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upper/lower program

Posted: Thu Oct 03, 2013 1:35 pm
by led7x
I'm currently on horiz/vert push/pull I made few months ago. Now I want to modify it a bit, but I'm not sure is this good enough so I need help. This is my current program. I want to make it more dynamic so this is what I came up with. I also want to know what could be better so its the main reason I made this thread. I workout at home so I'm kinda limited with some exercises. Got the idea from this (Bob's post) thread. I tried to get 1 pull for 1 push. I'm aware that I have more horizontal motion exer. than vertical ones.
Upper A:
-Bench press => main
-Dumbbell flys/Dumbbell rows
-Rear delt flys/Tricep extension
-Pushups/Chinups

Lower A (Quad/knee dominant):
-Squats => main exercise
-Bulgarian split squat
-Romanian DL
-Calves stuff
-Abs

Upper B (Vertical push/pull):
-Overhead press => main
-Pullups/Dips
-Dumbbell bench/Barbell rows
-Lateral raise/Dumbbell curls

Lower B (Hip/hamstring dominant):
-Deadlift => main exercise
-Front squats
-Pistol squats
-Calves stuff
-Abs

Re: upper/lower program

Posted: Thu Oct 03, 2013 4:38 pm
by Matt Z
You may want to place front squats before deadlifts.

Re: upper/lower program

Posted: Fri Oct 04, 2013 11:45 am
by led7x
Sure, should I go with high rep on front squats or keep it under 6 reps?

Re: upper/lower program

Posted: Fri Oct 04, 2013 8:10 pm
by Matt Z
Depends on what you're going for ... Low reps are better for strength and power.

Re: upper/lower program

Posted: Sat Oct 05, 2013 5:53 am
by led7x
Well, I thought going on 5x5 on main exercises like squats and deadlift, and 3x5 on presses (bench,overhead). Others would be 3x8, and that would make around 20 sets per training. I'm going more for muscle (fit), then strength by using 5x5 on main.

Re: upper/lower program

Posted: Sat Oct 05, 2013 8:44 am
by Matt Z
Sets of 5 are good for strength training, whether your training for strength, sports performance or general fitness. Higher reps (8-12) are generally better if building muscle mass is your primary goal.

Re: upper/lower program

Posted: Sat Oct 05, 2013 8:46 am
by Matt Z
You may also want to use higher reps for warmup sets.

Re: upper/lower program

Posted: Sun Oct 06, 2013 5:55 pm
by led7x
Now I have set/rep scheme. Just one more question. Is program balanced enough (I don't want any muscle imbalances), any things to add,remove or substitute?

Re: upper/lower program

Posted: Tue Oct 08, 2013 10:18 am
by led7x
Upper A:
-Bench press => main 3x5
-Dumbbell flys 3x8
-Barbell rows 3x5
-Rear delt flys 3x8
-Triceps ext 3x8
-Dumbbell curls 3x8

Lower A (Quad/knee dominant):
-Squats => main 5x5
-Bulgarian split squat 3x8
-Romanian DL 3x8
-Calves stuff
-Abs

Upper B (Vertical push/pull):
-Overhead press => main 3x5
-Pullups 4x6
-Dips 3x10
-Dumbbell rows 3x10
-Lateral raise 3x10
-Pushups

Lower B (Hip/hamstring dominant):
-Deadlift => main exercise 5x5
-Front squats 5x5
-Pistol squats 3x10
-Calves stuff
-Abs
This is the best I could make. All big exercises are included, and they are strength focused. Rest of program is hypertrophy based. It's also push/pull balanced to avoid possible muscle imbalances.

Any comments, edits are more than welcome!

Re: upper/lower program

Posted: Wed Oct 23, 2013 7:42 am
by Jungledoc
I don't see anything glaringly wrong with it. I've done something similar in the past.

Re: upper/lower program

Posted: Tue Nov 19, 2013 2:36 pm
by led7x
Recently I got my hand on complete core fitness by mike robertson. I'm in anterior tilt and I want to get rid of it. I already have 2 core days on lower days but i want to add 2 more. Is it okay if I put them on rest days. I kinda dont want to do core on upper days cause my training will last too long. I'm going to do his routines so if somebody wants I can post them.

Re: upper/lower program

Posted: Tue Nov 19, 2013 2:42 pm
by stuward
I'm guessing but for APT, you're likely working on glutes and abs. The lower body days are ideal to add on glute work and likely that's enough. You need some recovery time so I wouldn't mess with the rest days. Adding in some ab work might be OK but personally, I know my bench sucks even more than normal when my abs are aching.

Re: upper/lower program

Posted: Tue Nov 19, 2013 3:22 pm
by led7x
That's what I thought. Then I'll just add two motions (anti-ext,anti lat-flex,anti-rot, hip flex with neut. spine) in one day and everything should be covered. While we're are on APT, are there some stretches to do cause i'm not really flexible.

Re: upper/lower program

Posted: Tue Nov 19, 2013 3:58 pm
by stuward
Yes, stretch the hip flexors. The samson stretch is a good one. Google it. There's a million examples since Crossfit uses it.

Re: upper/lower program

Posted: Tue Nov 19, 2013 4:13 pm
by led7x
I was doing static stretches before, but not anymore since I read few articles that say static stretching can lead to injury. Now its everything about hip mobility/strength. Thanks stu for help!