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Old 06-05-2011, 07:38 AM   #1
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Default Real Results 4 Day Upper Lower Split Workout

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)
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Old 06-12-2011, 08:12 PM   #2
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Excellent post!

Upper/Lower has always given me the best muscle gains. More people should try it imo.
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Old 01-05-2013, 06:08 PM   #3
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Quote:
Originally Posted by BendtheBar View Post
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)
Splitting into a Bench Press & Press and Squat & Deadlift days was the meat and potatoes of my first workout program which is what I'm in the process of revising and doing again. I start on Monday!!
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Old 01-05-2013, 06:28 PM   #4
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Solid looking split there...

Not too far from what we do... well, exrcises are different but the split is similar.

We do lower end bench on monday, squat work on tuesday, upper end bench work on thursday, and deadlifts and back work on friday...

Last edited by Disciple X; 01-05-2013 at 06:31 PM.
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Old 02-24-2013, 05:12 PM   #5
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Quote:
Originally Posted by BendtheBar View Post
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)
Real like this routine, but since i am begginer should i do my main Bench press on both upper workouts or should i keep workout same? I think i can progress 2 times a week on bench and squat too. Or this is suppose to be like Heavy day/Hypertrophy, explosive days?
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Old 02-25-2013, 07:53 AM   #6
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i don't understand your question about benching on upper days.

with the different days they are just straights set across the board in the hypertrophy range mainly, with your main lifts in 5x5 range to allow for a bit more strength building, that is how i see it, i could be wrong, best to see what the experienced guys say.
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Old 02-25-2013, 08:36 AM   #7
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Quote:
Originally Posted by vuleje View Post
Real like this routine, but since i am begginer should i do my main Bench press on both upper workouts or should i keep workout same? I think i can progress 2 times a week on bench and squat too. Or this is suppose to be like Heavy day/Hypertrophy, explosive days?
Have you just started in the gym, or have you been working out for a while making progress?

Give us a bit of background.
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Old 02-25-2013, 02:21 PM   #8
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I have been workoing out for like 5 mounths but it was all hypertrophy based and i didnt care for strenght (no idea what i was thinking lol). Now i set strenght as my main goal. I made great progress in my muscle mass bot not really strenght.
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Old 02-25-2013, 02:56 PM   #9
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Quote:
Originally Posted by vuleje View Post
I have been workoing out for like 5 mounths but it was all hypertrophy based and i didnt care for strenght (no idea what i was thinking lol). Now i set strenght as my main goal. I made great progress in my muscle mass bot not really strenght.
what are squat,deadlift,benchpress numbers.
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Old 02-25-2013, 02:59 PM   #10
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Squat 200lbs x1; DL 240lbs x1; BP 145lbs x1.
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