Workout Summary
Workout Description
When it comes to designing an upper/lower body split workout, people fail on three fronts:
- Too Many Sets Per Body Part
- Too Many Isolation Movements
- No differentiation between workouts if performed twice in a week.
Here’s an upper/lower body split that hopefully addresses those shortcomings and allows for decent muscle growth. It will probably work best if you have over 6 months training experience and are somewhere between an intermediate and advanced lifter. If you have been making steady growth gains for over 3 years and are almost at your most muscular, this routine is probably not for you. Everyone else, Have a Go At It!
THE WORKOUT ROUTINES
Lower Body Workout A:
| Lower Body A | |||
|---|---|---|---|
| Lower Body A | Warm Up Sets | Work Sets | Rest |
| Exercise | Sets and Reps | Sets and Reps | |
| Squats | 2 x 12-15 | 3-4 x 6-8 | 2-3Min |
| 45 Degree Leg Press | 2-3 x 10-12 | 1-2Min | |
| Romanian Deadlifts (SLDLs) | 3-4 x 6-8 | 2-3Min | |
| Leg curl | 2-3 x 10-12 | 1-2Min | |
| Smith Machine Standing Calf Raise | 3-4 x 6-8 | 2-3Min | |
| Seated Calf Raise | 2-3 x 10-12 | 1-2Min | |
| 17 total low end sets for an estimated workout time of 45 minutes. 23 total high end sets for an estimated workout time of 45 minutes. | |||
Upper Body Workout A:
| Upper Body A | |||
|---|---|---|---|
| Upper Body A | Warm Up Sets | Work Sets | Rest |
| Exercise | Sets and Reps | Sets and Reps | |
| Barbell Row | 2 x 12-15 | 3-4 x 6-8 | 2-3Min |
| Reverse Grip Pulldown | 2-3 x 10-12 | 1-2Min | |
| Bench Press | 2 x 12-15 | 3-4 x 6-8 | 2-3Min |
| Incline Bench Press | 2-3 x 10-12 | 1-2Min | |
| Tricep Dips | 1-2 x AMAP | 1-2Min | |
| Preacher Curls | 1-2 x 10-12 | 1-2Min | |
| 16 total low end sets for an estimated workout time of 35 minutes. 22 total high end sets for an estimated workout time of 50 minutes. | |||
Lower Body Workout B:
| Upper Body A | |||
|---|---|---|---|
| Upper Body A | Warm Up Sets | Work Sets | Rest |
| Exercise | Sets and Reps | Sets and Reps | |
| Squats | 2 x 12-15 | 2-3 x 10-12 | 1-2Min |
| 45 Degree Leg Press | 2-3 x 10-12 | 1-2Min | |
| Romanian Deadlifts | 2-3 x 10-12 | 1-2Min | |
| Step Back Lunge | 2-3 x 10-12 | 1-2Min | |
| Smith Machine Standing Calf Raise | 2-3 x 8-10 | 2-3Min | |
| Seated Calf Raise | 2-3 x 12-15 | 1-2Min | |
| 14 total low end sets for an estimated workout time of 30 minutes. 20 total high end sets for an estimated workout time of 40 minutes. | |||
| What's Different? Less Volume than Lower A workout, Step Back Lunge substituted for Leg Curls. | |||
Upper Body Workout B:
| Upper Body A | |||
|---|---|---|---|
| Upper Body A | Warm Up Sets | Work Sets | Rest |
| Exercise | Sets and Reps | Sets and Reps | |
| Pull Ups | 2-3 x AMAP | 2-3Min | |
| One Arm Dumbbell Row | 2-3 x 10-12 | 1-2Min | |
| Bench Press | 2 x 12-15 | 2-3 x 10-12 | 1-2Min |
| Incline Bench Press | 2-3 x 10-12 | 1-2Min | |
| Lying Tricep Extensions | 1-2 x 10-12 | 1-2Min | |
| Incline Dumbbell Curls | 1-2 x 10-12 | 1-2Min | |
| 12 total low end sets for an estimated workout time of 30 minutes. 18 total high end sets for an estimated workout time of 40 minutes. | |||
| What's Different? Less Volume than Lower A workout, Step Back Lunge substituted for Leg Curls. | |||
PUTTING THE WEEKLY WORKOUT PLAN TOGETHER
As it is designed, this is a 4 Day Split and looks like this:
4 Day Split:
- Monday - Lower A
- Tuesday - Upper A
- Wednesday - Rest
- Thursday - Lower B
- Friday - Upper B
- Saturday - Rest
- Sunday - Rest
But if your schedule doesn’t allow this, or your tolerance for a 4 day program is small, then it can be arranged it a 3 Day Split like so:
3 Day Split:
- Week 1 Monday – Lower A
- Week 2: Monday – Upper A
- Week 1: Tuesday- Rest
- Week 2: Tuesday – Rest
- Week 1: Wednesday – Upper A
- Week 2: Wednesday – Lower A
- Week 1: Thursday – Rest
- Week 2: Thursday - Rest
- Week 1: Friday – Lower B
- Week 2: Friday – Upper B
- Week 1: Saturday – Rest
- Week 2: Saturday – Rest
- Week 1: Sunday – Rest
- Week 2: Sunday - Rest
LOADING PARAMETERS
The rep ranges outlined should follow the corresponding loads:
- 6 reps – Approximately 85% of 1 Rep Max
- 8 reps – Approximately 80% of 1 Rep Max
- 10 reps – Approximately 75% of 1 Rep Max
- 12 reps – Approximately 70% of 1 Rep Max
Q: Do you have to test 1 Rep Max on all exercises?
NO! But it will take a fair amount of experimentation to get the proper weight for the proper rep range, see “Progression” below.
PROGRESSION
Over the course of 8 weeks, the first two should be "Test" weeks where the above loading parameters are discovered so that by week 3 you’ll be ready for “Full Work” weights.
After the first week of “Full Work” weight (Week 3), you should try to increase the weight moved on the big compound moves (Squat, Deads, Bench, Incline Bench) each week after being able to perform all reps for all sets at the same weight.
After the 6th week of “Full Work” weight (Weeks 3 – 8) you will have to DELOAD.
DELOADING
A deload is when we take a break from hard training. A deload helps us to give our body a rest, give our mind a rest , prevent overtraining, increase our chance of getting stronger, prevent injury and increase motivation by preventing our program from becoming stale .
During the deload it is recommended that you cut your volume from 1/3 at the least to 2/3rds at the most. So whatever your total volume (Total Sets) multiply it by .3 or .6 and then reduce the sets per exercise according.
Q: Should I reduce the weight, during a deload?
Typically if we are going for mass gains, we want to keep the weight the same as our “Full Work” weeks. So reducing the volume (Total Sets) will be enough for the deload.
Questions?
If you have any other questions, please post them in the workout section on the forum!
Comments (60)
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Posted Thu, 05/27/2010 - 05:36
mate decent program noticed it has no shoulder exercizes?
Posted Mon, 05/31/2010 - 15:30
I also noticed that this workout has no shoulder exercises. Is this on purpose, or did you leave them out by mistake?
Posted Thu, 06/10/2010 - 10:38
I would like to bump this question. Why is there no shoulder exercises? Other than that, it seems like a great program!!
Posted Tue, 06/22/2010 - 19:03
Steve, why isn't there any shoulder exercises?
Posted Tue, 06/22/2010 - 20:44
I'm not sure why there isn't any direct shoulder work.
Posted Tue, 08/03/2010 - 11:07
would it be ok if we add two sets of shoulder shrugs or something to get alittle something for them?
Posted Tue, 08/03/2010 - 15:54
Hi Andrew,
You could definitely add them in.
Posted Wed, 09/22/2010 - 22:00
Would it be okay to add Upright Row on Upper A and add Arnold Press on Upper B?
Will that give the shoulders/rear delts and traps enough stimulation?
Cheers
Posted Mon, 09/27/2010 - 08:55
Hi Jason,
That looks like a solid combination.
Posted Fri, 09/24/2010 - 17:17
ya looks good man, This program really helped me put mine together.
Posted Sat, 10/23/2010 - 22:55
Are the exercises to be done in the order shown?
ds
Posted Sun, 10/24/2010 - 09:05
Hi DS,
Yes.
Posted Thu, 10/28/2010 - 15:08
What if you did two uppers/one lower per week, then 2 cardio days on the rest days?
Posted Tue, 11/02/2010 - 08:18
Hi Javan,
For maximum results, I would stick to the workout as designed.
Posted Fri, 10/29/2010 - 02:29
Steve, does exercise order matter? I've noticed, for example, that the quad exercises come before the hamstring exercises, and the back exercises come before chest exercises. Would it make any difference to do an alternating pattern (eg back, chest, back, chest, etc or quad, hamstring, quad, hamstring etc)?
ds
Posted Tue, 11/02/2010 - 08:14
Hi DS,
Yes, exercise order matters quite a bit. You can change the order for some exercises, but it generally shouldn't be arbitrary. It has to be well thought out. Exercise order exists to maximize stress and impact on a muscle. Changing it can often decrease the effectiveness of a workout.
Posted Sun, 11/21/2010 - 16:02
I really like this setup. I too noticed the lack of any shoulder excercises. What I started doing was supersetting Barbell shrugs when doing the deadlifts. Appears to be working, am getting decent visable results in Traps and Delt size. Just throwing in my 2cents...
Posted Wed, 12/29/2010 - 16:41
Not Sure if this would Work but for Upper Body A could you change it to:
Barbell Row 2 12-15 3-4 6-8 2-3Min
Reverse Grip Pulldown 2-3 10-12 1-2Min
Bench Press 2 12-15 3-4 6-8 2-3Min
Incline Bench Press 2-3 10-12 1-2Min
Military Press 2-3 Sets 6-10 reps
Tricep Dips 1-2 AMAP 1-2Min
Preacher Curls
and for B
Pull Ups 2-3 AMAP 2-3Min
One Arm Dumbbell Row 2-3 10-12 1-2Min
Bench Press 2 12-15 2-3 10-12 1-2Min
Incline Bench Press 2-3 10-12 1-2Min
Lateral Raises 2-3 Sets 6-10 Reps
Lying Tricep Extensions 1-2 10-12 1-2Min
Incline Dumbbell Curls
Or is this too much volume? make changes wherever please.
Posted Tue, 01/11/2011 - 14:37
Hi Dan,
That looks very solid.
Posted Wed, 02/02/2011 - 04:24
Thank you for the workout.
The lack of shoulder workouts isn't really a problem since you work it enough with the other movements such as bench press etc.
I want to know, surely there should be abs in there ?
Also I am unsure about the amount of rest. The time posted, is that the time you should rest between exercises, or is it the time between sets ?
If it is time between exercises what time should be taken between sets ?
Thanks again for all the help.
Martin
Posted Tue, 04/12/2011 - 10:23
Hey Martin,
1) Abs can be added to the shorter "B" workouts
2) The rest periods posted are between sets. Rest periods should be between 60 and 90 Seconds. Obviously the heavier the weight and the harder you work in the set will dictate a longer rest period. Between exercise rest times should be the same (Don't lollygag around just because you are switching exercises)
Posted Fri, 02/04/2011 - 00:09
hey i have weightlifting during school in the morning around 11.
mon- parrallel squat, bench press, 5 sets each
wen- power clean, hex bar deadlift, 5 sets each
fri- box squat, towel bench, 5 sets each
my auxiliary lifts too choose from are:
tricep extensions
dumbell flys
behind kneck press
incline press
dumbbell curl
military press
dips
i still wanna do this upper/ lower workout, so my question is would a 4 and a half break between workouts be enoug? also what auxiliaries should i do during school, or should i just do abs after my core lifts in school?
Posted Mon, 03/21/2011 - 14:13
My question is after the deload can you run on this routine again or switch it up. I have made fantastic gains on this routine.
Posted Tue, 04/12/2011 - 10:27
Jay,
You can definitely run the routine again, as is or you can substitute different exercises, just make sure you keep the set/rep scheme the same and make sure you are substituting compound move for compound move and isolation for isolation.
Dave
Posted Tue, 03/22/2011 - 12:07
Hi, my question is, I've finished deloading now should I restart the routine or switch it up. I did make good strength gains. My diet is very clean and precise. But it seems I've lost alot of body fatwich is good but also seems like I lost more muscle than I wanted. I also carb cycle. High, low, no carb days. I feel strength wise its incredible but size seems to be smaller. I rely soley on my diet I also take fish oil, multi vitamin, designer whey,and saw palmetto. Any help would be greatly appreciated.
Posted Tue, 04/12/2011 - 10:31
Hi Jeremie,
Well if it did not produce size/muscle gains for you, then I would not repeat the routine but look into maybe a body part split.
It sounds like you pay great detail to your diet, but I am concerned that you lost muscle mass on this routine, are you *SURE* you were getting enough protein and calories? Seems odd.
How were you measuring your body fat percent and muscle gain/loss?
Dave
Posted Wed, 08/03/2011 - 23:05
Does this look ok?
Monday-upper a
Tuesday-upper b
Wed- rest
Thursday-upper b
Friday-Lower b
Sat and Sunday-light cardio
Abs on Tuesday, Thursday, Saturday
Posted Thu, 08/04/2011 - 20:59
Hey MaxLeo,
What you have outlined above doesn't make any sense, 3 Upper body days and 1 Lower body day per week, that won't work too well.
It would definitely give you an uneven physique.
Why not just follow the program as It is laid out?
Dave
Posted Thu, 08/04/2011 - 21:43
Sorry, that's not what I meant. It's the way you outlined just starting with upper body as opposed to lower body. And adding cardio on the weekend.
Let's try this again.
Monday-upper a
Tuesday-lower a
Wednesday-rest
Thursday-upper b
Friday-lower b
Sat and sun- light cardio only.
Plus abs 2-3 times a week.
Again I apologize about my last post this is what I meant.
Posted Thu, 08/04/2011 - 22:28
Ahh!!! That's much better!
Yes doing Upper Body first in the week is *FINE* as long as you don't blow off Lower Body "B" workouts that will fall on a Friday. :)
Peace!
Posted Fri, 08/05/2011 - 00:44
Thanks again!
Posted Sat, 08/06/2011 - 09:27
this seems like an amazing workout. What would you recommend for a muscle gaining vegetarian diet? anything specific apart from ample protein and carbs??. any help is much appreciated.
Posted Wed, 09/14/2011 - 11:48
Just make sure you're getting ample calories. Try to reduce the amount of grains you're eating and bump up the fruits and veggies and nuts and seeds. Don't neglect getting healthy omega 3s (Fats)
Enjoy the program!
Posted Tue, 09/13/2011 - 23:32
My weight room doesnt have a smith machine so is there any exercises that I could substitute the standing calf raises for? It also doesnt have a preacher curl station or dip bar, so what could i replace those with?
Posted Fri, 11/25/2011 - 15:45
A question about the reps. First of all this routine looks very good. I've been training routines like this for over three years now and I'm very satisfied with the results. However, I'm used to train (with the same setup) with a 5*5 program. Can I continue with this and only change the secundairy excercises to let say 3*8? (Because I put more focus on maximale strenght instead of hypotrophy) So my routine would look like the following:
Pull Ups 5*5
One Arm Dumbbell Row 3*8
Bench Press 5*5
Incline Bench Press 3*8
Lying Tricep Extensions
Incline Dumbbell Curls
Abs 8*F (2 different excercises)
Posted Mon, 11/28/2011 - 16:16
Hey Rambo,
That may be fine. Just keep an eye on your workout time. If it takes you too far past the 60 minute mark, I'd reduce the 3*8 sets to 2*8 or take some of the abs out.
Good Luck,
Dave Herber
Posted Tue, 01/03/2012 - 20:51
Great workout, thanks. When would you recommend adding abs and cardio?
Posted Thu, 01/05/2012 - 15:43
Great workout, thanks. WHen would you add cardio and abs?
Posted Fri, 01/06/2012 - 12:49
I'd probably add Abs and Cardio after the shorter "B" workouts.
Or do them on an off/rest day.
Posted Mon, 01/09/2012 - 15:48
Okay that's what I was thinking. Thanks man
Posted Sat, 01/28/2012 - 19:53
hey Dave what are your thoughts on incorporating chest flyes into this program (say as an alternate to incline press for one of the upper body days)? I enjoy doing flyes and seem to get a good pump from them
Posted Wed, 02/01/2012 - 08:08
Hey Zack,
Chest Flyes are an isolation movement. I would not add them and take away a compound movement like Incline Chest Press.
If you're going to swap exercises it's best to swamp Compound Move for Compound move or Isolation for Isolation.
Even though you get a great pump from them, Chest flies do very little to build the chest as the weight used can't get too heavy as you put the shoulder at greater risk the heavier the weight gets.
You can add them in along with Incline Press, but it will make your workout longer.
ATB,
Dave
Posted Mon, 02/27/2012 - 12:07
how much rest between the exercises???
Posted Thu, 03/01/2012 - 14:02
You should rest as long as it takes to set up the equipment for the next exercise.
This usually works out to 1 to 3 minutes.
I wouldn't rest more than 3 minutes between exercises, unless you are in the later weeks and doing heavy weight!
Posted Thu, 04/05/2012 - 10:00
Hey Dave. Can I gain muscle if I can do this workout routine only 3 times a week?
Posted Wed, 04/11/2012 - 02:47
we don't hit deltoids?
Posted Mon, 04/30/2012 - 12:29
Day one and two of this routine looks extremely similar to Layne Norton's PHAT routine.
Layne has a higher volume for the light days. Could we had an extra exercise for bi/tris on the second day? 1-2 sets 10-12 reps?
Posted Wed, 05/09/2012 - 06:06
Just a query about progression. "you should try to increase the weight moved on the big compound moves (Squat, Deads, Bench, Incline Bench) each week after being able to perform all reps for all sets at the same weight".
Does this mean if I can bench 80kg for 3 sets of 6-8 reps (A), then on the B workout a few days later I should try to reach 10-12 with the same 80kg? Or does it mean on the B workout I do my usual 72.5k for 10-12 reps? And then try 82.5kg the next A session?
Btw this seems like a great routine, as despite my confusion im only on week 4 and my legs are growing well from squats and SDL twice weekly!
Thanks
Posted Tue, 06/26/2012 - 07:08
Would it be possible to substitute Romanian Deadlift for Sumo Deadlift and then adding Back Extensions ? Or would Sumo Deadlifts in itself be sufficient ? You guys seem to love Romanian deadlift, but i dont.
Posted Thu, 11/22/2012 - 20:30
is this work out good for weight loss?
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