Feedback On My 4 Day Upper/lower

Discussion in 'Training Information' started by simpplesi, Aug 8, 2018.

  1. simpplesi

    simpplesi

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    I’ve been doing a 5 day u/l/p/p/l with weekends off. Been following Mike Israetels work which is all about volume and sets which I was struggling to fit into 4 days as the meso cycles went on.

    I need to drop down to 4 days a week again and wanted to push myself a little bit more and know volume will need to come down.

    My plan is to deload every 4-6 weeks,

    each meso increasing sets on main compounds with metabolic work the rest. More to switch it up.

    Meso 1 10-14 sets

    Meso 2 12-16

    Meso 3 14-18

    Meso 4 8-10 sets but switch to straight sets with intensity and failure on last set so chasing the number.

    Does this seem like an ok plan? Or am I overthinking it?

    Upper


    Inc dB 3x6-8 (1-2 reps short of failure)

    DB row from floor 3x6-8 (1-2 reps short of failure)

    Decline smith MR 6x4 (21-24 reps total)

    Cable close row MR 6x4 (21-25 reps total)

    Seated cable fly 15x20 pump set

    Assisted pull up 30x15,15 pump set

    Seated dB press 3x10-12

    Side raise 3x12-15

    Preacher bi MR 6x4 (21-25 reps total)

    Preacher skull tri MR 6x4 (21-25 reps total)


    Lower

    Front squat 3x6-8 (1-2 reps short of failure)

    Leg press cybex 2x15-20

    Hack good mornings 3x6-8 (1-2 reps short of failure)

    Seated calves 3x10-12 45sec rest

    Giant set Lying leg curl 20-30,

    Leg ext 20-30

    Hack calves 20-30

    Rope abs 3x15-20

    Superset Rope tri 1x20-30

    Rope hammer 1 x 20-30


    Upper

    B.B. flat bench 3x8-10 (1-2 reps short of failure)

    Bent over rows to floor 3x8-10 (1-2 reps short of failure)

    Seated smiths ohp 3x6-8 (1-2 reps short of failure)

    DB flys MR 6x4 (21-25 reps total)

    Cg Pulldown MR 6x4 (21-25 reps total)

    Face pulls 3x12-15

    Straight arm lat Pulldown 1x20-30

    DB hammer curl 3x 10-12

    Triceps dips 3x10-12


    Lower

    Hack squat 3x8-10 (1-2 reps short of failure)

    Bulgarian dB split squat 2x 15-20

    Db sldl 3x8-10 (1-2 reps short of failure)

    Standing calves 3x6-8 (1-2 reps short of failure)

    Giant set

    close feet pendulum squat 1x20-30, lying leg curl 1x20-30 leg press calves 1x20-30

    Hanging knee raise 3x10-15

    Superset tricep straight bar pushown 1x20-30 straight arm cable curl 1x20-30
     


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