Aug 31, 2024 · In this guide, you are going to learn everything you need to know about the upper lower split, including the pros and cons, best frequency, best exercises, rep ranges, volume, and progression.

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.

Mar 24, 2014 · Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. Upper/lower workouts are thought to be the most optimal training style …

May 8, 2023 · A guide to the upper/lower split, including a 2-day, 3-day, 4-day and 5-day version for you to choose from, and a free workout routine to use.

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.

The upper/lower split is a way of organizing your weekly training by splitting your workouts into distinct upper and lower sessions. For example, you train all major muscle groups in the upper body on an upper day – back, chest, biceps, triceps, traps, and abs.

Jan 31, 2023 · An upper/lower split program is a way of organizing your training into upper and lower body workouts, performed on separate days. On the upper-body days, you work muscles such as your chest , back , shoulders , biceps , and triceps .

Feb 7, 2024 · The ideal upper/lower split workout plan for athletes and competitors includes eight sets per muscle group at about 85 percent of 1RM two times per week. This provides greater training volume, which optimizes hypertrophy.

This comprehensive upper-lower split workout plan, organized into categories A, B, C, and D, features two workout splits dedicated to sculpting your upper body and two splits to strengthening your lower body.