When it comes to designing an upper/lower body split workout, people fail on three fronts:
Too Many Sets Per Body Part
Too Many Isolation Movements
No differentiation between workouts if performed twice in a week.
Here’s an upper/lower body split that hopefully addresses those shortcomings and allows for decent muscle growth. It will probably work best if you have over 6 months training experience and are somewhere between an intermediate and advanced lifter. If you have been making steady growth gains for over 3 years and are almost at your most muscular, this routine is probably not for you. Everyone else, Have a Go At It!
Day 1
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WarmUp Sets: 2 Reps:12-15 Sets: 3-4 Reps: 6-8
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 3-4x6-8 Rest: 2-3Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 3-4x6-8 Rest: 2-3Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Day 2
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Sets and Reps: 2x12-15 Sets and Reps: 3-4x6-8 Rest: 2-3Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2x12-15 Sets and Reps: 3-4x6-8 Rest: 2-3Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 1-2xAMAP Rest: 1-2Min
Sets and Reps: 1-2x10-12 Rest: 1-2Min
Day 3 - rest day
Description is empty
No exercises
Day 4
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Sets and Reps: 2x12-15 Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2-3x8-10 Rest: 2-3Min
Sets and Reps: 2-3x12-15 Rest: 1-2Min
Day 5
Description is empty
Sets and Reps: 2-3xAMAP Rest: 2-3Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2x12-15 Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 2-3x10-12 Rest: 1-2Min
Sets and Reps: 1-2x10-12 Rest: 1-2Min
Sets and Reps: 1-2x10-12 Rest: 1-2Min
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises