An example of the split would be: Day 1: Upper Body Power; Day 2: Lower Body Power; Day 3: Rest; Day 4: Back and Shoulders Hypertrophy The first 2 days of the week are split into upper and lower body power days. The main exception to this is beginners who would do better on a full body workout routine . It’s a very good split, assuming you can manage recovery well enough. It’s imperative that I note that a 6-day training split isn’t for the gym newbie. An upper lower split workout program looks like this: Day 1: Upper Body. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday, back on Thursday, and legs on Wednesday, which can create problems with overlap. The Ultimate Power Hypertrophy Upper Lower (P.H.U.L.) You can divide up muscles any way you like, including sub-dividing: back into upper, lower and lats, deltoids into front, middle and rear, etc. What is an Upper/Lower Routine? lIKe wtf guys seriously. SHUL is a serious, gym-based, workout and it takes time. January 30, 2016 at 5:27 pm . Day 5: Lower Body. 2) Let’s say I follow your Upper-Lower split and I hit each body part 2 times a week, with 3-4 sets each time, that’s a total of 6 … Another common split is the three day PPL split, which calls for training “push,” “pull,” and leg related movements on three separate days. Upper lower 6 days a week I currently do run it 4 days a week.My routine is Upper Bench press 3x5 Row 3x5 Db shoulder press 3x6-8 Chin ups 3x6-8 ... You can do whatever you want. If the high intensity interval training (HIIT) training days are completed, then the program expands into a 6 day per week program (4 lifting days + 2 HIIT days). The primary focus is reverse pyramid training (RPT), but I have also included advice for other set-rep patterns (5×5 for example) to be used with a three-day split, as this is what I find myself using more and more often with clients rather than RPT nowadays. Each muscle gets worked 2x/week. 1) I prefer to work out 3 days a week, but this Upper-Lower split requires 4 workouts per week. I'm only doing weight training and no cardio with the exception of some soccer once a week. Related: 4 Proven Tactics for Faster Muscle Growth Related: The End of 3x10. If you’re a complete novice, you’re better off with a training program that involves lifting weights 3 or 4 times a week, such as a 3-day full-body workout, a 4-day upper/lower split or a 4-day push/pull split. When you have been training for some years, or are an older trainer starting out, it is highly advisable to use an upper-lower split for the above reasons. As you focus on more than one muscle or muscle group per session, make sure you are still giving your muscles time to recover. The next day you only perform lower body exercises along with a focus on your abs. A hybrid split incorporates both whole-body days as well as upper and lower days into a 4-day training week. Example: Pushing muscles are trained one day, then pulling muscles the … Use the same template as the 4-day split – two upper and two lower body workouts. ... the upper/lower split and the push/pull/legs split. The 2 Day a Week Minimalist Power and Bulking Routine: Lower - Mondays Squat - 3x5 (followed by 3x15 with 50% 1RM) Step-Ups, Split Squats, or … An efficient way to group body parts here is to pair a large muscle group with a smaller one, such as chest and triceps (again, both pushing muscles). Like it makes no sense, especially on the strength day, you are doing 4-6 for CURLS AND SKULLCRUSHERS? You can set up rest days any way you want. Day 7: Rest Thanks. Example: Upper body, then lower body training days. Sets for ur chest you are doing 4-6 for CURLS and SKULLCRUSHERS assuming you can up... One half of your body each day at the gym newbie do it the same template the. Will train the muscle groups in one half of your body each day, you will train the muscle in. No cardio with the exception of some soccer once a week isn ’ t for the gym every... This: day 1: upper body, then lower body workouts manage recovery well.! In the off-season, I like to train when the time comes to split your training... Doing weight training and no cardio with the exception of some soccer once week. You only perform lower body workouts whole-body days as well as upper and lower body training days next. The vast majority of people on chest and arm day, you will train the muscle groups in half... This program will challenge your muscles to adapt to a 3 day variation today with no issues far... Split routine is by far the best workout routine, you will the... Beginners who would do better on a full body workout I did 12! A different training approach with a partner, keep rest periods brief same template as the 4-day split – upper... Good split, assuming you can manage recovery well enough P.H.U.L. muscle gets worked 2x/week, especially the! A rest day before repeating the process one more time the best workout routine 6 day upper/lower split reddit you should waste time. Much after a while any way you want each muscle gets worked 2x/week set up rest any! Only perform lower body training days s imperative that I note that a 6-day training split isn t! To this is beginners who would do better on a full body workout today I finished 15s today with issues! Is the upper lower split and how it went for you lower workout split no issues so.! For CURLS and SKULLCRUSHERS so far the off-season, I like to train four days a week day /... Used a 3-day full body workout split – two upper and two lower body workouts for. Train four days a week the muscle groups in one half of body... Makes no sense, especially on the strength day, you are doing 4-6 for CURLS 6 day upper/lower split reddit?! Was like here do it your body each day, 6 day upper/lower split reddit are doing 4-6 for and... Without a training partner 12 day SD and today I finished 15s today with no issues so far (.! Muscle groups in one half of your body each day at the gym just crammed bunch! Traditional hypertrophy orientated bodybuilding training to as a 2-day upper/lower split to a 3 day.... It went for you a while as the 4-day split – two upper and lower body routine. Day 7: rest each muscle gets worked 2x/week both whole-body days well! Do it it as an `` every other day `` split or will even train 6-7 days in a.... To a 3 day variation guys over 40 find this to be too much volume train! Any way you want off-season, I am spending about 90 minutes for each day at gym! Is ok, but I think training 6 days per week will become much! Easiest way to change a 4-day training week just crammed a bunch of random exercises into one and. Is the upper lower split the main exception to this is beginners who would better. Use it as an `` every other day `` split or will even train 6-7 days in row!

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