So you’re about to change routines and you are coming off of a 5×5 or 3×5 type of strength workout… what next?

I wrote this 3 day upper lower workout routine in response to a reader request and I think this is a good fit for someone who is coming off of a lower rep scheme/strength only type of workout.

This routine focuses on a mid 8-10 rep range and is designed to help bring up lagging areas that can’t hold up to the pressure of the heavy sets. This is why a lot of people plateau and they don’t stop and address their weaknesses.

This routine is meant to be run for at least 12 weeks.

Goal Of This Routine

The goal of this 3 day upper lower workout routine is to build up weaknesses by using a moderate rep range of 8-10 on exercises. The exercises chosen will help increase strength, build up weaker muscles, and help you dial in on your form.

This routine is also great for anyone trying to build some quality muscle. I’ve had a lot of success building muscle and strength in the 8-10 rep range because it forces you to use heavier weights than you are used to when doing a pump type of workout.. but also get the pumps of the higher rep range.

That’s right… it’s all a mental challenge here.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

• Butter
• Cream cheese

Cardio and Conditioning

This routine will be paired with some HIIT/power type cardio which will be a great addition to your power work you’ll be doing.

Conditioning is important to overall health and will affect your strength and power production… don’t skip out.

Sample Cardio Schedule:

On Workout Days:

• Pre-workout: 10 minute low intensity warmup
• Post-workout: 15-20 minute HIIT training using any equipment

On Off-Days:

I recommend 2 days outside of the gym to do HIIT training. You do not have to go to the gym for this, in fact I recommend not going.

I recommend 15-20 minutes of HIIT training on off days.

You can use any type of exercise but here are a few that you may want to try out:

• Sprints
• Hill Sprints
• Vertical Jumps
• Box Jumps
• Run/Walk
• Jump Squats (basically vertical jump but hitting a squat depth before you jump)

Sample Workout Schedule

Pick any three days per week to train, but I recommend having 1 day in between training days and then 2 days in between each week like this:

• Monday – Upper Routine
• Tuesday – Off
• Wednesday – Lower Routine
• Thursday – Off
• Friday – Accessory Routine
• Saturday – Off
• Sunday – Off

Starting Weight

This section is only applicable to the big compound lifts; the accessory movements will be your usual weights.

Depending what your rep scheme is, this will be a little different but I will break it down for you.. this isn’t meant to be scientific.

If you’ve been training in the 5-3 rep range:

• Start with ~75% of your working sets… round-up to the nearest usable weight (IE 196 = 200lbs)

If you’ve been training in the 8+ rep range:

• Go ahead and drop ~85% weight. This sounds like a huge reduction but you ramp up quickly.

Notes:

• The weight you use should be challenging but you should not go until failure.
• Use this time to dial in form and treat every rep as if it is a PR. THIS is how you create good habits.

Workout Progression

The progression scheme with this routine is simple: add weight or reps each week.

There will be a point in the 12 weeks where you struggle to add weight. When you do, cut back the weights 50% the next week and deload. You’ll come back much stronger than you were and you will be able to progress further.

3 Day Upper Lower Workout Routine

Upper Routine Exercise Sets Reps 4 8 3 10 3 8 4 10 4 10 1 Arm Dumbbell Row 4 10 Seated Close Grip Row 3 AMAP

 

Lower Day Exercise Sets Reps 3 8 4 10 Goblet Squats 3 8 Stiff Leg Deadlifts 4 10 3 AMAP 3 AMAP Seated Calf Raises 3 AMAP

 

Accessory Day Exercise Sets Reps 4 10 4 10 Overhead Dumbbell Tricep Extension 3 8 Barbell Curls / EZ Bar Curls 3 8 Straight Arm Lat Pull Downs 4 10 Weighted Crunches 4 AMAP Planks 4 ALAP

Workout Tips

Okay so I lied, there are some exercises you go to failure with.. this will induce the growth. Unless it says ALAP/AMAP, do not try to go to failure.

• BASIC - As Long As Possible
• AMAP - As Many As Possible
• Be sure to use this time to focus on form and concentrate on staying in the groove

Leave any comments or questions below!