Today I wanted to share the workouts from my new workout program with you!
Last week, I mentioned that I started a new workout split, which includes 4 workouts – 2 upper body and 2 lower body. This is my first time ever doing this type of split, but after one week, I’m loving the change!
I have to admit, I was a little nervous switching from a more typical bodybuilding split to this, but I forced myself to commit by writing this post, getting the word out there, writing the actual workout program, and getting in the gym and just doing it!
You never know how something is going to work until you try! So, last Tuesday I hit the gym and started my first workout of my new program!
Not only is this my first time ever following an upper lower split, but it is also my first time writing my own workout program! I have had a lot of help, though, which cannot go without mentioning…
I asked Lindsay for advice and suggestions and also used Nia Shanks’ workout program template for some structure and more suggestions. If you don’t follow either of these inspiring women, I highly suggest you start now!
I was incredibly intimidated when writing my own workout program, but once I wrote the four workouts and completed them I felt a lot more confident in myself and can’t wait to write more programs for myself!
So, here are the workouts I will be following for the next 4 – 8 weeks depending on how I feel!
Workout 1 – Upper Body A
1A) Bent over barbell row 4 x 5 – 8
1B) Incline DB bench press 4 x 5 – 8
2A) Parallel grip pull ups 4 x 10 – 12
2B) DB press 4 x 10 – 12
3) DB lateral raise 4 x 8 – 12
4) Face pulls 4 x 8 – 12
5) Cable triceps pushdowns 4 x 8 – 12
Workout 2 – Lower Body A
1) Back squat 5 x 3 – 8
2) RDL 4 x 8 – 12
3A) DB walking lunges 4 x 8 – 12
3B) Hanging leg raises 4 x 8 – 15
4) Lying leg curl 4 x 8 – 12
5) Standing calf raise 4 x 8 – 12
Workout 3 – Upper Body B
1) BB hang snatch 4 x 5 – 8
2A) Underhand grip pull up 4 x 5 – 8
2B) BB press 4 x 5 – 8
3A) One arm DB row 4 x 8 – 12
3B) DB bench press 4 x 8 – 12
4) Alternating DB curls 4 x 8 – 12
5) Reverse flyes 4 x 8 – 12
Workout 4 – Lower Body B
1) Conventional deadlift 5 x 3 – 6
2) GHRs 4 x 8 – 12
3A) Single leg leg press 4 x 8 – 12
3B) Reverse crunch 4 x 8 – 15
4) BB hip thrust 4 x 8 – 12
5) Seated calf raise 4 x 8 – 12
Throughout the week I completed my workouts on Tuesday, Wednesday, Friday, and Sunday. I chose these days because they were the days I don’t have class and because they are spread out nicely throughout the week!
I’m sure some of you are wondering why I stopped doing GPP, so I better just address that question now, too
Back in November I started feeling like I needed slower, more grounding workouts (I’m getting a lot more in tune with my body and knowing what it needs and when!) So, I started lifting more weights and doing less GPP. Then, I slowly cut out GPP all together and began a 5 day bodybuilding split. I started to feel amazing while lifting more weights, doing less HIIT, and started to see more progress in my strength and size, as well, so I stuck with it!
It’s all about what makes you feel good!
Will you be trying any of these workouts? Were you in need of a new workout program? Are you a fan of doing upper lower splits?
p.s. don’t forget to email me your high fives for High Five Friday! firstname.lastname@example.org