Upper/lower split

Texan69

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Was watching a Mike Israetel video where him and another guy discuss bro split vs a split where you hit each muscle twice per week has been more effective than the typical bro split hitting each muscle once per week

I do push/pull/legs repeat so I am hitting each muscle twice every 8-9 days

Full body 3x a week doesn’t catch my eye that’s a lot to throw in a workout will absolutely neglect certain muscle groups by doing that split, I don’t think it’ll work for me

I’m curious about trying upper/lower/rest and repeat.

Who’s doing upper/lower how did you like it?


Was thinking about for upper body days
1 movement for each group 3-4 sets

Lower one quad focus and one hamstring focus day
 

CJ

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I personally don't like Upper/Lower, as there are more bodyparts in the Upper vs Lower body. Feels like the workouts aren't balanced enough.

I could see a Torso/Legs/Limbs split, where Torso is chest and back, Legs are legs, and Limbs are shoulders, bis, tris.

Most cookie cutter splits aren't ideal, anyway. I think we all kind of figure out what works best for us.
 

Texan69

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I really have loved push/pull/legs but been using that for years now so doesn’t hurt to change things up even if just for a month or two for a mental break from the normal routine

But ya I see what you’re saying that’s my concern it’s a lot to cram in an upper body day. I think it’s great for beginners
 
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CJ

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I really have loved push/pull/legs but been using that for years now so doesn’t hurt to change things up even if just for a month or two for a mental break from the normal routine

But ya I see what you’re saying that’s my concern it’s a lot to cram in an upper body day. I think it’s great for beginners

I couldn't even describe my split, it's like a shuffled deck of cards, with duplicates. 🤣
 

TODAY

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I personally don't like Upper/Lower, as there are more bodyparts in the Upper vs Lower body. Feels like the workouts aren't balanced enough.

I could see a Torso/Legs/Limbs split, where Torso is chest and back, Legs are legs, and Limbs are shoulders, bis, tris.

Most cookie cutter splits aren't ideal, anyway. I think we all kind of figure out what works best for us.
Agreed.

The basic template that I've had the most success with is as follows:

1. Squat pattern, bench pattern, quad isolation, pec isolation
2. Hinge pattern, vertical pull, hamstring isolation, lat isolation
3. Incline press, row, chest isolation, mid-back work
4. Full lower body
5. Shoulders + arms
 
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Yano

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I dunno how it works for you BB fellas but I love my upper/lower been doing it for years. Every few weeks or so ya just swap out accessories to keep it fresh.
 

eazy

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a lot to throw in a workout will absolutely neglect certain muscle groups by doing that split

which is why I also didn't like the upper lower. felt like I was missing things for the upper days.
 
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Yano

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which is why I also didn't like the upper lower. felt like I was missing things for the upper days.
I am completely ignorant when it comes to BB programming for the most part so if this is a dumb ass question it's cool.

Do they have something like an " UPPER/lower - LOWER/upper split " ?

Some PL programs I have seen schedule in some accessories for upper on lower days and vice versa. So say on your Squat/Dead day you also hit Military Press and some other push type thing.

Can y'all cover yourselves and what you need to hit that way?
 

eazy

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Do they have something like an " UPPER/lower - LOWER/upper split " ?

yes. posting it for a lurker.

M-W-F

session A ---- heavy (6-10) upper body and light (15-25) lower body.

session B ---- light (15-25) upper and heavy (6-10) lower.

session C ---- heavy (6-10) upper body and light (15-25) lower body

session D ---- light (15-25) upper and heavy (6-10) lower



pick one chest focus movement ---- incline bench, db press, Push-Up, Barbell Flat Bench Press

pick one shoulder focused movement ---- seated db press, ohp, fly, Seated Barbell Press

pick one tricep focused movement ---- dip, cable push down, Dumbbell Overhead Triceps Extension, Cable Overhead Extension with Rope, SSB JM Press

pick one lat bias movement (elbows close) ---- cable lat raise, ntrl pullups, barbell row, chest supported row, db row

pick one upper back thickness focused movement (elbows wide) ---- ntrl pullups, barbell row, chest supported row, db row

pick one side delt isolation movement ---- Dumbbell Side Lateral Raises, One-Arm Cable Raise, fly

pick one tricep isolation movement ---- single arm tricep push down

pick one bicep isolation movement ---- cable curl, preacher curl, db curl, barbell curl

hamstring ---- leg curl, rdl, db rdl

quad compound ---- squat, leg press

quad isolation ---- leg extension

calf ---- standing calf raise

abs ---- cable ab crunch, roman chair

A

Barbell Flat Bench Press 315x6-10
ohp 160x6-10
cable push down 50x8-12
barbell row 225x6-10
Dumbbell Side Lateral Raises 25x8-12
single arm tricep push down 10x8-12
barbell curl 50x8-12
leg curl 45x15-25
squat 240x15-25
leg extension 25x15-25
standing calf raise 50
cable ab crunch 20x25

B

db curl 25x8-12
leg curl 90x6-10
squat 330x6-10
leg extension 50x6-10
standing calf raise 50
roman chair 60x6-10
db press 60x15-25
Seated Barbell Press 140x15-25
Dumbbell Overhead Triceps Extension 40x15-25
db row 60x15-25
Seated Arnold Press 25x8-12 (forgive me I did not know when I typed this up :LOL: )
single arm tricep push down 10x8-12


C

incline bench 300x6-10
seated db press 60x6-10
Cable Overhead Extension with Rope ?x8-12
chest supported row 250x6-10
fly 25x8-12
single arm tricep push down 10x8-12
preacher curl 90x8-12
leg curl 45x15-25
squat 240x15-25
leg extension 25x15-25
standing calf raise 50
cable ab crunch 20x25

D

leg curl 90x6-10
squat 330x6-10
leg extension 50x6-10
standing calf raise 50
roman chair 60x6-10
Push-Up BW x ?
fly 35x15-25
dip bw x 25
ntrl pullups bw x ?
One-Arm Cable Raise 10x8-12
single arm tricep push down 10x8-12
cable curl 10x8-12

but what you describe is now full body?
 

CJ

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I am completely ignorant when it comes to BB programming for the most part so if this is a dumb ass question it's cool.

Do they have something like an " UPPER/lower - LOWER/upper split " ?

Some PL programs I have seen schedule in some accessories for upper on lower days and vice versa. So say on your Squat/Dead day you also hit Military Press and some other push type thing.

Can y'all cover yourselves and what you need to hit that way?

Yes, you can have a heavy compounds day, and a second lighter isolation/accessory/machine day.

Or use two separate Upper and Lower workouts, alternating between A+B(or potentially more) days.

There are many possibilities.
 

CJ

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Do they have something like an " UPPER/lower - LOWER/upper split " ?

Oh, I see what you're saying now. Yes, we do it all the time.

I personally do less taxing leg exercises, leg extensions, hip extensions, and calfs, after a Chest focus day. And I do extra chest work after my heavier Leg day.
 

Yano

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Oh, I see what you're saying now. Yes, we do it all the time.

I personally do less taxing leg exercises, leg extensions, hip extensions, and calfs, after a Chest focus day. And I do extra chest work after my heavier Leg day.
Ah right on that makes sense to me
 

Jonjon

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I’m doing upper lower now and I like it. I started down the DC training path but I switched over to just doing 3 (sometimes 4) sets pers muscle group and going to failure on last set.

I’m only training MWF. So I hit everything once every 5 days.

My upper day might be
Flat bench
Overhead DB press (lighter with 12-15 reps target)
A tricep movement, press downs or DB skull crushers, finish with a set of dips
Shrugs
Barbell row

Lower Day might be
Calves
Squats
Stiff leg
Curls (curls are my reward for finishing leg day)

So far this has been nice. I’m real busy outside of the gym now so this has been a good schedule. I feel like I’m making more progress doing this than the bro split. And if I do anything twice a week, I can’t recover. Once every 5 days is perfect.

If I crank up the juice again I might try to add a day a week, that way I’m hitting everything once every thing twice. But if I’m making progress nah
 
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