what's a good 4 day upper/lower split routine?
What's a good 4 day upper/lower split routine?
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>Day 1 upper body
>Day 2 lower body
>Day 3 upper body
>Day 4 lower body
Day 1
Squat 4-8 sets x 2-4
Deadlift variant 4-6 sets x 4-8 reps
Quad, hamstring, abs, hips, and back hypertrophy, 2-5 sets of 8-20 reps body part
Day 2
Bench 4-8 sets x 2-5 reps
OHP variant 4-6 sets x 4-8 reps
Shoulder, arms, chest, and back hypertrophy 2-5 sets of 8-20 reps per body part
Day 3
Deadlift 4-8 sets x 2-4 reps
Squat variant 4-6 sets 4-8 reps
Same hypertrophy work as day 1 but vary it a bit
Day 4
OHP 4-8 sets x 2-4 reps
Bench variant 4-6 sets 5-10 reps
Same hypertrophy work as day 2 but vary it a bit
If you're efficient you should be done within 80 minutes or less.
lyle mcdonald's generic bulking routine
This
Day 1: bench + accessory lifts (tricep extension, flies, etc.)
Day 2: squat + accessory lifts (most random leg stuff)
Day 3: rows + accessory lifts (curls, pullups, etc.)
Day 4: didly + accessory lifts (most random leg stuff again)
...
big lifts only once a week?
5/3/1. Buy the book. Don't be a pussy. Eat meat and eggs. Fuck your wife. Pay me. Fuck you.
This
Candidos Linear Progression
Brian Assrule Linear Upper/Lower
...
>Day 1 upper body
>Day 2 upper body
>Day 3 upper body
>Day 4 upper body
muscleandstrength.com
What do you think of this one?
>wears top that says 'sex'
why are girls sluts?
Do 531. Fuck you. Buy the book. Pay me. Eat meat. Lift. Shut up
Double this. It's good
You are only not because grills won't fuck you at will. Your anger is an expression of jealousy, young padawan.
?
A/B/x/C/D/x/x
x = rest day (or active rest like stretching, cardio, yoga, etc)
A
Bench variation 3-5 sets of 3-8 reps
OHP variation 3-5 sets of 6-12 reps
chest/shoulders/arms accessories
B
Squat variation 3-5 sets of 3-8 reps
DL variation 3-5 sets of 6-12 reps
leg/back/abs accessories
C
OHP variation 3-5 sets of 3-8 reps
Bench variation 3-5 sets of 6-12 reps
shoulders/chest/arms accessories
D
DL variation 3-5 sets of 3-8 reps
Squat variation 3-5 sets of 6-12 reps
back/legs/abs accessories
I'm doing something like this and my aesthetics improved a bit
What should I experct if I switch to 531 from this?
not op
i am trying to get away from doing big lifts more than 2 a week, 1 heavy day and 1 hypertrophy day. i find it is starting to put a strain on my cns and i think it is making me produce even more cortisol.
imo
Squat 1x8 4x5
Deadlift 1x12 2x5
Leg Press 4x8
Single Leg Press 3x12
Leg Extensions 3x8
Leg Curls 3x8
Calf Raises 3x12
Bench 4x8
Overhead Press 3x8
Rows 4x12
Lat Pull Downs 3x12
Curls 4x8
Pull-Downs 4x12
Flyes 3x12
Skullcrusher 4x10
Bench 4x5 1x3
Overhead Press 4x5 1x3
Rows 1x8 4x5
Lat Pull Downs 3x12
Curls 4x8
Pull-Downs 4x12
Flyes 3x12
Skullcrusher 4x10
Squat 1x5 2x3
Deadlift 1x5 2x3
Leg Press 4x8
Single Leg Press 3x12
Leg Extensions 3x8
Leg Curls 3x8
Calf Raises 3x12
>wendler posting 2015+3
Shiggy, but made me laugh.
This is why no program can fit all. We are all different. Find a basic compound program and tweak it to your needs and goals
can someone tell me if this is a good or bad idea?
>day 1 - upper
heavy bench
light ohp
arm accessories
pullups
>day 2 - lower
heavy deadlifts
light squats
leg/lower back accessories
rest
>day 3 - upper
light bench
heavy ohp
arm accessories
pullups
>day 4 - lower
light deadlifts/deadlift variants
heavy squats
leg/lower back accessories
you get the general idea. or is it better to have all heavy upper lifts on day 1 and light upper lifts on day 3, and same for lower?
That's 531 nothing new
bump
I wanted some rear delt work and deadlifts in that routine, are these changes ok? What sets/reps for the deadlifts?
Upper Bench:
Bench 3x5 2-3 minutes rest
Pendlay row 3x6-8 2-3 minutes rest
OHP 3x8-12 2-3 minutes rest
Pulldown/Pullup/Chinup 2-3x8-10 1.5 minutes rest
Pushdowns 2x8-12 SS facepulls 3x10-15 1.5 min rest
DB curls 3x8-12 1 min rest
Lower Squat:
Squat 3x5
RDL 3x8-12
Leg press 3x8-12
Leg curl 3x8-12
Calf raise 5x8-12
Ab wheel 3x8-12
Maybe a forearm exercise
Upper OHP:
OHP 3x5 2-3 minutes rest
T-bar row 3x6-8 2-3 minutes rest
Bench or DB/InclineDB bench 3x8-12 2-3 minutes rest
Pulldown/Pullup/Chinup 2-3x8-10 1.5 minutes rest
Skullcrushers 3x8-12 1 min rest SS Lat raises 2-3 10x15 1.5 min rest
Ez-bar curls 2x8-12 1 min rest
Lower Deadlift:
Deadlift 3x5
Squats 3x6-8
Leg press 3x8-12
Leg curl 3x8-12
Calf raise 5x8-12
Leg raises/cable twists 3x8-12
Maybe a forearm exercise