Introduction Welcome and hello! What I have put together is a simple 3 Day a Week Upper/Lower Split made for those that are familiar with lifting, and looking to maximize the most muscle growth with the least amount of time in the gym. This program is simple, efficient, and will absolutely pack on size. This is perfect for the busy professional, student, or hobby lifter looking to efficiently build muscle and follow a structured plan.
Thanks for posting, and sorry if this is obvious, but the intent is to double the number of sessions for Upper 1 and Lower 2? Meaning, do weeks 3 and 4 follow the same programming/sequence as weeks 1 and 2?
Mr. Ox. I gave the first Upper body workout a try after having been on a full body program all year. It was great! Got it all done in a little over an hour and the pump was amazing. Left the gym feeling energized, something that I had stopped feeling for some time.
Thank you for putting this together. Well worth the price of admission.
I have a home gym set up with a squat rack, lat pull down/row system. Are there any exercises besides squats you recommend to sub : leg extensions, hamstring curls, and leg presses?
Do you do the full 2-3 min rest on your warm up sets? If no, how long of a rest do you recommend? I have been doing 45 seconds to help speed things up a little bit.
Thank you for the guide. Will execute and report back.
I've avoided deadlifting for the past couple years due to back pains. Is there an alternative on Upper 1 day that would be a good option?
Thanks for posting, and sorry if this is obvious, but the intent is to double the number of sessions for Upper 1 and Lower 2? Meaning, do weeks 3 and 4 follow the same programming/sequence as weeks 1 and 2?
Also, we're deadlifting on an upper day?
Lower 2
"Leg Extensions: 3 sets 20+, 8-10, 12-15"
Do you mean 20+ for the 3rd set?
Recommended sub for adductors if you're gym doesn't have the machine?
I am trying to understand what you mean by lat pull-down wirh no later bias. Tried googling it but with no luck.
Question when you say: Incline Barbell Bench Press: 2 sets 6-9, 10-12. Does that mean 2 sets of 6-9 and 1 set of 10-12 or 2 sets total one of each?
Hi Ox, what do you think about someone using a pec deck instead of doing flyweights?
When you say "abs", is there a specific abs exercise you recommend?
Man this looks like what I was looking for! Will try for the rest of the year and will report back
Mr. Ox. I gave the first Upper body workout a try after having been on a full body program all year. It was great! Got it all done in a little over an hour and the pump was amazing. Left the gym feeling energized, something that I had stopped feeling for some time.
Thank you for putting this together. Well worth the price of admission.
Hey Ox, what's the difference between mechanical and absolute failure?
When we do Abs, is it the same or different exercise for each set?
I have a home gym set up with a squat rack, lat pull down/row system. Are there any exercises besides squats you recommend to sub : leg extensions, hamstring curls, and leg presses?
Do you do the full 2-3 min rest on your warm up sets? If no, how long of a rest do you recommend? I have been doing 45 seconds to help speed things up a little bit.