#Upper Lower Split

Rip tik tok @devonneatonn #bodybuilding #upperlower #upperlowersplit #fullbody

Here is the exact split I’ll be running over the next 6-8 months (PPL x UL)- Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Upper Day 6: Lower Day 7: Rest Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load). Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym. Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home). If you have any other questions, feel free to ask! All of my outfits are from @dfyne.official @ayblmen @fallenxarchives #explore #gym #lifting #split

#letsgoletsgetjacked @ekkovision @Elev8.foods code “Striker” @PumpedDucks (my company) shirts are still live Consultation Call + 1$ day training teams with my PPL split in bio

Which split are you putting in S-tier plus??

U/L gotta be top 3 splits . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #gymtok #upper #upperlower #upperday #upperbodyworkout #upperlowersplit

NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪 Here’s my new 4 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥 Day 1️⃣ Upper 1 Day 2️⃣ Lower 1 Day 3️⃣ Upper 2 Day 4️⃣ Lower 2 😴 When to Rest: I recommend resting after each Lower day but this split can be flexible. If resting in the way suggested above doesn’t suit you and your lifestyle then: Aim to hit 2 upper workouts and 2 lower workouts per week and slot the rest days in around your schedule. #workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout

S+ tier upper day — built for strength + hypertrophy ✅ - Coaching + Programs in Bio @kontrolledinsanity . . . . #gym #fitness #fitnessmotivation #upperbodyworkout #upperday #upperbody #workoutroutine #gymroutine #fitnessreels #workoutreels #hypertrophy

Honestly, any split that hits 2x frequency with adequate rest periods in between sessions is going to be very successful. The way you structure that is simply going to come down to sustainability, preferences and time availability. If you want a split that fits your lifestyle and is guaranteed to give you the best chance of smashing your goals… 📥 DM me “GROW” for 1-1 coaching #gym #upperlower #upperlowersplit #optimal #hypertrophy #sciencebasedlifting #sciencebasedlifter #fyp

5-Day Split | Training Programs link 🔗 in bio (linktree) TikTok 88K! . . . . #gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #lowerbody #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips

Maximizing Muscle Growth and Recovery with the Upper-Lower Split 🏋️ @evan_holmes_

S-Tier Upper Lower Split - Paste this caption into your notes. As volume is low here as training frequency is high. Ideally you’ll be training 2 days on 1 day off, meaning training days will change each week. To get the most out of this split all sets should be taken to 0-1 RIR. Remember execution must be high quality. 6 Day Upper Lower Split Day 1 - Upper A Single Arm Cable Lateral Raise 3x 8-12 Pec Dec Fly 2x 8-12 Incline Smith Press 2x 6-10 Dual D-handle Pulldown 2x 6-10 Upper Back Bias T-Bar Row 2x 6-10 Rapunzel Pushdown 3x 8-12 Dual Pronated Dumbbell Curl 3x 8-12 Day 2 - Lower A Standing Calve Raise 3x 10-12 Seated Hamstring Curl 2x 6-10 Leg Extension 2x 8-12 Pendulum Squat (Alt. Hack Squat) 2x 6-10 Back extension 2x 10-12 Adductor 2x 6-10 Day 3 - Rest Day 4 - Upper B Chest Supported Dumbbell Lateral Raise 3x 10-12 Low Incline Dumbbell Press 2x 6-10 Machine Decline Press (Alt. Dip Variant) 2x 8-12 Single Arm Pulldown 3 x 10-12 Machine Low Row (Alt. Chest Supported Dumbell Row) 2x 6-10 Single Arm Katana Extension 3x 8-12 Face Away Cable Curl 3x 8-12 Day 5 - Lower B Seated Calve Raise 3x 8-12 Lying hamstring curl 3x 6-10 Single leg press 2x 8-10 Smith Hip thrust 2x 6-10 Belt Squat RDL 2x 8-10 Single leg extension 3x 12-15 Day 6 - Rest Repeat

Goated 4 day split … 🫵🏼 DM me “LIFTED” for 1:1 coaching #gym #gymlife #fyp #upper #lower