I’ve received a few requests to post my upper- and lower body training program (in full) that I initially used during the start of OLB II. As I mentioned in the first OLB blog, I’ve been using upper- and lower body splits with undulating periodization for years with great success on my clients – and it’s one of my personal favorite ways to train. The particular program I used this time is a simple 2-split with four workouts a week that I devised back in late 2002. It utilizes muscle group pairings in a “alternating set” fashion alternating (undulating) between heavy and moderate workouts. It also contains a few pointers to how to progress with the help of training blocks (meso cycles). The original program (released to some clients in May 2003) can be downloaded here:
2-split_4w_undulating.pdf (Adobe PDF 6.0)