[Music] we have got plenty of questions just recently about upper lower training so today I wanted to give you a little bit of a a little bit of a template on how you can structure a simple upper lower training split before we get into the video please like share subscribe and make sure that you hit notification button as well the channel is definitely growing uh but there's still a lot of viewers that are not subscribed so help me out subscribe to the channel and that means more videos for you more learning and more giving back
so let's get stuck into upper lower training now this is probably one of the most effective training methods if you are looking to gain size and this is not just for beginners um it's something that I will explore potentially after my show um due to the frequency at which you can train each body part it is one of the most effective splits that will allow you to grow and it does have a degree of specificity so I'd like to get into upper lower training and this is a split where I think it can work for
people who are looking to really bring up certain areas such as lower body because you will get an opportunity to train your lower half pretty much every 3 days but the same will apply for your upper body so it all depends on how you actually structure your sessions whether to you are trying to be specific or you are trying to just build overall Mass so let's get stuck into upper lower both upper training days you will have two variations one variation you will start with your pressing movements and one variation you'll start with your pulling
movements now my favorite approach to this is on upper one where you actually to start with your big compound pressing motions you then finish off on isolation back work on upper two on the other hand you will start off with compound work for your back uh heavy rows tar rows Etc and then you will finish on isolation work for your chest that way you will not carry so much fatigue into your upper pressing day off the back of that session and you will still be able to progress each session so key is making sure that
the excess selection is correct for each and every single day so upper one um simple programming would be something like a a lateral variation an incline press a flat press and it could be in in terms of a dumbbell lateral an incline machine press flat dumbbell press a dip variation and then you will move on to chest isolation exercise PC deck or cable fly then you will go into a pull down a row and again you want to stick to machines work machine work here or even cables so it's nothing too challenging so finish off
on a pull down a row and then what I would actually do for the last movement is a tricep by selection size and the reason for that is I would actually train bicep at the start of the following lower day so lower one would be exercise number one starting off with bicep work and then this would be my hip King day so hamstring size either line of see your hamstring followed by an hip hinge either a sliff deadlift or an RDL followed by a pendulum squat single leg leg press and then another variation of hamstring
Cur if you need more hamstring or you would finish off on a leg extension and then either a walk-in lunge or a split squab so extremely easy extremely simple and you can do this both of these sessions in virtually any gym or even your home setup upper session number two upper back pass pull down bent over bar row or a tar row then you would go into a chest support row and then you would finish on a lap bias row follow that up with a rear del row as exercise number five excise number six I
would do a machine pet deck and then a line cuff lateral and then I would actually finish off on more tricep work in this session uh with variation of a an overhead extension then lower two again I would start with biceps so exercise number one a bicep variation either a curl a high high incline curl or machine curl Leng from bias curl any curl that you get on with any K that you like the most there's lots of examples in my training sessions that you can watch yourself uh and check those out um then you
would start with a Ador Li Leo again I do like the lion Leo first to begin with get the knee Dr now and one leg extension hack squat leg press and then potentially a single leg leg press or a split squat to finish off on so extremely simple um this is how you would structure your upper lower training and this is basically giving you a template for you to take home and work your own programming out and utilize upper lower to your benefit guys I hope this helps um this is on the back of some
of the questions that I have had on my program that I've shared with you guys um and anything like this I will always give back and I will share with you so that I can help you guys out and then in hopefully you can help me out grow the channel support me support trade by JP support ultraflex gym um use my code Kuba 10 with JP and as always guys I appreciate you all thanks for watching stay tuned and peace out for now
