which upper/lower program

philsfan · 10-16-2007, 02:35 PM

I have come up with 2 upper/lower splits and was wondering which one looks best. My goal is size so I will probably be in the 6-8 rep range for a while. I do eat alot 3400-3800 calories per day. If anybody has any imput it would be helpful. I was going to do Bill Stars 5x5 until christmas but i really like lifting 4 days a week.

WORKOUT #1

Mon (Lower)
SQUATS
LUNGES
GOOD MORNINGS
SLDL
SEATED CALF RAISES

Tue (Upper)
DB BENCH
BENT OVER ROW
CHIN-UPS
PULL DOWNS
DB PRESS
TRICEP EXTENSION

Wed (Lower)
DEADLIFTS
LEG CURLS
LEG PRESS
SPLIT SQUATS
STANDING CALF RAISES

Thur (Upper)
DB INCLINE
CABLE ROW
PULL UPS
CG PULL DOWNS
MILITARY PRESS
DB CURL

WORKOUT #2

Mon
BACK SQUATS
CALF RAISES
LEG PRESS
HACK SQUATS
LEG EXTENSIONS

Tue
RACK PULLS
BB BENT OVER ROWS
PULL UPS/PULL DOWNS
CHIN UPS
CURLS

Thur
DEADLIFTS
GOOD MORNINGS
SLDL
LUNGES
CALF RAISES

Fri
DB BENCH
SHOULDER PRESS
DIPS
DB FLYS
TRICEP EXTENSIONS

StanUk · 10-16-2007, 02:45 PM

Personally I think neither of them are particularly good. The first thing I see is that the first one your going to be working out 4 days in a row, this is a very bad idea, the second one isnt much better as you only have 1 day off between 4 workouts. Also your uppers have no grouping, your be better either doing upper vertical one day and upper horizontal the other, OR drop it down to 3 days and do push/pull/legs with at least a days rest in between.

Overall id say there is too much volume in there and id knock it down to 3 days as i mentioned, however if you were to do 4 days then perhaps splitting them as i suggested above or moving to a bodypart split (which a lot of people here frown upon, but others have had good results from)

philsfan · 10-16-2007, 05:25 PM

StanUk,

Thanks for the info, they are both supposed to be Mon/Tue/Thur/Fri. I tried to design workout 2 around an Upper/Lower Push/Pull split.

StanUk · 10-17-2007, 02:05 AM

Well in terms of the excersises you would be doing they are good since your are including big important compound movements, however i just think with that amount of volume and training 4 days together with only one day of rest is an easy way to overtrain and burn yourself out.

philsfan · 10-17-2007, 09:55 AM

what if if went something like this.

WORKOUT #2

Mon
BACK SQUATS
CALF RAISES
LEG PRESS
HACK SQUATS

Tue
RACK PULLS
BB BENT OVER ROWS
PULL UPS/PULL DOWNS
CURLS

Thur
DEADLIFTS
SLDL
LUNGES
CALF RAISES

Sat
DB BENCH
SHOULDER PRESS
DIPS
INCLINE BENCH[/size]

10-16-2007, 02:35 PM	#1
philsfan Registered User Join Date: Mar 2007 Posts: 5	which upper/lower program I have come up with 2 upper/lower splits and was wondering which one looks best. My goal is size so I will probably be in the 6-8 rep range for a while. I do eat alot 3400-3800 calories per day. If anybody has any imput it would be helpful. I was going to do Bill Stars 5x5 until christmas but i really like lifting 4 days a week. WORKOUT #1 Mon (Lower) SQUATS LUNGES GOOD MORNINGS SLDL SEATED CALF RAISES Tue (Upper) DB BENCH BENT OVER ROW CHIN-UPS PULL DOWNS DB PRESS TRICEP EXTENSION Wed (Lower) DEADLIFTS LEG CURLS LEG PRESS SPLIT SQUATS STANDING CALF RAISES Thur (Upper) DB INCLINE CABLE ROW PULL UPS CG PULL DOWNS MILITARY PRESS DB CURL WORKOUT #2 Mon BACK SQUATS CALF RAISES LEG PRESS HACK SQUATS LEG EXTENSIONS Tue RACK PULLS BB BENT OVER ROWS PULL UPS/PULL DOWNS CHIN UPS CURLS Thur DEADLIFTS GOOD MORNINGS SLDL LUNGES CALF RAISES Fri DB BENCH SHOULDER PRESS DIPS DB FLYS TRICEP EXTENSIONS
philsfan Registered User Join Date: Mar 2007 Posts: 5

10-16-2007, 05:25 PM	#3
philsfan Registered User Join Date: Mar 2007 Posts: 5	StanUk, Thanks for the info, they are both supposed to be Mon/Tue/Thur/Fri. I tried to design workout 2 around an Upper/Lower Push/Pull split.
philsfan Registered User Join Date: Mar 2007 Posts: 5

10-17-2007, 09:55 AM	#5
philsfan Registered User Join Date: Mar 2007 Posts: 5	what if if went something like this. WORKOUT #2 Mon BACK SQUATS CALF RAISES LEG PRESS HACK SQUATS Tue RACK PULLS BB BENT OVER ROWS PULL UPS/PULL DOWNS CURLS Thur DEADLIFTS SLDL LUNGES CALF RAISES Sat DB BENCH SHOULDER PRESS DIPS INCLINE BENCH[/size]
philsfan Registered User Join Date: Mar 2007 Posts: 5

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10-16-2007, 02:45 PM	#2
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Personally I think neither of them are particularly good. The first thing I see is that the first one your going to be working out 4 days in a row, this is a very bad idea, the second one isnt much better as you only have 1 day off between 4 workouts. Also your uppers have no grouping, your be better either doing upper vertical one day and upper horizontal the other, OR drop it down to 3 days and do push/pull/legs with at least a days rest in between. Overall id say there is too much volume in there and id knock it down to 3 days as i mentioned, however if you were to do 4 days then perhaps splitting them as i suggested above or moving to a bodypart split (which a lot of people here frown upon, but others have had good results from)

10-17-2007, 02:05 AM	#4
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Well in terms of the excersises you would be doing they are good since your are including big important compound movements, however i just think with that amount of volume and training 4 days together with only one day of rest is an easy way to overtrain and burn yourself out.