Which of these routines is better?

Firstly, I'd like to apologise for the length of this post.

Presently, due to professional and personal constraints, I'm training at home and have to contend with certain limitations, e.g. I have no access to a squat/power rack or a dip/chin station. Although I do have an adjustable bench and a heavy barbell and dumbbell set - and I do intend to purchase a squat rack and extra weights (including powerblocks) - because it takes time to adjust the weight for each movement, even with minimal rest periods, it's difficult to perform more than six exercises within an hour (and it's my understanding that training for more than an hour is counterproductive due to the drop in testosterone levels and rise in cortisol levels). Furthermore, because I do not enjoy the option of employing a wide range of set/rep parameters, I am planning to perform a total of three to four straight sets of six to twelve reps per exercise, increasing the weight lifted on each set.

As I only have three to four days available to train, I have put together two routines, one being a four day upper/lower body split, the other, a three day bodypart split. In both cases, I have attempted to put together three – albeit, slightly - different workouts (in the interests of variety. I intend to alternate between each workout every six to eight weeks. At the end of each six to eight week period, I also plan to take a week off training), comprised of movements that have worked well for me. I was hoping that you guys could comment on my proposed routines, in particular, which of the two I should consider implementing.

When outlining the two routines, it's clear where I switch from dumbbells to barbells (and vice-versa) from workout to workout (as well as alternating between different movements), but subtler variations involving a change in grip or angle have been italicised in bold print and bracketed.

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The first routine is inspired by comments made by Christian Thibaudeau, that I came across on T-Nation (taken from The Training Split Roundtable, Part II): 

Not all gym rats are powerlifters, athletes, or bodybuilders. In fact, most aren't. I'd say that most serious iron addicts are somewhere between the three animals: they want to look good, be strong, and be athletic. For these individuals, the answer is less white or black: they can opt for several different options.

For these guys, an upper/lower body split like one of these might be ideal:

OPTION 1 (More bodybuilding/muscle oriented)

DAY 1 (Monday): Legs, quad dominant/calves

DAY 2 (Tuesday): Upper body pull

DAY 3 (Thursday): Legs, hips/hams dominant

DAY 4 (Friday): Upper body push

See: http://www.t-nation.com/readTopic.do?id=1335480 

Using the above guidelines, I've come up with the following (and even though when it comes to most of the exercises, the process of classifying them as pushing or pulling movements is straightforward, in the case of side lateral raises and flys, I consulted http://www.exrx.net in order to seek clarification. As for Step-Ups, from what I’ve read on the Net, there are those who classify it as a quad dominant movement, whereas others consider it to be a hams dominant movement):

WORKOUT 1

MONDAY- LEGS, QUAD DOMINANT/CALVES

Dumbbell Front Squat
Dumbbell Bulgarian Split Squat
Dumbbell Standing Single Leg Calf Raise

TUESDAY - UPPER BODY PULL

Barbell Bent-Over Row (Pronated grip)
Dumbbell Prone Row (30-degree angle, pronated grip)
Barbell High Pull
Dumbbell Standing Side Lateral Raise
Barbell Biceps Curl

THURSDAY - LEGS, HIPS/HAMS DOMINANT

Barbell Deadlift Shrug
Dumbbell Step-Up
Barbell Romanian Deadlift

FRIDAY - UPPER BODY PUSH

Dumbbell Incline Bench Press (30-degree angle)
Dumbbell Flat Bench Press
Dumbbell (Flat) Fly
Dumbbell Standing Shoulder Press
Dumbbell (Decline) Close-Grip Bench Press (Neutral grip)

WORKOUT 2

MONDAY - LEGS, QUAD DOMINANT/CALVES

Dumbbell Front Squat
Dumbbell Dynamic Lunge
Dumbbell Standing Single Leg Calf Raise

TUESDAY - UPPER BODY PULL

Barbell Bent-Over Row (Supinated grip)
Dumbbell Prone Row (30-degree angle, supinated grip)
Barbell High Pull
Dumbbell Standing Side Lateral Raise
Dumbbell Incline Biceps Curl (45-degree angle)

THURSDAY - LEGS, HIPS/HAMS DOMINANT

Barbell Snatch-Grip Deadlift
Dumbbell Step-Up (Alternating)
Barbell Straight-Back Straight-Leg Deadlift

FRIDAY - UPPER BODY PUSH

Dumbbell Incline Bench Press (15-degree angle)
Dumbbell Flat Bench Press
Dumbbell (Incline) Fly (30-degree angle)
Barbell Standing Shoulder Press
Dumbbell (Incline) Close-Grip Bench Press (45-degree angle, neutral grip)

WORKOUT 3

MONDAY - LEGS, QUAD DOMINANT/CALVES

Barbell Hack Squat
Dumbbell Dynamic Lunge
Dumbbell Standing Single Leg Calf Raise

TUESDAY - UPPER BODY PULL

Barbell Bent-Over Row (Pronated grip)
Dumbbell Prone Row (30-degree angle, neutral grip)
Barbell High Pull
Dumbbell Standing Side Lateral Raise
Dumbbell Standing Biceps Curl

THURSDAY - LEGS, HIPS/HAMS DOMINANT

Barbell Bulgarian Split Deadlift
Dumbbell Step-Up
Dumbbell Stagger Stance Good Morning

FRIDAY - UPPER BODY PUSH

Dumbbell Incline Bench Press (45-degree angle)
Dumbbell Flat Bench Press
Dumbbell (Decline) Fly
Barbell Push Press
Dumbbell (Flat) Close-Grip Bench Press (Neutral grip) 

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As for the second routine, below, I am planning to utilise an ABA BAB split (performed on Mondays, Wednesdays and Fridays). Having to prioritise certain movements, I'm relying on High Pulls, Front Squats with heel raises, Deadlift Shrugs (where I rise onto my toes) and Push Presses to provide my calves with some work:

WORKOUT 1

Chest/Back/Biceps

Barbell Bent-Over Row (Pronated grip)
Dumbbell Incline Bench Press (30-degree angle)
Dumbbell Prone Row (30-degree angle, pronated grip)
Dumbbell Flat Bench Press
Dumbbell (Flat) Fly
Barbell Standing Biceps Curl

Legs/Shoulders/Triceps

Dumbbell Front Squat (With heel raise. Dumbbells resting on shoulders, held in a neutral grip)
Dumbbell Suitcase Deadlift
Dumbbell Standing Shoulder Press
Barbell High Pull
Dumbbell Standing Side Lateral Raise
Dumbbell (Decline) Close-Grip Bench Press (Neutral grip)

WORKOUT 2

Chest/Back/Biceps

Barbell Bent-Over Row (Supinated grip)
Dumbbell Incline Bench Press (15-degree angle)
Dumbbell Prone Row (30-degree angle, supinated grip)
Dumbbell Flat Bench Press
Dumbbell (Incline) Fly (30-degree angle)
Dumbbell Incline Biceps Curl (45-degree angle)

Legs/Shoulders/Triceps

Barbell Deadlift Shrug
Dumbbell Alternating Lunge
Barbell Standing Shoulder Press
Barbell High Pull
Dumbbell Standing Side Lateral Raise
Dumbbell (Incline) Close-Grip Bench Press (45-degree angle, neutral grip)

WORKOUT 3

Chest/Back/Biceps

Barbell Bent-Over Row (Pronated grip)
Dumbbell Incline Bench Press (45-degree angle)
Dumbbell Prone Row (30-degree angle, neutral grip)
Dumbbell Flat Bench Press
Dumbbell (Decline) Fly
Dumbbell Standing Biceps Curl

Legs/Shoulders/Triceps

Barbell Hack Squat
Barbell Bulgarian Split Deadlift
Barbell Push Press
Barbell High Pull
Dumbbell Standing Side Lateral Raise
Dumbbell (Flat) Close-Grip Bench Press

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I feel the advantage of the first routine is that it appears to be more 'balanced' then the second routine, however, the second routine, overall, seems to be provide a more intense workout and unlike the first routine, allows designated muscle groups, on alternate weeks, to be trained twice a week.

Thanks for taking the time to read this post. Any constructive insights and opinions, however brief, would be appreciated.

They all look good

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ORIGINAL: PureNatural

They all look good

 
Thanks! But I'm still left wondering which of the two routines is better.

Alternate them after a month or more.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
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ORIGINAL: Trick2Stroke

Alternate them after a month or more.

Yes, that does seem to be the best option. Thanks for the advice - I appreciate it.

Hi guys


I have just one query, related to the upper/lower body split I’ve delineated above; as outlined, do you think it is of sufficient intensity and volume?

I agree that you should try each for a month, its a good 2 month stint!
I think volume and intensity look good and the push day then pull day for upper body is a neat split!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Thanks for your comments, Linda.

I’m actually thinking of making some slight adjustments to the upper/lower body split I’ve outlined, whereby I’ll add serratus crunches/reverse crunches (http://www.t-nation.com/findArticle.do?article=05-035-training) to my upper body pull days and standing dumbbell overhead extensions to my upper body push days. What do you guys think about these proposed alterations?

hope you dont mind if i steal one of your routines :P

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hope you dont mind if i steal one of your routines :P

Go ahead mate. Just out of interest, which of the routines are you planning to steal?

How incredibly detailed... lol. Yeah, they all look good to me, creative too.

Love the additions or changes.....seratus work is such a huge part of conditioning to help postural muscles tolerate increased loads in shoulder and chest work.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Hi Guys
 
Previously, you were all kind enough to look over some programmes I had put together, and offer me some valuable advice; I would really appreciate it if you could do so again.
 
Unfortunately, I’m still dealing with the same constraints I outlined at the top of this thread. Presently, I only have three days available to train, and have devised three upper/lower body splits, that I intend to rotate between every six weeks.
 
I already play five-a-side football on Sundays, and am planning to take up squash or Muay Thai on Saturdays.
 
The routines I’ve put together are influenced by Christian Thibaudeau’s ‘Training Strategy Handbook’ (http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/the_training_strategy_handbook), and Alwyn Cosgrove and Lou Schuler’s New Rules of Lifting).

As is the case with the previous workouts I outlined, although it's obvious where I switch from dumbbells to barbells - and vice-versa - from workout to workout (as well as alternating between different movements), subtler variations involving a change in grip or angle have been italicised in bold print and bracketed.
 
I am planning to utilise an A-B split (performed on Mondays, Wednesdays and Fridays), performing a total of three to four sets of six to twelve reps per exercise, and pyramiding the weight up on each set. The first four movements outlined in each of the upper body workouts, will be performed as alternating sets (with a minute’s rest between each set), and the last two exercises (i.e. those working my triceps and biceps), will be performed as straight sets (again, with a minute’s rest between each set). All the lower body movements will also be performed as straight sets (resting a minute between each set).
 
My aim is to increase my strength and induce hypertrophy – I realise the importance of taking in sufficient calories (in the form of healthy proteins, fats and carbohydrates) in order to achieve these goals.
 
Once again, thanks for taking the time to read through this – any helpful comments are most welcome.
 
WORKOUT 1

UPPER BODY

A1. Dumbbell Incline Prone Row (30-degree angle, Neutral grip)
A2. Dumbbell Flat Bench Press
B1. Barbell High Pull
B2. Dumbbell Standing Shoulder Press
Dumbbell (Decline) Close-Grip Bench Press (Neutral grip)
Barbell Biceps Curl

LOWER BODY
 
Dumbbell Front Squat
Dumbbell Suitcase Deadlift
Dumbbell Bulgarian Split Squat
Barbell Straight Leg Deadlift
Dumbbell Standing Single Leg Calf Raise

WORKOUT 2

UPPER BODY

A1. Barbell Bent-Over Row (Supinated grip)
A2. Dumbbell (Incline) Bench Press (30-degree angle)
B1. Dumbbell High Pull
B2. Barbell Standing Shoulder Press
Dumbbell (Incline) Close-Grip Bench Press (45-degree angle, neutral grip)
Dumbbell Incline Biceps Curl (45-degree angle)

LOWER BODY

Dumbbell Full Squat
Dumbbell Sumo Deadlift
Dumbbell Step-Up (Alternating)
Dumbbell Straight Leg Deadlift
Barbell Seated Calf Raise

WORKOUT 3

UPPER BODY

A1. Barbell Bent-Over Row (Pronated grip)
A2. Dumbbell (Decline) Bench Press
B1. Barbell Hang Clean
B2. Barbell Push Press
Dumbbell (Flat) Close-Grip Bench Press (Neutral grip) 
Dumbbell Standing Biceps Curl

LOWER BODY

Barbell Hack Squat
Barbell Bulgarian Split Deadlift
Dumbbell Dynamic Lunge
Barbell Romanian Deadlift
Dumbbell Standing Double Leg Calf Raise