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.