How to program a full body split the jordan peters way.(Upper lower next)

[Deleted member 73386]

The whole point of Full body is to maximize frequency and intensity while minimizing volume. The best way to do this is by doing 2 warm up sets(1st set 50% of working weight for 5 reps and 2nd set 75% of working weight for 3) and 1 working set for every exercise. You should be going ever other day to maximize frequency.

How to set up the full body split by jordan peters.
Day 1&3 it will be heavy upper body and light lower body and the opposite for days 2&4.
All arms will be 1x8-12 due to risk of injury.

1 compound chest exercise(1x6-10)
1 compound shoulder exercise(1x6-10)
1 Compound tricep exercise(1x8-12)
1 Lat isolation exercise(1x6-10)
1 Trap/upper back isolation exercise(1x6-10)
1 Lateral raise(1x8-12)
1 Bicep isolation exercise(1x8-12)
1 Tricep isolation exercise(1x8-12)
1 Hamstring curl(1x8-12)
1 Pressing compound movement(1x8-12)
1 Quad isolation exercise(1x8-12)
1 Calf raise(1x8-12)
1 Ab exercise(1x6-10)

Now thats what day 1 would look like but day you would be legs first with every leg movement 6-10 reps and every upper body is 8-12 reps.

 

[ajd]

upper lower negs in my opinion, fb just has way too much sets even at only 1 per muscle group. what are your thoughts on push + hamstrings, then pull + quads. In theory it's the same as upper lower, it's just more upper body biased.

 

[Deleted member 73386]

upper lower negs in my opinion, fb just has way too much sets even at only 1 per muscle group. what are your thoughts on push + hamstrings, then pull + quads. In theory it's the same as upper lower, it's just more upper body biased.

More frequency doesnt equal to volume. Too many sets its out of the question when frequency is in place.

 

[szolliontaraelis]

Nigga you are the most delusional autistic i’ve ever seen. Fb and ul splits are just waste of time.

 

[ConfusedBolivian]

The whole point of Full body is to maximize frequency and intensity while minimizing volume. The best way to do this is by doing 2 warm up sets(1st set 50% of working weight for 5 reps and 2nd set 75% of working weight for 3) and 1 working set for every exercise. You should be going ever other day to maximize frequency.

How to set up the full body split by jordan peters.
Day 1&3 it will be heavy upper body and light lower body and the opposite for days 2&4.
All arms will be 1x8-12 due to risk of injury.

1 compound chest exercise(1x6-10)
1 compound shoulder exercise(1x6-10)
1 Compound tricep exercise(1x8-12)
1 Lat isolation exercise(1x6-10)
1 Trap/upper back isolation exercise(1x6-10)
1 Lateral raise(1x8-12)
1 Bicep isolation exercise(1x8-12)
1 Tricep isolation exercise(1x8-12)
1 Hamstring curl(1x8-12)
1 Pressing compound movement(1x8-12)
1 Quad isolation exercise(1x8-12)
1 Calf raise(1x8-12)
1 Ab exercise(1x6-10)

Now thats what day 1 would look like but day you would be legs first with every leg movement 6-10 reps and every upper body is 8-12 reps.

Shit

 

[gss]

Nigga you are the most delusional autistic i’ve ever seen. Fb and ul splits are just waste of time.

how

 

[gss]

upper lower negs in my opinion, fb just has way too much sets even at only 1 per muscle group. what are your thoughts on push + hamstrings, then pull + quads. In theory it's the same as upper lower, it's just more upper body biased.

if you're willing to be in the gym 6 days a week its a good split

 

[Deleted member 73386]

Nigga you are the most delusional autistic i’ve ever seen. Fb and ul splits are just waste of time.

u are a fucking idiot

 

[szolliontaraelis]

u are a fucking idiot

And you have 12inch arms skinny faggot

These splits only exhaust you pointlessly and your muscles won’t even get sore after a few weeks. Bro split is the best split there is. You gon get it when youare wiser, little boy.

 

[Deleted member 73386]

And you have 12inch arms skinny faggot

These splits only exhaust you pointlessly and your muscles won’t even get sore after a few weeks. Bro split is the best split there is. You gon get it when youare wiser, little boy.

u know nothing

 

[gss]

And you have 12inch arms skinny faggot

These splits only exhaust you pointlessly and your muscles won’t even get sore after a few weeks. Bro split is the best split there is. You gon get it when youare wiser, little boy.

muscle soreness isn't an indicator of growth

 

[szolliontaraelis]

muscle soreness isn't an indicator of growth

Cope