[Daniel]

I still did not feel recovered at all with lower volume, I also had 1 lower session with 1 day more restday in between and still no progress and the feeling of my legs still a bit sore.

So I will go back to my old split that worked perfectly fine for me: Push Pull Legs Rest Push Pull Rest.

But thanks for your help, it was really fun trying something new, eventhough it did not work as good as my old training for me.

Best Regards

[Daniel]

Good Morning,

thanks for all your replies, my last deload was 3 weeks ago before i switched to Upper/Lower. I am always sleeping 8 hours so my recovery is quite on point. I will lower the volume and see how it goes. If that does not help, I will add an additional restday.

[Daniel]

Hi mate

What pattern are you training on at the moment? Upper/lower/rest/repeat?

If so, you could go every other day, or it may be time to shift to push/pull/rest/legs/rest/repeat.

I trained Upper Lower Rest Repeat.

[Daniel]

Yeah, I will definitely try this routine!

[Daniel]

Hey, thank you so much to everyone for the feedback suggesting I should try an Upper-Lower Split. I’ve watched Kuba’s and Jordan’s videos on the topic and created the following plan. I would really appreciate any feedback.

I would like to train Upper 1 Lower 1 Rest Upper 2 Lower 2 Rest ……

Upper 1

Low Incline Dumbell Press 5-9 9-12

High Incline Smith Press 5-9 9-12

Dips Machine 5-9 9-12

Single Arm Lat Pulldown 6-10 10-12

Chest supported T-Bar 6-10 10-12

Dumbell Lateral Raise 10-15 15-20

Rope Triceps Extension 10-15 15-20

Upper 2

Wide Grip Latpulldown 6-10 10-12

Row Maschine (Lat) 6-10 10-12

Chest Press 5-9 9-12

Shoulder Press 5-9 9-12

JM Smith Press 5-9 9-12

Single Arm Lateral Raise Cable 10-15 15-20

Rope Overhead Extension 10-15 15-20

Lower 1

Preacher Curls Single Arm 10-15 15-20

Adductor 5-9 10-12

Lying Leg Curl 5-9 10-12

SLDL 5-9 10-12

Legpress 5-9 10-12

Leg Extension 8-12 12-15

Seated Calf Raise 5-9 10-12

Lower 2

Sz-Curls 10-15 15-20

Adductor 5-9 10-12

Seated Lec Curl 5-9 10-12

Hack Squat 5-9 10-12

Single Leg Legpress 8-12 12-15

Standing Calf Raise 5-9 10-12

[Daniel]

Thanks for your help, i will train an upper lower 🙂