T Nation

Upper/Lower Volume

First post here (long time follower) - looking for some info on proper volume for an upper/lower split.

I’m coming back after a 5 month layoff from the gym (went backpacking for 3 months and then moved to a new city), but finally ready to get back into the groove of things. I had previously worked out consistently for a solid year and went from about 155 lbs to 180 lbs. I’ve lost about 10 pounds since then and gained a bit of body fat. I’d say current stats are roughly:

Height: 6’3"
Weight: 170 lbs
BF: 12-14%

Looking to run an UPPER/LOWER/OFF/REPEAT for a while to gain back a strength base and cut down to 10% BF before beginning a long lean bulk.

Any input on the following split (mostly based off Lyle McDonald), especially concerning overall volume would be great!

Upper A

Bench Press 4x6-8
Reverse-grip Row 4x6-8
Overhead Press 3x10-12
Lat Pulldowns 3x10-12
Incline Dumbbell Flyes 2x10-12
Reverse Flyes 2x10-12
Barbell Shrug 2x10-12
Skullcrushers 2x10-12
Barbell Curls 2x10-12

Lower A

Squats 4X6-8
Romanian Deadlift 4X8-10
Leg Extension 3X10-12
Calf Raises 4x6-8
Seated Calf Raises 3X10-12
Cable Crunch
Hanging Leg Raises

Upper B

Incline Bench Press 4x6-8
Pull-up 4x10-12
Dumbbell Bench Press 3x10-12
T-Bar Row 3x6-8
Lateral Raises 2x10-12
Rear-delt Raises 2x10-12
Dumbbell Shrug 2x10-12
Overhead Dumbbell Extension 2x10-12
Hammer Curls 2x10-12

Lower B

Deadlift 4X6-8
Leg Press 4X8-10
Leg Curl 3X10-12
Standing Calf Raises 4X6-8
Seated Calf Raises 3X10-12
Decline Sit-ups
Hanging Knee Raise

My main concern is that the direct arm work is a bit low (considering I tend to respond better to higher volume given how long my arms are), but I definitely want to avoid overtraining.

Any thoughts are appreciated!

Here’s a sample of my diet (if it helps). I think my maintenance is around 3000 CA.

6AM:
1 scoop Optimum Gold Standard 100% Whey
1 green apple
(232 calories, 24g protein, 34g carbs, 1g fat)

GYM:
1/2 scoop Gatorade Power
1 scoop Optimum BCAA 5000 Powder
(50 calories, 0g protein, 13 carbs, 0g fat)

8AM:
1/4 scoop Optimum Pro Complex Gainer
1 scoop Optimum Gold Standard 100% Whey
1 scoop Optimum Glyco-Maize
1 scoop Optimum Creatine Monohydrate
(422 calories, 39g protein, 61g carbs, 3g fat)

9AM:
2 whole eggs + 2 eggs whites
1 cup steel cut oats
1/4 cup blueberries (+1 tsp honey)
1/4 cup non-fat milk
(396 calories, 29g protein, 39g carbs, 13g fat)

12PM:
6 oz chicken breast
1/2 brown rice
1 cup stir fry veggies
1/4 cup teriyaki sauce
(450 calories, 51g protein, 40g carbs, 8g fat)

3PM:
6 oz. chicken breast
1 cup squash
1 sweet potato
1 tsp olive oil
(429 calories, 46g protein, 43, 7g fat)

5PM - 3 mile run or 800m swim

6PM:
6 oz flank steak
1 cup asparagus
1 cup baby spinach & spring mix
1 tbsp raspberry vinaigrette
1 tablespoon walnuts
1 tsp olive oil
(477 calories, 47g protein, 13 carbs, 25g fat)

9PM:
1 scoop Optimum Gold Standard 100% Casein
(130 calories, 24g protein, 0g carbs, 1g fat)

TOTAL: 2565 calories, 258g protein, 235g carbs, 57g fat)

[quote]Ivan Fyodorovich wrote:
First post here (long time follower) - looking for some info on proper volume for an upper/lower split.

I’m coming back after a 5 month layoff from the gym (went backpacking for 3 months and then moved to a new city), but finally ready to get back into the groove of things. I had previously worked out consistently for a solid year and went from about 155 lbs to 180 lbs. I’ve lost about 10 pounds since then and gained a bit of body fat. I’d say current stats are roughly:

Height: 6’3"
Weight: 170 lbs
BF: 12-14%

Looking to run an UPPER/LOWER/OFF/REPEAT for a while to gain back a strength base and cut down to 10% BF before beginning a long lean bulk.

Any input on the following split (mostly based off Lyle McDonald), especially concerning overall volume would be great!

Upper A

Bench Press 4x6-8
Reverse-grip Row 4x6-8
Overhead Press 3x10-12
Lat Pulldowns 3x10-12
Incline Dumbbell Flyes 2x10-12
Reverse Flyes 2x10-12
Barbell Shrug 2x10-12
Skullcrushers 2x10-12
Barbell Curls 2x10-12

Lower A

Squats 4X6-8
Romanian Deadlift 4X8-10
Leg Extension 3X10-12
Calf Raises 4x6-8
Seated Calf Raises 3X10-12
Cable Crunch
Hanging Leg Raises

Upper B

Incline Bench Press 4x6-8
Pull-up 4x10-12
Dumbbell Bench Press 3x10-12
T-Bar Row 3x6-8
Lateral Raises 2x10-12
Rear-delt Raises 2x10-12
Dumbbell Shrug 2x10-12
Overhead Dumbbell Extension 2x10-12
Hammer Curls 2x10-12

Lower B

Deadlift 4X6-8
Leg Press 4X8-10
Leg Curl 3X10-12
Standing Calf Raises 4X6-8
Seated Calf Raises 3X10-12
Decline Sit-ups
Hanging Knee Raise

My main concern is that the direct arm work is a bit low (considering I tend to respond better to higher volume given how long my arms are), but I definitely want to avoid overtraining.

Any thoughts are appreciated![/quote]

looks pretty good to me.

you seem kind of slim to be thinking about a cut. if you’re going to bulk anyway, just eat at maintenance.

9 exercises on upper body days seems a bit much to me. I’d drop a few. With less exercises you’ll be able to focus much better on the sets your doing. Sometimes less is better.

On upper A I’d drop Incline dumbbell flies, Reverse Flies, Shrugs and maybe even Skull Crushers. I would add Weighted Parallel Bar Dips 5 sets of 8-10. I would add more sets of Barbell Curls to 4 or 5 sets.

Upper B I would probably do Incline Dumbbell press for 5 sets but dump the flat DB press. Your already doing flat Barbell bench on Upper A. Maybe dump the shrugs as well. I’d dump the TB Row as you did BB row on Upper A and replace it with One Arm Dumbbell row but for 4 or 5 sets of 10 -12.

Also you have 7 sets of calf exercises on both lower body days. I’d drop that to 3 or 4. If you like doing seated calf raises then maybe do 3 or 4 sets of that on say lower A and 3 or 4 sets of straight leg calf raises on lower B.

Also 8 reps of deadlifts is too many IMO . A lot of top powerlifters never go over 5 reps as it’s hard to maintain good form. Reps in the 3-5 range seem to work best.

Overall I like what you are doing but just keep in mind you don’t have to do something for everything. With a few less exercises you will be able to put more effort and focus into the ones you are doing.