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  #11  
Unread 11-08-2018, 03:35 AM
DetachedLad DetachedLad is offline
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The program I'm looking for it's sort-of upper body bulk, lower-body maintenance. Makes sense?

I don't want to increase my squats or deadlifts. Proportional to my the rest of my body, my legs are too big.
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  #12  
Unread 11-08-2018, 08:34 AM
Aathar Aathar is offline
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Then do what I recommended with upper/lower/upper, or ppl. If you want to mix upper and lower on different days:
Day 1
Bench 4*6-8
Row 4*6-8
Squat 4*6-8
Curl 2*10-15
Rear delt 2*10-15
Seated calves 2*10-12

Day 2
Press 4*6-8
Pulldown 4*6-8
Leg extension 2*10-12
Leg curl 2*10-12
Flyes 2*10-15

Day 3
Deadlift 3*5
Incline press 2-3*10-12
Row 2-3*10-12
Side delts 2-3*10-15
Triceps 1-2*10-15
Straight leg calves 3*6-8
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  #13  
Unread 11-08-2018, 10:27 AM
Twitchy Twitchy is offline
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Quote:
Originally Posted by DetachedLad View Post
The program I'm looking for it's sort-of upper body bulk, lower-body maintenance. Makes sense?

I don't want to increase my squats or deadlifts. Proportional to my the rest of my body, my legs are too big.
Using Lyle's GBR would work just fine for your goal. 2 upper, 1 lower.
Eat and train good on upper days, then maintain on lower days.
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  #14  
Unread 11-08-2018, 05:36 PM
AlphaBettor AlphaBettor is offline
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Quote:
Originally Posted by DetachedLad View Post
The program I'm looking for it's sort-of upper body bulk, lower-body maintenance. Makes sense?

I don't want to increase my squats or deadlifts. Proportional to my the rest of my body, my legs are too big.
Mon: Chest/Back/Delts
Wed: Legs/Arms
Fri: Chest/Back Delts

Probably run it like that every week for your goals. It can also be done ABA BAB style for a more balanced approach.

Try to keep a reasonable balance of pressing/pulling. Also don't get carried away with the volume for any one bodypart on the legs/arms day as there's a lot to work.

Last edited by AlphaBettor : 11-08-2018 at 05:47 PM.
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  #15  
Unread 11-09-2018, 02:15 PM
DetachedLad DetachedLad is offline
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Damn! I thought I could pull together a decent program. You are amazing, thank you for the patience.

I’ll go with Aathar‘s version mixing upper and lower. Just a clarification: by ‘press’ on day 2, you mean barbell overhead press, no?
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  #16  
Unread 11-10-2018, 12:35 PM
Aathar Aathar is offline
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Barbell or dumbbell doesn't matter, just be consistent.
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