This is my new upper/lower split that I will start on Mon. I am going for the low volume/high frequency straight to point program. Any thoughts or suggestions would be appreciated.
Day 1 upper
Push Press vertical push
BB Row horizontal pull
weighted push-ups horizontal push
weighted chins vertical pull
DB OH Tri-ext. Accessory
Day 2 Lower
BB Squat Lower Push
Cleans Lower pull
abs
Day 4 Upper
DB low incline horizontal push
weighted pullup vertical pull
dips vertical push
DB snatch
BB curl Accessory
Day 5 Lower
Deadlift lower pull
Front Squat lower push
abs
Looks good, but Id add a little more to lower day.
-The Truth
looks good but i’d stack the vertical pushs and pulls back to back as well as the horizonal pushs and pulls then alternate every week.
example:for day 1
week 1
push press—vpress
weighted pull-ups—vpull
bench—hpush
bb row—hpull
week 2
weighted pull-ups—vpull
push press—vpress
bb row—hpull
bench—hpress
week 3
bench—hpress
bb row—hpull
push press—vpress
weighted pull-ups—vpull
week 4
bb row—hpull
bench—hpress
weighted pullups—vpull
push press—vpress
this method causes a neuro effect which allow you to recover quicker between sets and is even more effective if you use alternating sets. usually cuts rest times in half
example assuming you rest 3-5 minutes between sets
push press rest 2 minutes
weighted pull-ups rest 2 minutes
push press rest 2 minutes
weighted pull-ups rest 2 minute
etc.
thanks