My first upper/lower split

My first upper/lower split

Hi guys! Sorry about the lack of posting yesterday – my blog was hacked, so my number one priority was getting that fixed. Apologies for anyone who tried to access my page from a mobile device yesterday. It was redirecting people to a porn site – Sweat like a Pornstar, anyone?! The good news is it’s all sorted now thanks to my knight in shining armour, Matt!

Someone asked via my Facebook page if I could talk about my new training style and why I made the switch. As you may remember, I recently switched to an upper/lower body split for the first time after I finished 5/3/1.

For the past couple of years, I haveΒ been following a traditional bodybuilding-style split. My number one concern was building as much muscle as possible, which is why I chose that split. Training your muscle groups individually allows you to hit each more intensely and frequently.

When I decided I would not be competing anymore, I made the switch to four days a week of strength training. I officially caught the strength bug after starting 5/3/1. There is something far more fun about trying to constantly beat your previous personal bests than trying to get a better pump week after week!


Lifting heavy has always given me confidence, but there is something even more empowering about regularly attempting max lifts. I get bored by higher rep training very quickly, but pursuing strength is an always-exhilirating goal.

I still believe that a bodybuilding split will produce the best aesthetic results. Of course, your muscles will still grow if you are training for strength, but just in a different way. That said, I do think you can do both together. With most of my clients, I recommend training the main compound lifts in a lower rep range (4 to 8 reps, for the most part) with a higher rep range for accessory exercises. That way you can feel beastly strong but also see muscle development!

Here is the exact workout plan I am following now:
Monday: Deadlifts (3 x 1-5 reps), front squats (4 x 6-8), lying leg curl (4 x 8-12), barbell lunges (3 x 10), barbell hip thrust (4 x 12)
Tuesday: Bench press (3 x 5-10 reps), chin-ups (3 x max) superset with push ups (both 3 x max), lat pulldown (4 x 8-12), seated shoulder press (4 x 8-10), upright row (3 x 12)
Thursday: 20-30 minutes of mobility followed by overhead squats (4 x 12-15), Bulgarian split squats (3 x 12), ending with 20 minutes of HIIT such as box jumps, burpees, sled pushes, etc
Friday: Overhead press (3 x 1-5 reps), chin-ups (4 x max), inverted row (4 x max), cable row (4 x 8-12), dumbbell pullover superset with dumbbell flyes (both 4 x 12)

Last week I had to switch Thursday and Friday’s workouts. I’ve always had trouble with hitting legs twice in one week, as I need almost a full week to recover. I was way too sore on Thursday, even for such a basic mobility-based workout, that I just pushed it back to Friday.

My strength seems to be increasing, despite switching to Paleo and losing five kilograms. I think I have reached a temporary plateau with my overhead press numbers, but my bench and deadlift are constantly improving. My strength increases are not as great as they were when I was following a high carb diet (250g per day), but my body is dealing with the reduction in carbohydrates pretty well.

I know you are all dying to hear more about my progress with Paleo, so I will be back later in the week to fill you in on my 30 day experiment. I’m going to Berlin next week so it will be my last blog post for the year – don’t miss it!

Do you follow a full body split, upper/lower split or bodypart split program?

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