Opinions on my 3-Day Upper-Lower Split

Training
1

Hello everyone,

I come from an endurance background. I haven’t lifted heavy a lot, mostly I’ve done bodyweight exercises. Recently I joined a gym and started doing some heavier lifts (for me). So I would like your opinion about the program I’m following. It’s 3-day Upper-Lower split:

Week 1
Monday: Upper Body A Workout
Tuesday: off
Wednesday: Lower Body A Workout
Thursday: off
Friday: Upper Body B Workout
Saturday: off
Sunday: off

Week 2
Monday: Lower Body B Workout
Tuesday: off
Wednesday: Upper Body A Workout
Thursday: off
Friday: Lower Body A Workout
Saturday: off
Sunday: off

What do you think of it overall? Can it be effective or I should add a 4th session in the week? On my off days, I will be doing cardio. Either HIIT , Hiking or Jogging. In general, I walk quite a lot.

2

ABA BAB is probably older than you are, and many programs use this schedule.

You didn’t give a whole lot of information about what you’re doing, or your goals, so it’s hard to give more advice.

I’d leave out the HIIT during rest days. It hits your CNS a lot harder than most traditional weightlifting ever could. Otherwise, go ahead.

4th session if you feel you can handle it; if it starts impacting performance - leave it out.

2 Likes
3

You haven’t shown us a program, but it’s essentially a 4-day split ran over 8 days which is absolutely fine… As mentioned above, ABA BAB has been around forever.

1 Like
4

Can you not lift 4x a week?

5

Isnt this like the most common way to do it, not “your split” ?
Also, it doesn’t matter. List of exercises or the way you split them doesn’t matter at all.

6

Impossible to judge…this is only part of a template for a routine.

7

Thanks for your replies. I am new to strength training. I was a competitive trail runner doing mostly Marathons and Ultras in the mountains. Seriously I didn’t know that this training split existed. But still, I shouldn’t have written “my” It sounds selfish (haha). My goals are mostly hypertrophy and strength.

8

Why not just run one of the (many) 3day programs written by an expert available (for free) on this site?

That’s not an attack or rhetorical - I’m genuinely curious.