T Nation

Moving to Lower/Upper for the Winter

For the winter I am switching from 2 days full body to upper lower. Mobility/Stretching is every day.How does it look?

Monday
Squat - 5 Pros/ FSL 3x8
RDLs - 5 sets of 10 reps
Abs 5 sets of 15 reps
Airdyne - 20 minutes

Tuesday
Bench press - 5 Pros/ FSL 3x8
Chin-ups - 5 sets of 10 reps
Triceps Extensions - 3–5 sets of 10–20 reps
Farmers Carry - 3 sets

Wednesday Rest

Thursday
Dead lift, 5 Pros/ FSL 3x8
Goblet Squat 5 sets of 10 reps
Abs 5 sets of 15 reps
Airdyne - 20 minutes

Friday
Military Press - 5 Pros/ FSL 3x8
Bent Over Rows - 5 sets of 10 reps
Barbell Curls 3–5 sets of 10–20 reps
Farmers Carry - 3 sets

Saturday – Airdyne

Sunday - Rest

1 Like

Looks fine.

Do you have a specific goal you are trying to reach?

I am in my 60s add looking to add size and strength. Now that winter has hit I am less active outdoors and thought it would be a good time to change for awhile

Similar to what I’ve been doing for past 6 months or so. Including the farmer’s carries and Rogue Echo bike.

Has really made everything simple and I feel strong.

Good luck!!!

IF you feel like you can’t keep up, try taking out the RDLs and Barbell Rows. You can do push-ups, pull-ups and/or dumbbell rows instead.