T Nation

Help With Upper/Lower Split

Hey All,

I need help developing a Upper/Lower Split, 4 days a week, that will help me gain size and strength.

I have been following a body part split for a long time, and I am starting to plateau.

I am 5’11, 175-180 lbs., and I am lean. I play wide receiver for my high school football team.

I enjoy doing compound moves and olympic lifts like cleans.

My diet consists of 7-8 clean meals/shakes/bars a day.

Any help is appreciated!

What are your favorite two exercises per bodypart?

I like squats, front squats, split squats, lunges, stiff leg deadlifts, deadlifts, lat pulldowns/chins, rows, power cleans, shoulder press, bench press, incline press, dips, skull crushers, barbell curl, preacher curl

Day 1. Quad-dominant ie; squats, front squats, leg press, lunges, Bulg. squats.

Day 2. Vertical pull and vertical push/press ie; Chins, pulldowns (various grips), pullovers then military press, standing db press, behind neck press, high incline press bbl or dbl.

Day 3. Hip/glute/ham-dominant ie; Deads, SLDL, cleans, good mornings, high pulls, leg curls.

Day 4. Horizontal pull and push/press ie; bbl rows, db rows, upright rows, seated cable rows, shrugs then bench press bbl or db, dips, pushups, decline work.

Lots of overlap if you’re not careful though.

The program derek gave you is good.

also check out westside for skinny bastards- a great program for young athletes like yourself

[quote]derek wrote:
Day 1. Quad-dominant ie; squats, front squats, leg press, lunges, Bulg. squats.

Day 2. Vertical pull and vertical push/press ie; Chins, pulldowns (various grips), pullovers then military press, standing db press, behind neck press, high incline press bbl or dbl.

Day 3. Hip/glute/ham-dominant ie; Deads, SLDL, cleans, good mornings, high pulls, leg curls.

Day 4. Horizontal pull and push/press ie; bbl rows, db rows, upright rows, seated cable rows, shrugs then bench press bbl or db, dips, pushups, decline work.

Lots of overlap if you’re not careful though.[/quote]

overlap is good

Thanks Derek!

[quote]ZYL281 wrote:
also check out westside for skinny bastards- a great program for young athletes like yourself[/quote]

x2

[quote]Joe Brook wrote:

overlap is good[/quote]

Yes. I was just concerned with the low back area. I know mine gets overtrained pretty easily with heavy squatting and deads in the same week.

Oh yeah, I’m a big fan of 5x5 on the BIG movements like bench/squats/deads and anywhere from 4x6, 3x8 and 2x12 on the other stuff. And usually in THAT order.