Hello all. I've tried to make this post as convenient for you to read as possible.
I've been doing the RR for the past 7-8 months after not training for a few years and find it exhausting to a point where I can't do exercises with proper form and intensity. So I've been experimenting with Upper-Lower split for the past few weeks. I would really appreciate any input from the community. Literally any advice is more than welcome!
Stats: 24M, 190cm (6'3"), 98kg (216lbs)
Goals: Health, strength and hypertrophy (in this order)
Schedule: URLRRUR / LRURRLR. I think about adding a cardio on the free weekend.
Timing: 90sec rest between X1 and X2, 90sec-2min rest between pairs
Extras: I have herniated disks and scoliosis, so I don't include stuff like weighted squats or RDL, don't wanna risk it.
I have 2 Upper trainings because (1) I want some variation (2) I find it hard to do both weighted dips and weighted pull-ups in one session.
Upper 1:
Warmup + Skill: HSPU/HS progression
A1: [Chest/Triceps] Weighted dips, 3x8
A2: [Back] Pull-up, 3x10
B1: [Shoulders] Pike push-up, 3x8
B2: [Back] Archer Rows, 3x10
C1: [Biceps Bodyweight biceps Curl (TRX / Rings), 3x10
C2: [Triceps] Triceps-focused push-ups (Diamond or just narrow grip), 3x10
D: [Abs] Crunches + Russian twists Superset, 3x15
Lower:
Warmup + Skill: L-sit progression, very basic level
A1: [Legs, compound] Pistol-squat progression from RR, 3x8
A2: [Hamstrings] Nordic curls, 3x8
B1: [Legs, compond] Weighted bulgarian split squats, 3x8
B2: [Calves] Calf raises, 3x10
C1: [Lower back] Weighted back extensions, 3x15
C2: [Abs] Hanging leg raises, 3x12
D: Bridge, stretching
Upper 2:
(Similar to Upper 1 except A1, A2, C2)
Warmup + Skill: HSPU/HS progression
A1: [Chest/Triceps] Ring dips, 3x8
A2: [Back] Weighted pull-up, 3x8
B1: [Shoulders] Pike push-up, 3x8
B2: [Back] Archer Rows, 3x10
C1: [Biceps] Bodyweight biceps Curl (TRX / Rings), 3x10
C2: [Chest/Triceps] Ring push-up, 3x8
D: [Abs] Crunches + Russian twists Superset, 3x15
I've been doing the RR for the past 7-8 months after not training for a few years and find it exhausting to a point where I can't do exercises with proper form and intensity. So I've been experimenting with Upper-Lower split for the past few weeks. I would really appreciate any input from the community. Literally any advice is more than welcome!
Stats: 24M, 190cm (6'3"), 98kg (216lbs)
Goals: Health, strength and hypertrophy (in this order)
Schedule: URLRRUR / LRURRLR. I think about adding a cardio on the free weekend.
Timing: 90sec rest between X1 and X2, 90sec-2min rest between pairs
Extras: I have herniated disks and scoliosis, so I don't include stuff like weighted squats or RDL, don't wanna risk it.
Plan
I have 2 Upper trainings because (1) I want some variation (2) I find it hard to do both weighted dips and weighted pull-ups in one session.
Upper 1:
Warmup + Skill: HSPU/HS progression
A1: [Chest/Triceps] Weighted dips, 3x8
A2: [Back] Pull-up, 3x10
B1: [Shoulders] Pike push-up, 3x8
B2: [Back] Archer Rows, 3x10
C1: [Biceps Bodyweight biceps Curl (TRX / Rings), 3x10
C2: [Triceps] Triceps-focused push-ups (Diamond or just narrow grip), 3x10
D: [Abs] Crunches + Russian twists Superset, 3x15
Lower:
Warmup + Skill: L-sit progression, very basic level
A1: [Legs, compound] Pistol-squat progression from RR, 3x8
A2: [Hamstrings] Nordic curls, 3x8
B1: [Legs, compond] Weighted bulgarian split squats, 3x8
B2: [Calves] Calf raises, 3x10
C1: [Lower back] Weighted back extensions, 3x15
C2: [Abs] Hanging leg raises, 3x12
D: Bridge, stretching
Upper 2:
(Similar to Upper 1 except A1, A2, C2)
Warmup + Skill: HSPU/HS progression
A1: [Chest/Triceps] Ring dips, 3x8
A2: [Back] Weighted pull-up, 3x8
B1: [Shoulders] Pike push-up, 3x8
B2: [Back] Archer Rows, 3x10
C1: [Biceps] Bodyweight biceps Curl (TRX / Rings), 3x10
C2: [Chest/Triceps] Ring push-up, 3x8
D: [Abs] Crunches + Russian twists Superset, 3x15