T Nation

Upper Lower Split Opinions

what do you guys think of this routine i found it on the internet was looking for some opinions.

upper body a

Bench Press
3 sets of 6-8 reps.

Rows
3 sets of 6-8 reps.

Incline Dumbbell Press
3 sets of 8-10 reps.

Lat Pull-Downs
3 sets of 8-10 reps.

Lateral Raises
2 sets of 10-12 reps.

Triceps Press-Downs
2 sets of 10-12 reps.

Dumbbell Curls
2 sets of 10-12 reps.

lower body a

Romanian Deadlifts
3 sets of 6-8 reps.

Leg Press
3 sets of 10-12 reps.

Seated Leg Curls
3 sets of 8-10 reps.

Standing Calf Raises
4 sets of 6-8 reps.

upper body b

Pull-Ups
3 sets of 6-8 reps.

Barbell Shoulder Press
3 sets of 6-8 reps.

Seated Cable Row
3 sets of 8-10 reps.

Dumbbell Bench Press
3 sets of 8-10 reps.

Dumbbell Flyes
2 sets of 10-12 reps.

Barbell Curls
2 sets of 10-12 reps.

Skull Crushers
2 sets of 10-12 reps.

lower body b

Squats
3 sets of 6-8 reps.

Split Squats
3 sets of 8-10 reps.

Laying Leg Curls
3 sets of 10-12 reps.

Seated Calf Raises
4 sets of 10-12 reps.

your lower body days seem to be far less volume and exercise. I would put arms on lower body day. then you can do upper/lower/off/upper/lower/off or whatever and arms wont interfere with pressing.

so i can’t do it the way its set up

^^You can do it however you want… But why do you want to do an upper/lower body split like that?

Let me get this straight. You created an account to ask opinions on a fairly standard upper/lower split without having looked through any previous posts (because there are a ton just like this). I’d at least give you the benefit of the doubt if you included experience level/stats/specific questions regarding the routine, but you gave nothing.

And then one person whom you have no idea who they are gives a suggestion and you’re convinced that you can’t do the original, which might work just fine for some people. Rather than give you an opinion that doesn’t matter on this routine, I’m going to tell you to do the slightest bit of reading and look through some of the stickys and articles on this site and others, or ask better a better, more specific question.

[quote]zonaguy10 wrote:
Let me get this straight. You created an account to ask opinions on a fairly standard upper/lower split without having looked through any previous posts (because there are a ton just like this). I’d at least give you the benefit of the doubt if you included experience level/stats/specific questions regarding the routine, but you gave nothing.

And then one person whom you have no idea who they are gives a suggestion and you’re convinced that you can’t do the original, which might work just fine for some people. Rather than give you an opinion that doesn’t matter on this routine, I’m going to tell you to do the slightest bit of reading and look through some of the stickys and articles on this site and others, or ask better a better, more specific question. [/quote]

I never said i can’t do it i meant that if i shouldn’t do it the way it was set up. Keep in mind i found this over the internet and was just looking for opinions on it or perhaps someone would suggest i tweak it a bit like give me an idea of a better way to do this one.

Hope that’s more specific or you than before

[quote]gregron wrote:
^^You can do it however you want… But why do you want to do an upper/lower body split like that?[/quote]

I see maybe you can help me out with a better one or perhaps help tweak this one assuming it needs a tweak and isn’t horrible all together.

Have a read of this thread:

[quote]Grumpig Hunt wrote:
Have a read of this thread:

Im shooting for an upper lower spit to be honest i don’t really see anything like that in that thread.

I followed this exact routine to a T several years ago for 3 months and loved it. The only beef that I had with this routine is that I felt delts and arms were under trained. However, that tends to be the problem with most upper/lower splits. I think that if you prefer hitting each bodypart with a 2x frequency, your best bet is to split the whole body into 3 days:

Monday and Thursday - chest/back
Tuesday and Friday - legs/abs
Wednesday and Saturday - delts/arms

or

Monday and Thursday - push
Tuesday and Friday - pull
Wednesday and Saturday -legs

If you don’t have the time for training six days per week, you can split it up to something like this:

Monday - chest/delts/tris
Tuesday - legs/back/bis

Thursday - delts/chest/tris
Friday - back/legs/bis

But hey, these are just my individual preferences. Some people (especially beginners) get enough stimulation in their arms and delts to get away with the low volume in the routine you outlined above. My advice would be for you to pick a set up that seems logical to you, stick with it for a couple of months, then start to train the way that is best suited for you.

[quote]zonaguy10 wrote:
I followed this exact routine to a T several years ago for 3 months and loved it. The only beef that I had with this routine is that I felt delts and arms were under trained. However, that tends to be the problem with most upper/lower splits. I think that if you prefer hitting each bodypart with a 2x frequency, your best bet is to split the whole body into 3 days:

Monday and Thursday - chest/back
Tuesday and Friday - legs/abs
Wednesday and Saturday - delts/arms

or

Monday and Thursday - push
Tuesday and Friday - pull
Wednesday and Saturday -legs

If you don’t have the time for training six days per week, you can split it up to something like this:

Monday - chest/delts/tris
Tuesday - legs/back/bis

Thursday - delts/chest/tris
Friday - back/legs/bis

But hey, these are just my individual preferences. Some people (especially beginners) get enough stimulation in their arms and delts to get away with the low volume in the routine you outlined above. My advice would be for you to pick a set up that seems logical to you, stick with it for a couple of months, then start to train the way that is best suited for you.[/quote]

your arms get enough work from doing the pressing and pulling movements plus i like the idea of having a day for legs to themselves, and yes the push pull is good i’ve done before but i can no longer workout for more than 4 days schedule is really tight.

There are lots of upper/lower splits out there man, on the top off my head there is DC, 5/3/1, Chads anti-bodybuilder program, HPmass etc. Just pick one and be consistent.

why do you want to do a two way split? what are your stats? don’t just post a general question and expect us to do all the work and just know exactly how you’re built etc… because we’re all magicians

Only thing that really stands out for me is the pushdowns…DIPS baby !!!

[quote]m.jacobs wrote:
your arms get enough work from doing the pressing and pulling movements…[/quote]

Here we go again…

OP, do you mind posting some physique pictures to go along with your stats? (height, weight, best lifts etc…)

if it’s an upper/lower split you’re after, I would just do 5/3/1

Was it written by a guy called Brent?

lol, i only suggested what would make sense to me, and hopefully even out your training time. as others have said, you can do anything you want, put effort into and see results. theres infinite routines out there, i made a suggestion. Best thing to do would be try the fucking routine and see how you like it, then critique it based on YOUR results, because YOUR the one lifting. LOVE YOU :slight_smile:

[quote]m.jacobs wrote:

[quote]zonaguy10 wrote:
I followed this exact routine to a T several years ago for 3 months and loved it. The only beef that I had with this routine is that I felt delts and arms were under trained. However, that tends to be the problem with most upper/lower splits. I think that if you prefer hitting each bodypart with a 2x frequency, your best bet is to split the whole body into 3 days:

Monday and Thursday - chest/back
Tuesday and Friday - legs/abs
Wednesday and Saturday - delts/arms

or

Monday and Thursday - push
Tuesday and Friday - pull
Wednesday and Saturday -legs

If you don’t have the time for training six days per week, you can split it up to something like this:

Monday - chest/delts/tris
Tuesday - legs/back/bis

Thursday - delts/chest/tris
Friday - back/legs/bis

But hey, these are just my individual preferences. Some people (especially beginners) get enough stimulation in their arms and delts to get away with the low volume in the routine you outlined above. My advice would be for you to pick a set up that seems logical to you, stick with it for a couple of months, then start to train the way that is best suited for you.[/quote]

your arms get enough work from doing the pressing and pulling movements[/quote]

I remember when I bought into this “arms don’t need direct work” fallacy led by Mark Rippetoe and carried on by the millions of self-proclaimed internet gurus. The way I saw it was that bodybuilders were on steroids and had no idea of how to train. Well, I went against the grain for a year and a half and paid for it. My arms sucked. After switching to a routine that included direct arm training with a high volume, my arms grew. Who would’ve known that bodybuilders knew what they were doing this whole time?

^ haha great little story