Why I Paused Bouldering

For almost ten years, bouldering was my sport of choice. Solving movement puzzles on the wall kept me engaged. After becoming a parent, however, three-hour climbing sessions and long rest periods no longer fit my schedule.

New Priorities

  • Strength relative to body-weight - stay light, move well
  • Visible muscle - look like I train without living at the gym
  • Low injury risk - stay active with my child, not in rehab
  • Minimal fatigue - toddler care is tiring enough
  • Time efficiency - 45 minutes, door to door

Why an Upper-Lower Split Works

Met-cons left me drained; power-lifting aggravated my knees; classic bro-splits trained each muscle too infrequently. An upper-lower arrangement provides frequent stimulation, simple exercise selection, and quick recovery.

The 4-Day, 45-Minute Plan

Day Focus Core Lifts Time
Mon Upper (horizontal) Chest press · Mid-row 45 min
Tue Lower Hamstring curl · Leg press 45 min
Wed Rest Walking & mobility -
Thu Upper (vertical) Incline press · Lat pulldown 45 min
Fri Lower Leg press · Hamstring curl 45 min
Sat-Sun Family time Parks, hikes, recovery -

If I want more or less rest, I simply rotate through Upper → Lower → Rest.

Programming follows Dr. Mike Israetel’s hypertrophy guidelines-enough volume for growth, enough rest to stay fresh.

What I’ll Track

I have a DEXA scan scheduled for late May 2025 to capture lean mass, fat mass, and bone density. I’ll share those results once they’re in.