Welcome to the UPPER & LOWER SPLIT focusing on power building and establishing a strong training FOUNDATION. This training split is designed for individuals who are looking to optimize their physical weight training and amplify performance in the gym nailing all muscle groups with restricted schedule / time. Not everyone will have the schedule to train each muscle group individually like a bodybuilder so this program will cater to those who are trying to get the most out of each training sessions in a given week. THIS PROGRAM IS RE RUNNABLE AND CAN BE USED TO PROGRESSIVE OVERLOAD HYPERTROPHY IN WEIGHT TRAINING. KEY POINTS TO FOLLOW •THE WARM UP SETS BEFORE THE START OF THE WORKOUT YOU CAN INCREASE WEIGHT AFTER EACH SET IF NEEDED BUT THE GOAL IS TO FULLY CONTRACT THE LISTED MUSCLE GROUPS PROPERLY AND REALLY WARM UP FOR YOUR WORKING SETS. •WORKING SETS WILL BE TAKEN TO COMPLETE FAILURE. AT MOST YOU WILL DO 3 WORKING SETS FOR THE GIVEN EXERCISE AND ITS IMPORTANT THAT YOU USE THE HEAVIEST LOAD FOR THE FIRST WORKING SET. •AFTER THE FIRST WORKING SET DROPPING THE WEIGHT BY 10% IS IDEAL OR YOU COULD USE THE SAME LOAD AGAIN, IT WILL COME DOWN TO HOW FAST YOU CAN RECOVER AND IT WILL VARY FROM PERSON TO PERSON. •BUILD UP / PREP SETS WILL BE USED IN THE BEGINNING OF EACH EXERCISE TO INDICATE WHERE YOUR STRENGTH IS AT THAT POINT OF THE WORKOUT YOU ARE IN TO GUAGE WHAT WEIGHT YOU WILL BE USING FOR YOUR WORKING SETS. •STRETCHING IS ALSO IMPORTANT. I WANT YOU TO REALLY TRY TO STRETCH EACH MUSCLE GROUP AFTER ITS TRAINED FOR ABOUT 2-3 SETS OF 15-20 SECOND HOLDS. (EXAMPLE- AFTER COMPLETING THE WORKING LOAD FOR BACK I WILL GO TO A NEAR BY WALL AND EXTEND MY ARMS AND STRETCH FORWARD TO STRETCH OUT MY LATS. I WOULD DO THIS 2-3 TIMES BEFORE MOVING ON TO TRAIN THE NEXT ASSIGNED MUSCLE GROUP)