T Nation

Minimalist Upper/Lower Split for Size and Strength


Happy Holiday's everyone!

I currently love training layer-system style. I love doing 10-15+ sets of big basic exercises and calling it a day. However I've recently moved and in my new gym that simply isn't feasible (1 rack for the whole gym!).

Anyway, I thought about it and I think I need to take a minimalist approach to keep gaining size and strength. ABBH worked for me a few years back, but I can't do the 10 sets of bench without getting kicked of the rack.

CT, everyone, would you mind giving me your opinion on the below plan? -Upper/Lower split, keeping strength work in and adding pump work for arms after upper days as that's my weakest body-part(s) -taking a leaf out of your Double Stimulation Training! :slightly_smiling:

Many thanks in advance as always!


Slight Decline Bench 5x5/4/3/2/1 (raise weight each set)
Slight Incline Press 2-3 Pump sets (aim for 40-50 total reps)
Chin Ups 5x10


Squats 5x5/4/3/2/1
Leg Press 2-3 Pump sets
a. Cable Curls 3x5-4-3-2-1 (Max Pump Style; 5reps-5sec hold-4reps-4sec hold...)
b. Cable Extensions 3x5-4-3-2-1


Power Hang Cleans 6x3/3/2/2/1/1 (raise weight each set)
Cable Rows 2-3 Pump sets
Dips 5x10


Front Squats 5x10
a. Cable Curls 3x5-4-3-2-1
b. Cable Extensions 3x5-4-3-2-1

Thanks again, and Merry Christmas!