Help me program upper/lower split

[hotdog23]

Ok guys looking to cut down on volume when I come off cycle

Would like to do upper/lower
4days a week. Like MT-TF

Try and keep it under 25 sets and no BB bench/incline press. DB work is ok, dips and OHP are ok as well

I was thinking
Upper:
Seated cable row x 5 (looking for replacement here)
Pull down x 5
Rdf x3
Bicep curl x3

Dips x5
Pec flye - light incline- x3
OHPx5
Lateral raises x3
(26 sets)

Lower (A):
Sldl x 2 glute bridge x2
Sumo DL x 5
Conventional DLx5
Reverse crunches x3
Plank x3

Lower B:
1 1/4 squat BW x3
Back/front squat x 6
Walking lunges x 3
Leg ext x 3
Leg adduction machine x 4
Roman chair sit-ups w/ medicine ball x 4-5

Will do calves another day 2x weekly

How would you do it? Any programming advice appreciated

 

[Burrr]

My favorite upper lower is Lyle McDonalds Generic Bulk routine.
http://forums.lylemcdonald.com/showthread.php?t=1696

 

[hotdog23]

My favorite upper lower is Lyle McDonalds Generic Bulk routine.
http://forums.lylemcdonald.com/showthread.php?t=1696

Far less volume than I put in mine. Especially on the leg days, I should cut a set off everything. Thx for posting

 

[hotdog23]

Bump

 

[raysugar1234]

What's RDF? I like T-bar rows better than seated cable and pull ups better than pull downs. Also are you going to add bent rows? I would definitely include at least one free weight back exercise. How much volume are you doing now on cycle? Even off cycle this is no where near enough volume for me. Full body and Upper lower just never have enough.

 

[raysugar1234]

I use a couple handles for my T-bar's and they are really working out great. I can get a great ROM on them.

 

[hotdog23]

Rear delt fly

I do T-bar occasionally. I did tonite. Do Bb rows on occasion as well. For pull ups I never feel like I get the lat pump I do from pulldowns. Maybe I'm not strong enough. Srs

I'm doin push/leg/pull/rest now and getting a little taxed. About 25 working sets a workout.

 

[hotdog23]

I like a close grip handle on t/v bar rows

 

[raysugar1234]

Rear delt fly

I do T-bar occasionally. I did tonite. Do Bb rows on occasion as well. For pull ups I never feel like I get the lat pump I do from pulldowns. Maybe I'm not strong enough. Srs

I'm doin push/leg/pull/rest now and getting a little taxed. About 25 working sets a workout.

Oh Ok I gotcha, for pull ups sometimes I put a band on my knee and so I can do more reps. Are you on a 6 day split? That's what I'm on PPL.

 

[raysugar1234]

I like a close grip handle on t/v bar rows

Yeah I have two handles that I put together for the close grip but I can have a great rom unlike with the metal machine handle.

 

[hotdog23]

Oh Ok I gotcha, for pull ups sometimes I put a band on my knee and so I can do more reps. Are you on a 6 day split? That's what I'm on PPL.

I've been wanting one of these. Ppl is great IMO. I don't think I could ever do a 5 day split

 

[raysugar1234]

I've been wanting one of these. Ppl is great IMO. I don't think I could ever do a 5 day split

How old are you and how long you been training? I'm on 6 right now.

 

[raysugar1234]

Recovering from the workout is the most important thing. I recover just fine with my routine but a beginner it would kill them. I train heavy and I also do volume, I trained for years naturally though. If your not recovering like you said then definitely cut down on volume. Do you ever go for PR's?

 

[hotdog23]

How old are you and how long you been training? I'm on 6 right now.

25 lol I meant like traditional 5 day bodybuilding split. I train 6 out of 8 days now, but gone as low as 3/7

Recovering from the workout is the most important thing. I recover just fine with my routine but a beginner it would kill them. I train heavy and I also do volume, I trained for years naturally though. If your not recovering like you said then definitely cut down on volume. Do you ever go for PR's?

I was in a very physical job so my muscles would recover but had a lot of joint/tendon issues. Doing better now. When I'm healthy def go for big numbers. Blew shoulder out benching 315 last summer, but squat and dead are g2g

 

[raysugar1234]

Oh yeah, joint, tendon, shoulder and r cuff can get hurt easily you gotta be careful. I would try the upper/lower off cycle and see if it's enough. As long as joints and so forth are healthy that's what's most important. I have yet to be injured lifting, knock on wood.

 

[raysugar1234]

I don't like BB splits because most of them you only hit body parts once a week. That's not enough IMO but they also have useless days like arm and shoulder day. Just my opinion no one freak out.

 

[Mayne]

Never done upper/lower but could advise you check Dave Tate's. Here is an article enjoy http://www.t-nation.com/training/my-greatest-gains-ever-dave-tate

 

[raysugar1234]

Never done upper/lower but could advise you check Dave Tate's. Here is an article enjoy http://www.t-nation.com/training/my-greatest-gains-ever-dave-tate

That's actually a pretty good split I like it. I also like he focuses on time under tension, I have never thought to focus on that rather than the number of reps. Might be something I try.

 

[hotdog23]

That's actually a pretty good split I like it.

Yea read article on t-nation this morning. Interesting concept focusing on tut instead of weight proggression.

 

[Mayne]

Personally I am all about progressing weight, but changing up a bit every now and then can help as he has put it, especially when you hit a plateau. I like the split because it's an easy way of putting double workouts per group a week but not overdoing. A bit surprising he would use tut instead of other criteria because he is a powerlifter