Lately, a lot of people have been asking me the exact same question. They all want to reach their muscle building goals as fast as possible, and they are tired of not seeing even the slightest change in their bodies. Some of them find the full body workouts, the supersets and HITTs to be quite exhausting and not suitable for them. But let’s get to the point, their initial question was:
“Which is the most effective body workout?”
To be honest with you guys (and women) there are a lot of different techniques and strategies you can choose from. For example, you can choose between doing supersets, a full body workout, cross training, HIIT and the list just goes on. However, the key is to find the exercises that work best for you and your body because there is no such thing as a perfect workout on the internet. The right one for you depends on your age, genes, lifestyle, stress level, recovery abilities and almost everything that affects you on a daily basis. In addition, no two people are the same, some people need to develop only certain parts in their bodies, while others already have well-developed symmetrical bodies.
In my case, what worked best for me, was the upper lower split. This is an old-school, classic gym training strategy. Upper lower split works best for people who want to build muscle. Fast!
Keep on reading to find out everything there is to know about the upper lower body split.
So, if you are a beginner or intermediate, you should consider trying upper lower body split.
Being able to see a change in your body is the most satisfying feeling ever. It a though road. The key elements to achieving your dream body are dedication, discipline, hard work, proper nutrition and most of all consistency. To see a change, you have to do something you have never done before.
Are you ready?
Upper Lower Split. Why Should You Choose This Training?
If you find the full body workout to be too tough and exhausting, then you should definitely go for an upper lower split full body workout. The only difference is that you get to train your lower body twice a week and your upper body twice a week, which, actually, gives you the ability to hit each muscle 2 times per week. In other words, you train the muscles more often with fewer workouts. Sounds better than a full body workout, right?
How often?
In order to see some real results, you should train each muscle group 2 times a week. Below you can see a weekly scheduled workout plan. However, it all depends on your fitness level, recovery time and lifestyle. If you can stick to a 4-day upper lower split, then you should go for it. But if for some reason you find it difficult to stick to a 4-day upper lower split workout, then you should go for a 3-day upper lower split. After all, your goal is to see a change in your body, right? So, keep in mind that a 3-day split is way better and efficient than a half-assed 4-day split.
Upper Lower Split Workout Week Plan
4 Day Upper Lower Split
(The most popular)
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest Day
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest
Day 7: Rest
3 Day Upper Lower Split
Week One
Day 1: Upper Body
Day 2: Rest Day
Day 3: Lower Body
Day 4: Rest Day
Day 5: Upper Body
Day 6: Rest Day
Day 7: Lower Body
3 Day Upper Lower Split
Week Two
Day 1: Rest Day
Day 2: Upper Body
Day 3: Rest day
Day 4: Lower body
Day 5: Rest Day
Day 6: Upper Body
Day 7: Rest Day
Muscle Groups
To see good results, you must know which muscles are being worked while doing the upper lower split workouts. Basically, you have an upper body and a lower body workout. During each one of them, you must aim to target the following muscle groups:
Upper Body Workout
Chest
Back
Shoulders
Biceps
Triceps
Lower Body Workout
Quads
Glutes
Hamstrings
Calves
Abs
Here’s an example of an upper and lower body split workout.
Upper Body #1
Bench Press
Push Ups
Bent-over Row
Chin Up
Incline Fly
Pull Up
Bar Curls
Diamond Press-Up
Upper Body #2
Pull Up
Lat Pull Downs
Seated Cable Rows
Bench Press
Seated Dumbbell Overhead Press
Hammer-Grip Dumbbell Bench Press
Dumbbell Triceps Extension
Diamond Press-U
Lower Body #1
Squats
Lunges or Step-Ups
Dumbbell Romanian Deadlift
Leg Curls
Seated Calf Raises
Bodyweight Calf Raises
Ab Wheel Roll Outs
Rope Cable Crunches
Lower Body #2:
Leg Press
Leg Extensions
Reverse Hack Squats
Reverse Body Weight Lunges
Standing Calf Raises
Bodyweight Calf Raises
Plank
Hanging Knee Raises
Resistance
The most effective way, and frankly, the only way to build muscle is to be consistent and to progressively add weight. Of course, there’s absolutely no need to push yourself too hard. Once you reach the stated number of reps per sets without being close to failure, you need to consider adding weight. Adding just a small amount of weight to each exercise is enough.
When it comes to upper lower split you don’t need to use heavy resistance settings. Chose a moderate-heavy resistance. After all, you don’t want to be left without energy after the first two exercises, right?
So, here’s the bottom line...
Upper lower body split is a great option to build muscles and shape your body. You need no longer than 6 weeks to see how this upper lower body workout affects your body. Of course, you can make adjustments and change some of the exercises that you find difficult or ineffective for you.
The upper lower split is one of my favorite workout plans because it is one of the most effective ones. Give it a try and take your fitness to the next level.
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