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My 2007 Upper / Lower protocol

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  • My 2007 Upper / Lower protocol

    I often get asked about my current Upper / Lower protocol, which is always changing and subject to change (chronic pain)... so anyways, here it is in it's simplicity:

    Code:
    Day 1: Upper + Cardio
    *Warmup* Incline BB Bench - 3x6-8 Incline DB Flye - 3x6-8 Lat Pulldowns - 3x8-12 w/ extreme stretch Shrugs - 3x6-8 w/ pause BB Rows - 3x6-8 BB Curls - 3x6-8 CG Bench / Tri's - 3x6-8 *Stretching* 30-60 minutes moderate intensity cardio (NOT part of workout)
    Day 2: Lower + Core
    *Warmup* Squats - 3x8-12 Lunges - 3x8-12 *Speed Deads* Seated Calves - 3x8-12 Leg Extensions - 3x8-12 Leg Curls - 3x8-12 Abs - 3x10-20 *Stretching*
    Day 3: OFF Day 4: Upper + Cardio
    *Warmup* Flat DB Bench - 3x8-12 Incline DB Bench - 3x8-12 Pullups / Hang - 3x8-12 Dips - 3x8-12 Shrugs - 3x8-12 Arms (Supersets) Rear Delts - 3x8-12 DB Rows - 3x8-12 *Stretching* 30-60 minutes moderate intensity cardio (NOT part of workout)
    Day 5: Lower + Core
    *Warmup* Deads - 3x4-6 Leg Press - 3x6-8 Standing Calves - 3x6-8 *Partials / SCT* Leg Curls - 3x6-8 Leg Extensions - 3x8-12 Abs - 3x10-20 *Stretching*
    Day 6: OFF (Cardio / Gripwork / Active recovery optional) Day 7: OFF (Cardio / Gripwork / Active recovery optional)

  • #2
    Thank you for posting your routine. Always looking some extra ideas/splits.
    Do or do not. There is no try!

    Comment


    • #3
      Very interesting, looks really good and put together. Although that much cardio makes me tired just reading it!

      Comment


      • #4
        Very good routine!

        Comment


        • #5
          Originally posted by pu12en12g
          I often get asked about my current Upper / Lower protocol, which is always changing and subject to change (chronic pain)... so anyways, here it is in it's simplicity:
          Do you find that you're still getting enough work for each muscle group? I only ask because I find that it's not until I'm 3-6 sets deep into a workout (usually 1-2 exercises) before I actually start "feeling" it.
          - Millennium Sport Technologies Sponsored Athlete -

          Men are born to succeed, not fail.
          Henry David Thoreau

          Comment


          • #6
            Originally posted by Big Poppa S
            Do you find that you're still getting enough work for each muscle group? I only ask because I find that it's not until I'm 3-6 sets deep into a workout (usually 1-2 exercises) before I actually start "feeling" it.
            I start "feeling" it after my first working set (serious). MMC has improved dramatically since my 5x5 days.

            Comment


            • #7
              Awesome. I might have to try something like this. Thanks PU.

              Comment


              • #8
                Originally posted by SICK WS 6
                Awesome. I might have to try something like this. Thanks PU.
                Remember to tweak it based on how YOU recover.

                Comment


                • #9
                  I started an upper/lower routine this past week and I have to tell you the pumps you get are deadly. It's good because you don't really tire one muscle group out so they all get secondary workout from your other exercises. So far its went like this

                  UPPER #1
                  Bench Press: 2 warm up sets x 20 reps, 10@275, 12@265, 15@245
                  Incline Press: 1 warm up set x 20 reps, 10@225, 10@225 10@225
                  Tricep Pressdowns: 20@150, 15@180, 12@200
                  Standing DB Shoulder Press: 12@50, 10@50, 10@50
                  Barbell Curl ss w/ DB Curl: 10@115/10@30, 10@115/10@30, 10@115/10@30
                  Vgrip Pulldown: 25@180, 10@210, 10@210

                  LOWER #1
                  Squats: warmups 2 sets of 20 reps (135,225) 10@315 x 3 sets
                  Leg Press ss w/ Leg Extensions: 20@400/15@150 x 3 sets
                  Hamstring Curl: 15@105, 13@105,12@105
                  Sled Calf Press ss w/ Donkey Calf Press: 20@400/20@BW

                  UPPER #2
                  Behind the neck pulldown: 2 warmups sets of 20 reps (120, 150) 15@180, 12@210, 10@210, to the front 10@240
                  Yates style Barbell Rows: 1 warmup set of 20 reps (135), 15@185, 12@225, 10@255
                  Cable Curls: 20@120, 15@135, 12@150 ss w/ Bench Flyes: 15@40, 10@50, 10@50
                  Lateral Shoulder Raisee: 10@40, 10@45, 10@50
                  DB Skullcrusher: 15@40, 15@40, 12@40 ss w/ Bench Dips: 20@BW, 18@BW, 17@BW

                  LOWER #2
                  Deadlifts ss w/ Front Squats: 20@135/10@135 x 3 sets
                  Single Leg Ham Curl ss w/ DB Stiff legged DL's: 10@60/10@45's x 3 sets
                  Standing Calf Press: 20@300 x 3 sets
                  Single Legged Squat: 5 on each leg x 3 sets
                  Bench Step Ups: 20 reps total rotating legs x 3 sets
                  - Millennium Sport Technologies Sponsored Athlete -

                  Men are born to succeed, not fail.
                  Henry David Thoreau

                  Comment


                  • #10
                    Originally posted by Big Poppa S
                    I started an upper/lower routine this past week and I have to tell you the pumps you get are deadly. It's good because you don't really tire one muscle group out so they all get secondary workout from your other exercises. So far its went like this

                    UPPER #1
                    Bench Press: 2 warm up sets x 20 reps, 10@275, 12@265, 15@245
                    Incline Press: 1 warm up set x 20 reps, 10@225, 10@225 10@225
                    Tricep Pressdowns: 20@150, 15@180, 12@200
                    Standing DB Shoulder Press: 12@50, 10@50, 10@50
                    Barbell Curl ss w/ DB Curl: 10@115/10@30, 10@115/10@30, 10@115/10@30
                    Vgrip Pulldown: 25@180, 10@210, 10@210

                    LOWER #1
                    Squats: warmups 2 sets of 20 reps (135,225) 10@315 x 3 sets
                    Leg Press ss w/ Leg Extensions: 20@400/15@150 x 3 sets
                    Hamstring Curl: 15@105, 13@105,12@105
                    Sled Calf Press ss w/ Donkey Calf Press: 20@400/20@BW

                    UPPER #2
                    Behind the neck pulldown: 2 warmups sets of 20 reps (120, 150) 15@180, 12@210, 10@210, to the front 10@240
                    Yates style Barbell Rows: 1 warmup set of 20 reps (135), 15@185, 12@225, 10@255
                    Cable Curls: 20@120, 15@135, 12@150 ss w/ Bench Flyes: 15@40, 10@50, 10@50
                    Lateral Shoulder Raisee: 10@40, 10@45, 10@50
                    DB Skullcrusher: 15@40, 15@40, 12@40 ss w/ Bench Dips: 20@BW, 18@BW, 17@BW

                    LOWER #2
                    Deadlifts ss w/ Front Squats: 20@135/10@135 x 3 sets
                    Single Leg Ham Curl ss w/ DB Stiff legged DL's: 10@60/10@45's x 3 sets
                    Standing Calf Press: 20@300 x 3 sets
                    Single Legged Squat: 5 on each leg x 3 sets
                    Bench Step Ups: 20 reps total rotating legs x 3 sets
                    nice workout ... I'm thinking about ditching my 5-day split and going back to my old upper/lower .... mainly for the reason you mentioned above
                    jdouchebag for president

                    Comment


                    • #11
                      Nice volume Big Poppa S !!

                      Comment


                      • #12
                        Originally posted by pu12en12g
                        Nice volume Big Poppa S !!
                        I do what I can, hopefully I won't be so tapped for time this week and I will be able to iron out a couple wrinkles.
                        - Millennium Sport Technologies Sponsored Athlete -

                        Men are born to succeed, not fail.
                        Henry David Thoreau

                        Comment


                        • #13
                          Originally posted by Big Poppa S
                          I started an upper/lower routine this past week and I have to tell you the pumps you get are deadly. It's good because you don't really tire one muscle group out so they all get secondary workout from your other exercises. So far its went like this

                          UPPER #1
                          Bench Press: 2 warm up sets x 20 reps, 10@275, 12@265, 15@245
                          Incline Press: 1 warm up set x 20 reps, 10@225, 10@225 10@225
                          Tricep Pressdowns: 20@150, 15@180, 12@200
                          Standing DB Shoulder Press: 12@50, 10@50, 10@50
                          Barbell Curl ss w/ DB Curl: 10@115/10@30, 10@115/10@30, 10@115/10@30
                          Vgrip Pulldown: 25@180, 10@210, 10@210

                          LOWER #1
                          Squats: warmups 2 sets of 20 reps (135,225) 10@315 x 3 sets
                          Leg Press ss w/ Leg Extensions: 20@400/15@150 x 3 sets
                          Hamstring Curl: 15@105, 13@105,12@105
                          Sled Calf Press ss w/ Donkey Calf Press: 20@400/20@BW

                          UPPER #2
                          Behind the neck pulldown: 2 warmups sets of 20 reps (120, 150) 15@180, 12@210, 10@210, to the front 10@240
                          Yates style Barbell Rows: 1 warmup set of 20 reps (135), 15@185, 12@225, 10@255
                          Cable Curls: 20@120, 15@135, 12@150 ss w/ Bench Flyes: 15@40, 10@50, 10@50
                          Lateral Shoulder Raisee: 10@40, 10@45, 10@50
                          DB Skullcrusher: 15@40, 15@40, 12@40 ss w/ Bench Dips: 20@BW, 18@BW, 17@BW

                          LOWER #2
                          Deadlifts ss w/ Front Squats: 20@135/10@135 x 3 sets
                          Single Leg Ham Curl ss w/ DB Stiff legged DL's: 10@60/10@45's x 3 sets
                          Standing Calf Press: 20@300 x 3 sets
                          Single Legged Squat: 5 on each leg x 3 sets
                          Bench Step Ups: 20 reps total rotating legs x 3 sets
                          Looks good man! I may have to give this a try one of these days, too into powerlifting again and wantign to do strongman.

                          Comment


                          • #14
                            Originally posted by ddawg91
                            Looks good man! I may have to give this a try one of these days, too into powerlifting again and wantign to do strongman.
                            I'm just loving the full body workout feel I'm getting from this workout each day. I'll see over the next 4 weeks whether it's assisting my cut/recomp or if I feel like I'm losing strength or anything like that.
                            - Millennium Sport Technologies Sponsored Athlete -

                            Men are born to succeed, not fail.
                            Henry David Thoreau

                            Comment


                            • #15
                              I was looking into something like this http://www.dragondoor.com/articler/mode3/77/

                              It is more or less a upper/lower geared more at strongman.
                              Dont ask for a light load, Ask for a strong back,and also some huge biceps while your asking.

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