Upper Body Lower Body Split Workout Pdf

Build Muscle Training Level. Body part upperlower powerhypertrophy push pull legs PPL and total body.

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PHUL workout routine is an upperlower split program.

Upper body lower body split workout pdf. For best results clients should be committed to exercising at least twice a week and more optimally. 10 Weeks Days Per Week. Each muscle group is trained 2-3 times per week with weekly volumes ranging from 12 - 24 sets per muscle group depending upon which frequency and volume combination you choose.

Here we split workout days into two upper body exercises and lower body exercises. With the upperlower split each workout is specifically tailored to just a few key muscle groups. But with a typical 5-day split you often have schedules like chest on Monday shoulders on Tuesday bicepstriceps on Wednesday.

Especially if you are doing several exercises and mixing and matching upper and lower body exercises per day. One of the most popular training splits is the upper lower split. Exercise Sets Reps Lower Power Squat 3 - 4 3 - 5 Deadlift 3 - 4 3 - 5 Leg Press 3 - 5 10 - 15 Leg Curl 3 - 4 6 - 10 Calf Exercise choose any exercise 4 6 - 10 Day 4 Exercise Sets Reps Upper Hypertrophy Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12.

This workout focuses on the legs abdominals and lower back and should be split with the upper body workout on different days. You receive the benefit of maximum effectiveness with maximum efficiency because while training only 3 times per week each muscle region is stimulated 3 times during the week. The lower back and abs can be switched in upper body days if you choose.

Body Part Each workout focuses on a certain muscle group or collection of muscle groups. In general you will train 3-4 upper body exercises on one day and 3-4 lower body exercises on another. Exercise Sets Reps Upper Body Bench Press 3 6 - 12 Barbell Row 3 6 - 12.

Upper-body workouts can vary. PHUL workout program consist of 4 workout days 2 of its workout days are for pure strength gain and the remaining 2 are for muscle hypertrophy. The muscles you are targeting would be.

This program can be performed 4 5 or 6 days per week. This This workout focuses on the chest mid and upper back shoulders and arms and should be split with the lower body workout on different days. What Is An Upper-Body Workout And A Lower-Body Workout.

Clients should be committed to exercising at least twice a week and more optimally. The upperlower split is a bit better. This program involves an upperlower split with two upper body and two lower body workouts.

In the first week youd do three upper and two lower body workouts then two upper and three lower body workouts the following week. Upper Lower Each workout focuses on upper body. Use the upper and lower body workouts in combination to help clients achieve strength gains.

What this means is that you train all or some of the major muscle groups in the upper body on one day and then all or some of the major muscle groups in the lower body on another day. The Upper Lower Workout Split. Workoutsupper-lower-4-day-gym-bodybuilding-workout UPPERLOWER 4 DAY GYM BODYBUILDING SPLIT WORKOUT Main Goal.

A more advanced version of the upperlower split involves ramping up the training frequency and training five days per week. Use the upper and lower body workouts in combination to help clients achieve strength gains. Training 4 times a week you hit each muscle 2 times per week.

However using the whole body approach. You do upper-body exercises one day and lower-body exercises another day. There are five popular types of split routines.

For example with a pushpulllegs split youre training all of the upper body pushing muscles chest shoulders triceps and pulling muscles backbicepsrear delts in their own individual workouts. In lower body split you will be doing the workouts to target lower body muscle groups. The idea of an upperlower split workout is pretty simple.

As the name suggests an upperlower split is a workout routine that splits training on the upper and lower parts of your body. The 4 day split workout program spreadsheets below are grouped by split type. Quads hamstrings glutes abdominals lower back and calves.