Experimental UPPER/LOWER-FULL BODY Split

Increasing Strength linearally, progressing as often as possible 

If volume is too low then extra sets can be added,although not added put a rest day in between Lower and Upper sessions 
E.G. Upper 1, Lower 1, Rest etc

Deload added in on Week 8

Changed split to Full Body as of the 24th to trial, will report back, Training every 2nd Day to start, will change as and if needed.

Cardio also done on Rest Day after FB 1 & FB 2, no cardio after rest day between FB 3 and FB 1

If joints are sore on certain days e.g. Mild pain in rotator cuff, bicep tendon, knee etc. then will increase Reps for the muscles associated with that joint temporarily and bring back down gradually.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Abs Crunch (Machine)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Pull-up(Weighted)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Upper(Chest Bias)

Leg Raise (Captain's Chair)

Preacher Curl (EZ Bar)

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Lying Leg Curl

Leg Extension

Leg Press (45 Degrees)

Hip Thrust (Machine)

Lower(Glute bias)

Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Chest Supported Row (Dumbbell)

Cable Low Row

Rear Delt Row

French Press

Upper(Shoulder Bias)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hyperextension

High Bar Squat (Barbell)

Lower(Ham Bias)

Kelso Shrug

Standing Pullover (Cable)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Overhead Extension (Dumbbell)

Upper(Back Bias)

Squat (Smith Machine)

Front Squat (Barbell)

Hip Adductor (Machine)

Lower(quad bias)

Lat Pulldown

Seated Military Press (Smith Machine)

Underhand Lat Pulldown

Reverse Pec Deck

Deadlift (Smith Machine)

Bench Press (Dumbbell)

Dip (Weighted)

Sissy Squat (Weighted)

Incline Bench Press (Dumbbell)

Zercher Squat (Barbell)

Bicep Curl (Cable)

Decline Sit Up (Weighted)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Shoulder Press (Machine)

Bench Press (Close Grip)

Upper(Chest Shoulder bias)

Cardio (LISS)

Lower(Glute/Ham bias)

Hanging Leg Raise

Sumo Deadlift (Barbell)

Elliptical

FB 3

Skull Crusher (Barbell)

Decline Crunch (Weighted)

FB 1

Underhand Bench Press

Pendlay Row

Hammer Curl (Cable)

Single Arm Tricep Extension (Cable)

Cardio (Zone 2)

Single Leg Press

Lying Side Lateral Raise

Single-Leg Leg Curl

1 reviews for Experimental UPPER/LOWER-FULL BODY Split