T Nation

Is My Upper/Lower Split the Best It Can Be?


#1

Upper body Chest, Arms, Shoulders
3 day a week
Lat pull down
Bench Press
Overhead Press
Tricep Extensions
Bicep Curl
Shrugs

1 day
-Squats
-Walking Lunges
-Romain deadlifts
-Leg Extension
-Calf Raise

I want to get build as much Mass as possible and get bigger is my routine gonna help with that


#2

Why do you plan on training your lower body only once a week?


#3

Try this instead:

Monday
Barbell Bent Over Row. Ramp up to 3 working sets of 5-7 reps.
Barbell Bench Press. Ramp up to 3 working sets of 5-7 reps.
Face Pulls 5 sets of 12-15.
Dips 3 x 10-15.
EZ Bar Curls 3 x 6-8.

Tuesday
Squat 5 x 5-7.
Romanian Deadlifts 5 x 5 -7.
Straight Leg Calf Raises 3 x 10-12.
Ab Wheel Roll Out

Thursday
Weighted Pullups 5 x 5-7 ( ramping sets.) Do one more set of body weight to failure.
Incline Dumbbell Bench Press 3 x 8-10.
Dumbbell Bent Over Row. 3 x 10-12.
Overhead Machine Press ramp up to 3 working sets of 8-10 reps.
Dumbbell Lateral Raises 5 x 10-12.
Rope Push Downs 3 x 10-12. (Super set with below).
Dumbbell Curls 3 x 8-10

Friday
Trap Bar Deadlift ramp up to 3-5 reps.
Leg Press ramp up to 3 sets of 10-15 reps. (Do 3 drop sets on last set.)
Leg Curls 3 x 8-10.
Seated Calf Raises 3 x 15-20.
Leg Raises


#4

Why do you feel you need to write your own program?
Do you also build your own equipment?
Manufacture your own car?
Construct your own house?
No, you let the experienced professionals do it. Why reinvent the wheel?


#5

[quote]soulman247 wrote:
Upper body Chest, Arms, Shoulders
3 day a week
Lat pull down
Bench Press
Overhead Press
Tricep Extensions
Bicep Curl
Shrugs

1 day
-Squats
-Walking Lunges
-Romain deadlifts
-Leg Extension
-Calf Raise
[/quote]

For the record, this is not a routine, this is a list of exercises that you know. What Angus1 has given you is a routine, in that it includes sets and reps as well as a progression scheme for the big lifts. You’ll notice that Angus1 is big and strong as a mtherfcker because he understands this.


#6

[quote]soulman247 wrote:
Upper body Chest, Arms, Shoulders
3 day a week

[lower body stuff]
1 day [/quote]
Right off the bat, the fact that you’re okay with this blatant overemphasis (or really, de-emphasis) is a bag sign.

Lots of useful info so far. I’ll just add that, if you want to add “as much mass as possible”, you need to think about nutrition at least as much, if not more, than you think about training.

Last thing, regarding “Is My Upper/Lower Split the Best It Can Be?”:

Very rarely is anyone’s plan “the best it can be.” You’re always going to adjust, adapt, tweak, and fine-tune as you go along, month to month, week to week, sometimes session to session. Definitely have a more general bigger picture plan in place, but adaptability is much more important than trying to lock in “the perfect routine”.


#7

At the very least you need to add a rowing movement on your upper day and also the deadlift to your lower day.

I do an Upper/Lower split too. I like it very much. It runs normally like this:
Upper Day
Lower Day
Rest
Upper Day
Lower Day
Rest

When I’m on a good run, life is in order and my body is handling it all, then this is what happens:
Upper Day
Lower Day
Upper Day
Lower Day
Rest
Upper Day
Lower Day etc…

Keep optimizing but also keep things basic and balanced. For every push there has to be a pull.

Edit: I see you got a deadlift there.