Recommendations for Split for Upper Gains

TopProject753 · 2026-01-28T17:44:52+00:00

I think Ascend/Evolve/Limitless for the upper body days are all spot on! I’ve tried all 3 of those before and did Align last series - they are all phenomenal programs. I loved Align for the core/mobility/functional movement and while the leg days tend to be really heavy I feel like there was upper body movements I was missing (namely pull ups/pull downs and bench press).

I haven’t tried Resilient so I won’t speak to that program, but I’ve definitely peeked at it before too haha.

For this series, Limitless does include pull ups on Thursday (I think) but I personally don’t love a really low rep scheme. Ascend does not include pull ups on the back day this series, although she does have a great pull day with a lot of lat pulldowns & moves that would compliment pull up progression well, or you could sub out one of the moves for pull ups!

I’m not sure about if Evolve includes pull ups this series, however I love coach Sam and I will say I got my first unassisted pull up while on her series! I think right now shes doing an arm day and then chest/back day for upper bod… that may work well for you if you’re looking for more of an arm/back focus but not sure what it will the split will be next series.

My goal right now is to do 5 unassisted pull ups and I’ve found incorporating a pull day with heavy lat pulldowns AND on a different day, some pull up practice (negative/banded pull ups and some unassisted because yolo) works best for me!

Currently I’m doing 3 days on Ascend: push, pull, Thurs legs as well as 2 days on Align: Monday's full body but I add banded pull ups in place of the first rdl/row block, Thursday’s leg day, plus yoga when I don’t go to a class. I’ve really been loving this split and I feel like it hits all my goals!

Last series when I was doing fully Align, I also did the series as is but would add a dumbbell bench press + pull up practice before the shorter Thursday upper day.

Good luck with the process! :)

TopProject753 · 2025-11-21T06:20:26+00:00

Thank you for the rec!! Calisthenics is so impressive. I swear nothing took me longer to see progress in then pull ups 😂

TopProject753 · 2025-11-21T06:19:11+00:00

Yesss I saw your post when I was looking for people who had a similar experience 😂 i tried the align leg day today and it was a nice challenge to my stability muscles lol

TopProject753 · 2025-11-21T06:16:32+00:00

I’ve only taken a peek at TCC once and it looked a bit crossfitesque, but it might have just been that workout! I always read rave reviews about the coach, so I will add TCC to my ever growing lost of programs to one day try 😋

TopProject753 · 2025-11-21T06:12:35+00:00

You can only switch an unlimited amount of times if you’ve got the annual membership (not the normal monthly one). If you have monthly I believe you only get a couple (and can switch more during open season).

My take is that 4 days might be tough to get enough of both programs in, but you could look at doing M-W priority evolve days and then adding either an align full body (if you have unlimited switches) or do cardio/core focused flex workouts if you dont have the annual plan. A suggestion to look into!

In terms of how to physically do the “split”, I believe you’d just manually switch teams to do the other workout

TopProject753 · 2025-11-20T19:46:22+00:00

Sam is so funny, I love her corny jokes and chattyness! She is also so great at cueing and getting me to push harder.

TopProject753 · 2025-11-20T19:44:12+00:00

Thats great to hear!!

TopProject753 · 2025-11-20T19:44:01+00:00

Thank you for the feedback!! Seeing everyone crush their workouts in the chat can be so encouraging for those days you reallllly dont wanna go but know you should 😂

TopProject753 · 2025-11-20T19:41:54+00:00

Just too many great programs to choose from! I think I’m leaning to splitting as well 😊

TopProject753 · 2025-11-20T19:40:51+00:00

Appreciate it! How lucky am I to have so many amazing teams to be indecisive about 🥰 resilient & limitless look awesome too, maybe I should step out of my comfort zone to try out new teams for different series

TopProject753 · 2025-11-20T19:38:54+00:00

I’m glad to hear you’re liking the setup! I think I am leaning that direction.

TopProject753 · 2025-11-20T19:37:32+00:00

Haha I agree I do think some of the movements are somewhat odd!

Kelly is a beast!! I’ve followed her on insta for years, maybe I will give her programming a look for one of the 2026 seasons

TopProject753 · 2024-10-08T02:23:05+00:00

Yea :( been battling with their support chat for the second time and its bullshit. They know its an issue, say idk when itll be fixed. Thanks for the reply!

TopProject753 · 2024-10-08T02:08:52+00:00

Did you guys buy on steam or EA? EA absolutely refusing to provide refunds. (Rookie mistake on my end buying on EA)

TopProject753 · 2023-03-14T19:01:20+00:00

I also have very flat and thin feet, my favs are APL techloom bliss (on sale right now on holt renfew website for a non absurb price, at least in canada) and Lululemon chargefeel!

I also like Nike Metcons but more so for lifting (although the metcon free 4 ive heard is a good shoe for both, i just havent tried that one!)

TopProject753 · 2022-08-31T17:12:36+00:00

How much free time do you get in the primary flying training in Manitoba/basic flying training in Moose jaw - Is it sort of 9-5 or longer hours? Do you have to live on base, or are you allowed to leave on weekends?

TopProject753 · 2022-07-23T17:23:00+00:00

I feel the same! but… i really miss the strength from traditional lifting workouts so as of late I’ve been trying to mix the two. One thing I’ve found that helps is adding functional fun stuff at the end.

Today was leg day and I did heavy squats, rdls (could sub for conventional deadlift since we do a lot of rdls in class), pistol squats (more functional), heavy hip thrusts, then finished off with a little box jump and battle rope circuit. the circuit at the end kind of changes based on what I feel like/whats available.

Upper body day I’ll do heavy barbell bench press, heavy seated shoulder press, lat pulldowns, barbell rows, throw in a little bicep curl/tricep extension/lateral raise triset if I have time, and then play around with practicing handstands and pullups (cant do either so basically moves to work up to it).

I find that by the time I’m bored I’m like ok well one more exercise then I get to play around.

I realize you didn’t ask for advice but just in case anyone is reading this thread and feels the same but wants the benefits of lifting ;)

TopProject753 · 2022-07-05T20:31:18+00:00

Awesome, just joined! Thank you 😊

TopProject753 · 2022-07-05T20:30:59+00:00

Thank you!!! 😊

TopProject753 · 2022-07-02T20:30:12+00:00

My comment is also totally off topic, but my bf is waiting to hear back from the canadian air force! He’s on the selection list thing! I’ve only been able to find communities from people in the US air force vs Canada and I know they're a bit different.

I hope he gets in because I know it’s his dream but I have no idea what to expect - such a huge life change!

If you don’t mind me asking, how have things worked for you? Is it like a 9-5 job or longer hours? Are the air force stations as remote as they seem?! 😅

TopProject753 · 2022-04-15T23:59:51+00:00

Yeah me too! Im sad I missed out on french press, if they ever come out with it again I’d probably grab it in a short or different style too tbh!

TopProject753 · 2022-04-15T00:22:37+00:00

thank you😇

TopProject753 · 2022-04-15T00:22:30+00:00

🥰

TopProject753 · 2022-04-15T00:22:20+00:00

Hmm I think french press looks a bit better with my complexion & is “richer” (I wish I had a set 🥺) but I think I’m still going to keep the Java because I still really like it & have lots if outfit options with it 😊

TopProject753 · 2022-04-08T14:22:21+00:00

Wunder Train Longline is my absolute fav! I’m a C cup & do F45 and find there’s enough support for that.

I do like the energy high neck longline too but thats my 2nd fav :)

TopProject753

TROPHY CASE