Hi Everyone.
I’m just looking for some feedback on my upper lower split. Little bit of information on myself I have in part trained solidly then stopped in periods of my life. I understand how to execute all exercises with good form and have had some okay lifts in the past. Long story short I lack consistency and program hop too much 😂😂.
Anyway on to the upper-lower setup - This will be run M/W/F weekends off so training 3 days per week.
Please also take into consideration I'm just looking to build a decent body and cardio will also be part of my plan I’m not looking to compete if that matters.
Feedback requests if possible:
Are the sets and reps correct.
Is the tricep work in the correct place.
Lower days are they setup correct.
Lower back volume is this a issue ?
Thanks for reading over this.
Upper/Heavy Push:
Bench Incline: 2 x 6-9
DB Shoulder Press 2 x 6-9
Tricep compound: 2 x 6-9
HS Row/Upper Back: 2 x 10-12
Underhand Pulldowns/Lats: 2 x 10-12
Bicep work - 2 x 10-12
Lower:
Safety Bar Squat: 2 x 6-9
DB RDL: 2 x 6-9
Lunges: 2 x 10-12
Hamstring curls: 2 x 10-12
Calves: 2 x 10-12
Upper/Heavy Pull:
BOR: 2 x 6-9
HS Rows Lats: 2 x 6-9
Tricep compound: 2 x 6-9
DB Flat Bench: 2 x 10-12
Lateral Raises: 2 x 10-12
Bicep work - 2 x 10-12
Lower:
RDL: 2 x 6-9
Leg Press: 2 x 6-9
Lunges: 2 x 10-12
Hamstring curls: 2 x 10-12
Calves: 2 x 10-12
Major shock to the system this working up to 2 growth sets. @madebymorris the above set of adductors is brutal stuff.. Your training ideas are very similar to Paul Carters do you follow him out of Interest ?
Thanks buddy. This is all new to me training this way and need make sure I’m on the right track.
Much better. Adductors - 12-15 (fail) then 5 deep breaths , same load, fail, 5 deep breaths, same load, fail. 3 point rest pause set Rest is great
- I don’t think one tricep compound at 2 sets is going to be enough for your arms. Add in some isolation at 2-3 sets on either upper or legs
Will add in some triceps push down variations.
- I’d like to see some ham curls and extensions in both lower days prior to the main compounds. Same with some hip adduction.
Made some changes bit unsure of how to programme Adductors .. What your suggesting is pretty new to me have I set this up right the lower body is where i struggle to get it right session wise. What do you think buddy ?
Lower:
Hip Adductors machine - sets and reps not sure
Leg curls: 2 x 10-12
Hamstring curls: 2 x 10-12
Safety Bar Squat: 2 x 6-9
DB RDL: 2 x 6-9
Calves: 2 x 10-12
Lower:
Hip Adductors machine
Leg curls: 2 x 10-12
Hamstring curls: 2 x 10-12
RDL: 2 x 6-9
Leg Press: 2 x 6-9
Thanks for The quick feedback I will make some changes and repost my routine.
Hey dude, thanks for the post! So to give you the feedback - Sets and reps are in line with what I would programme, not too much volume & splitting your heavy and light days correctly too. Makes a lot of sense and will be enjoyable. - I don’t think one tricep compound at 2 sets is going to be enough for your arms. Add in some isolation at 2-3 sets on either upper or legs - I’d like to see some ham curls and extensions in both lower days prior to the main compounds. Same with some hip adduction. - Lower back loading you’ll only find this out when you get stuck into the programme itself! Monitor and adjust