#Upper Lower Or Bro Split

1. Upper-Lower Split: Ideal if you need balanced upper and lower body development. Perfect for those without major strengths or weaknesses. You can customize it by shifting a muscle group—like adding extra upper-body work on a lower day. Flexibility is key. 2. Push/Pull (Full Body) This is your go-to if you want to prioritize specific muscle groups—upper or lower. Start push days with chest or pull days with back. Or if legs need focus, begin push with quads and/or pull with hamstrings. PP gives you full control over what’s prioritized. Arms work great too—Push with triceps, Pull with biceps—yes! 3. Torso-Limbs: If arms need catching up, start torso day with chest/back and limbs day with arms. If legs are the priority, flip it—start limbs day with legs. You can run all those splits on a 2-days-on-1-day-off schedule or across a 4-day week. It’s highly versatile to suit your focus!

I need to definitely work on the voice recordings but here’s the split. Probably going to make a video explaining how to use it properly Other ideas as well to break down #gymreels #gym #viral #foryou #split

Just because you are “training harder” doesn’t mean you will add any muscle onto your frame if you do the wrong split. 1️⃣ Push / Pull / Legs (PPL) Yes it works, but it’s not optimal. Think about it: 👉 Biceps are tired already from your back movements, so you will curl less and make less bicep gains 👉 Triceps are tired from your chest pressing movements, so you won’t be able to tricep extend as much weight If you want to truly grow your whole upper body, this is not the best split 2️⃣ “Instinctive” / Random Split If you go to the gym and THEN only decide what you’re training, this means you’re volume and frequency of hitting muscle groups is likely inconsistent, which is not optimal for muscle growth 3️⃣ Bro Split (1 muscle per day) Hitting a muscle once per week isn’t enough frequency for significant growth. You need to be hitting all muscle groups twice per week at least 4️⃣ Upper Body + Legs on the Same Day Legs always get half arsed or skipped when they’re after upper body. Long term this is not the best split for muscle growth 5️⃣ Any Split That Has You in the Gym Every Day Rest days are essential for long term muscle growth. Your CNS will be destroyed if you’re lifting heavy everyday 6️⃣ Any split which starts with cardio right before the workout Cardio must be placed after your workout, or several hours before your workout. Muscle growth won’t be as effective when you’re super fatigued from doing cardio right before your workout 7️⃣ Arnold Split (Chest + Back day specifically) It worked for Arnold, but you’re not him. The Shoulders & arms is fine, but hitting chest + back on the same day means your CNS will be destroyed due to the high volume of compound movements The last compound you do will be less effective as your whole body is fried by the end Solution ✅ 👉 Chest + Arms + Abs, Legs, Back + Shoulders + Abs, rest & repeat 👉 Upper + Lower is quite good 👉 Any split with biceps and back separated, alongside chest and shoulder separated for optimal output on ALL muscle groups #workoutsplit #gym #explore

Maybe this is a sign for you to train harder 👀 Comment SPLIT for a free training checklist quiz to see if your split is optimal Comment FULL BODY for a beginner friendly full body workout #gymreels #fyp #sleekphysique

1. Upper-Lower Split: Ideal if you need balanced upper and lower body development. Perfect for those without major strengths or weaknesses. You can customize it by shifting a muscle group—like adding extra upper-body work on a lower day. Flexibility is key. 2. Push/Pull (Full Body) This is your go-to if you want to prioritize specific muscle groups—upper or lower. Start push days with chest or pull days with back. Or if legs need focus, begin push with quads and/or pull with hamstrings. PP gives you full control over what’s prioritized. Arms work great too—Push with triceps, Pull with biceps—yes! 3. Torso-Limbs: If arms need catching up, start torso day with chest/back and limbs day with arms. If legs are the priority, flip it—start limbs day with legs. You can run all those splits on a 2-days-on-1-day-off schedule or across a 4-day week. It’s highly versatile to suit your focus!

THIS UPPER DAY IS A FULL UPPER DAY COMBINING MY PUSH PULL SPLIT 🥩 I try and switch up the exercises during this day compared to my standard push and pull days Current split 1. Legs 2. Push (bench press) 3.Pull 4. Rest 5. Legs (deadlifts) 6. Hyrox 7. Upper (this workout) Try this workout and let me know how you went 💯

Which one is your favourite? 💪

You can “Train Harder” but still struggle to add any muscle onto your frame if you do the wrong split. 1️⃣ Push / Pull / Legs (PPL) Yes it works, but it’s not good. Think about it: 👉 Shoulders are tired from your chest press, so you can’t shoulder press as much so you will make less shoulder growth 👉 Biceps are tired already from your back movements, so you will curl less and make less bicep gains If you want to truly grow your whole upper body, this is not the best split 2️⃣ Bro Split (1 muscle per day) Hitting a muscle once per week isn’t enough for significant growth. You need to be hitting all muscle groups twice per week at least 3️⃣ Abs + Legs on the Same Day The two worst body-parts to train. If you’re already struggling with consistency, long term this is not the best split for muscle growth 4️⃣ Any Split That Has You in the Gym Every Day Rest days are essential for muscle growth. Your CNS will be fried if you’re lifting heavy everyday 5️⃣ Arnold Split (Chest + Back day specifically) Controversial & yes it worked for Arnold, but you’re not Arnold. The Shoulders & arms is fine, but hitting chest & back on the same day isn’t great as it’s way too many compound movements, by the last chest exercise your CNS will be destroyed. You’re workouts should be a mix of isolation and compound movements Solution ✅ 👉 Chest + Arms + Abs, Legs, Back + Shoulders + Abs, rest & repeat 👉 Any split with biceps and back separated, alongside chest and shoulder separated for optimal output on ALL muscle groups #workoutsplit #gym #explore

1. Upper-Lower Split: Ideal if you need balanced upper and lower body development. Perfect for those without major strengths or weaknesses. You can customize it by shifting a muscle group—like adding extra upper-body work on a lower day. Flexibility is key. 2. Push/Pull Full Body (or anterior/posterior) This is your go-to if you want to prioritize specific muscle groups—upper or lower. Start push days with chest or pull days with back. Or if legs need focus, begin push with quads and/or pull with hamstrings. PP gives you full control over what’s prioritized. Arms work great too—Push with triceps, Pull with biceps—yes! 3. Torso-Limbs: If arms need catching up, start torso day with chest/back and limbs day with arms. If legs are the priority, flip it—start limbs day with legs. You can run all those splits on a 2-days-on-1-day-off schedule or across a 4-day week. It’s highly versatile to suit your focus!

The best training split is the one you can actually stick to. Stop copying a 6-day bodybuilder split when you train 2–4x a week. Train based on availability, not ego. • 2 days/week → Full Body x2 Hit everything. Prioritise compounds. Zero fluff. • 3 days/week → Upper / Lower / Full Body Best balance of frequency, recovery, and progress for busy men. • 4 days/week → Upper / Lower / Upper / Lower The sweet spot for muscle + strength with proper recovery. • 5 days/week → PPLUL Push / Pull / Legs / Upper / Lower High volume without frying your CNS. Miss days? Your split collapses. Choose the simplest structure you can execute every week. DM “ALPHA” to apply for 1-1 coaching

4 day Upper / Lower split! 🔥💪 Monday: UPPER A T Bar machine row - 2x6-8 Incline smith press - 2x6-8 SA cable preacher curl - 2x8-10 Incline DB lateral raise - 2x8-10 Cross cable tricep pushdown - 2x8-10 Tuesday: LOWER A Pendulum Squat - 2x6-8 Lying leg curl - 2x8-10 Leg extension - 2x8-10 Machine hip thrust - 2x8-10 Machine calf raise - 2x8-10 Decline bench crunch - 2x8-10 Thursday: UPPER B Machine chest press - 2x6-8 Mid lat cable row - 2x8-10 Prone DB lateral raise - 2x8-10 Face away cable curl - 2x8-10 Cable Overhead tricep extension - 2x8-10 Friday: LOWER B Romanian deadlift - 2x6-8 Single leg press - 2x8-10 Seated leg curl - 2x8-10 Leg press calf raise - 2x8-10 Decline reverse crunch - 2x10-12 This program is only 2 sets per exercise so all sets should be taken as close to technical failure as possible 🤝 Follow for more training splits like this‼️

Path to perfect form: preacher curls.