Thread: Upper/Lower 4x split

Originally Posted by BulkMeUp

This is a 4x split to focus totally on hypertrophy.

Lower A
ATG Back Squats 3x6-8
Sumo DL 3x8-10
DB Split Squats 3x10-12
Leg Extn 3x10-12
Standing Calves 3x15-20

3x6-8 for squats and sumo deads.....heavy work, heavy motor unit recruitment, high protein degredation. then you move into the high mechanical/metabolic work exercises with 3x10-12. if you are dieting you may want to drop down to 2x10-12 to keep your energy levels in check so you can maintain strength and muscle mass. Drop the leg extensions and place something in there that is more "hamstring intensive" like leg curls.



Upper A
Pull Ups 3x6-8
HS Low Pull ups 3x6-8
Flat Bench 3x8-10
BB Bent Over Rows 3x10-12
DB Curls 3x10-12

pull ups are fine here. Drop the HS low pullups and place overhead presses in there at 3x6-8. Flat bench and BB rows are fine for your mechanical work stuff. Increase the reps on the curls to 12-15 if you want.



Lower B
DL’s 3x6-8
DB Split Squats 3x8-10
RDL’s 3x10-12
Leg Curls 3x10-12
Standing Calves 3x15-20

Deadlifts are cool. Split squats are okay for a quad exercise but you are already doing them on day 1. Maybe a front squat or a leg press and 3x6-8. If you are deadlifts, you don't need to do RDLs also....that is a little much in the lower back area IMO. Go with something like step ups for the hams/glutes at 3x10-12. For quads go wtih lunges or a bulgarian squat or if you front squat you can do one legged leg presses, at 3x10-12


Upper B
Incline 3x6-8
Decline 3x6-8
DB Rows 3x8-10
Pec Dec 3x10-12
DB OH Press 3x10-12
Dips 3x10-12

go with something heavy in the horizontal plane to start. DB bench press maybe at 3x6-8. A heavy row like DB row at 3x6-8 is good to follow up the bench. Then, move to something that is more vertical....incline presses and pulldowns are cool at a 3x10-12. Extra upper back work like rev peck deck or scapular strengthening exercises can be placed on upper body day also. A tricep exercise like pressdowns or skullcrushers to finish it up at 3x12-15.

Would appreciate any input/suggestions .. P, CP, Dale ....

now just get some rest intervals and rep tempo and you are good to go.

Originally Posted by P-funk

now just get some rest intervals and rep tempo and you are good to go.

Thanks for all that, P. I've made your suggested corrections to the routine. This routine is for bulking and I'll be in caloric excess, so i guess 3 sets are ok rather than drop them to 2, right?

RI:
I thought of keeping it simple at 60secs for all exercises. But i guess now with the 2 heavy work exercises at the beginning of the wo, I might have to increase that. I have never tried this before, but how about ..
90secs for the 6-8 reps
60secs for the 10-12 reps
30secs for the 12-15 and 15-20 (calves) reps

Tempo:
I read your sticky where you recomended 4/3/0. Feels like this routine might take quite sometime to complete with that. Would 3/1/0 work? if you say 4/3/0 would be better, then i'll work with that.

Also am not sure if that tempo should be same for all the exercises or should there be changes as per the rep range?

Except for calves , I'll do a 3-5sec at the bottom and 1-2 sec at the top?

ofcourse the tempo will not be the same some exercises have a way bigger range of motion- dont actually count in your head-just go slow and controlled on the negative- do the positive in good form and dont rest at the neutral- maybe only on the last 2 reps

i made you a good four day split-
Push
Flat Bench- 4x6-10
Incline Bench- 3x6-10
Overhead Press- 3x6-10
Dips- 3x6-10
DB Flyes- 2x6-10
Skull-Crushers- 3x6-10

Lower (Quad-dominant)
ATG Back Squats- 4x6-10
DB Lunges- 3x6-10
Leg Extensions- 3x6-10
Standing Calves- 3x12-15

Pull
BB Bent-over rows- 4x6-10
Seated Cable rows- 3x6-10
Pull-ups- 3x6-10
Upright Rows- 3x6-10
Reverse Flies- 2x6-10
Barbell Curls- 3x6-10

Lower (Hamstring-dominant)
RDL’s- 4x6-10
Glute-Ham raises- 3x6-10
Leg Curls- 3x6-10
Standing Calves- 3x12-15

take it or leave it.

Originally Posted by mike456

i made you a good four day split-

I think he is perfectly capable of making one for himself mike...

Originally Posted by NMOY

I think he is perfectly capable of making one for himself mike...

Originally Posted by BulkMeUp

Thanks for all that, P. I've made your suggested corrections to the routine. This routine is for bulking and I'll be in caloric excess, so i guess 3 sets are ok rather than drop them to 2, right?

RI:
I thought of keeping it simple at 60secs for all exercises. But i guess now with the 2 heavy work exercises at the beginning of the wo, I might have to increase that. I have never tried this before, but how about ..
90secs for the 6-8 reps
60secs for the 10-12 reps
30secs for the 12-15 and 15-20 (calves) reps

Tempo:
I read your sticky where you recomended 4/3/0. Feels like this routine might take quite sometime to complete with that. Would 3/1/0 work? if you say 4/3/0 would be better, then i'll work with that.

Also am not sure if that tempo should be same for all the exercises or should there be changes as per the rep range?

Except for calves , I'll do a 3-5sec at the bottom and 1-2 sec at the top?

120sec rest for the heavy shit.
45-60sec rest for the lighter shit
30sec rest for the really light shit

For tempo, you may want to do a 3/2/1 (3 count eccentric, 2 count isometric, and then press) for the lighter rep exercises. For the heavy shit I would just go with a 1/0/X.....lower under control, no puase and then press as hard as you can.

#1 rule is ignore all IRON MANS advice.