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Upper/lower split.14362

fitnessz2 private msg quote post Address this user
So i just made a program using Lyle Mcdonalds bulking routine setup, but added some exercises and changed some reps, like to have a little more frequency.

Upper:
Bench 5x5
Barbell Row 4x8
Incline DB: 3x8
Pulldown: 4x10
OHP: 3x5
Dips: 2x8
Curl: 2x8

Lower:
Squat: 3x5
Deadlift: 3x5
Leg curl: 3x8
Calf Raise: 2x8

Doeing this 4 times a week, is there anything I'm missing?
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Perfidy private msg quote post Address this user
Not enough pulling for the amount of pushing you're doing; too much ham work compared to quad work.
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The Dark
Knight
eknight private msg quote post Address this user
@Perfidy I agree about the push:pull ratio.

The quad:ham balance looks fine to me. -3X
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Perfidy private msg quote post Address this user
@eknight Would the Leg Curls not throw it off?
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Konstantinov private msg quote post Address this user
Not much lower work compared to your upper. Looks like you've added some exercises to your upper day and taken some out from your lower. I wouldn't run it like that.
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by Konstantinov
Not much lower work compared to your upper. Looks like you've added some exercises to your upper day and taken some out from your lower. I wouldn't run it like that.


On the leg day there is two leg curls, both for hamstring and quads, just forgot to add it in there, just don't feel that i need to hit my legs with so many exercises, I'm trashed after the leg days, and i also add leg press on the second lower day, added in some exercises on upperday because i lack upper chest development, and the original split don't got any shoulder exercises.
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by Perfidy
@eknight Would the Leg Curls not throw it off?


How so? Squats and deads are predominantly quad movements. He needs the curls in there. -3X
Post 7 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
OP- You can't target your upper chest. You CAN ruin your shoulders by having so much anterior work without the appropriate posterior work. -3X
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
OP- You can't target your upper chest. You CAN ruin your shoulders by having so much anterior work without the appropriate posterior work. -3X
Yeah i know, just feel like the incline press is a good overall chest exercises, seen good results since i added them in, i could just throw out the OHP and just do some face pulls.
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The Dark
Knight
eknight private msg quote post Address this user
You're kinda missing the point there- you have 4 "pushing" movements and 3 "pulling," in terms of the shoulder complex. A functionally balanced program would have about twice as much pulling volume as pushing. Realistically, I'd advise adding another back movement, dropping either incline or flat bench, and adding one more set to all of your back movements. -3X
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
You're kinda missing the point there- you have 4 "pushing" movements and 3 "pulling," in terms of the shoulder complex. A functionally balanced program would have about twice as much pulling volume as pushing. Realistically, I'd advise adding another back movement, dropping either incline or flat bench, and adding one more set to all of your back movements. -3X


What if i did something like this:

Uppderday 1:
Bench 5x5
Barbell Row 5x8
Incline DB: 3x8
Pulldown: 5x10
Shrug: 2x8
Dips: 2x8
Curl: 2x8

Upper day 2:
Bench: 5x5
OHP: 5x8
Barbell row: 5x8
Seated row: 3x12
Pulldown: 3x10
Dips: 2x8
Curl:2x8
Post 11 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Now they're both a mess. Why is this hard? For every set of push, do 2 sets of pull. On the same day. Profit. -3X
Post 12 IP   flag post
fitnessz2 private msg quote post Address this user
@eknight Forgot to edit the routine, look at it now.
Post 13 IP   flag post
MMB private msg quote post Address this user
Upperday 1 is 3:2 push:pull
Upperday 2 us 3:3 push:pull
Post 14 IP   flag post
MMB private msg quote post Address this user
Dips,any bench and dips are pushing and shrug/curl arent pulling as far as I know
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by MMB
Dips,any bench and dips are pushing and shrug/curl arent pulling as far as I know
Yeah.. i was a little unsure about that myself.
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by fitnessz2
@eknight Forgot to edit the routine, look at it now.


Better. -3X
Post 17 IP   flag post
fitnessz2 private msg quote post Address this user
Shrugs are pull.
Post 18 IP   flag post
fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
Quote:
Originally Posted by fitnessz2
@eknight Forgot to edit the routine, look at it now.


Better. -3X


Thanks, my bad, anything else you would recommend? or any changes you would have done?
Post 19 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I'm in agreement that your leg day is a little sparse. Your upper days look better, though. -3X
Post 20 IP   flag post
fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
I'm in agreement that your leg day is a little sparse. Your upper days look better, though. -3X


So keep the upper day as it is?, and make some changes in the lower days, what would you recommend?
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The Dark
Knight
eknight private msg quote post Address this user
Not going to write an entire program for you, lol. I'd just add some more volume to it if it was me. Leg presses, lunges, glute-ham raises...you have a lot of options. -3X
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
Not going to write an entire program for you, lol. I'd just add some more volume to it if it was me. Leg presses, lunges, glute-ham raises...you have a lot of options. -3X


Hehe, sorry for asking so much mate, you just had so much great information, will keep the upper day as it is now, and add in some more leg exercies, sounds fine?
Post 23 IP   flag post
fitnessz2 private msg quote post Address this user
Last bump, anything I'm missing in my workout??

Uppderday 1:
Bench 5x5
Barbell Row 5x8
Incline DB: 3x8
Pulldown: 5x10
Shrug: 2x8
Dips: 2x8
Curl: 2x8

Upper day 2:
Bench: 5x5
OHP: 5x8
Barbell row: 5x8
Seated row: 3x12
Pulldown: 3x10
Dips: 2x8
Curl:2x8
Post 24 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X




-3X
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X


Quote:
Originally Posted by eknight
For every set of push, do 2 sets of pull. On the same day. Profit. -3X




-3X


Aint i pretty close to that??
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The Dark
Knight
eknight private msg quote post Address this user
Do you really think I would have posted all that if you were???

Quote:
Originally Posted by fitnessz2

Uppderday 1:
Bench 5x5
Barbell Row 5x8
Incline DB: 3x8
Pulldown: 5x10
Shrug: 2x8
Dips: 2x8
Curl: 2x8

Push sets: 5+3+2= 10 Pull sets: 12 10*2 is not 12; it's 20.

Upper day 2:
Bench: 5x5
OHP: 5x8
Barbell row: 5x8
Seated row: 3x12
Pulldown: 3x10
Dips: 2x8
Curl:2x8

Push sets: 5+5+2= 12 Pull sets: 11 12*2 is not 11; it's 24


-3X
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fitnessz2 private msg quote post Address this user
Quote:
Originally Posted by eknight
Do you really think I would have posted all that if you were???

Quote:
Originally Posted by fitnessz2

Uppderday 1:
Bench 5x5
Barbell Row 5x8
Incline DB: 3x8
Pulldown: 5x10
Shrug: 2x8
Dips: 2x8
Curl: 2x8

Push sets: 5+3+2= 10 Pull sets: 12 10*2 is not 12; it's 20.

Upper day 2:
Bench: 5x5
OHP: 5x8
Barbell row: 5x8
Seated row: 3x12
Pulldown: 3x10
Dips: 2x8
Curl:2x8

Push sets: 5+5+2= 12 Pull sets: 11 12*2 is not 11; it's 24


-3X


Math was never my thing lol -.- feeling stupid right now, but thanks a lot.

Uppderday 1:
Bench 5x5
Barbell Row 5x8
Incline DB: 3x8
Pulldown: 5x10
Facepull: 4x10
Shrug: 3x8
Dips: 2x8
Curl: 3x8
= push set: 10 and pull set: 20


Upperday 2:
Bench: 5x5
OHP: 3x8
Barbell row: 5x8
Seated row: 4x10
Pulldown: 4x10
Upright row: 4x10
Dips: 2x8
Curl:3x8

= 10 set push, 20 set pull

Is this what you mean?
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MMB private msg quote post Address this user
Doing curl does not count as pulling
Post 29 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by MMB
Doing curl does not count as pulling


This. Curls do not involve movement of the shoulder complex the way dips do. At least they shouldn't if they're done correctly. -3X
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