Since I’ve started training seriously, I’ve followed a 3-day-a-week program with a fair amount of success. This is the template I currently use:
Explosive Lift 6 x 3
Lower Body Compound 5 x 5
3A) Upper Body Push 5 x 5
3B) Upper Body Pull 5 x 5
Core 5 x 5
Bodyweight GPP Circuit
Well, I’ve been doing this type of training for 6 months now and… I’m bored. So I’ve decided that I’m gonna’ give a 4-day-a-week upper/lower split a try.
Here’s where my problem comes in. All I really know is full body training and I don’t really know how I should set-up an upper/lower split. But I gave it a try anyway. So, I read a lot of articles and posts and here’s what I came up with:
Monday: Lower Body 1
1-Arm Snatch 6 x 3
Deadlift 5 x 5
Full Contact Twist 5 x 5
Lower Bodyweight GPP
Tuesday: Upper Body 1
Bench 5 x 5
Row 5 x 5
Barbell Roll-Out 5 x 5
Upper Bodyweight GPP
Thursday: Lower Body 2
Clean Pull 6 x 3
Squat 5 x 5
Russian Twist 5 x 5
Lower Bodyweight GPP
Friday: Upper Body 2
Push Press 5 x 5
Pull-up 5 x 5
Windmill 5 x 5
Upper Bodyweight GPP
I love the pure simplicity of Squat/ Bench/ Row 5 x 5 style training and this split seems like it would simplify my training even further.
So what do you guys think? Is this a sound, well-balanced program? ? Since there’s less volume per workout, should I maybe consider a different set/rep scheme?
If you have any advice or wisdom to share, please do. As a T-Community, we are made up of some of the most intelligent, experienced lifters on the planet, so I expect you guys have some good stuff to say.
I would take one of the upper body days and also give it a “6x3” type schedule. One day heavy, one day lighter. Also GPP is that: General. No need to split it to upper and lower body.
BTW both these templates (3 and 4 day) are very good.
Lose the stupid barbell rows and try some chin ups or pull ups. When you can hit 5 sets of 8 reps at your bodyweight, add some weight to yourself.
The chin-up/pull-up is the upper body squat.
Thanks for the input guys.
Yeah, I’m still going back and forth on which one to stick with. I gave the “Lower Body 1” workout a try and I didn’t really have as much fun as I do with my 3-day-a-week plan.
I’m actually considering getting in touch with one of T-Nation’s fine coaches, such as Christian Thibadeau or Charles Staley, to help me design the right program for me. I’m not sure the price point on that kind of thing, though.
[quote]Julius_Caesar wrote:
Lose the stupid barbell rows and try some chin ups or pull ups. When you can hit 5 sets of 8 reps at your bodyweight, add some weight to yourself.
The chin-up/pull-up is the upper body squat.[/quote]
There’s no reason not to do both pull-ups and bent-over rows.
[quote]BCpowder wrote:
Julius_Caesar wrote:
Lose the stupid barbell rows and try some chin ups or pull ups. When you can hit 5 sets of 8 reps at your bodyweight, add some weight to yourself.
The chin-up/pull-up is the upper body squat.
There’s no reason not to do both pull-ups and bent-over rows.[/quote]
I know!! They’re totally different movements tha train totally different functions.