T Nation

New Upper/Lower Split


#1

Had my first upper day (push emphasis) today. Felt amazing, an entire upper body pump is something to behold for sure. I'll go ahead and post exactly what I did to sort of show what I'm doing. Any glaring stupidity should be pointed out. Also, being my first session I didn't push the weights too high to sort of feel my way through it.

Bench 3x6-8
175x8
175x8
175x8

Pull ups 3x10 bodyweight

Dips 4x8-10
Bw x 10
Bw x 10
Bw+10x 10
Bw+10x10

Rows 4x8-12
135x10 (forgot I was aiming for 12)
135x12
135x12
135x12

Incline bench 4x8-12 I do these differently, firstly I'm only touching the bench with my upper back and butt so that my chest is pushed out, and then instead of touching my chest and locking out, I am stopping a few inches above my chest and below lockout, it's a great way to hit the upper chest and takes tension off the shoulders.
135x12
135x12
135x12
135x12

Rear OHP 4x8-10
85x10
85x10
85x10
85x10

Barbell Curls 2x12-15
50x15
50x15

Skullcrushers 2x12-15
50x15
50x15

Total volume: 23,470 pounds

Tomorrow I'll be doing lower day with an emphasis on the squat.

Overall schedule will look like this.

Monday: Upper (push emphasis)
Tuesday: Lower (squat emphasis)
Wednesday: Off
Thursday: Upper (pull emphasis)
Friday: Lower (hinge/deadlift emphasis)
Weekend: Off/conditioning


#2

[quote]Leonard2580 wrote:
Monday: Upper (push emphasis)
Tuesday: Lower (squat emphasis)
Wednesday: Off
Thursday: Upper (pull emphasis)
Friday: Lower (hinge/deadlift emphasis)
Weekend: Off/conditioning[/quote]
I’m presuming the difference between a push emphasis and pull emphasis is the number of back vs chest/shoulder exercises? Push day having four presses and two pulls (not counting arm work) and vice versa on pull day? I’d just make sure you’re using different exercises and/or set/rep schemes on the different days to avoid overworking any single movement pattern.

If so, just pay attention that you’re basically having a big back day right before your hinge/deadlift workout (I figure you’ll be hitting at least one or two deadlift variations in that workout). Maybe swap the push/pull days within the week so upper pull comes before squat day? It’s not a deal-breaker, just something to consider.

I don’t know about that incline technique you explained. Sounds like you’re kinda arching on the incline bench, which would essentially make it closer to a flat press or low incline? No chance to just do something like a low incline DB press instead? Again, not a deal-breaker. If you feel it primarily in the upper chest and it doesn’t pre-fatigue you before the overhead work, no biggie.

Also, don’t neglect single-leg work in one or both lower sessions. Is there a specific goal you’re shooting for with this current plan?


#3

[quote]Chris Colucci wrote:
I’m presuming the difference between a push emphasis and pull emphasis is the number of back vs chest/shoulder exercises? Push day having four presses and two pulls (not counting arm work) and vice versa on pull day? I’d just make sure you’re using different exercises and/or set/rep schemes on the different days to avoid overworking any single movement pattern. [/quote]
On my emphasis days, I focus on a main movement. So push day I start off with bench and do a lot of benching, but also do a little work that more focused on form and good technique with the opposite days main lift. So on pull day, I also do so light benching to get in some extra technique work and try to improve my form. I just like to do those in between other pulling movements to kind of break things up.

I deadlift on my Lower-Squat day, and my Lower-Deadlift day. I keep my two upper days for purely upper body movements.

I did a fairly bad job of explaining it, those are more of my cues I use. But I feel incredible tension in my upper chest and it doesn’t irritate my shoulders like regular incline benching does.

[quote] Also, don’t neglect single-leg work in one or both lower sessions. Is there a specific goal you’re shooting for with this current plan?[/quote] I had actually planned on adding some, was thinking some weighted lunges or BSS.

And not really shooting for a big goal or PR. I have ran variations of PPL since I started lifting a little under 2 years ago and saw amazing progress, but I really felt like changing it up and experimenting a little before I leave for basic training this summer and my lifting is interrupted for a few months. I’m just trying to improve a little bit every workout and see how I feel. After doing it for a week I feel very good and I’ve enjoyed the workouts so far.