Hi I'm 16 years old, 155 pounds, 5'11. I've been doing a FBW 3x a week for about 2 months and its starting to get kind of boring doing the same thing every time I go to the gym. Therefore came up with this new split routine that I thought would work fairly well.

I'm going to do Lower body and back on one day, and the rest of the upper body (chest and shoulders basically) on another day. I would alternate them every other day in order to give myself ample rest since I hear back exercises also work the shoulders somewhat.

Heres a sample routine

-Monday
Dead Lifts
Bulgarian Squats
Bent over rows
Pull ups

-Wed
Bench Press
Barbell Military press
Dips

-Friday
Squats
Romanian Dead Lifts
Bent over row
Chin up

-Sunday/Monday (depending if i strictly do every other day, or just do 3 times a week every week)
Incline Dumbell bench press
Dumbbell military press
Dips

So anyway I was hoping someone could confirm that this is a good routine to follow or if i should modify it in some way. Thanks a lot

IMO, instead of this, you should do an upper/lower.
7 day protocal:
upper
lower
rest
uper
lower
rest
rest

this way, you hit upper and lower 2 times a week.
the exercise choice is up to you. just make sure you balance your exercises.

Yes I know that but If i did that I would only be doing like 2 exercises on lower body day. I don't want to go to the gym just to do 2 exercises, which is why I also put back on lower body day.

why just 2 exercises?

squat, deads, lunge, good mornings, raises, bulgarians et al

plus you try doing a good few sets of squats then a few sets of deadlifts and you're about done in; they are far more demanding than most other movements.

stick with tried and tested routines, they have been specifically desgined by people who know far more than you or I will ever do and will get you greater results quicker and with fewer injuries. New Rules of Lifting is excellent.

I agree with etting New rules of lifting. The first hypertrophy program is exactly scheduled like protein boy gave you. I also agree with bnelson, doing squats, then deadlifts, takes alto out of you, thne supersetting bulgarian split squats and stepups kills you.

If you do do good mornings, make sure someone experienced/trained evaluates your form.

I think you misunderstood. I meant that I don't want to use the time and gas to go to the gym just to perform 2 exercises and then leave and then when I go for upper body day do 4+ exercises. Like you just said, after you do squats and dead lifts you can't really do anything else with your legs. Unless you meant to say that I should be doing three or more major leg exercises on lower body day which I think would be to much. But what do I know? Mabye nothing...

Also with the routine I posted, I put back with legs day for 2 reasons: One because I wanted to have a more even amount of exercises on lower/upper body days, and Two because dead lifts also work the whole back a good bit and I thought It would be good to have dead lifts with the rest of the back exercises.

Anyway, thanks for the replies guys. I will try to pick up the New Rules of Lifting. Can it be bought from most bookstores?

Bookstores sell it for 25 dollars, Amazon.com (where I got it) has it for 17 dollars, and if you buy over 25 dollars of stuff, I tihnk you get free shipping, I did anyway.


You can do more than just squats and deadlifts on leg days. It's just that squats and deadlifts take alot of energy out of you.

i bought NROL off
half.com
for like 10 bux

Ok I looked around and I didn't really find a decent upper/lower body split routine. So if someone could post a basic one for me that would be nice. Thanks

PB, wouldnt it be better to do
Upper
rest
Lower
rest
Upper
Lower
rest

that way only two workouts are back to back.

there's a great one in NROL, or you could try doing 3-4 compound movements plus an isolation each session. if you're doing 2 uppers and 2 lowers a week you only need a compound for each body part as your increasing frequency.

ie

squat
deadlift
bulgarian split
calf raise

shoulder press
chest press
cable row
pull up/down
curls

look up bill starrs 5x5 workout for another template of this, make sure you hit each body part every time and switch exercises each time you go (ie do chest press and incline press on separate days)

HOWEVER

id seriously get New Rules as soon as possible and do that. self designed routines are often hit and miss as it takes a long time to understand how particular movements, supersets and recover affect your body. something like New Rules taked into account specific ideas regarding the most effective ways to spend your time. it also prevents overtraining and stops you over working/building certain muscles which is unhealthy and unsafe in the long term. i spent 12 months doing my own routines, constantly wondering if i was doing what made the best of my time, i was told to buy New Rules and a further 12 months on im getting far bigger, stronger and leaner than i could have gotten myself.

also, driving to the gym to do squats and deads isnt a waste of gas. id predict you could do a full upper body in the same time as just squats and deads; they use more of, and your biggest, muscles and will yield you your greatest results.

/agree

NROL programs are far more thought out than self designed ones. Just order NROL online somewhere and you'll get it within a few days, it's worth it.

Ok well I took all your guys advice and I bought THE BOOK. I'm probably going to do a 3 week break in and then start Strength I. Thanks for all the advice guys

sorry to constantly contradict what you say but go for hypertrophy I or fat loss I first, the strength programs are tough and you'll need all the knowledge and experience of those two before you start strength work.

My main goal is strength. So are you saying that I should do hypertrophy I and fat loss I, one or the other, I II and III of one, or I II and III of both before I start any of the strentgh routines?