Upper/lower??

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Thread: Upper/lower??

  1. #1
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    Upper/lower??

    I've asked in the past what your thoughts were with full body routines with the P/RR/S system and I was told it's best to stick to a badypart split.

    So my new question is what are your thoughts upper/lower split.

    I weight train 4 times a week so I would upper-lower-upper-lower.

    All feedback most welcome.

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    An upper lower split is a good split. Very easy to throw something like that together. Post what you had in mind and we will critique.

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    This is just off the top of my head but I suppose it would be summin like the following:

    Power Week:

    Upper No.1:

    1. Bench Press 3 x 4-6
    2. Dips 3 x 4-6
    3. DB Shoulder Press 3 X 4-6
    4. BB BO Row 3 x 4-6
    5. Chins 3 x 4-6
    6. BB Curl 2 x 4-6
    7. CG Bench 2 4-6

    Lower No.1:

    1. Back Squats 3 x 4-6
    2. Lunges 3 x 4-6
    3. DB Step Up's 2 x 4-6
    4. Leg Press 2 x 4-6
    5. Calve Raise 3 x 4-6
    6. BB Shrug 3 x 4-6

    Upper No.2:

    1. Incline DB Press 3 x 4-6
    2. Military Press 3 x 4-6
    3. Seated Row 3 x 4-6
    4. BB Front Raise 2 x 4-6
    5. Hammer Curl 2 x 4-6
    6. French Press 2 x 4-6

    Lower No.2

    1. Deadlifts 3 x 4-6
    2. Power Cleans - 3 x 4-6
    3. SLDL 3 X 4-6
    4. DB Shrugs 2 x 4-6
    5. High Pulls 2 x 4-6

    That's just an example of my power week, open to suggestions.

    Rep range and shock week will also have a simular blueprint.

  4. #4
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    lots of volume all at the same intensity.

    don't power clean after deadlifting.

    Mix your rep ranges up so that you don't burn out. Don't try and focus on everything at the same time, as far as getting stronger in lifts goes, your CNS will hate you.
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    Quote Originally Posted by P-funk View Post
    lots of volume all at the same intensity.

    don't power clean after deadlifting.

    Mix your rep ranges up so that you don't burn out. Don't try and focus on everything at the same time, as far as getting stronger in lifts goes, your CNS will hate you.
    the reason their all the same rep range is because that's how the p/rr/s system works.

    week 1 power with 4-6 reps each exercise

    week 2 rep range with 7-9 reps, 10-12 reps and 12-15 reps mixed through the exercises

    week 3 8-10 reps each exercise with supersets and drop sets involved

    then repeat.

    i think doing cleans and deads the same session could be ok or do u think i should do them with squats instead?

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    by the way i know i've put traps with lower but if i put them in with upperbody there will be too much volume and since deadlifts and cleans target them anyway i thought i'd get away with it.

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