I know there are a few programs that revolve around a upper/lower split such as WSFSB. I'd like to have at least 4 training days a week, anything less and it feels like im doing nothing.
I was wondering after I finish my current program in 8 weeks should I design my own upper/lower strength program or just do something like WSFSB 3. So if anyone got suggestions about other programs or advice on designing an upper/lower split that would be helpful.
thursday: military press - working up to 2 work sets of 8 reps lat pulldown - working up to 2 work sets of 8 reps rear delt flyes - 4x12-15 db shrug - 3x8-10 db curl - 3x8 ez bar triceps extension - 3x8
friday: deadlift - work up to max set of 8 reps lunge - 3x12 leg press - 3x12 abs
I've been doing a WSFSB-esque split for 5 weeks now with GREAT results, but that could just be newbie gains from my first real bulk ever.
Sunday- ME upper A. Bench variation 5RM B. Cable crossover 2x12-15 C. T-bar row 4x6-8 D1. Incline DB press 3x8-10 D2. Lat pulldown 3x8-10 E1. preacher curl 3x10-12 E2. Lateral raises 3x10-12
Tuesday- Leg 1 A. Squat variant 5RM B. SLDL 4x6-8 C1. Leg press 3x10-12 C2. hypers 3x10-12 D1. Standing calf 4x10-12 D2. Weighted decline situps 4xfailure (~12)
Thurs- hybrid rep upper A1. Incline bench 4x6-8 (no rest) A2. Flyes 4x10-12 (2 mins rest) A3. Bent BB row 4x6-8 (no rest) A4. upper back "X row" 4x10-12 (2 mins) In same style as above "giant set" B1. Pullup 3x6-8 B2. Standing BB curl 3x10-12 B3. dips 3x6-8 B4. standing tri extension 3x10-12
Saturday- Leg 2 A. DL variant 5RM B. Front squat 4x6-8 C1. Leg curl 3x10-12 C2. Rev. lunge 3x10-12 D1. Seated calf 4x12-15 D2. hanging leg raise 4xfail
In 5 weeks I've gained 13 lbs, and judging by the mirror not a whole lot is fat, maybe like 3-5 lbs. I've added 25# to my bench 5RM and 20# to my squat 5RM, and gotten stronger in all my support lifts.
I'm not eating too crazy either- 3200 cals on lifting days with 2800 on off days. I do kinda let go on the weekends- the whole sex drugs and rock n roll (and junk food) thing! Most of those cals during the week are PWO though, and I only have carbs in my Surge and my first PWO meal, occasionally with breakfast. I'm gonna be sad when my newbie gains start to slow down =P
One lower session with focus on squats and one on deadlift is the way to go IMO (obviously, you add whatever else you feel you need) I would say though, that if you can structure it so you have a rest day after the deadlift focused workout, that is the way to go eg. M- Lower (squats +) Tu- Upper W - rest Th - Lower ( deadlifts +) F- rest Sa- Upper Su- rest
Nate Were the Ian King idea's you talked about on here cos Ive read a few of his articles but cant remember reading any upper/lower stuff. Could you point me in the right direction.
downintucson Not a bad site at all, read a couple of articles but they were focused on power whereas I want strength at the moment. But Ill definately use it for future reference when my current goals are met.
Don't completely discount anything over 10 reps if your goal is strength. The bulk of training should be lower rep stuff, but unless you're actively trying not to gain muscle, include a bit of the higher rep stuff. It helps
Most of the suff will be like 5x5,6x4 you know that sort of stuff. I dont think im strong enough for my size and until I do Im gonna stick to 10 reps or below. So when I do go back to hypertrophy training Ill be able to lift more.