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Old 01-01-2012, 05:57 PM   #1
punkguitarist
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An Upper/Lower Split that worked well for me...

I did this upper/lower split for years and had good results from it.

I did this 3x a week (mon: upper 1, wed: lower 1, fri: upper 2, mon: lower 2, wed: upper 1, etc.) but you could do it 4x a week if you have good recovery.

Heavy is 3 sets of 4-6 reps, light is 3 sets of 8-12 reps. Arms, calves, and abs was whatever I felt like doing. Usually for my rows though I'd make the rep range a little higher because I felt like doing rows in the 4-6 rep range made me form turn to shit. So my heavy row day would be something like 6-8 and my light row day would be 12-15.

I would rotate out exercises whenever they stalled, and deload around every 7-8 weeks.

Upper 1
Horizontal press (heavy)
Horizontal row (heavy)
Vertical press (light)
Vertical pull (light)
Arms

Lower 1
Squat Variation (heavy)
Hams (usually romanian deads) (light)
Calves
Abs


Upper 2
Vertical press (heavy)
Vertical pull (heavy)
Horizontal press (light)
Horizontal row (light)
Arms

Lower 2
Deadlift variations (heavy)
Leg Press or Hack Squats or any other machine squat (light)
Calves
Abs

I would use both a mix of freeweights and machines (usually hammerstrength). I sticked with freeweights for the "heavy days" and would use machines for the lighter days (but sometimes still used free weights for the light days as well)

Last edited by punkguitarist; 01-01-2012 at 06:03 PM.
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Old 01-29-2012, 07:03 AM   #2
Alex_Steele
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That looks good. The muscle gets a varied stimulus (heavy/moderate) as well as a varied frequency- 3 days rest, then a 5 day rest. Keeps the muscles pumped up and active.
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Old 01-29-2012, 06:19 PM   #3
Bernimx
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Can't go wrong with this setup.
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5 to 10% off at trueprotein, code: BDB830
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Old 03-31-2012, 03:19 PM   #4
IntenZe
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Would this work during a cut?
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Old 03-31-2012, 03:39 PM   #5
exmgtoo
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looks solid pg.
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Old 04-03-2012, 01:37 AM   #6
Yev33
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I used to follow a split very similar to the one you posted.
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Old 04-04-2012, 02:36 PM   #7
Paul D
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Very nice setup. I'm a big fan of upper/lower splits.
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Old 04-06-2012, 08:04 PM   #8
musclemilk
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Very nice setup
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Old 04-29-2012, 01:37 PM   #9
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Started this setup last week. Really liking it. Used something similar to this before but not quite the same.
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Old 05-07-2012, 10:12 AM   #10
cmc
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Starting this today
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split, upper or lower, worked


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