Thread: first attempt at upper/lower

Is each one a workout?

If so then I think there are some imbalances there that need addressing.

Good choice of exercises though for the most part.

yes, each section is a workout. what imbalances should I correct?

OK so your'e going for an upper/lower split with 2 different workouts.


So we have:

Workout #1 (Lower)

Squats 5X5
SLDL week 1 3X8, week 2 4X10, week 3 5X8
Leg Curls 3x12, week 2, 4X10, week 3 5X8
I need some calf work but I dont know what movements are best

Nothing wrong there. Calf work can be anything (calf raises (seated/standing, toe presses etc)

Workout #2 (Upper)

5X5 flat Db or BB bench press
3X8 seated DB presses , week 2 4X10, week 3 4X5
3X10 BB curls, week 2 3X8, week 3 3X12

Looks like a push day done with biceps trained separately.....OK

Workout #3 (Lower)

5X5 deadlift
4X10 hacksquat or squat, week 2 3X6, week 3 3X10
DB lunges 4X10, week 2 3X6, week 3 3X10
(need a calf movement)

Not much wrong there. Looks like a quad dominant day whereas Workout #1 is ham dominant. Nothing wrong with that, though I would still throw in glute/ham raises or something. Maybe only 2 sets of DB lunges also.

Workout #4 (Upper)

5X5 yates row
4x10 lat pulldowns, week 2 3X6, week 3 3x10
4X10 inc DB press, week 2 3X6, week 3 3X10
3X8 dips, week 2 3X10, week 3 5X5

This looks like a more balanced upper body workout than #2, but I was expecting a pull day with triceps trained separately, if following the logic of W#2.

What you need to decide is: Are your upper body workouts complete upper body or push/pull dominant, or horizontal/vertical planes?