#Upper Lower Split Workout Chart

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upper lower split workoutupper lowerworkout splitsworkout splitupper lower splitlowerupper workoutupperlowerslowered

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#Upper Lower Split Workout Chart Reel by @b.hops.fit (verified account) - 📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don't be surprised when your results do
3.7K
B.
@b.hops.fit
📌 SAVE THIS 📝 | A 4-Day Upper / Lower Split That Actually Fits Your Life If your training has no structure… don’t be surprised when your results don’t either. Most guys don’t need more exercises. They need a plan they can stay consistent with. This split works because it solves the biggest mistakes most people make: • 4 training days — not living in the gym • Each muscle trained twice per week • Built-in recovery so your body can actually grow • Workouts stay ~45 minutes so life doesn’t knock you off track Upper days = chest, back, shoulders, arms Lower days = quads, hamstrings, glutes, calves Simple. Effective. Repeatable. No guessing what to do. No bouncing between programs every week. And that recovery day? That’s non-negotiable. That’s where steps, mobility, and joint health live, the stuff that keeps you progressing instead of feeling wrecked all the time. Run this split with intention. Fuel your body properly. Sleep like it matters (because it does). This is your foundation. We’ll earn the “advanced” stuff later, after you prove you can follow a structured plan. Save this. Commit for 6–8 weeks. And stop switching programs out of boredom. 🔥
#Upper Lower Split Workout Chart Reel by @gianlucaliftz - U/L gotta be top 3 splits . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #gymtok #upper #upperlower #upperday #upper
10.0K
GI
@gianlucaliftz
U/L gotta be top 3 splits . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #gymtok #upper #upperlower #upperday #upperbodyworkout #upperlowersplit
#Upper Lower Split Workout Chart Reel by @jamesboardfitness (verified account) - NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a '16' in the comments or DM me '16' for your FREE 16-Week Six-Pack Bluepr
82.4K
JA
@jamesboardfitness
NEW 4 Day UPPER / LOWER Workout Split (The 4 Day Aesthetic Framework) Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪 Here’s my new 4 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥 Day 1️⃣ Upper 1 Day 2️⃣ Lower 1 Day 3️⃣ Upper 2 Day 4️⃣ Lower 2 😴 When to Rest: I recommend resting after each Lower day but this split can be flexible. If resting in the way suggested above doesn’t suit you and your lifestyle then: Aim to hit 2 upper workouts and 2 lower workouts per week and slot the rest days in around your schedule. #workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout
#Upper Lower Split Workout Chart Reel by @christian.kuess (verified account) - Upper-Lower Split: Ideal if you need balanced upper and lower body development. Perfect for those without major strengths or weaknesses. You can cust
9.7K
CH
@christian.kuess
Upper-Lower Split: Ideal if you need balanced upper and lower body development. Perfect for those without major strengths or weaknesses. You can customize it by shifting a muscle group—like adding extra upper-body work on a lower day. Flexibility is key. Push/Pull Full Body (or anterior/posterior): This is your go-to if you want to prioritize specific muscle groups—upper or lower. Start push days with chest or pull days with back. Or if legs need focus, begin push with quads and/or pull with hamstrings. PP gives you full control over what’s prioritized. Arms work great too—Push with triceps, Pull with biceps—yes! Torso-Limbs: If arms need catching up, start torso day with chest/back and limbs day with arms. If legs are the priority, flip it—start limbs day with legs. You can run all those splits on a 2-days-on-1-day-off schedule or across a 4-day week. It’s highly versatile to suit your focus!
#Upper Lower Split Workout Chart Reel by @gannabolic (verified account) - An example of an Upper / Lower training rotation Choose 5-7 exercises 1-3 sets per exercise Compound lifts 6-10 rep range Isolations 7-12 rep range
165.3K
GA
@gannabolic
An example of an Upper / Lower training rotation Choose 5-7 exercises 1-3 sets per exercise Compound lifts 6-10 rep range Isolations 7-12 rep range 0-1 RIR Upper 1 Bicep curl x 3 Flat chest press x 2 Lat bias pulldown x 2 Machine fly x 2 Chest supported upper back row x 2 Lat bias row x 1 Lateral raise x 2 Lower 1 Tricep extension x 3 Seated ham curl x 2 Leg extension x 2 Squat pattern x 1 Leg press x 1 Adductor x 2 Calf raise x 2 Then a second rotation of workouts for Upper2/Lower2 where upper 1 would have some form of high incline / overhead press and lower 2 would have a hinge I personally run just bicep on upper then tricep on lower to spread the volume If your arms are lagging start your sessions with bicep / tricep work. If they are already big stick them at the end and prioritise the rest Then the aim is to progress your sessions from week to week as you repeat them Better execution More reps More load (More load with worse execution is not progress, it’s a regression) I still have spaces for online coaching Follow the bio to find out more
#Upper Lower Split Workout Chart Reel by @hussein.fht (verified account) - My FULL 6-Day Workout Split 🦾 A lot of you have been asking me to make a video on how many exercises I do for each muscle group in my split, so here
10.9M
HU
@hussein.fht
My FULL 6-Day Workout Split 🦾 A lot of you have been asking me to make a video on how many exercises I do for each muscle group in my split, so here it is 🤝 Follow me for more fitness tips & workouts :) DM me “1on1” for 1-on-1 Coaching 🏋️‍♂️ #reels #foryou #motivation #fitnessmotivation #fitness #mentality #workout #training #arnoldschwarzenegger #musclegain #abs #biceps
#Upper Lower Split Workout Chart Reel by @younes.lifts (verified account) - 5-Day Split | Training Programs link 🔗 in bio (linktree) TikTok 88K! . . . . #gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #
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YO
@younes.lifts
5-Day Split | Training Programs link 🔗 in bio (linktree) TikTok 88K! . . . . #gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #lowerbody #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips
#Upper Lower Split Workout Chart Reel by @nikovelaz (verified account) - guía para programar tu split: upper lower parte 2 #gym #fitness #gymmotivation #gymtips
33.8K
NI
@nikovelaz
guía para programar tu split: upper lower parte 2 #gym #fitness #gymmotivation #gymtips
#Upper Lower Split Workout Chart Reel by @johnjewett3 (verified account) - What is the Best Workout Split for Building Muscle Faster? Training one muscle group per day can limit how much quality volume you get across the wee
255.3K
JO
@johnjewett3
What is the Best Workout Split for Building Muscle Faster? Training one muscle group per day can limit how much quality volume you get across the week, which can slow muscle growth. An upper lower split spreads your training volume across multiple sessions so you can train harder, recover better and stimulate more growth. The “best” split is really the one that YOU can recover from and progress your lifts. I have to say BS words like “best” so anyone sees this 🤦
#Upper Lower Split Workout Chart Reel by @jeffreyygonzalez - 5 day powerbuilding split, can be a push legs pull upper lower split too, and day 7 rest (more beginner friendly) NOTE: if you do 3 uppers you need LO
87.8K
JE
@jeffreyygonzalez
5 day powerbuilding split, can be a push legs pull upper lower split too, and day 7 rest (more beginner friendly) NOTE: if you do 3 uppers you need LOW volume so i’m gonna switch back to PPLUL because it’s less boring to me @breathedivinity dropping 2/24 CODE JEFF @warroomnj #gym #powerbuilder #upperlower #natty #fakenatty
#Upper Lower Split Workout Chart Reel by @k3fitofficial (verified account) - 4 day split ✅ Follow @k3uncut #fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody
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K3
@k3fitofficial
4 day split ✅ Follow @k3uncut #fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody
#Upper Lower Split Workout Chart Reel by @jakedoleschaltraining (verified account) - Let's take an upper / lower program and make it an even more effective full body program Let's assess a typical program: Upper 1: Overhead Press 3x
34.5K
JA
@jakedoleschaltraining
Let’s take an upper / lower program and make it an even more effective full body program Let’s assess a typical program: Upper 1: Overhead Press 3x8 Wide Grip Pulldown 3x8 Reverse Pec Dec 3x8 Dips 3x8 DB Curls 3x8 Lower 1: Leg Press 3x8 Back Extensions 3x8 Standing Calf Raise 3x8 Seated Abductions 3x8 Upper 2: Chest Press 3x8 Neutral Grip Row 3x8 Kelso Shrug 3x8 Cable Triceps Pushdown 3x8 Reverse Curl 3x8 Lower 2: Hip Thrust 3x8 Seated Leg Curl 3x8 Leg Extensions 3x8 Toe Press 3x8 As you can see, each exercise is strategically chosen to bias particular regions, while this is intelligent selection, it means that each region is only biased once per week Instead, let’s combine all the exercises together: Overhead Press Chest Press Wide Grip Pulldown Reverse Pec Dec Neutral Grip Row Kelso Shrug Dips Cable Triceps Pushdown DB Curls Reverse Curl Leg Press Leg Extensions Back Extensions Seated Leg Curl Hip Thrust Seated Abductions Standing Calf Raise Toe Press Now for every exercise training the same muscle group, let’s divide them across A and B workouts Overhead Press A Chest Press B Wide Grip Pulldown A Reverse Pec Dec B Neutral Grip Row A Kelso Shrug B Dips A Cable Triceps Pushdown B DB Curls A Reverse Curl B Leg Press A Leg Extensions B Back Extensions A Seated Leg Curl B Hip Thrust A Seated Abductions B Standing Calf Raise A Toe Press B Now let’s rewrite them as our Full Body A/B workouts with 2 sets for each exercise: Workout A: Overhead Press 2x8 Wide Grip Pulldown 2x8 Neutral Grip Row 2x8 Dips 2x8 DB Curls 2x8 Leg Press 2x8 Back Extensions 2x8 Hip Thrust 2x8 Standing Calf Raise 2x8 Workout B: Chest Press 2x8 Reverse Pec Dec 2x8 Kelso Shrug 2x8 Cable Triceps Pushdown 2x8 Reverse Curl 2x8 Leg Extensions 2x8 Seated Leg Curl 2x8 Seated Abductions 2x8 Toe Press 2x8 Now every muscle is trained 3x per week (alternating A/B workouts across 3 sessions) and every muscle region is biased 1.5x per week. A far more efficient program, with the exact same exercises, and the exact same total weekly sets.

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