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Thread: Upper/Lower Split

  1. #1
    Wannabebig New Member TeenGettingBig's Avatar
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    Upper/Lower Split

    Hey guys, I'm new here.

    Been doing a 4 day split which hasn't been great for me, i'm actually currently on a cut to 10% bf, but here is a program fuzzy came up for me, we have changed it around a bit.

    Just hoping you guys could give me some tips or advice on the routine and change it around if you wish.


    Monday: Upper
    4x5 Bench Press
    3x8 Dumbbell Rows
    4x5 Dips
    3x8 Chin-ups
    4x5 Military Press
    3x8 Power Shrugs
    ----------------------
    2x10 Pec Flies
    2x10 Skull Crushers




    Tuesday: Lower
    3x8 Squats
    4x5 Deadlift
    3x8 Leg Press
    ----------------------
    2x10 Leg Extensions
    2x10 Leg Curls
    5x15 Calve Raises





    Thursday: Upper
    3x8 Military Press
    4x5 Barbell Rows
    3x8 Dips
    4x5 Chin-ups
    3x8 DB Bench Press
    4x5 Power Shrugs
    ----------------------
    2x10 Bicep Curls
    2x10 Upright Rows





    Friday: Lower
    3x8 Stiff Legged Deadlift
    4x5 Hack Squats
    3x8 Leg Press
    ----------------------
    2x10 Leg Extensions
    2x10 Leg Curls
    5x15 Calve Raises

  2. #2
    phil 4:13 Bako Lifter's Avatar
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    Drop the leg extensions...

    Shave it down some, it's way too much.

    Are you personal freinds w/ the Fuzz or somethin?
    Last edited by Bako Lifter; 07-12-2007 at 02:37 AM.

  3. #3
    Wannabebig New Member TeenGettingBig's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Drop the leg extensions...

    Shave it down some, it's way too much.

    Are you personal freinds w/ the Fuzz or somethin?
    What should i shave off???

    Yeah i'm mates with Fuzz.

  4. #4
    phil 4:13 Bako Lifter's Avatar
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    What is your reason for lifting? And goals.

  5. #5
    Senior Member DSmith22's Avatar
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    I wouldnt listen to Bako! He sits on here 24 hours a day telling people nonsense.
    Nahh im just jokeing Bako is good people he knows what he is doing.

  6. #6
    Wannabebig New Member TeenGettingBig's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    What is your reason for lifting? And goals.
    Get big and strong mate.

  7. #7
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by DSmith22 View Post
    I wouldnt listen to Bako! He sits on here 24 hours a day telling people nonsense.
    Nahh im just jokeing Bako is good people he knows what he is doing.
    Hey, I'm just burning time before I hit the gym.

    *looks at watch* 2 more hours.

  8. #8
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by TeenGettingBig View Post

    Monday: Upper
    5x5 Bench Press
    5x5 Military Press
    3x8 Dumbbell Rows
    3x8 Dips
    ----------------------
    2x10 Skull Crushers




    Tuesday: Lower
    5x5 Squats
    3x8 SLDL
    3x8 Front Squat
    ----------------------
    3x15 Calve Raises





    Thursday: Upper

    5x5 Incline Dumbell Press
    5x5 Barbell Rows
    3x8 Dips
    3x8 Pull-Ups
    ----------------------
    3x8 Power Shrugs




    Friday: Lower
    5x5 Deadlifts
    3x8 Squats
    3x8 Front Squats
    ----------------------
    3x12 Calve Raises
    There it is with corrections I've made.

    You can go ahead and fix mine DSmith.

  9. #9
    phil 4:13 Bako Lifter's Avatar
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    Actually, you could just do one of the routines on this site.

    Baby Got Back or WBB 1.1

  10. #10
    Senior Member DSmith22's Avatar
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    yeah im pretty pissed cause we are on lock down in the barracks because there is a typhoon about to hit us and I cant go to the gym. I dont know what to do I feel lost lol.

  11. #11
    Senior Member DSmith22's Avatar
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    there is nothing wrong with that 4 day split I personally like the 5x5 workout I only did it with squats but I seen good strength increase with it.

  12. #12
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    Dsmith - Bill Starr's ?

    Good job on the revised split Bako.
    Starting over...

  13. #13
    Senior Member DSmith22's Avatar
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    yeahs I was doing Bill Starr's version for a little bit

  14. #14
    Former Fatass Unreal's Avatar
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    Bakos looks better. The original had too much. I also don't like conventional deads and squats on the same day. I would do SDLSs with squats as they are more of a hamstring exercise compared to a full body, and move the normal deads to the 2nd lower day.
    Nick V

  15. #15
    Senior Member Vapour Trails's Avatar
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    You need half that volume and fewer exercises. Remember its a 4 day a week program, you do not need to hammer each muscle like this is.
    That's a picture of Scarlett Johansson.

  16. #16
    Grammar Nazi BG5150's Avatar
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    On lower day 2, change front squats to lunges.
    There are no stupid questions, just stupid people.
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  17. #17
    Senior Member DSmith22's Avatar
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    Quote Originally Posted by BG5150 View Post
    On lower day 2, change front squats to lunges.
    That could be a very helpful move!

  18. #18
    Bodybuilding Mythbuster
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    I'd also drop the DB rows and skulls. They are not mass or strength movements as opposed to the other ones.

    If you are pressing (bench and military) along with dips you do not need skulls (likely overkill for such a small muscle group). Do a seated or T-bar row in place of the DB rows. Reduce military press to three sets and put them after the rows. Remember you are hitting shoulders with all your chest and back work as well so they don't need that much direct work.

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