time for the upper lower training split in this video I'm gonna explain exactly how this split works the pros and cons the special modifications and at the end of the video I'm going to show you an example upper lower routine that you can copy and use for yourself and before we actually start remember that you should choose a training split that best fits your schedule and that you actually enjoy because if you do something you don't like you will most likely not be able to stick to it for a longer time so even though some
split might be most optimal you are still better of doing something that you look forward to and that you actually enjoy ultimately this is what is gonna give you the best results the consistency and hard work are the key no matter the split so let's get right in the upper lower training split divides your days into upper body days where you train all the muscles of the upper body so chest shoulders biceps triceps and back and into lower body lace where you train all the muscles of the lower body soak Watts hamstrings glutes and caves
now let me tell you about the pros and cons let's start with the pros one of the biggest Pros is that you won't run into any overlap issues which also means that you will have more than enough time to recover between sessions and also thanks to the upper lower split you can be more flexible with your arrest days because it's not gonna throw off anything now let's talk about the cons the biggest con of this split is that your upper body days are going to take a relatively long time to do because the upper body
has more muscles that you need to focus on which is not really the case for the lower body days where the one day is usually focused on the quads and the other day is more focused on the hamstrings and glutes but there is an easy fix for this which I'm gonna talk about right now the upper lower training split is most commonly run in 4 days per week setup which is not ideal because of the reasons I mentioned a moment ago but I'm gonna show you a way to fix this problem so what you do
is that instead of running the split 4 days a week so two upper body days and two lower body days you add 1 more upper body session to your routine thanks to this you will now have three upper body days and two lower body days which will allow you to split your upper body volume into more days and it will also help you to focus more on specific upper body muscles in each upper body workout now it's finally time to show you the upper lower training routine example that I have prepared for you I have
talked about these things in a video about training and programming so if you have not seen that video yet go check it out to learn more about crafting the most effective split of your dreams I will be applying the methods I mentioned in that video to this training split so it can be as effective as possible when you are making the upper lower training split you want to have one to two exercises for each body part in the given day definitely don't add more exercises than this as there is already a lot of exercises to
do in each day so let's start with the upper body workout number one this workout is going to be more focused on the chest so the first thing you are going to do is that you will work your way up so you are warmed up for your main exercise for the chest then you can start your two sets of bench press in the 5 to 8 rep range you should really use the weight that is challenging so you can get stronger and after you are done with those two sets you are going to do one
back offset in the 8 to 12 rep range which means you are going to lower the weight a little bit but you still want it to be challenging then you will move on to the incline bench press and you will do three sets of 8 to 12 reps this was the chest focused part now it's time for the back so you start with weighted pull-ups in the 8 to 12 rep range for three sets if you can't do a weighted pull up you can just do body weight pull ups or even assisted pull-ups now you
are gonna move over to the straight arm pull Downs 3 sets of 12 to 15 reps now that your back is done it's time for the biceps so first you are going through three sets of barbel streak throw in the 8 to 10 rep range really trying to focus on getting stronger after that you need a crow variation that focuses on your brachialis so for example Hamaker 3cm sets of 12 to 20 reps this finishes the work for your biceps now let's work on your triceps for this day you are going to do 3 sets
of 12 to 15 reps of school Crushers and lastly we have some shorter work to finish of this day so do three sets of 12 to 20 reps of lateral raises and also of the bend over rear delt flies so this was the upper body workout number one next up we have the lower body workout number one this workout is going to be more focused on the quotes we will start with the squats so warm up until you get to your working weight then do two sets of 5 to 8 reps and one back off
set in the 8 to 12 rep range then you do 3 sets of lunges in the 12 to 20 rep range and finish your quotes off with 3 sets of 12 to 20 reps of leg extensions this concludes all the work for the quads on this day now we need one exercise for the hamstrings so do three sets of Romanian deadlifts in the 8-12 rep range and don't forget about your calves do three sets of 8 to 12 reps of calf raises at the end of your workout so this was the lower body workout number
one now let's go to the upper body workout number two this workout is gonna be more back focused so we will start with three sets of 8 to 12 reps of light pull downs and then we are gonna go over to barbell rows three sets of 8 to 12 reps this was all the volume for the back now let's do some shoulder work your first shoulder exercise is going to be the overhead press three sets of 8 to 12 reps and after you are done with this do three sets of face pulls in the 12
to 20 rep range these were the exercises for the shoulders next up is chest you will do two sets of bench press in the 5 to 8 rep range and after you are done with those two sets you are going to do one back offset in the 8 to 12 rep range and you are going to follow it up with 3 sets of 12 to 20 reps of dumbbell flies this was all the volume for the chest next up is biceps you will do three sets of 12 to 15 reps of pressure cross and three
sets of 12 to 15 reps of cable hammer curls now that all the biceps work is done you finish the whole workout with some triceps work so start with three sets of 8 to 12 reps of cable push downs and then follow it up with three sets of 8 to 12 reps of school Crushers you could even superset these two exercises to save some time so this was the upper body workout number two now it's time for legs again so the lower body workout number two is gonna be more focused on your glutes and hamstrings
so you will start with three sets of hip thrusts in the 8 to 12 rep range then you do three sets of good mornings in the 8 to 12 rep range and then you do three sets of 15 to 20 reps of hamstring girls next up you do three sets of leg press in the 12 to 20 rep range and then you finish the glutes with three sets of 12 to 20 reps of the glute Kickbacks and once again don't forget about calves so 3 sets of 15 to 20 reps of calf raises so this
was the lower body workout number two now the last workout left is the upper body workout number three which is gonna be more focused on your shoulders and arms so first you are going to do three sets of barbell strict curl in the 8 to 10 rep range and after that you are going to do 3 sets of 12 to 20 reps of concentration curls next you will work your way up so you are warmed up for your two heavy sets of overhead press in the 5 to 8 rep range and then you do a
one back offset in the 8 to 12 rep range and when you are done with that do three sets of lateral raises in the 12 to 20 rep range then we move on to the chest where you do three sets of 12 to 15 reps of the incline bench press and then you go do three sets of cable flies in the 12 to 20 rep range now it's time for the back first do three sets of 12 to 15 reps of The Meadows rows and then do three sets of 12 to 15 reps of the
seated cable rows and the last exercise of this whole workout is the triceps push down three sets of 12 to 15 reps so this concludes the upper body workout number three and the whole upper lower training split as a whole now you should know everything about this training split so go ahead and try it out for yourself if you still have any questions about this split ask them in the comments below and thank you so much for watching don't forget to like the video and to share this video with anyone who is struggling to find
a good training split for them and if you still haven't subscribed this would be a great time to do so thanks
