is high-rep
    • ..and so on
    • Three workouts per week, performed on alternate days (M/W/F, or T/T/S, etc.)
    • Workout pattern: A-B-A, B-A-B, A-B-A, and so on.

    Please advise,
    Sak

  2. #2
    Greg
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    What do you consider to be high rep and low rep?

    I'd advise against doing high-rep clean presses.

  3. #3
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    Rep Ranges

    Hi gtbmed,

    Thank you for the response.

    High reps upper body: 10 to 12
    Low reps upper body: 4 to 6

    High reps lower body: 12 to 15
    Low reps lower body: 6 to 8

  4. #4
    Greg
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    Is that total number of reps or just number of reps in each set? If so, how many sets are you going to do?

    This is not my attempt at a plug, but I think you could gain a lot of info from the stickied thread on rep ranges. That will give you some good ideas and from there we can help you with specifics.

  5. #5
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    The high/low rep range is for each set. Yes, I have read the stickies and designed the program based on that.

  6. #6
    Greg
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    Read this thread, it should help you pick your rep ranges better: http://www.ironmagazineforums.com/tr...r-program.html

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