Anybody use Upper/Lower split?

[CoreyTampa09]

Was considering doing an upper/lower split to compliment my cutting routine for the next 6-8 weeks. Just curious to see if anybody utilizes this and how they like it, perhaps if they can post their routine and I could compare it something I came up with.

Monday-Upper(I figure I can finish this in 50-60 minutes when using 60 second rest intervals) - All the smaller muscles at the bottom I might superset to increase work intensity, capacity...etc.

Incline barbell - 12x10x8
Deadlift - 12x10x8
Military Press - 12x10x8
Lat Pulldown - 12x10x8
Flat Bench - 12x10x8
Close-Grip Cable Row -12x10x8
Dumbell Laterals - 8x8x8x8 (short rest intervals)
Tricep pushdown - 8x8x8x8 (Short Rest Intervals)
Barbell Curl - 8x8x8x8 (Short Rest Intercals)
Barbell Shrug - 8x8x8x8


Tuesday - Lower

Barbell Squat - 12x10x8x6
Standing Calf Raises - 12x12x8x8
SLDL - 12x10x8x6
Leg Extensions - 12x10x8x6
Abs 3 excercises, 1 weighted and 3 sets of each excercise.

Wendesday - Rest

Thursday - Upper from above

Friday - Lower from above

Saturday - Rest

Sunday - Upper from above

Monday - Lower from Above

ETC,ETC

It's a bit similar to HST since it allows me to hit muscle groups 2/3 times per week pending which week.

[MuscleScience]

I did something similar after a prolonged illness and gained back my mass and strenght fairly quickly. It has been a while since I did this and am think about doing it again just as something different. Good Luck.

MS

[CoreyTampa09]

Thanks man for the reply.

[IronReload04]

honestly man, your squat is going to suffer pretty bad doing it the day after deads......

In your split, on your upper, I dont understand why you jump around so much from muscle to muscle......the way i see it, do it, and get it done with....thats just me

I* dont see why you from chest, to back, to shoulders, then back to chest.


Personally, i wuold be overtrained on this

[CoreyTampa09]

Well im alternating from push/pull so I can give each workout as much 100% as I can rather then Do incline bench, military and close grip in a row, by the time i hit closegirp Id be fried.

[IronReload04]

personally, and thats just personally, this is what I would do

This is copy and pasted from your post and I will just do what I would do in capps

Incline barbell - 12x10x8 ONE SET FLAT BENCH AND ONE INCLINE OR 2 SETS SAME EXERCISE
Deadlift - 12x10x8 MILITARY SETS 2 SETS
Military Press - 12x10x8 REPLACE TRICEP PUSHDOWNS WITH 1 SET OF CLOSE GRIP BENCH, DITCH THE LATERALS, AS STATED ABOVE LOSE THE 2ND CHEST EXERCISE
Lat Pulldown - 12x10x8 2 SETS DEADLIFTS
Flat Bench - 12x10x8 ONE SET OF HAMMER LATS AND ONE SET OF LAT PD'S
Close-Grip Cable Row -12x10x8 REPLACE THIS WITH PARELELL BARBELL ROWS 2 SETS
Dumbell Laterals - 8x8x8x8 (short rest intervals) DITCH THESE
Tricep pushdown - 8x8x8x8 (Short Rest Intervals) DITCH THESE
Barbell Curl - 8x8x8x8 (Short Rest Intercals) 2 SETS B.B. CURLS
Barbell Shrug - 8x8x8x8 DITCH THESE MAN, NO NEED FOR EM AFTER DEADS


just my opinion, this is what I would do personally.....Also, i think this is still an awful lot for one training session...Most programs like this do only one set per muscle group....But its your perrogative, i think doing 2 sets is better than 3.

like i said man, these are just my opinions, personally, I might even be overtrained doing 2 sets each like this, i dunno, but like i said most programs like this are one set per muscle group for a reason.

[IronReload04]

also, just somthing to think about for arms, why would you do 4 sets for such a small muscle group but do 3 sets for a large one? doesnt make sense.......personally, even on your split, if your stubborn about going down to one set for every muscle, bi's and tri's would be the one muscle i would take down to only one set if you dont like the idea of every muscle being just one set. In fact, arms dont need much after heavy pressing and pulling perdiod...way overkill

[godkilla]

done a upper/lower split a couple weeks ago, but this is way too much volume for me. it would take me 2 hrs to complete that workout

[CoreyTampa09]

Hmm maybe what Ill do is this now with all of your input.

Incline Barbell - 8x8x8 (5 minutes)
Lat Pulldown - 8x8x8 (5 minutes)
Flat Bench - 8x8x8 (5 minutes)
Close Grip Row - 8x8x8 (5 minutes)
Military Press - 8x8x8 (5 minutes)
Dumbell Laterals - 10x10 (3min 30 sec)
Closegrip Bench Bress - 10x10 (3 min 30 sec)
Suppinating seated Bicep Curl - 10x10 (3 min 30 sec)
Deadlifts - 4 sets of 12, 30 second break (8 minutes)
- (44 minutes and change)
If we see how much time it would take, lets say each set takes 20 seconds to complete with a 60 second rest in between sets and Ill just tack on another minute for miscellaneous time.