I haven’t done this before, but i want to do an upper lower split based off nates article. So it’s going to follow this set up
main exercise
supplementary exercise
accessory exercise
accessory exercise
core exercise
day 1-upper body
flat bb bench press
Bent over rows
weighted dips
db rows
cable crunches
*followed by bicep work (preacher curls (wide,narrow grip) and hammer curls)
day 2-lower body
front squat
bb romanion deadlift
hack squat machine
leg curls
seated calf raises
cable crunches
day 3 off
day 4- upper body
seated bb shoulder press
hs hi row
db flat bench
cable rows
weighted incline situps
followed by tricep work (close grip flat, pushdowns and extensions)
day 5- lower body
deadlift
good mornings
walking db lunges
leg press
standing calf extensions
weighted incline sit ups.
so yeah this is my plan. Does it look alright, what kind of changes would you guys make?
An upper/lower split is really the kind of thing you’d do for fitness or conditioning purposes. It is far from ideal for bodybuilding, so my recommendation would be to split your body up into 3 or 4 days so that you can use more intensity, more exercises, and greater recovery.
I thought it might be a good switch up since I’ve been doing body part splits for a while now. I thought i could give this a shot and see if i can reach my goals of 300/400/500 more quickly, since nate says you can put on 30 lbs to your bench and over 60 lbs to squat and bench in a matter of 4-6 months.
You don’t need to overhaul your entire program to add 30lbs to your bench press in 6 months. That’s only 5lbs a month.
If there was something in your routine that wasn’t working, then you should change that… not throw out everything that was already working just to “switch things up”.
ok then how’s this plan.
mon-chest and tris
flat bb bench
incline bb bench
hs pec press machine
close grip flat bench
cable pushdowns
tue-hams and back
deadlifts
leg curls
leg press (feet placement at high level to activate hams)
bent over rows (90 deg)
lat pulldowns
db rows
hs hi row
thurs-shoulders and biceps
seated behind the neck shoulder press
pull ups
seated db press
db lateral raises
preacher curls(wide & narrow grip)
hammer curls
friday-quads, calves and abs
back squat
hs leg extensions
hacksquat machine
seated calf raises
cable crunches
is this ok?? with ham and back day i can never seem to lift alot when it comes to bent over rows after i’m done deadlifting should i substitute another exercise in?? I just want to get stronger so i can hit my goal of 300/400/500 while getting to a bodyweight of 200-205. I’ve tried every single rep range and i cant seem to get the kind of progression i want on any of them. What sort of rep range would you rceommend??i’m currently doing a ramping style which i’m liking so far.
can i get some replies?? i seriously need help here.
IMO frequency works well for strength. While powerlifting i’ve always done better with an upper lower split, alternating 3RM one week with a ME movement one week and the next week do 3x5 or something. And I’m a form junkie so usually only do bent over rows for 10-15 reps for strict form. I prefer 1 arm db rows or heave cable rows. I like to cycle sets and reps. focus on heavy, low reps for ME movements and 5 or higher for other lifts IMO. IF it helps my totals are 265/475/520 at a weight of 205. (yes my bench sucks and only trained it for four weeks before comps, shoulder always ended up being pretty beaten up after that too so I don’t bother while preping for strongman)