T Nation

Revised Upper/Lower Split Critique


#1

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


#2

Looks good, but Id add a little more to lower day.

-The Truth


#3

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