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Old 12-28-2013, 01:20 PM   #21
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Starting this next Saturday. Probably will adding in rear delt and farmers walk. This site is the best side for all info hands down. Thanks BTB for bringing me here through your YouTube channel.
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Old 12-28-2013, 01:50 PM   #22
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Originally Posted by Iron_Addict82 View Post
Starting this next Saturday. Probably will adding in rear delt and farmers walk. This site is the best side for all info hands down. Thanks BTB for bringing me here through your YouTube channel.
Good luck! Start a log and keep us updated
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Old 06-10-2015, 12:51 PM   #23
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Real Results 4 Day Upper Lower Split Workout

By BendTheBar

This 4 day upper, lower split could be considered a powerbuilding program. It allows you to build strength and muscle, and is perfect for the lifter who is not competing right now, but may want to get involved with bodybuilding or powerlifting in the future.

While upper, lower splits are very common in the powerlifting realm, they are rarely utilized in modern split-driven bodybuilding. Do not shy away from this program for that reason. It is structured to assist a natural lifter in building maximum muscle, while adding as much strength as possible.

Workouts structure is as follows:
  • Monday Chest, Back, Shoulders and Arms.
  • Tuesday Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)
  • Thursday Chest, Back, Shoulders and Arms.
  • Friday Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)

You can also frame this workout approach based on the 4 major lifts, bench press, overhead press, squats and deadlifts:
  • Monday Bench Press and Overhead Press.
  • Tuesday Squats and Deadlifts.
  • Thursday Bench Press and Overhead Press.
  • Friday Squats and Deadlifts.

Monday Workout
  • Bench Press 5 x 5
  • Pull Ups 3 x 10
  • Seated Overhead Press 5 x 5
  • Barbell Curls 3 x 10
  • Dips 3 x 10

Tuesday Workout
  • Squats 5 x 5
  • Deadlifts 3 x 5
  • Weighted Sit Ups 3 x 10-25
  • Calf Raise 3 x 10-20
  • *Leg Curl 3 x 10-15 (Optional)

Thursday Workout
  • Dumbbell Bench Press 3 x 10
  • Barbell or Dumbbell Rows 3 x 10
  • Close Grip Bench Press 4 x 5
  • Seated One or Two Arm Dumbbell Press 3 x 10
  • Dumbbell Curls 3 x 10

Friday Workout
  • Squats 48
  • Romanian Deadlifts 4 x 10
  • Planks 3 x 60 seconds
  • Calf Raise 3 x 10
  • *Leg Extensions 3 x 10-15 (Optional)
What do you think changing back Squats to front Squats on the other day?
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Old 06-10-2015, 01:19 PM   #24
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What do you think changing back Squats to front Squats on the other day?
I don't see why not, but I'm no expert. If you really want to front squat and it will make you excited to train, do front squats.
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Old 06-10-2015, 07:17 PM   #25
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Great post.

I've tried and failed with Upper/ Lower before because I couldn't get the structure/ volume right.

The layout as presented here seems doable though. I might give it another try if and when I feel the need to change things up.
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