An intermediate upper/lower split program

**Adonis** · May 21st, 2005, 08:48 AM

This is an intermediate program (2-5 years training experience) for guys with busy schedules. I would recommend doing the 4 day split, however, if pressed for time, you could do workouts 1 and 2. Alternate the rep range each week, and things would move along nicely. If you can spare 45 minutes 4 times a week then I would recommend the split being:

day 1 on
day 2 on
day 3 off
day 4 on
day 5 off
day 6 on
day 7 off

that or

day 1 on
day 2 on
day 3 off
day 4 on
day 5 on
day 6&7 off

or

day 1 on
day 2 on
day 3 off
day 4 off
day 5 on
day 6 on

If you were able to do it, and had the ability to train twice each day, then you would alter the reps for day 3 and 4 to 3 sets of 12-15 reps and perform those workouts in the evening after day 1 and 2 respectively. That would allow 8 workouts in the week.
Order  Perform one set of a1, followed immediately by one set of a2. Rest 90 seconds, and repeat a1/a2. After three sets are completed move onto b1 and b2.

Tempo  (1-0-2) 1 second up phase, 0 second pause, 2 second down phase.

Rest Periods  Day 1 and 2 rest should be 90-120 seconds between each superset. Day 3 and 4 rest should be between 30-45 seconds between each superset.

Abdominals to be trained 3-4 times each week. Exercise selection is up to you; however, choose at least one oblique, one abdominal, and one lower back exercise for each workout.

4 sets of 5-7 reps
(Day 1 – upper body)
A1. Flat barbell bench press
A2. Overhand bent-over barbell row
B1. Incline dumbbell flys
B2. Overhand lat pull down machine
C1. Standing barbell push press
D1. Barbell biceps curl
D2. Lying barbell skull crushers

4 sets of 5-7 reps
(Day 2 – lower body)
A1. Barbell back squat
A2. Standing leg curl machine
B1. Dumbbell bench step up
B2. Single leg weighted back extension
C1. Seated calf raise
C2. Standing calf raise

4 sets of 10-12 reps
(Day 3 – upper body)
A1. Underhand lat pull down machine
A2. Incline dumbbell press
B1. Seated rowing machine
B2. Cable crossover
C1. Bent over dumbbell flys
C2. Seated dumbbell side lateral raises
C3. Seated calf raise machine

4 sets of 10-12 reps
(Day 4 – lower body)
A1. Barbell bent leg deadlift
A2. Leg extension machine
B1. Lying leg curl machine
B2. Dumbbell split squat
C1. Incline dumbbell biceps curl
C2. Triceps rope press down

**Adonis** · May 23rd, 2005, 08:38 AM

any takers?

**Old_Fart2** · May 23rd, 2005, 08:59 AM

Why is it an intermediate program? It looks like a good program for anyone to follow for a 6 week period.

Heck, if I knew what all those exercises were, i might even try it!

**Adonis** · May 23rd, 2005, 09:12 AM

it is only an intermediate program because of the rep ranges i have used. If you recall I amn under the belief that a advanced trainee wills ee more results with heavier weights and 1-5 reps, and intermediate trainne 5-10 reps or so, and begginers around 10-15 reps

**Old_Fart2** · May 23rd, 2005, 09:16 AM

I have heard recommendations for the advanced in years trainers to raise their rep levels to the 10-12 range, although I haven't done that yet. Any thoughts on that or is that a subject for another thread?

**Adonis** · May 24th, 2005, 07:28 AM

Rep ranges shoudl eb lower b/c of the CNS being so effeicient as you age in traiuing years. The body repsonds better b/c of the CNS effect., Ill see what Ielse I can find about it, but lower reps are better the older you get

**engr** · May 26th, 2005, 11:48 AM

Adonis,
Thanks for the program. I am to the point in my rehab that I would feel comfortable doing this program. I'm gonna print it out, look up the exercises I don't know and give it a shot. Where would you recommend adding cardio to this?

**chuckg** · May 26th, 2005, 01:19 PM

Personally, I like it. I may very well give this a try come September when I go back to lifting heavier again. I like the varied rep ranges during the week.

Thanks, Adonis!

**Adonis** · May 26th, 2005, 02:28 PM

I would do the cardio ont he off days probally.

**Old_Fart2** · May 27th, 2005, 03:55 PM

Ok, so far here is my modification:

Upper-Lower Body Split

4 sets of 5-7 reps
(Day 1 – upper body)
A1. Flat barbell bench press
A2. Overhand bent-over barbell row
B1. Incline dumbbell flys
B2. Hammer lat pull down machine
C1. Standing barbell push press
D1. Barbell biceps curl
D2. Lying barbell skull crushers

4 sets of 5-7 reps
(Day 2 – lower body)
A1. Barbell back squat
A2. Stiff-leg deadlifts
B1. Dumbbell bench step up
B2. Single leg weighted back extension?
C1. Seated calf raise
C2. Standing calf raise

4 sets of 10-12 reps
(Day 3 – upper body)
A1. Hammer underhand lat pull down machine
A2. Incline dumbbell press
B1. Seated rowing machine
B2. Cable crossover
C1. Bent over dumbbell flys
C2. Seated dumbbell side lateral raises
C3. Seated calf raise machine

4 sets of 10-12 reps
(Day 4 – lower body)
A1. Barbell bent leg deadlift
A2. Dumbbell split squat
B1. Lying leg curl machine
B2. Leg extension machine
C1. Incline dumbbell biceps curl
C2. Triceps rope press down

I'm not sure what Single Leg Weighted Back Extensions are so I'm not sure if I can superset them with DB Bench Step-Ups. The way my gym is laid out is the free weight area is all the way in the back; next is the Hammer Machine area, then the other machines. So I can't superset from a free weight exercise to a machine exercise without wasting too much time in between and probably having to wait on someone to get out of the way.

So I may have to improvise a bit once I get going on this (which will be next week).

**Adonis** · May 27th, 2005, 05:59 PM

the single leg back extension, is simply perofrmed on a back extension appartus, the one witht he aadjustable hip heigt, you lay prone over, and then extend the back. The machine designed for doing supermans, and such exercises, anyways, you will only put one leg into the machine, hold the other off the pads, and do your back extensions., I would reccomend holding the weights across the chest