Will be switching to U/L pretty soon, I just need to finish up a routine.
This is my first draft, and will work as a guideline. Exercises are not set in stone, as I like to improvise a bit.

Upper A:

HC(->PP)
BOR
Smith shoulder press
Chins
Incline Bench
Dips

Upper B:

Bench
Dips
DB rows
DB shoulder press
Chins
Cable side lats

Lower A:
Front squats
Bench squats
Lunges
Plyo: ~300 foot contacts

Lower B:
Squats
Deadlift
Lunges
Plyo: ~200 foot contacts

Comments and suggestions are very welcome, this is still a rough draft...

If it were me I would put deadlift on the same day as front squats rather than back squats, but apart from that it looks pretty solid.

Well the idea is to make lower A more of a volume/speed workout and lower B a max effort workout. Also, I'll probably be training mon, tue, wed and fri, so deadlifts will have to be on fridays (as they hit back and legs)...

That's fair enough if you can handle heavy squats and deads on the same day. I couldn't.

Anybody? :'(

Nobody wants to help the Rilla get ripped like WOA!

Why not do a good old 4 day BB split. None of this homo upper lower PL heavy light nonsense. Those spilts are flawed because you end up trying to overdo it on upper days then the lower days are too easy.


Anyway aren't trying to get bigger?

Faster/stronger is more my kind of thing... I don't want to be a whole lot bigger than I am now, and I really like lifting heavy shit...

Rilla wrote:Faster/stronger is more my kind of thing... I don't want to be a whole lot bigger than I am now, and I really like lifting heavy shit...

Why the hell are you going on a prohormone for then?

He's into anything with hormone in it ie. Vidal

cleaver wrote:

Rilla wrote:Faster/stronger is more my kind of thing... I don't want to be a whole lot bigger than I am now, and I really like lifting heavy shit...

Why the hell are you going on a prohormone for then?

Well, the world isn't black/white - at least my world isn't. I've come to realize that looking strong/powerful is also part of what makes me feel good. I will probably keep on training in a way similar to what I'm doing now for a long time, I simply wouldn't enjoy spending an entire day at the gym doing chest or arms...
I know I've always said I wasn't into it for the size looks, but I guess I've found out that I am...
Hard to explain really, but I've thought the epistane thing through a million times.

Rilla wrote:

cleaver wrote:

Rilla wrote:Faster/stronger is more my kind of thing... I don't want to be a whole lot bigger than I am now, and I really like lifting heavy shit...

Why the hell are you going on a prohormone for then?

Well, the world isn't black/white - at least my world isn't. I've come to realize that looking strong/powerful is also part of what makes me feel good. I will probably keep on training in a way similar to what I'm doing now for a long time, I simply wouldn't enjoy spending an entire day at the gym doing chest or arms...
I know I've always said I wasn't into it for the size looks, but I guess I've found out that I am...
Hard to explain really, but I've thought the epistane thing through a million times.

That's understandable mate - I initially wanted to just throw elephants when I started out - wasn't to fussed about how I looked as long as it was bigger. However, I don't just want to succeed in the gym, and regardless of how much I try at things, I don't feel a serious contender for the jobs I want as I am small and don't appear very successful. So I want to reach my goals in the gym, but in honesty, when I break i down it's only a small part of a big picture. We all are motivated to lift weights for a variety of reasons - I don't think it's simply for the support. But unlike John Smooth I don't think there's anything unhealthy about putting channelling some of your life into something productive.

cleaver wrote:Why not do a good old 4 day BB split. None of this homo upper lower PL heavy light nonsense. Those spilts are flawed because you end up trying to overdo it on upper days then the lower days are too easy.


Anyway aren't trying to get bigger?

I'm with Cleaver on this one.

Bison wrote:

cleaver wrote:Why not do a good old 4 day BB split. None of this homo upper lower PL heavy light nonsense. Those spilts are flawed because you end up trying to overdo it on upper days then the lower days are too easy.


Anyway aren't trying to get bigger?

I'm with Cleaver on this one.

if he was a man he would do the same program as me

head to head!

Yes,i'm with Bison and Cleaver.split it up man!

Bison wrote:

cleaver wrote:Why not do a good old 4 day BB split. None of this homo upper lower PL heavy light nonsense. Those spilts are flawed because you end up trying to overdo it on upper days then the lower days are too easy.


Anyway aren't trying to get bigger?

I'm with Cleaver on this one.

I understand your reasoning, though I know myself well enough to know what kind of training I'd enjoy...
I appreciate the input, and I will consider your thoughts, and maybe I'll try out a BBish type routine later on..

Rilla wrote:I understand your reasoning, though I know myself well enough to know what kind of training I'd enjoy...
I appreciate the input, and I will consider your thoughts, and maybe I'll try out a BBish type routine later on..

Well there's meat and two veg of it... you've got to enjoy it, manage that and you have the right routine for you

I disagree, nothing wrong with an upper/lower split!

Replace Smith shoulder press with Standing 1-Arm DB Presses in Upper A
Replace Bench Squats with RDLs in Lower A
Replace Lunges with Split Squats in Lower B

wtf are HC(->PP) ?? lol

are split squats just lunges but staying "down and doing the reps for one leg at a time?

health4ni wrote:
wtf are HC(->PP) ?? lol

Hang Clean to Push Press

Rab wrote:are split squats just lunges but staying "down and doing the reps for one leg at a time?

Pretty much yes.

Split Squats explained

health4ni wrote:Replace Smith shoulder press with Standing 1-Arm DB Presses in Upper A
Replace Bench Squats with RDLs in Lower A
Replace Lunges with Split Squats in Lower B

wtf are HC(->PP) ?? lol

Thanks, I've been wanting to to 1-arm DB shoulders for some time, will add them to my bag of tricks. Same goes for the split squats.
What's the reasoning behind RDLs instead of bench squats? Was gonna switch deads and RDLs because I feel they both hit my back as well as my legs...
Thanks for the constructive input

Rilla wrote:What's the reasoning behind RDLs instead of bench squats?

Front squats = quad dominant
Bench squats = quad dominant <-- so swap to ham dominant like RDLs to get more "balance"
Lunges = quad dominant

Ok good point.

Am I weird when I feel lunges hitting my hammies/glutes?

Been thinking about giving in and listening to ya'll today... Well sort of.
My idea would be to mix U/L and PPL, making it U, L, pull, push, L. That'll give me time to prance around doing plenty of homocurls and shit, while still leaving two days for blasting the legs. Everything will be hit twice a week, in fact, it'd be like a U/L with one of the U sessions spilt in two...

Thoughts on this?