T Nation

Upper/Lower Split. Good Enough?


#1

Started off training in January using the “bro” split and had some decent results. It occurred to me that I actually have no desire to compete so a more compound based routine may suit me better so I started the below split last week. Just finished the second week this morning and have found it really enjoyable although don’t leave the gym as knackered as I did doing the “bro” split.

Guess my question is does the below split look enough for an average Joe looking to gain size and strength? (obviously considering diet and rest are in check, which I think they are)

Upper Workout A
Bench Press 3 X 6 - 8
Bent-over Row 3 X 6 – 8
Incline DB Press 3 X 8 – 10
Close Grip Pulldowns 3 X 8 – 10
Seated Dumbbell Shoulder Press 3 X 8 – 10
Tricep Push downs 3 x 10 – 12

Lower Body Workout A
Squats 3 X 6 – 8
Back Extensions 2 X 10 – 12
Split Squat (Rear Foot Elevated) 2 X 10 – 12
Calf Raise 4 X 8 – 10
Barbell Curl 3 X 8 – 10

Upper Body Workout B
Overhead Barbell Press 3 X 5 – 7
Pull-Ups 3 X 6 – 8
Close Grip Bench 3 X 8 – 10
Seated Cable Row 2 X 8 – 10
Incline Fly 2 x 8 - 10
Parallel Bar Dips 3 X 10 – 12

Lower Body Workout B
Deadlift 3 X 5
Leg Press 3 X 8 – 10
Leg Curl 3 X 8 – 10
Seated Calf Raise 4 X 10 – 12
Preacher Curl 3 X 8 – 10


#2

The key to this is as much about a progression model rather than exercise selection. What kind of progression model are you using?

The key to this is as much about a diet plan as it is about exercise selection. What diet plan are you using?


#3

Hi,

Thanks for the reply.

I’m 37 and 15 1/2 stone. Also do a desk job.

With regards to progressive overload I work my sets up to the desired rep range with the same weight. If i have managed to hit the top end of the rep range on all 3 sets then the following week I will look to add some weight to the bar. if not then the following week I will look to hit the top end of the rep range with the same weight.

In terms of diet the below is daily

Fitday brings it out circa 3200/3400 per day

Post Workout:

50g Whey

50g Protein Works Ultra Carb

1 medium Banana

Breakfast:

1 x Granary

2 x no fat bacon

2 x poached egg

250ml Semi Skimmed milk

Lunch:

175/200g Beef Mince (various ways i.e chilli etc) r 200g Chicken

50g Jasmine Rice (Raw Weight)

250ml Semi Skimmed Milk

Apple

Afternoon:

2 Scoops Protein Works Matrix

1 Banana

Dinner:

Either 3 egg omelette or 175g Chicken

Either 200g sweet potoato or 50g Jasmine Rice (Raw Weight)

500ml Semi Skimmed Milk

Pre Bed:

200g greek yoghurt

1 banana