Lifting Program using LOWER/UPPER split?

rainbowbow
rainbowbow Posts: 7,489 Member
edited January 16 in Fitness and Exercise
Hello!

Anyone doing an upper/lower split, what is your routine like?

By upper/lower split i mean something along the lines of-
Mon- Upper
Tues-Lower
Wed- Rest
Thurs- Upper
Fri- Lower

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    I have done that in the past, and my workouts looked something like this:

    M: Run a mile, bench, bent over rows, over head press
    T: Squats, deadlifts, possibly calf raises or leg extensions, HIIT or another short cardio, Abs
    W: Cardio, maybe some yoga
    Th: Run a mile, bench, reverse flys, overhead press, Abs (I think, can't remember for sure now)
    F: Squats, a butt focused 10 minutes video, 10-20 minutes cardio
  • DostThouEven
    DostThouEven Posts: 148 Member
    currently no but in the future plan on

    upper a
    flat bench barbell
    one arm db row
    arnold press
    pullups
    lying tricep extension
    curlz

    lower a
    squat
    sldl
    lunge
    straight leg calf
    seated calf
    abs

    upper b
    standing barbell press
    chinups
    incline db press
    pendlay row
    shrugs
    rear delt flies

    lower b
    deadlift
    front squat
    leg curl
    straight leg calf
    seated calf
    abs
  • bizco
    bizco Posts: 1,949 Member
    Nope. I do full body workouts 3x per week. And I lift HEAVY.
  • nberr
    nberr Posts: 29 Member
    Nope. I do full body workouts 3x per week. And I lift HEAVY.

    This.

    I was doing a 4 day split and couldn't keep it up. Full body 3 x week with some cardio mixed in around that. Mostly in 3-5 rep range except 6-8 on a few moves.
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