Samson

When it comes to picking a workout split that maximizes muscle growth, there are a lot of factors that need to be considered.

But due to the optimal training frequency and realistic time commitment of an upper-lower split, makes it an effective split for many lifters that can be easily adjusted based on your training experience.
I've personally incorporated upper-lower splits into my own training regimen for the past couple of years and I can tell you for free it does work. 

What is an Upper Lower Split?

First off, for those who are unaware, an upper-lower split simply involves splitting up your workouts into upper and lower-body workout days. Often 2 each is performed every week. Ideally, you’d want to organize the split like so:

MONDAY - UPPER
TUESDAY - LOWER
WEDNESDAY - REST
THURSDAY - UPPER
FRIDAY - LOWER
SATURDAY/SUNDAY – REST


Although the exact days for each workout are not important, it’s best to include a rest day after two consecutive days of training to allow sufficient recovery.


This program consists of 16 workouts, and 4 times-a-week workouts to allow for sufficient recovery. It will run for 4 weeks and there would always be updates from time to time, so you can always something new to try out in the same category. 

Cheers.

Start Here

Bodyweight Pro

Gym workouts

Dumbbell workouts

Kettlebell Workouts

The Hybrid Athlete

Mobility

Fitness Trainer

W1/D1 Upperbody

W1/D2 Lowerbody

W1/D3 Upperbody

W1/D4 Lowerbody

W2/D1 Upperbody

W2/D2 Lowerbody

W2/D3 Upperbody

W2/D4 Lowerbody

W3/D1 Upperbody

W3/D2 Lowerbody

Gym workouts

Sessions (10)

Details

Features that support your success

Comments