As an older person myself, I can't stress enough how well the three day week plan works for upper/lower. Train upper, lower, upper, then starting the next week with lower and going from there has been a game changer since my recovery's taken a nosedive. To anyone who's over 35, just because the internet is obsessed with frequency doesn't mean you should be. Preserving training intensity is far more important than trying to cram everything in and burning out. I've run 5/3/1 this way on and off for years and it's worked great.

Fantastic so much info for free !!! Best KZfaqr out there :-) Why is there a negative thumbs down ???

Most important takeaway at 3:30ish. I have made huge progress ever since abandoning mwf type programming and started simply resting 24 to 48 hours between workouts. When I work nights, I spread my workouts out to match my recovery. It makes no sense for me to not lift on the weekend days when I have my best sleep.

Something I was using recently was an Upper - Lower - Full split. I thought it worked very well. Especially for an older guy at 54. Same principal I suppose, just more condensed and a little less volume per body part during the week. But Id say it averages out over a 2 week span... Just started reading Barbell Prescription, which I'll be using to navigate my program very soon. Thank you Andy.

You're the man, just your content on KZfaq alone has made my work outs so much better, thanks for putting this all out here for free! Underrated channel

Very sensible approach. I’m getting good at a few specific exercises and I need to start changing up or alternating workouts- still do the heavyweight dips, but not every bench day. 😂

I love rotating days.

Thanks, I love this stuff, and help me program my splits with recovery.

I love push/pull. I can go hard on rows, pullups, RDL, and deadlifts. My grip, hands and back get additional needed rest on the push day.

Great video, my program is based in your advices thanks!

Really important point about the week structure. I work shifts so it’s impossible to do it over the usual 7 day period

Not trying to be a critic but a backdrop with some weight lifting marketing in the back may help get viewers. Love the info

Thank you sir.

Hey Andy would something like this work? I would really appreciate your advice thank you. Monday: Bench-5x5 Dumbbell shoulder press-3x12 Chin up-3x12 LTE-3x10 Tuesday: Front Squat-5x3 Deadlift-1x5 Dumbbell row -3x12 Barbell Curl-3x10 Calves Thursday: Press-5x5 Dumbbell bench press-3x12 Pull up-3x12 Dips-3x10 Friday: Squat-5x5 Deficit Deadlift-5x3 Lunge-3x10 Abs-3x10 Calves

Loved it

Would using your 852 progression on the first lift be appropriate here? And would you still stand by this upper lower routine?

Hi Andy great content, could you set this up over 6 weeks and plug in KSC Texas style periodisation for the heavy main moves ie - 2x3, 3x2, 3x1? Also is the idea that after the heavy part of each day, that remaining volume is generally there to drive growth/progress in the next heavy day for that area ie hamstring section drives growth for deads on Friday? Thanks man

Would It be fine If I swap out day 4 ohp with benching and day 5 deadlifts with squats? So I can get a twice a week frequency with bench and squat

How many sets would you recommend for Deadlifts?

What’s the progression template here? Disappointing given the expertise of Andy. Are we pushing for rep PRs then adding a little weight, or are we volume waving or blocking?

Hello Andy, Could I do the 8,5,2 for the main lifts and do Wendler's Boring but Bit for the assistance lifts?

Hey Andy have you ever had a client run 8/5/2 for upper body and something like 5/4/3 for lower body? Kind of like body build upper, strength training lower template? Thank you sir.

Andy, great video. I have a question about what you think about the massive deadlift program by steve shaw (video). On the deadlift day, you try to hit 8-10 sets of singles @ 75-85 % in a 8-12 minute period, then add weight or a set. Is this protocol feasible to run on a typical HLM or upper lower split?

I've previously done your texas method program as well as the baker 5x5. Want to run your power building program. Does it require any cable/machine work? I have a garage gym.

I absolutely fell in love with Madcows 5x5 programming. I made my best gains from the program with additional accessory “bodybuilding” exercises. Do you have a program or a recommendation for a program that bases off Madcow Programming? I’m returning from a 2 year layoff, 25 years old.

hello Andy. is your powerbuilding prigram ok for over 40? thank you.

For a lifter with cerebral palsy, the only "squat type" I'm able to do is trap bar squat/deadlift. Can I use these to substitute for heavy squats ?

I enjoy all your videos! If someone only has dumbbells and barbells, what would you suggest for the knee flexion and extension movements?

What do you suggest for quad and hamstring isolation movements if you've only got barbells and dumbbells?

How should I progress my main lifts on this program?