[Fireproof]

Basic Upper / Lower split with 2x per week frequency of each muscle group. See below:

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

Nomenclature explanation:
3-4X6-8/3' means 3-4 sets of 6-8 reps with 3 minute rest between sets.


And a quick Q&A from Lyle:

Question:

I was wondering about the 2nd leg day. Do I have it right that if you wanted to do low rep DL's you are saying just replace the 1st two exercises of day 1 w/ deads and leg presses? Would you then do a squat movement where leg presses were?

Lyle's Answer:

Yes.

DL: 3-4X6-8 (or go setst of 5)
Leg press: 3-4X6-8

Then probably do leg curls if you need another leg movement after that. And an isolation leg exercise or split squats if you need another quad exercise.

The problem with squatting after DL is that low back fatigue will really limit squats. Frankly, DL + leg press + leg curl (maybe) is more than enough of a kick-ass leg workout.

Lyle

If you've read Lyle before, you know he doesn't spoon-feed. So the above is a basic "construct" that can serve as the foundation for setting up your basic upper/lower split for mass gains. Feel free to tweak it slightly for your needs.

Any questions or suggestions, post 'em up.

[rynobull]

Simple and effective. I have done something similar in the past but kept volume on the lower side and I found it great for strength gains.

[JC]

Monday
Workout A1
Squat 3 x 6-8
SLDL 3 x 6-8
Leg Press 2 x 10-12
Leg Curl 2 x 10-12
Standing Calves 3 x 6-8
Seated Calves 2 x 10-12
Abs 3 x whatever

Wednesday
Workout B1
Incline Press 3 x 6-8
Weighted Chins 3 x 6-8
Weighted Dips 2 x 10-12
T-Bar rows 2 x 10-12
OHP 2 x 10-12

Friday
Workout A2
Squat 3 x 6-8
Leg Press 2 x 10-12
Leg Curl 2 x 10-12
Standing Calves 3 x 6-8
Seated Calves 2 x 10-12
Abs 3 x whatever

Saturday
Workout B2
Incline Press 3 x 6-8
Rack Deads (mid shin - just below knee) 3 x 5
Wighted Dips 2 x 10-12
Weighted Chins 2 x 6-8
OHP 2 x 10-12
Chest Supported Rows 2 x 10-12 (might be wise to omit these?)


have been toying around with this program in my head for a while now, and just want some feedback if one thinks it may be too high in volume. possibly thinking it could yield slightly more gains if it were alternated for 3x week instead of 4x... possibly in the Week 1 (A1 B1 A2) Week 2 (B2 A1 B1) -Mon/Wed/Fri fashion? basically hitting everything every 5 days..

what you guys think? probably a good one, or just plain retarded

[mentul]

Definitely seems like it could work. Although if you're keeping a log of the setup, it'd be hell to write down all those numbers

[Fireproof]

I don't have time to decipher the riddle. Can you briefly summarize what you were wanting to accomplish with the A1 vs. A2 and B1 vs. B2?

It's late and I don't feel like concentrating that hard.

[JC]

Originally Posted by Fireproof

I don't have time to decipher the riddle. Can you briefly summarize what you were wanting to accomplish with the A1 vs. A2 and B1 vs. B2?

It's late and I don't feel like concentrating that hard.

on A2 basically removed the SLDL's due to performing Rack Deads the following day.

B2 being I am doing Rack deads and wanting to progress nicely on those, so probably a good thing to do them 1 time a week, while still getting the back frequency in with rows on the B1 days.

[Fireproof]

Give it a try and see how you feel with it.

But whenever I do 4x/week, I like to do on, on, off, on, on, off, off. I like the two consecutive off days for better rest and recovery.

[JC]

Originally Posted by Fireproof

Give it a try and see how you feel with it.

But whenever I do 4x/week, I like to do on, on, off, on, on, off, off. I like the two consecutive off days for better rest and recovery.

yea, its just what fits into my schedule right now. I had incredible success doing this type of split a yr ago, just doing it Mon/Wed/Fri ABA BAB style...
so I wanted to test the waters and see if I can swing the recovery with only 3 rest days instead of 4.

[powerden2002]

Nice to see someone who squats, pulls, chins, and does dips. If you want to be thick you have to push lower rep heavy weights and perform the big movements.

[JC]

yes, compounds have been the basis of my training since I started 7 yrs ago. I did this routine for about 2 weeks, but moved back to a bit lower volume hitting it 3x a week.

[lightningsix]

If I don't have a Leg Press machine at my gym what is a good alternative to that?
*EDIT* I dont have a seated calf machine either grr wtf lol.

Any alternatives?
-Thanks

[Leah]

Does your gym have a Smith machine?

[lightningsix]

Originally Posted by Leah

Does your gym have a Smith machine?

Yes I have a Smith Machine.

[Leah]

Use the Smith as your leg press. Lie on the ground, put your feet on the bar, and press the bar like you would with a leg press machine.

You could do the same for the seated calf machine. Set up a bench, get your knees under the bar, and lift your calves. This one might hurt, though, if you go heavy.

[lightningsix]

Originally Posted by Leah

Use the Smith as your leg press. Lie on the ground, put your feet on the bar, and press the bar like you would with a leg press machine.

You could do the same for the seated calf machine. Set up a bench, get your knees under the bar, and lift your calves. This one might hurt, though, if you go heavy.

Awesome, I'll try it.
Thank You

*EDIT*
would Weighted Lunges or Step-ups also be a good alternative to the Seated Calf?

[Nic]

Originally Posted by lightningsix

Awesome, I'll try it.
Thank You

*EDIT*
would Weighted Lunges or Step-ups also be a good alternative to the Seated Calf?

For the seated calf raise on the smith you could toss on one of those "i am a wuss" pads to help distribute the weight across your quads better and also give you some padding.....if your gym doesnt have a pad go find an old bike pad....that should do the trick

[deadliftsmith]

Originally Posted by Nic

For the seated calf raise on the smith you could toss on one of those "i am a wuss" pads to help distribute the weight across your quads better and also give you some padding.....if your gym doesnt have a pad go find an old bike pad....that should do the trick

Towel always works good for me

[lightningsix]

Any reason why the rest times between sets are so long?
Would it be a big deal if I stick to 60sec rest for all workouts?

I'm pretty much gonna stick to this to a "T" and change nothing, I just wanted to know why the rest is so long and if changing that would be a big deal? I like keeping my heart rate up and I feel with 2-3min rest... I'm going to lose motivation

[Fireproof]

It's not that critical. Obviously, the longer you rest, the more strength you'll likely have in related parts. But I typically don't rest that long. I like to get in and get it done and get out.

[Leah]

So did you change gyms or are you doing all those exercises on the Smith still?

[Ozz]

You can do seated calf raise w/dumbbells on your knees, sitting on a bench. I've started doing those instead of using our seated machine which I feel sucks.

[lightningsix]

Originally Posted by Leah

So did you change gyms or are you doing all those exercises on the Smith still?

Bought a barbell with several plates

[Leah]

Sweet and good!

[zenlc]

I'm a noob following this routine as written except splitting it ABA-BAB for a little lower volume. I'm seeing good gains and I'm happy with it.

Can someone explain the reasoning for the two back to back calf exercises? A couple of people have asked me and the only answer I have is that the calf raise is a compound exercise while seated calf raise is specific. Actually, it looks to me like that is a general pattern in this routine, one big compound movement then one more specific to a muscle. For example:

Squats (compound) / Leg press (specific)
SLDL (compound) / Leg curl (specific)

Am I close?

[JC]

Originally Posted by zenlc

I'm a noob following this routine as written except splitting it ABA-BAB for a little lower volume. I'm seeing good gains and I'm happy with it.

Can someone explain the reasoning for the two back to back calf exercises? A couple of people have asked me and the only answer I have is that the calf raise is a compound exercise while seated calf raise is specific. Actually, it looks to me like that is a general pattern in this routine, one big compound movement then one more specific to a muscle. For example:

Squats (compound) / Leg press (specific)
SLDL (compound) / Leg curl (specific)

Am I close?

I dont have an answer for the calf question, but leg press is still a compound movement no?

and how much of a newb are you?