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- The upper lower split is probably the most popular workout routine across the board, and one of the most effective. A well-thought-out upper lower plan is versatile, contains the right volume-to-rest ratio, and is efficient, focusing on the main compound lifts that yield the biggest muscle-building results.
www.setforset.com/blogs/news/upper-lower-workout-splitBest Upper Lower Workout Split (2, 3, 4, & 5 Day Plans) - SET ...
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- What Is An Upper Lower Split?
- 4-Day Workout Split: Upper/Lower Hypertrophy Program
- Workout 1: Upper Body A
- Workout 2: Lower Body A
- Workout 3: Upper Body B
- Workout 4: Lower Body B
- How to Warm Up
- How to Progress with Upper/Lower Workouts
- How and When to Change Your Workout Schedule
- Upper/Lower Split Variations
With an upper lower split, you train the muscles in your lower body and upper body on separate days. An upper body workout will normally hit your chest, back, shoulders, biceps and triceps, while the lower body workout works your quadriceps, hamstrings, glutes and calves. Technically, the lower back is part of your upper body. However, because the ...
Here’s what each training day looks like. The numbers in brackets tell you how long to rest between each set.
Bench Press3 sets x 5-8 reps [3 mins]Wide Grip Front Lat Pulldown3 sets x 12-15 reps [2 mins]Incline Dumbbell Press3 sets x 8-12 reps [2 mins]Seated Row3 sets x 8-12 reps [2 mins]Squat3 sets x 5-8 reps [3-5 mins]Romanian Deadlift3 sets x 8-12 reps [2-3 mins]Leg Extension3 sets x 12-15 reps [90 seconds]Dumbbell Bench Press3 sets x 8-12 reps [2 mins]Dumbbell Flyes3 sets x 12-15 reps [90 seconds]Dumbbell Row3 sets x 5-8 reps [2 mins]Deadlift3 sets x 5-8 reps [3-5 mins]Leg Press3 sets x 8-12 reps [2-3 mins]Bulgarian Split Squat3 sets x 8-12 reps [2 mins]Lying/Seated Leg Curl3 sets x 12-15 reps [2 mins]The number of sets listed are the actual work sets only, and don’t include warm-up sets. It’s always a good idea, especially if you’re using heavy weights, to do several progressively heavier warm-up sets. This will prepare the joints, the muscles and the nervous system that controls those muscles for the heavy work to come. In most cases, somewher...
You’ll notice that the upper and lower body workouts use rep ranges, such as 5-8 or 8-12, rather than a fixed number of reps in each set. For example, in the first upper body workout, the prescription for the bench press is 3 sets of 5-8 reps. The idea is that you select a weight that allows you to perform at least 5 reps in each set, but no more t...
None of this means you should stick to the same exercises all the time, and do nothing but add weight and reps. In fact, one of the best ways to add variety to your training program without screwing up your progress is to use the same workout template and rotate some of the exercises on a semi-regular basis. Most of the exercises you do can be put ...
Upper/Lower Split for Strength
Powerlifters have long used upper/lower split routines to build strength, and they work very well for this purpose. Pressing exercises (bench press and overhead press) are done on upper body days, as well as any assistance work for the upper back, shoulders and triceps. On lower body days, it’s the deadlift and squat, along with any assistance exercises for the quads, hamstrings and abs. Here’s what a 4 day workout split focused on building strength in the bench press, squat, press and deadli...
4-Day Upper/Lower Split: The Short Version
If you’re pushed for time, The Short Versionof the 4 day workout split involves just three exercises in each workout. It’s the type of thing you should be able to get done in your lunch hour, or before you go to work in the morning. There’s no direct arm work, as the biceps and triceps are involved when you train your back, chest and shoulders. Your arms won’t grow as quickly had you trained them directly, but you should see some growth in the biceps and triceps nonetheless. You can throw in...
Upper Lower Split Advanced
Newbies typically see their muscles grow relatively quickly when they start lifting weights, even with a relatively small amount of weight training. But over time, those gains will tend to slow down. Getting the message to your muscles that they need to keep on growing will often require more volume in the gym. And by more volume, I’m talking about an increase in the number of sets you do. Advanced lifters who want to increase their training volume while still following an upper/lower split h...
Mar 24, 2014 · 4.9M Reads. Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
Sep 18, 2024 · An Upper/Lower split divides your body in half, training your upper body one day and your lower body the next. This lets you train two days in a row while still giving your muscles plenty of time to recover.
Jul 28, 2023 · In this guide, we’ll discuss everything you need to know about upper lower split workout routines, including the benefits and drawbacks, sample workout plans, and exercises.
Mar 21, 2023 · The full body workout split seems to be a good starting split and can be used by those requiring lesser volumes. The push-pull-legs or the upper-lower body splits allow for greater volumes to be used in a manageable way but dividing them over multiple days.
May 9, 2024 · The upper lower split workout routine is a type of workout plan that divides training days into upper body and lower body workouts. This approach allows for proper recovery time between muscle groups, focusing on different areas of the body on different days.
