Upper/Lower Split Training
Combing through the web looking for a new bodybuilding workout? Well, you came to the right place, my friend.
We’re loading up on bodybuilding workouts and this one just so happens to be the upper/lower split program. Heard of it?
Now you have.
Let’s dig in.
Upper/Lower Split Bodybuilding Workout
The upper/lower split training is a 2 on 1 off training program. This is a total of a 4 days a week. So you won’t be able to skip full weekends on it, but you’ll probably find the gains are worth the sacrifice.
You target each muscle group twice per week to trigger growth, build mass while still allowing for recovery.
This is a phenomenal program for beginner lifters or aspiring bodybuilders looking to build mass quickly.
And, once you build the mass you want, you can keep building by increasing intensity, weight and reps.
A lot of these bodybuilding program focus on either muscle groups or isolated exercises. This is a perfect program to combine both so you can set your sights on smaller groups while perfecting your larger groups.
Sample Upper/Lower Split Training
You’ll want to devise 4 different exercise groups that you can alternate between for day 1&2 (off 3) then 4&5.
Combine isolation and compound movements in your program.
Here is an upper/lower split training example:
Day 1: Upper Body (3 sets)
Back Compound (Pick One)
- Pull-ups
- High Cable Pull-Downs
- Bent-over rows
- Inverted rows
- Cable Rows
Chest Compound (Pick One)
- Barbell bench press
- Push-ups
- Dips
- Incline bench press
- Barbell flye
Shoulder Compound (Pick One)
- Overhead press/Seated shoulder press
- Military press
- Arnold press
- Inverted rows
- Rear-delt rows
Arms Compound (Pick One)
- Triangle push-up
- Dips
- Close grip bench press
- Heavy barbell curls
- Rows
Back Isolation (Pick One)
- Good mornings
- Deficit deadlift
- Back extensions
Chest Isolation (Pick One)
- Dumbbell flye
- Cable crossovers
- Dumbbell decline press
- Wide grip bench press
Shoulder Isolation (Pick One)
- Seated dumbbell press
- Machine overhead press
- Dumbbell lateral raise
- Machine lateral raise
Bis Isolation (Pick One)
- Standing barbell curl
- One-armed preacher curl
- EZ Bar curl
- Hammer curl
Tris Isolation (Pick One)
- Cable push-down
- Overhead extension
- Standing cable pull downs
Day 2: Lower Body (3 sets)
Glutes Compound (Pick One)
- Squats
- Step ups
- Lunges
Hams Compound (Pick One)
- Deadlifts (Romanian/Stiffleg etc)
Quad Compound (Pick One)
- Leg press
- Lunges
- Squats
Glute Isolation (Pick One)
- Barbell glute bridge
- One-leg hip thrust
- Donkey kicks
- Bench hip thrus
Calve Isolation (Pick One)
- Twinkle toes
- Stair lifts
- Calf lifts (machine)
Hams Isolation (Pick One)
- Hamstring curl
- Barbell straight-leg deadlift
- Dumbbell back extension.
- Single leg prisoner back extension
- Single-leg Romanian deadlift
Quad Isolation (Pick One)
- Leg extensions
- Sissy squats
- Weighted leg lift (laying down)
Core Compound (Pick One)
- Bicycle exercise
- Russian twists
- Weighted sit-ups
Day 3: Rest
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest
With this upper/lower split program you can expedite growth and build mass whether you’re a beginner or veteran bodybuilder.
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