T Nation

Lower/Upper Split Feedback


Fairly new to the site and it has really opended my eyes to training. Been wasting my time with crazy spilts. Looking for some feedback on this split please

Eric Cressey Template
Monday â?? Lower Body
Heavy Movement - Deadlifts 5x5
Assistance Movement - Front Squat 4x6-8
Single Leg Movement - DB Lunge 3x8
Burn Sets - Hamstring Curls 3x12-15

Tuesday â?? Upper Body

Heavy Horizontal Press â?? Bench Press 5x5
Heavy Horizontal Pull - DB Row 5x5
Vertical Press - DB Shoulder Press 4x6-8
Vertical Pull - WG Pulldowns 4x6-8
EZ Curls 3x8-12
Dips 3xFailure
Wednesday - Off

Thursday - Lower Body
Heavy Movement - Back Squat 5x5
Assistance Move - RDLSs 4x8
Single Leg Move - Split Squat 3x8
Burn Sets - Leg Extensions 3x12-15
Friday - Off

Saturday - Upper Body
Heavy Vertical Press - Push Press 5x5
Heavy Vertical Pull - Chin Up 5x5
Horizontal Press - Incline Bench 4x6-8
Horizontal Pull - BB Row 4x6-8
DB Shrugs 3x8-12
Face Pulls 3x8-12
Sunday - Off


looks ok, very similar to 5/3/1. Cressey is a good trainer/coach. why is friday off?


Cressey talks about taking Fiday off and training on Saturday instead just for added recovery and been fresher for the second upper body day, also says it will encourage you to stay in on Friday night or at least not drink if you know you need to train on Saturday.