I know most people say to work out Monday, Wednesday, & Friday. Though, I'm trying to figure out a good balance to work my upper body and lower body. Which day to do to work what muscles ya know?

So, I was thinking of a plan that would go like this.

Monday - Upper Body
Tuesday- Lower Body
Wednesday - Rest
Thursday - Upper Body
Friday - Lower Body

Upper Body: Chest, Triceps, Traps, Shoulders, & Upper Back

Lower Body: Legs, Lower Back, Biceps, Abs, & Forearms


My Goal is to gain size and mass. I've been doing mainly 3X8 but, may do higher reps if my mind and body feel I can.

What do you guys think about this schedual/routine?

Schedule. Schedual is not an English word, and you're including it in a title.

Also, it's very poorly done.

For example, you're including biceps in the lower body exercises when really it should be included in the upper body exercises. Triceps and forearms are especially used when pulling things, like back exercises.

A better split would be:

Front
Back
Lower body and other heavy exercises (full body compounds).

Unless your goal is appearance you should be paying just as much attention to lower body as to upper body. Compound heavy lift really kick up the hormone levels. Do some squats and deadlifts and see what I mean.

Alle_Gory said:

Schedule. Schedual is not an English word, and you're including it in a title.

Also, it's very poorly done.

For example, you're including biceps in the lower body exercises when really it should be included in the upper body exercises. Triceps and forearms are especially used when pulling things, like back exercises.

A better split would be:

Front
Back
Lower body and other heavy exercises (full body compounds).

Unless your goal is appearance you should be paying just as much attention to lower body as to upper body. Compound heavy lift really kick up the hormone levels. Do some squats and deadlifts and see what I mean.

Click to expand...

I've been told by a strength trainer years ago (He may be wrong.) that you shoudn't work your triceps and biceps the same day.

Also, I am paying attention to my lower body as well as my upper body. Which, is why I was considering a upper body and lower body lifting day.


To clarify my routines...

Upper Body:
Bench Press
Bent Over Rows
Tricep Extensions
Military Press
Upright Rows

Lower Body:
Squats
DeadLifts
Arm Curls
Sit-Ups

Now if your saying a Split Routine would be better. Then would it be something like this?

Monday - Front
Wednesday - Back
Friday - Lower Body

GameTime76 said:

I've been told by a strength trainer years ago (He may be wrong.) that you shoudn't work your triceps and biceps the same day.

Click to expand...

I think what he means is that, if you work triceps and biceps at the same time they don't get the same focus. This is why people do a back and bis and a chest, shoulders and tris split. So that they can focus intensely and work out properly.

Also, I am paying attention to my lower body as well as my upper body. Which, is why I was considering a upper body and lower body lifting day.

Click to expand...

What I'm saying is that you really should categorize that upper body day. Do you feel like back or chest that day? Then do that, and leave the other one alone.

Your routine has the right exercises but I don't think you're tiring the muscles effectively. If you still have energy to do sets of bench press after bent over rows then you're going too light on the bent over rows.

Now if your saying a Split Routine would be better. Then would it be something like this?

Monday - Front
Wednesday - Back
Friday - Lower Body

Click to expand...

Yes I am, and don't forget the smaller muscles likes the shoulders, obliques, forearms, and the rotator cuff... etc. Also, some cardio one in awhile. Don't overdo the cardio while bulking. Either very low intensity and long or make it very high intensity and short. Like what sprinters do for cardio.

If you take everything into account you will see that there's much more to being in shape and muscular. It's a lifestyle to maintain that image and level of fitness. You have to do something every day. Sometimes more like on weight days and sometimes just stretching like on rest day.

It's a great routine OP! Just needs some tweaking

1. Upper body. Bench, row, deadlift, pullups, military, dips, some bis/tris
2. Lower Body. Squat, lunge, leg press, calf, extensions, hams.
3. Off
4. Repeat day 1
5. Repeat day 2

Most my life I've been told heavy weights with lower reps = Strength and Size. And that lighter weight with high reps = a more toned look. After doing some searching on the internet I've been reading that its actually the other way around.

Their claiming heavy weight with low reps is only for strength. While lighter weights with higher reps with gain you size. So, this is kind of a dilemma. If you cant have it both ways then, how can you get big and strong?

Lately I've been doing 3 sets of 8 as stated above. Now, I'm not using light weight to where its easy but, I'm not necessarily heavy. I have it where the 7th or 8th rep I'm struggling with it some. Now, if I'm in that zone and feel like I could push out a couple more reps I will do it just to push myself.

GameTime76 said:

Most my life I've been told heavy weights with lower reps = Strength and Size. And that lighter weight with high reps = a more toned look. After doing some searching on the internet I've been reading that its actually the other way around.

Their claiming heavy weight with low reps is only for strength. While lighter weights with higher reps with gain you size. So, this is kind of a dilemma. If you cant have it both ways then, how can you get big and strong?

Lately I've been doing 3 sets of 8 as stated above. Now, I'm not using light weight to where its easy but, I'm not necessarily heavy. I have it where the 7th or 8th rep I'm struggling with it some. Now, if I'm in that zone and feel like I could push out a couple more reps I will do it just to push myself.

Click to expand...

my rule of thumb is to do between 4-6 reps

if you can do more than 6 reps with a certain weight, then you can for sure do 4 reps with a higher weight

heavier weight = more muscle stimulation = greater gains in muscle size and strength

getting "toned" has more to do with dieting, the reason they say that doing higher reps gets you toned is because doing higher reps burns more calories, thus making you "toned"

it is something many fitness models do a week before a photoshoot