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  1. #1
    Registered User Eloquence's Avatar
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    Thoughts on my Upper/Lower routine?

    Hey everyone, I've been trying to optimize my routine and was wondering if I could get some input

    I'm running it 4 days on, 1 day off, repeat. I work 7 days a week so time has always been a factor for me. My goal is Strength and Hypertrophy.

    Upper 1 -
    Pause Bench 5x5
    Pendlay row 5x5
    Overhead Press 4x8
    Chinup 4x8
    Skull Crushers 3x8
    Facepulls 3x8
    Lateral Raise 3x8
    Abs

    Lower 1 -
    Squat 5x5
    Deadlift 3x5
    Lunges 3x12
    Glute Bridge 3x8
    Box Jumps 3x10
    Abs

    Upper 2 -
    Overhead Press 5x5
    Chinup 5x5
    Pause Bench 4x8
    Pendlay Row 4x8
    Biceps
    Facepulls 3x8
    Reardelt Flys 3x8
    Abs

    Lower 2 -
    Squat 4x8
    Deadlift 5x1
    Lunges 3x8
    SLDL 3x6
    Hamstring Curls 3x8
    Abs

    I run 2 miles on my days off.

    Any input is greatly appreciated.
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  2. #2
    Registered User jaxqen's Avatar
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    It looks good.
    You are hitting every muscle.

    Just a mention:
    You are doing 9 isolation sets for the posterior delts, and only 3 isolation sets for the middle delts.

    Good luck!
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  3. #3
    Registered User Oleg1975K's Avatar
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    You listed the exercises that you do in a 4-day microcycle, and where is the program itself?
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  4. #4
    Registered User TAWS6's Avatar
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    So you’re running that program four days in a row using intermediate level weights?
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  5. #5
    Registered User Eloquence's Avatar
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    Originally Posted by Oleg1975K View Post
    You listed the exercises that you do in a 4-day microcycle, and where is the program itself?
    On the 5x5s im doing 80% of my 1rm. I max out one compound per workout every first cycle of the month. the 4x8's are at RPE 8. I could've been more specific on my question, what im worried about is volume, but thats gonna vary person to person.
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  6. #6
    Registered User Eloquence's Avatar
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    Originally Posted by TAWS6 View Post
    So you’re running that program four days in a row using intermediate level weights?
    Bench 5x5 - 215. 1rm is 265
    OHP 5x5 - 140. 1rm is 150.
    Pen. row 5x5 - 225. 1rm 250
    Squat 5x5 - 275. 1rm is 320.
    Deadlift 5x5 - 315. 5x1 - 385. 1rm 410

    the 4x8 is at RPE 8.
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  7. #7
    Registered User TAWS6's Avatar
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    I would consider a rest day in the middle. ulrest/ul. Your back is getting trained pretty much everyday.
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  8. #8
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    Agree with taws. That's 5-6 days a week with taxing exercise and rep choice. Why not do this 2 on 1 off 2 on 2 off. Even with that this would be tough but doable. You risk having bad recovery and bad long term gains.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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  9. #9
    Registered User Oleg1975K's Avatar
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    Originally Posted by Eloquence View Post
    On the 5x5s im doing 80% of my 1rm. I max out one compound per workout every first cycle of the month. the 4x8's are at RPE 8. I could've been more specific on my question, what im worried about is volume, but thats gonna vary person to person.
    In that case, you will be exhausted very quickly. For such intensity and frequency, the training volume is very large.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  10. #10
    Registered User Eloquence's Avatar
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    Originally Posted by TAWS6 View Post
    I would consider a rest day in the middle. ulrest/ul. Your back is getting trained pretty much everyday.
    What if I did Had 2 on days 1 off day? I have to run, I'm in the military so its in my best interest to run.
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  11. #11
    Registered User Eloquence's Avatar
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    Originally Posted by Oleg1975K View Post
    In that case, you will be exhausted very quickly. For such intensity and frequency, the training volume is very large.
    More rest days, or less RPE work? I like the strength training aspect, I've always responded and grown really well under heavy loads.
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  12. #12
    Registered User Eloquence's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    Agree with taws. That's 5-6 days a week with taxing exercise and rep choice. Why not do this 2 on 1 off 2 on 2 off. Even with that this would be tough but doable. You risk having bad recovery and bad long term gains.
    I'm on a detachment so all I really do is wok, school, workout and sleep. Would a 2 on 1, repeat be doable with less volume?
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  13. #13
    Registered User Eloquence's Avatar
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    Originally Posted by TAWS6 View Post
    I would consider a rest day in the middle. ulrest/ul. Your back is getting trained pretty much everyday.
    I was told the same thing about ICF and had no back pain. I understand this isnt ICF 5x5, but do you feel its comparable to where I am today v.s. being a novice lifter? I go hard on the post. chain because my glutes and ham strings are a weak point.
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  14. #14
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Eloquence View Post
    I was told the same thing about ICF and had no back pain.
    It's not necessarily about injury. What's better for your progression is also a consideration.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  15. #15
    Registered User Eloquence's Avatar
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    Originally Posted by TolerantLactose View Post
    It's not necessarily about injury. What's better for your progression is also a consideration.
    Understood. Appreciate the insight.
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