Recommendation for a 4 day Upper/ Lower Split Routine

mmapags
mmapags Posts: 8,934 Member
edited November 26 in Goal: Gaining Weight and Body Building
Time for a new routine and after reading some of the Helms and Shoenfeld data about hitting upper and lower 2x per week each, I'm in the market for a routine. Anybody have on they recommend?

Replies

  • jdog022
    jdog022 Posts: 693 Member
    PHUL
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    I do one from Steve Shaw's Massive Iron. The ebook has a lot of great programs.
  • rose2_0
    rose2_0 Posts: 150 Member
    I second PHUL.
  • jseams1234
    jseams1234 Posts: 1,219 Member
    I third PHUL
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited May 2018
    Lyle's Generic Bulking Routine.

    http://forums.lylemcdonald.com/showthread.php?t=1696

    (assuming you're not looking for a powerlifting-oriented routine, that is.)
  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
    This is a good article and teaches you how to put an upper/lower split together. There is a sample routine as well.
    http://www.fitmole.org/upper-lower-split/
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Note: for upper body days, you might be crunched for time to fit in all your desired exercises and have to compromise a bit.
    It's just something else to consider; I personally split upper body into a push/pull split for 2 days with lower body in between days. BUT full upper body does have good synergy in allowing supersetting antagonistic muscle groups (back-chest, biceps-triceps).
  • Silkysausage
    Silkysausage Posts: 502 Member
    4th week in for PHUL, I love it!
  • mmapags
    mmapags Posts: 8,934 Member
    I think I'm going to give PHUL a go. Thanks for all the input. It is appreciated!
  • deciblast
    deciblast Posts: 3 Member
    I started PHUL a few weeks ago. It's more interesting than Stronglifts because of the reduced frequency of squats.
  • piperdown44
    piperdown44 Posts: 958 Member
    I ran PHAT this past fall. Is a good program too. PHUL does look interesting though......
  • rose2_0
    rose2_0 Posts: 150 Member
    piperdown44 wrote: »
    I ran PHAT this past fall. Is a good program too. PHUL does look interesting though......

    PHUL would be a pretty big decrease in volume. I mean, depends on your goals. I worked through PHUL to PHAT and now am on PH3. I can't imagine running PHUL as is now.
  • piperdown44
    piperdown44 Posts: 958 Member
    rose2_0 wrote: »
    piperdown44 wrote: »
    I ran PHAT this past fall. Is a good program too. PHUL does look interesting though......

    PHUL would be a pretty big decrease in volume. I mean, depends on your goals. I worked through PHUL to PHAT and now am on PH3. I can't imagine running PHUL as is now.

    Ran PHAT when bulking. I switch to lower volume programs when dropping weight.

  • rose2_0
    rose2_0 Posts: 150 Member
    piperdown44 wrote: »
    rose2_0 wrote: »
    piperdown44 wrote: »
    I ran PHAT this past fall. Is a good program too. PHUL does look interesting though......

    PHUL would be a pretty big decrease in volume. I mean, depends on your goals. I worked through PHUL to PHAT and now am on PH3. I can't imagine running PHUL as is now.

    Ran PHAT when bulking. I switch to lower volume programs when dropping weight.

    Word. I'm not that smart.
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