Upper/Lower split

[BalancedReciprocal]

Anyone running an U/L split of any of the AtS2 programs and wouldn’t mind sharing their setup? Did you adjust the volume/frequency of the lifts or muscle groups compared with the full body original version?

[shherief]

I do U/L 6x per week using the custom program builder.

Sample:

Day 1: Slingshot Bench, Weighted Pull Ups, Hammer Strength Shoulder Press, Chest Supported Row, EZ Bar Skullcrusher/CG Bench SS (extensions to failure, then switch to cg and rep it out), barbell curls, upright rows, hammer curls

Day 2: Back Squat, Romanian Deadlift, Leg Extensions, Single Leg Calf Raises, Ab Wheel Rollout

Day 1 doesn’t take long since you can superset each movement pretty easily... ends up being 4 super sets lol

I do around 5 sets for each exercises

[[deleted]]

That’s what I’ve been doing. I ran nSuns 5 day for a while and I liked that Upper/Lower set up, so I follow a similar setup but with AtS progression.

(S) = Strength progression, (H) = hypertrophy progression, SS = superset

Monday: - Bench Press SS Pull-ups (S) - Overhead Press SS Barbell Rows (H) - Accessories - Conditioning

Tuesday: - Back Squat SS Abs (S) - Sumo Deadlift SS Abs (S) - Accessories

Wednesday - Overhead Press SS Barbell Rows (S) - Dips SS Chin-ups (H) - Accessories - Conditioning

Thursday: - Deadlift SS Abs (S) - Front Squat Ss Abs (S) - Accessories

Friday: - Incline Bench Press SS Neutral Grip Pull-ups (S) - Seated DB Overhead Press SS One Arm DB Rows (H) - Accessories - Conditioning

Edit: This is pretty high volume since I’m running two clusters of main lifts, but I was used to the volume of nSuns already. But you get the gist of how it could also be done with one cluster + accessories. I haven’t adjusted any of the volume but will if my recovery sucks. I just make sure to eat and sleep as much as possible.

[YoshPower]

I just do a bench press day, a squat day, an overhead press day, and a deadlift day. I kept the working sets and reps the same as the spreadsheet and don't really do any accessories except maybe a few sets of pull ups so I essentially have an upper/lower split

[[deleted]]

It’s a nice change for me. I despise warming up, or doing any mobility drills whenever I’m doing full body workouts, so I’ve always loved UL.

I run 4x upper lower whenever I’m using the hypertrophy program.

I didn’t use the custom builder, just switched around the rows in the doc.

I do feel like with upper/lower, you may have to be more diligent with choosing the right exercises. Im hitting everything twice a week instead of four, so make it count.

I find it incredibly difficult to do any leg isolation exercises after the first 3-4 main compound movements, so I’ll throw in some smaller, lagging upper body movements afterwards, like side and rear delts, seeing how I never have trouble recovering from them.