HOW Possible is a Upper/Lower Split without traditional BB Deadlift and Squat

[UrbanGuti]

Currently Im a lad whos on the positive end of a injury - A disc in the lower back + severe tightness in gluts, hams, quads and IT Band.

Before injury stats were 100kg bench x6reps, 180kg deadlift 1RM and 140kg squat for sets.

At the moment Im receiving physio and its going great, working on my lower tightness and my squat/deadlift form without weights.

I would like to do a legs1,upper1,legs2,upper2 split 3/4x a week. How best do you think to make a split like this without heavy reliance on isolation exercises?

Lower-----
Bodyweight or light DB Split Squat:
DB SLDL
High Step ups
Leg Curls
Calf Raise

Upper Body
Flat bench:
A Horizontal Row:
Hammer Strength Shoulder Press:
Lat Pulldown:


Thats a rough guide I got but I know its not complete..

 

[UrbanGuti]

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