Upper/Lower 4-Day Split for NLP Upper/Lower 4-Day Split for NLP

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Thread: Upper/Lower 4-Day Split for NLP

  1. #1
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    Default Upper/Lower 4-Day Split for NLP

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    Male, 45, 6'0", 210#

    Most recent working sets:
    Squat = 265#
    Bench = 237.5#
    OH Press = 130#
    Deadlift = 335#

    Due to time constraints, I must keep my training to less than 60mins per day, which has effectively ruled out standard 3-day NLP. So, moving to upper/lower split across 4 days.

    Question: What is best order? I would also like to add in Prowler work, starting low and gradually increasing capacity, on Wednesdays and, ultimately, possibly also Saturday.

    Option 1:
    Monday - Bench (i), Press (v)
    Tuesday - Squat, Deadlift
    Wednesday - Prowler
    Thursday - Press (i), Bench (v)
    Friday - Squat, Deadlift

    Option 2:
    Monday - Squat, Deadlift
    Tuesday - Bench (i), Press (v)
    Wednesday - Prowler
    Thursday - Squat, Deadlift
    Friday - Press (i), Bench (v)

    Option 3: perhaps some other arrangement?

    Perhaps also pertinent to consideration: I am at point in my training where I have shifted to 2.5# jumps on the presses and 5# jumps on squat and DL each workout.

  2. #2
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    With such a split, is it generally better to do upper on day 1 or lower?

  3. #3
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    When I used the U/L split I always did upper on day 1. From what I heard the lower body stuff tends to impact the next training day

  4. #4
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    M: SQ, PR
    T: DL, BP, CH
    W: Off
    R: SQ, PR
    F: DL, BP, CH
    S: Off
    S: Off

    Unofficial 4-day novice. Weight increases as per 3-day. Modifications/transitions toward intermediate when necessary as per PPST3 and Reynolds’s MED articles.

  5. #5
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    Quote Originally Posted by Nate9 View Post
    When I used the U/L split I always did upper on day 1. From what I heard the lower body stuff tends to impact the next training day
    Thank you, Nate9. That's what my thought was. Started my new upper/lower split today.

  6. #6
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    starting strength coach development program
    With the combination of switching to a 4-day U/L split and basically a full week off around Easter, and to accommodate the greater volume now added to the presses each week, I deloaded my bench press to 225# when I starting the U/L split on 4/23 and repeated last work sets for everything else. Increases of 2.5# for the presses on their respective intensity days and 5# each session for squat and deadlift.

    Current programming:
    Mon. - Bench (i), Press (v)
    Tue. - Squat, Chins (alternating each set)
    Wed. - Prowler
    Thu. - Press (i), Bench (v)
    Fri. - Squat, Deadlift

    Here's where I stand for each lift as of most recent sessions:
    Squat = 280x5x3
    Bench(i) = 237.5x5x3
    Press(i) = 135x5x3
    Deadlift = 355x5x1

    Bench(v) = 225x5x3, 215x5x2
    Press(v) = 115x5x5
    Chins = BWx3x12 (36 total reps)
    Prowler (10-15 min at 180#, 60 sec rests b/w lengths, for 7 lengths total)

    I have always struggled with squats. Yesterday I attempted 285# but it clearly wasn't going well so I stopped after 3 reps in my first set. I then dropped to 245# and banged out 8 reps, and then again to 225# for another 8 reps and called it a day.

    Biggest issue is form, so I am very much looking forward to the SS Squat/Deadlift camp I will be attending in Baltimore on June 2nd.

    But it is also clear that I do best when I squat often, 3x per week. And I am sure I will want to do so after June 2nd so I can frequently reinforce the corrections I am sure the coaches will make to my squat.

    Again, I must keep my sessions under an hour.

    I wonder about possibly modifying my program as follows:
    Mon. - Squat, Chins (alternating each set)
    Tue. - Bench (i), Press (v)
    Wed. - Light Squat, Prowler
    Thu. - Press (i), Bench (v)
    Fri. - Squat, Deadlift

    Thoughts?

    My biggest concern here is that volume on the OH Press on Tuesday might hinder strength gains on the Press on Thursday, since it would just be one day later.

    Another option might be to spread the workout across 6 days, but Saturdays are difficult with family duties and coaching baseball. Plus, at 45 years old, those two days off over the weekend do wonders for my recovery. I suspect that would be even more necessary if I add light squats to my Wednesday plan.

    I appreciate any thoughts and advice. Thank you.

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