Hey everyone
I'm gonna be switching programs again.
The main reason I switched from the upper-lower to this full body program was because I couldnt manage the upper-lower in respect to my schedule at school. But, I've finalized my schedule and I can go back to the upper-lower. So that is what I will be doing. Starting from tomorrow I go back to the upper-lower concept but its gonna be slightly different this time.
The layout is 3 workouts per week which means that my upper-lower is rotating 4 workouts in 3 sessions per week...i.e.
Week 1:
Lower 1
Upper 1
Lower 2
Week 2:
Upper 2
Lower 1
Upper 1
Week 3:
Lower 2
Upper 2
Lower 1
etc etc
The four workouts are:
Lower 1 - Deadlift
Upper 1 - Military Press
Lower 2 - Squat
Upper 2 - Bench Press
My goals have not changed at all:
1.) Get my BF% down to 10-12%
2.) Pull a respectable amount off the floor.
3.) Get my military press to 185 lbs.
So, the exercise selection is as follows:
Deadlift Day
- Deadlifts
- Bulgarian Squats 2x6-8
- Glute Ham Raises 2-3 sets
- Grip Work
Military Press Day
- Military Press
- Row Variant (Currently dumbbell rows)
- Press Variant (i rotate between flat db presses and uni shoulder presses)
- Tricep Exercise
Squat Day
- Squats 5x5 or 3x5, 2x8 or something. since we're not in any hurry for this i dont need anything set in stone
- Unilateral RDLs 2x6-12
- Regular RDLs 2-3x8-12
- Grip Work
Bench Press Day
- Bench Press maintenance work; Speed-Strength work @ 70-80% or 1,2,3,4,5RM testing
- Pull-ups Density Training
- Row Variant (barbell rows probably)
I look forward to tomorrow's Deadlift Day
Thanks to Eric once again for the new program!
Changes....
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