Workout 2: Beginner, upper/lower split
July 17th, 2008 | Published in Workout ideas | 5 Comments
beginner, 2-day upper/lower split
This routine can be done on a Monday-Wednesday-Friday schedule, with the next workout being “floated” into the next week (so that one week Monday would be lower body, the next Monday would be upper body), OR on alternating days (1 day of workout, 1 day of rest, 1 day of workout, and so forth), OR 4 days a week on a Monday-Tuesday-Thursday-Friday schedule. Don’t do this workout more than two days in a row.
Rest 1 to 2 minutes between sets (you might want a little longer between squat sets).
Notation: Exercise sets x reps
For example: bench press 3 x 8 is 3 sets of 8 reps per set
day 1 – lower body
- Squat or Leg press 2 x 12-15
- Stiff-legged deadlift 2 x 12-15
- Calf raise 2 x 12-15
- Back extensions 2 x 12-15
day 2 – upper body
- Lat pulldown 2 x 12-15
- Standing overhead shoulder press 2 x 12-15
- One-arm dumbbell row 2 x 12-15
- Bench press 2 x 12-15
- Ab crunches 2 x 12-15
July 8th, 2009at 10:46 am(#)
This seems really short? Is it only supposed to take under half an hour or are you supposed to go through it twice?
July 11th, 2009at 4:54 am(#)
Yes, it is short. For beginners, a short workout is quite sufficient.
October 28th, 2009at 12:35 am(#)
Krista, I was just wondering what a suitible replacement for the deadlift might be? I’m being a friend’s gym buddy, and she unfortunately suffered a herniated disc about 7 years ago, which still gives her a bit of trouble from time to time. She’s gone through all the other exersizes in this routine with no problem, and I’ve been extra careful to ensure her form is solid, but I’ve yet to have her deadlift, as I’m worried about hurting her back. For what it’s worth, internet research seems to say it’s okay provided you concentrate on form and don’t worry too much about doing a lot of weight, but I wouldn’t mind your experienced opinion.
Obviously, nothing is going to replace the deadlift, but something that might help to strengthen her back and give her some confidence in it would be a great help, and fill the giant hole in Day 1 of the routine.
Thanks for everything!
October 28th, 2009at 5:34 am(#)
First, see if you can find a trap bar, which places the person effectively in the middle of the bar and changes the centre of mass a bit, allowing the lifter to remain more upright.
If not, try sumo stance, very light, high-rep DLs. Generally people who suffer chronic back pain have diminished strength-endurance of spinal musculature, and should opt for longer, lighter sets to rehab. When I herniated a disk I could not tolerate heavy deadlifting, but have since managed to work my way back up using long sets (20 reps or more) of much lighter weight. Focus on keeping the shoulders back, as this will really tighten up the “chain” of muscles along the spine. (People say keep low back tight too, which is great, but I find the “shoulders back” cue to be more effective.)
February 26th, 2010at 1:03 pm(#)
Great routine! Whats good about a minimalistic approach here is that there is still gas in the tank for 1-2 accessory movements for 1-2 sets after, like rotator cuff, grip work etc. I have been doing something almost identical (just with differing parameters) with a one on, two off pace with cardio thrown in on off days and found it to be the holy grail of training for me.
At 47, I can still make great gains with this, as the balance between volume and frequency in this routine is optimal for my recovery ability.