Dave's Upper/ Lower Split

Dave's Upper/ Lower Split ..............

When it comes to the design of an upper / lower body split training is that people fail on three fronts:

   1. Too many sets per body part
   2. Too many isolation exercises
   3. No distinction between the training sessions, if conducted twice a week.

Here, an upper / lower body split, which will hopefully address those deficiencies and allow a decent muscle growth. It will probably work best if you have more than 6 months of training and experience somewhere between intermediate and advanced lifters. If you do have a steady growth wins for over 3 years and are almost at the most your muscles, this routine is probably not for you. Everyone else, Have a go at it!
The workout routines
Lower Body Workout A:

 A Lower Body Warm Up Sets Work Sets
Exercise Sets Reps Sets Reps Rest
Squats 12-15 February 3 to 4 February 6 to 8-3min
45 degree leg press 2 to 3 January 10 to 12-2min
Romanian deadlift (SLDLs) 3-4 February 6 to 8-3min
Leg Curl 2.3 January 10 to 12-2min
Smith Machine Standing Calf Raise 3-4 February 6-8-3min
Seated calf raises 3.2 of 10th to 12 January-2min
  Total Sets low end of the 17th Estimated time 45 minutes workout
  Estimated total sets high end 23 Workout Time 60mins
Upper body workout A:

 Upper body warm-up sets Work sets
Exercise Sets Reps Sets Reps Rest
Barbell Row 2 12-15 3-4 6-8 2-3min
Reverse grip pull down 2-3 January 10 to 12-2min
Bench press 2 12-15 3-4 6-8 2-3min
Incline Bench Press 2-3 of 10 to 12 January-2min
Triceps Dips 1-2 AMAP 1-2min
Preacher Curls 10th 02.01 to 12 January-2min
  Total Sets Low end 16 Workout Estimated time 35 minutes
  Overall, sets high end 22 Estimated time 50 min Workout
Lower Body Workout B:

 Lower Body Warm Up Sets B Work Sets
Exercise Sets Reps Sets Reps Rest
Squats 2 12-15 2-3 10-12 1-2min
45 degree leg press 2-3 of 10 to 12 January-2min
Romanian deadlift 2-3 of 10 to 12 January-2min
Step Back lung 03.02 10th to 12 January-2min
Smith Machine Standing Calf Raise 2-3 February 8 to 10-3min
Seated calf raises 3.2 of 12th to 15 January-2min
  Total Sets Low end 14 Estimated time 30 min Workout
  Estimated total sets high end 20 Workout Time 40min
What is different? Less volume than the lower one training, back leg curls substituted for lung step.
Upper body workout B:

 Upper body warm-up sets Work sets
Exercise Sets Reps Sets Reps Rest
Pull-Ups 2-3 AMAP 2-3min
One-arm dumbbell row 3:02 January 10 to 12-2min
Bench press 2 12-15 2-3 10-12 1-2min
Incline Bench Press 2-3 of 10 to 12 January-2min
Lying triceps extensions 2.1 10th to 12 January-2min
Incline Dumbbell Curls 10th 01.02 to 12 January-2min
  Total Sets Low end 12 Estimated time 30 min Workout
  Estimated total sets high end 18 Workout Time 40min
What is different: less volume than Upper A Training, Pull-Ups for barbell rows you if you do not, a pull-up, then try Inverted lines of text, one arm DB Row substituted for Close Grip Pulldowns lying triceps extensions (Skullcrushers) substituted for triceps dips and incline bench DB Curls Preacher Curls replaced.
IMPLEMENTATION OF THE WEEK TOGETHER Training Plan

As it develops, this is a 4-day split and looks like this:
4 days Split:

    * Monday - Lower Austria A
    * Tuesday - Upper A
    * Wednesday - Rest
    * Thursday - Lower Austria B
    * Friday - Upper B
    * Saturday - Rest
    * Sunday - Rest

But if your schedule does not permit, or your tolerance for a 4-day program is small, then it may be arranged is a 3-day split, as its so:
3-day split:

    * Week 1 Monday - A Lower Austria
    * Week 2: Monday - Upper Austria A
    * Week 1: Tuesday-Rest
    * Week 2: Tuesday - Rest
    * Week 1: Wednesday - Upper Austria A
    * Week 2: Monday - Lower Austria A
    * Week 1: Thursday - Rest
    * Week 2: Thursday - Rest
    * Week 1: Friday - Lower Austria B
    * Week 2: Friday - Upper B
    * Week 1: Saturday - Rest
    * Week 2: Saturday - Rest
    * Week 1: Sunday - rest
    * Week 2: Sunday - rest

Load parameters

The representative outlined should be sufficient to follow the appropriate loads:

    * 6 reps - Approximately 85% of 1 Rep Max
    * 8 reps - Approximately 80% of 1 Rep Max
    * 10 reps - About 75% of 1 Rep Max
    * 12 reps - Approximately 70% of 1 Rep Max

Q: Do you have a test on all Max Rep exercises?

NO! But it takes a lot of experiments to the correct weight for the proper rep range, see "Progression" below.
PROGRESSION

Over the 8 weeks, the first two are "test" weeks, where the top loading parameters so that detected from week 3, you become a "Full Work weights ready.

After the first week of "Full Work" Weight (Week 3), you should try to increase the weight lies on the big compound moves (squats, dead, bench, incline bench) each week, having run into the situation, all the repetitions for all records for the same weight.

After 6 Week of the "Full Work" weight (weeks 3-8), you must DELOAD.
DELOADING

A deload is, if we take a break from hard training. A deload helps us to give our bodies a break our mind a break, to prevent over-training, increase our chances of getting stronger, prevent injury and to be focused on the motivation through the prevention of our program.

During the deload it is recommended that you use your volume of 1 / 3, at least 2/3rds of the most. Whatever your total (total sets) multiply it by 0.3 or .6 and then reduce to the sets per exercise.

Q: I want the weight, while a deload?

Usually when we go for the mass production profits, we want to keep the weight as our "Full Work" weeks. This reduces the volume (total set) is sufficient for the deload.