3 replies to this topic

[IronInsanity]

I just switched up my routine from a conventional split to an upper/lower split. Here's how it breaks out:

Schedule:
Mondays: Upper Heavy with rep ranges of 5-8
Tuesdays: Lower Moderate with rep ranges of 10-20
Wednesdays: Rest Day
Thursdays: Upper Moderate with rep ranges of 10-15
Fridays: Lower Heavy with rep ranges of 5-8
Weekend: Rest Days

My objective is to maximize both volume and recovery at the same time. I'll have 72-96 hours between all upper/lower workouts, respectively. It also has some components of the P/RR/S (Power/ Rep Range/ Shock) program, which is designed to hit all muscle fiber types.

Anyone else use an upper/lower split? I've done it a couple of times in the past with good success, but this is the first time with the varied load/rep ranges.

[chicken_hawk]

Well, While I don't use an upper/lower split...I do use a 3day split and break upper body into two days separated by a lower body day between. So, pecs,delts,bi's/legs/lats,traps,tris and I use different rep ranges just like you do. All in all I like your routine.

Hawk

[IronInsanity]

How long have you been doing a 3 day split hawk? Are you seeing more progress with the additional recovery?

[chicken_hawk]

IronInsanity, on 19 December 2011 - 04:51 AM, said:

How long have you been doing a 3 day split hawk? Are you seeing more progress with the additional recovery?

I have done this split for over 2 yrs now. It could be a trade off as with an upper/lower your volume per body part would be lower so you could recover faster...however, I feel I need to have more time/volume so I do a 3 day split.

My split looks like this:
M-Pec/delts(low reps), Bi's (high reps)
Tu-Quads(low),Hams/calves(high)
W-Lats/traps(low),Tri's(high)
Th-off
F-Pec/delts(high),bi's(low)
S-Hams/calves(low),Quads(low)
Su-off
M-Lats/traps(high),Tris(low)

I usually do 2 exercises for 4 sets except for say traps,rear delts and abs which might just get 3 or 4.

So like you probably do I have diff exercises for my low and high rep days. This may not be the best split but it gives me the frequency (I favor frequency over volume) and variety I need. I am really pleased with my results...to the point that I have only changed exercises and often will train my bi's and tri;s first in my workout.

Hawk