Hey there. I can make one up for you.

But before I do, I need some more specifics. First of all, why do you want an upper/lower split vs 1-2 muscle groups per day?

Secondly, what are your goals exactly?

Thanks for the tips! I guess just looking at like... football players or some of the bigger military guys, it would seem like they have both muscular strength (and bulk) and pretty good cardio endurance. Is this just a result of spending a LOT of time doing both? I'll definitely follow your meal advice. Should I be consuming around 3-4k calories?

i have been accustomed to only working body parts once a week, and id like to see how hitting the same muscle twice would affect me.

i was not going to start it till after a couple weeks (after spring break); though, im looking to put on some weight

yes, at least 3-4K calories per day.

ah, twice is good...let me advise you accordingly. instead of UPPER/LOWER alternating workouts try this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan

hey thanks,

jst thought id keep u updated... I tested a small trace of ketones right now(pink), and it hasnt even been a full 2 days yet

awesome, thanks. is there any possible way that can be arranged differently? like so it does not transition to starting the day later in the next week. i have to put in my available hours for work along with other obligations, so it would be nice for the days to be somewhat static with regard to my workout schedule/timing.

i dont want to compromise a rest day, so would taking out a day be more beneficial?

so for every 7 days keto I should do 1 day carb? Im going to be carbing up this weekend.

Good deal man, keep up the good work. Strangely enough once you are in full ketosis and used to a keto diet you will probably like the way you feel. More energy, warm body temperature, and a general feeling of well-being. Also, carb days are absolutely godlike.

Hey there. Please follow all directions in the original plan, but modify the days as follows:


Mon (chest/bis) - Incline Bench Press, Flat Bench Press, Incline DB Flies SUPERSET with Flat DB Flies, Wide-grip Dips (weighted if possible), lying DB pullovers, Low cable crossovers SUPERSET w/ high cable crossovers. Standing olympic bar curls, seated E-Z Bar preacher curls, Standing DB curls SUPERSET w/ seated DB hammer curls, Concentration DB curls, High cable curls (looks like a standing double-bicep pose) SUPERSET w/ low cable bicep curls.

Tues (Back/Tris) - Straight-Leg Deadlifts, Seated Cable Rows, Wide Grip Lat Pulldowns, T-Bar Rows, Bent over DB Rows SUPERSET w/ Lawnmower DB Rows, Good Mornings Superset w/ Lower Back Hyperextensions, Bent Over Barbell Rows. Cable Tricep Pulldowns (Rope or V-Bar), One-Arm tricep cable pulldowns SUPERSET w/ One-Arm tricep cable kickbacks, DB Kickbacks, Seated DB Skullcrushers SUPERSET w/ laying EZ-bar skullcrushers, Close-Grip machine dips.

Weds (Legs/Shoulders) - Barbell Squats (ATG), Plate loaded Leg Press, Leg Extension SUPERSET w/ Leg Curls (laying or seated), DB Lunges, Hip Abductor SUPERSET w/ Hip Adductor, Standing Calf Raise Machine, Donkey Calf Raises SUPERSET w/ Seated Calf-Raises. Seated Military Press, DB Shoulder Press, DB Arnold Press SUPERSET w/ DB Front raises, DB Lat raises (normal 2 arm method) SUPERSET w/ one arm slow-decline lat raises, DB Shrugs, Barbell Shrugs.

Thurs - REST

Fri - Mix Chest+Back+bis (take all exercises for chest/back/bis and integrate them into one workout)

Sat -Mix Legs + Shoulders + Tris (take all exercises for legs/shoulders/tris and integrate them into one workout)

Sun - OFF

Mon - REPEAT MONDAY etc.


essentially you are combining the 3 days into 2 days to accommodate your schedule. Enjoy!