#Upper Lower Split Exercises

📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don’t be surprised when your results don’t either. Most guys don’t need more exercises. They need a plan they can stay consistent with. This split works because it solves the biggest mistakes most people make: • 4 training days — not living in the gym • Each muscle trained twice per week • Built-in recovery so your body can actually grow • Workouts stay ~45 minutes so life doesn’t knock you off track Upper days = chest, back, shoulders, arms Lower days = quads, hamstrings, glutes, calves Simple. Effective. Repeatable. No guessing what to do. No bouncing between programs every week. And that recovery day? That’s non-negotiable. That’s where steps, mobility, and joint health live, the stuff that keeps you progressing instead of feeling wrecked all the time. Run this split with intention. Fuel your body properly. Sleep like it matters (because it does). This is your foundation. We’ll earn the “advanced” stuff later, after you prove you can follow a structured plan. Save this. Commit for 6–8 weeks. And stop switching programs out of boredom. 🔥

“The best upper / lower split to build muscle”⁣⁣ @jackfitcoach ✅ Here’s what TO DO: 1️⃣ Choose 5–7 exercises per session⁣⁣ 2️⃣ Perform 2–3 working sets per exercise⁣⁣ 3️⃣ Compound lifts in the 6–10 rep range⁣⁣ 4️⃣ Isolation exercises in the 10–15 rep range⁣⁣ 5️⃣ Train close to failure (0–1 RIR)⁣⁣ I like to start with a back movement to improve scapular stability, setting you up for a stronger and safer pressing position.⁣⁣ Upper (A) 1️⃣ Lat-biased pulldown: 2–3 sets⁣⁣ 2️⃣ Flat chest press: 2–3 sets⁣⁣ 3️⃣ Incline chest press: 2–3 sets⁣⁣ 4️⃣ Chest-supported upper back row: 2–3 sets⁣⁣ 5️⃣ Lateral raise: 3 sets⁣⁣ 6️⃣ Bicep curl: 3 sets⁣⁣ 7️⃣ Tricep pushdown: 3 sets⁣⁣ ⁣⁣Lower (A) 1️⃣ Adductor: 2–3 sets⁣⁣ 2️⃣ Hamstring curl: 2–3 sets⁣⁣ 3️⃣ Leg extension: 2–3 sets⁣⁣ 4️⃣ Squat pattern: 2–3 sets⁣⁣ 5️⃣ Hip hinge: 2–3 sets⁣⁣ 6️⃣ Calf raise: 2 sets⁣⁣ Upper B & Lower B Upper B and Lower B are designed to complement the first rotation.⁣⁣ Upper B would include an overhead press variation and a pec deck in place of flat and incline pressing.⁣⁣ Lower B would include a leg press pattern instead of a squat pattern.⁣⁣ 1️⃣ Upper B: Overhead press variation⁣⁣ 2️⃣ Upper B: Pec deck (replacing flat/incline pressing)⁣⁣ 3️⃣ Lower B: Leg press pattern (replacing squat pattern)⁣⁣ This allows you to train the same muscle groups through different movement patterns across the week, while managing fatigue and driving progression.⁣⁣ For more fat loss and muscle building tips, follow @jackfitcoach #musclebuilding #gymworkouts #fitness

Probably my favourite split | Training Programs are linked 🔗 in my bio (linktree) | all fits are from @ayblmen code YOUNES for a discount | . . . . #workoutroutine #pushpulllegs #workoutsplit #trainingsplit #gym #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips

Upper Body Stretching (Dynamic + Static) 🔥 Don’t skip this - your workout is incomplete without it 👇 ⏱ Dynamic Stretching (Before Workout | 5–7 mins) • Arm Circles – 20 sec forward + 20 sec backward • Arm Swings (cross & open) – 20–30 reps • Shoulder Rolls – 15 forward + 15 backward • Torso Rotations – 20 reps • Inchworm Walkouts – 6–8 reps ⏱ Static Stretching (After Workout | 8–10 mins) • Cross-Body Shoulder Stretch – 20–30 sec each side • Overhead Tricep Stretch – 20–30 sec • Chest & Shoulder Release – 30 sec • Upper Trap / Neck Stretch – 20 sec each side • Cat–Cow Stretch – 8–10 slow reps ✨ Why stretching is important? ✔ Improves mobility & flexibility ✔ Reduces injury risk ✔ Helps muscle recovery ✔ Better pump & performance ✔ Relieves shoulder & neck tightness Save this & stretch smart 💪 Train hard, recover smarter. #upperbodyworkout #stretching #mobility #viralreels #trendingreels

Comment “4-day” below for a free trial on my 4 day split that works Chest day, back day, arm day, shoulder day and no legs? That bro split won’t cut it peeps if you are trying to get the most out of your training. Instead try this upper lower split that has training a muscle twice per week. You will make better strength we fast physique results. #reels #viral #training #video #content #split #back #chest #arms #like #follow #share #instagram #inspiration #instagram

Comment “Upper body” to get the basic Upper body workout routine in your DMs. 💪💪 🚨Save these dynamic (pre-workout) and static (post-workout) stretches for ur next workout 💪💪🔥🔥 Dm to Join my live workout sessions. #liveworkouts #coach #fitnessmotivation #womenfitness

5 Min Upper Body - Warm up vs Cool down 🧘🏼‍♀️ Warm up Vs Cool down upper body stretches to add to your routine to make sure your fully prepared / recovered for your upper body workouts ! Wearing brand new @vqfitwomen sweats! Launching tonight 7pm GMT! (We wear a small) DC: ZOANDEM to save 10% 🤍 Stretch routine details 👇🏼 - Warm up | spend 45-60 seconds on each stretch - Cool down | spend 15-30 seconds on each stretch

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

Let me know if you guys agree with this. Remember this is based off off my personal experience & enjoyment. #gymsplit #upperlower #ppl #bodybuilding #protein

rules ⬇️ - - Follow - Save this reel for split Monday – Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated shoulder press 4x10 Side laterals 3x12 Overhead tricep extension 4x10 Tricep dips 3x12 Cable flys 3x15 Rope pushdowns 3x15 Tuesday – Pull (Back Biceps Forearms) Deadlift 4x6 Lat pulldown 4x10 Barbell row 4x10 Cable row 3x12 Barbell curls 4x10 Hammer curls 3x12 Wrist curls 3x15 Reverse curls 3x15 Wednesday – Legs Core Barbell squats 4x10 Leg press 4x12 Walking lunges 3 sets Romanian deadlift 4x10 Leg curl 3x12 Standing calf raise 4x15 Hanging leg raise 3x15 Cable crunch 3x20 Thursday – Chest Shoulder Triceps (Volume) Incline barbell press 4x10 Dumbbell shoulder press 4x12 Dumbbell flys 3x15 Lateral raise dropset 3x12 12 12 Close-grip bench press 4x10 Skull crushers 3x12 Rear delt fly 3x20 Rope tricep burnout 3x20 Friday – Back Biceps (Strength Focus) Weighted pull-ups 4x8 T-bar row 4x10 One-arm dumbbell row 3x10 Lat pullover 3x12 Concentration curls 4x10 EZ bar preacher curl 3x12 Static holds 2x30 sec Saturday – Legs Shoulder Front squats 4x8 Bulgarian split squats 3x10 Sumo deadlifts 4x6 Calf raise heavy 5x15 Dumbbell shoulder press 4x10 Upright row 3x12 Shrugs 3x15 - - #gym #gymmotivation #gymlife #workout #workoutmotivation #split #personaltrainer #bodybuilding #gymlife #gymrat #bodyfit #fitnesslife #fitfam #fitspiration #fitnessaddict #fyp #exploremore #trending

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

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