Upper Lower Split Workout Plan Pdf

It s well balanced can be adjusted for so many different schedules 2 3 4 or 5 workouts per week and it works extremely well for building muscle losing fat gaining strength and more.

Upper lower split workout plan pdf. An upper lower split is a workout routine that focuses on a single portion of the body per training session either the upper body e g. Consider swapping out exercises for similar ones every couple of months. While all other workout programs hold their benefits when it comes to achieve the most gains with efficiency you have to consider upper lower split workout plan. 3 day upper lower split routine.

You can also take the standard 4 day upper lower split insert an extra day of rest and turn it into a 3 day routine. This upper lower split plan requires you to divide the training sessions in only two groups. Upper body bench press 3 6 12 barbell row 3 6 12 seated overhead dumbbell press 3 8 12 pec dec 2 10 12 v bar lat pull down 2 10 12 side lateral raise 2 10 15 cable tricep extensions 3 8 12 cable curls 3 8 12 3 sec negative day 2 exercise sets reps lower body squats 3 6 12 stiff leg deadlifts 3 8 12 standing calf raise 3. Power hypertrophy upper lower phul workout.

Training sessions for upper body workouts and training sessions for lower body workouts. Upper body workout days and lower body workout days. This works well if you re busy and don t have the time for a 4 day workout split. The full upper lower split workout plan.

An upper lower workout split is a training style that breaks your workout sessions down into two categories. The upper lower split is probably my favorite weight training split of them all. Contents1 common upper lower split routine. Power hypertrophy upper lower.

On upper body workout days you will train the muscles of the upper body. Hamstrings quads glutes etc. One of the most popular styles of split workout is the upper lower split routine. And the most logical way to do this is to use an upper lower body split routine.

Flat bench barbell press x3 x6 8. The upper lower split routine once you are past the beginner stage and have made some decent gains you ll probably find you ll make better progress if you split your body into two parts and train each part in separate workouts. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles. Lower hypertrophy front squat 3 4 8 12 barbell lunge 3 4 8 12 leg extension 3 4 10 15 leg curl 3 4 10 15 seated calf raise 3 4 8 12 calf press 3 4 8 12 muscleandstrength com the tools you need to build the body you want store workouts diet plans expert guides videos tools build both size and strength in this 4 day split.

The phul workout is based around the basic principles of strength and size. Yates barbell row x3 x6 8. Here is your full workout program to use weekly. Chest back biceps etc or lower body e g.