After doing full-body workouts for almost 2 years now, I think I want to change things up to an upper/lower split. My gains are coming along just fine with full-body, but I want to change to avoid boredom.
I'm thinking a 4-day split, but I'm only going to go 3 days per week:
Day 1: Upper vertical dominant
BB OH Press 3 x 5
Weighted pull-ups/chin-ups - 3 x 5
DB Bench 3 x 8
Dips (weighted) 3 x 8
Day 2: Lower quad dominant
squat 3 x 5
SLDL 3 x 8
Power cleans 5 x 3 ramping
Day 3: Upper horizontal dominant
Flat bench 3 x 5
Rows 3 x 5
DB shoulder presses 3 x 8
Chin-ups/pull-ups - 2 x failure
Day 4: Lower ham dominant
Deadlift 1 x 5
Front squats 3 x 5
Back squats ramp to a moderate set of 10
See each day has 3 x 5 heavy sets of the "Big 6" - Squat, deadlift, OH press, Flat bench, rows, and pull-ups.
- The "assistance" work would be lighter weight or higher rep stuff of the non-dominant movement for each day (front squats, DB work, power cleans, SLDL, etc..).
What do ya'll think about this? I just need a change from the full-body stuff, because it's getting very boring.
Looks pretty decent, but I would put the front squats in place of back squats on your quad dominant day, and just do back squats on day four. I did an upper/lower split a few years back and I got some decent results. You seem to have all the key lifts in there and planned out well.
^^^What Pete said.
Give chalk a chance.
49 years old
Thanks. Would you think that I should do lower reps for the back squats on day 4 rather then ramping to a set of 10?? It would seem that back squats are much more important then front squats IMO.
The only thing I dont like it where cleans are. I simply dont think the justification Rip gives for putting cleans near the end of a WO is very good. I really think they should be first. The movement is very complex--- more so than squats and you need to be fresh for that kind of movement. Just my 2 cents.
Interesting. Ive never thought about programming cleans like 5/3/1. This may be something I have to try sometime. But, I agree about prioritizing them at the beginning of the WO.
Ya, I remember you said that to me before Zen. Honestly, I haven't really noticed a difference in placing them first or last in my sessions. I usually don't feel fatigued at all while in the gym. It's after I get home and out of the shower that I'm dead.
I've been stuck at 165 lbs. on cleans. Maybe it's because I warm up with 135 x 3, 145 x 3, 155 x 3, then I shoot for 165 x 3. Maybe I'm just tired after the 3 warm-up sets.
Id do 4 sets of 2 reps for warmup (with even incremental increase) and then do 2-3 working sets of 2 reps across(same weight). Treat the reps like singles. Aim for perfect form EVERY time you clean and you will increase.
I like the setup. It's similar to what i'm using now except i've cut mine to a 2 day split using horizantal and vertical planes. I really enjoy it and it makes things more interesting. I've seen some pretty decent gains on it aswell.
H: 5'7" W:185
Goals: 495 -315 -585
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