Dave's Upper/ Lower Split (DULS)

Thans fot the great article. It looks like both lower days are the same is that correct?

This has... no direct shoulder work whatsoever? Like not even an overhead press? Seems like a huge oversight.

Hi
The workout volume is good for intermediate although you can add slightly more volume (toward 16 weekly sets per muscle group). I have 2 questions?
1. Why I don't see any deltoid and trapezius exercise?
2. Why is the isoation volume is so low 1-2 sets per workout, adding another isolation day would be ok?
I

This is way too much volume . How can you expect anyone to be doing this twice per week and make any gains beforehand over training . Poor advice .

Hi, Is this program good for building muscle rather than strength ? I normally do Push/Pull/Legs but want to try an upper/lower/off routine to give me more rest between workouts but still want to hit parts twice a week if possible. I really like this workout https://www.muscleandstrength.com/workouts/8-week-plateau-busting-pyrami... but it's just to much for me in a week. Any other suggestions ?

Ive been looking for a workout upper lower and i want it to improve strength
I dont want to build more muscle but i dont want to just fat burn
I want to gain a bit muscle and get definition
Is it able to do it with that routine?
Been doing fullbody for more than 6 months and im bored now
Want to change routine

Does the workout routine hit shoulders enough for it to grow? If not why isn’t there a military press/shoulder press added?

Hi, im on week 4 currently and im confused about the weight scheme of this. On upper body A lets say I bench 160 lbs for 8-7-7 (3 sets), would I hit 160 lbs again on upper body B trying to go for 10-12 reps or go down in weight?

Hey Dave,

Would it be ok to do DB Bench and Incline DB Bench on Upper Body B days? Is there any advantage to using DB's and mixing it up with Bench press?

Thanks

Hello Dave,

I was wondering if you could give some precisions on the low-end/high-end sets. Is there some sort of logic as to which one to do?

Thanks!

Why is there no side delt work? I can understand not putting in ohp since the benchs and pulls, but how does the side delt get stimulated without side raises and ohp?

Umm where is the shoulder stuff like presses?

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. So would body part splits would be better for advanced lifters?

Hi, how would you combine this with cardio training. I am a swimmer and would like to swim around 3 times a week. Would this be possible if I followed a 3 day split. What days would you recommend? Thanks.

How many weeks should I deload?

Would it be ok if I train 5 days doing 2on/1off like this

upper A
lower A
off
upper B
lower B
off
upper A
lower A
...

Or would I be overtraining?

Could this plan work as;
Mon- lower A
Tues-rest
Wed-upper A
Thurs-lower B
Fri-upper B
weekend- rest
Tuesday is a no no for me and would prefer to hit all the same week rather than the 3 day spilt up of the plan

what does it mean by low end sets and high end sets

Is there any reason not to substitute the Romanian Deadlifts with Conventional deadlifts? I would rather do the conventional unless it would effect the program.

Just started this routine. Just was wondering after the 8 weeks r up. Do I continue with the routine split? Really like this set up. Tks

hi looks like a very good program looking forward to doing it, would it be o.k to do 15-20 min of cardio straight after my workout or should i leave cardio till evening or off days.

Are the warmup sets to be done at the same weight as the working sets?

I did this routine for 3 weeks, took 1 week off because I had to study and then went back on it and in about 1.5 months I noticed myself getting stronger and my body composition changing. This routine stopped me from over-training like I had been doing and help me understand the importance of compound exercises and the upper/lower split vs the body part split as I had been doing which wasn't helping me reach my goals. My diet has been ok, there are some weeks where I might have french fries or a couple of beers but for the most part, I have lost inches from my belly and have seen gains in my upper body and in my legs. Some days if I am short on time, I will only do 2 sets of each exercise but still complete the routine. One of the best parts about this is that if I miss a day because of work or school, I can make it up on one of the 3 rest days. I will continue to do this for another month where my 8 weeks will be completed and report back. So far, so good, thank you Dave.

If dips hurt my shoulder can I replace them with close grip bench 3 set 8-10 reps ?

What's the advantage of training back before chest?

workout format was great!

no real need to introduce abs as the amount of compound movements carried out covers this anyway. the one thing i changed was a deadlift in place of the lower B leg press as already hit this on the monday along with 2 squat exercises over the week.

i wanted to put in a military press but the sheer volume of bench press and incline i was reluctant to as shoulders kept getting hit as the secondary muscle group.

overall a great routine cheers

is this work out good for weight loss?

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.

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

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?

we don't hit deltoids?

Hey Dave. Can I gain muscle if I can do this workout routine only 3 times a week?

how much rest between the exercises???

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

Great workout, thanks. WHen would you add cardio and abs?

Great workout, thanks. When would you recommend adding abs and cardio?

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)