#Upper Lower Split Workout Plan

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#Upper Lower Split Workout Plan 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
4.0K
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 Plan Reel by @samay.mog - rules ⬇️ - - Follow - Save this reel for split Monday - Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated should
2.4M
SA
@samay.mog
rules ⬇️ - - Follow - Save this reel for split Monday – Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated shoulder press 4x10 Side laterals 3x12 Overhead tricep extension 4x10 Tricep dips 3x12 Cable flys 3x15 Rope pushdowns 3x15 Tuesday – Pull (Back Biceps Forearms) Deadlift 4x6 Lat pulldown 4x10 Barbell row 4x10 Cable row 3x12 Barbell curls 4x10 Hammer curls 3x12 Wrist curls 3x15 Reverse curls 3x15 Wednesday – Legs Core Barbell squats 4x10 Leg press 4x12 Walking lunges 3 sets Romanian deadlift 4x10 Leg curl 3x12 Standing calf raise 4x15 Hanging leg raise 3x15 Cable crunch 3x20 Thursday – Chest Shoulder Triceps (Volume) Incline barbell press 4x10 Dumbbell shoulder press 4x12 Dumbbell flys 3x15 Lateral raise dropset 3x12 12 12 Close-grip bench press 4x10 Skull crushers 3x12 Rear delt fly 3x20 Rope tricep burnout 3x20 Friday – Back Biceps (Strength Focus) Weighted pull-ups 4x8 T-bar row 4x10 One-arm dumbbell row 3x10 Lat pullover 3x12 Concentration curls 4x10 EZ bar preacher curl 3x12 Static holds 2x30 sec Saturday – Legs Shoulder Front squats 4x8 Bulgarian split squats 3x10 Sumo deadlifts 4x6 Calf raise heavy 5x15 Dumbbell shoulder press 4x10 Upright row 3x12 Shrugs 3x15 - - #gym #gymmotivation #gymlife #workout #workoutmotivation #split #personaltrainer #bodybuilding #gymlife #gymrat #bodyfit #fitnesslife #fitfam #fitspiration #fitnessaddict #fyp #exploremore #trending
#Upper Lower Split Workout Plan Reel by @jackfitcoach - "The best upper / lower split to build muscle"⁣⁣ @jackfitcoach ✅ Here's what TO DO: 1️⃣ Choose 5-7 exercises per session⁣⁣ 2️⃣ Perform 2-3 working
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JA
@jackfitcoach
“The best upper / lower split to build muscle”⁣⁣ @jackfitcoach ✅ Here’s what TO DO: 1️⃣ Choose 5–7 exercises per session⁣⁣ 2️⃣ Perform 2–3 working sets per exercise⁣⁣ 3️⃣ Compound lifts in the 6–10 rep range⁣⁣ 4️⃣ Isolation exercises in the 10–15 rep range⁣⁣ 5️⃣ Train close to failure (0–1 RIR)⁣⁣ I like to start with a back movement to improve scapular stability, setting you up for a stronger and safer pressing position.⁣⁣ Upper (A) 1️⃣ Lat-biased pulldown: 2–3 sets⁣⁣ 2️⃣ Flat chest press: 2–3 sets⁣⁣ 3️⃣ Incline chest press: 2–3 sets⁣⁣ 4️⃣ Chest-supported upper back row: 2–3 sets⁣⁣ 5️⃣ Lateral raise: 3 sets⁣⁣ 6️⃣ Bicep curl: 3 sets⁣⁣ 7️⃣ Tricep pushdown: 3 sets⁣⁣ ⁣⁣Lower (A) 1️⃣ Adductor: 2–3 sets⁣⁣ 2️⃣ Hamstring curl: 2–3 sets⁣⁣ 3️⃣ Leg extension: 2–3 sets⁣⁣ 4️⃣ Squat pattern: 2–3 sets⁣⁣ 5️⃣ Hip hinge: 2–3 sets⁣⁣ 6️⃣ Calf raise: 2 sets⁣⁣ Upper B & Lower B Upper B and Lower B are designed to complement the first rotation.⁣⁣ Upper B would include an overhead press variation and a pec deck in place of flat and incline pressing.⁣⁣ Lower B would include a leg press pattern instead of a squat pattern.⁣⁣ 1️⃣ Upper B: Overhead press variation⁣⁣ 2️⃣ Upper B: Pec deck (replacing flat/incline pressing)⁣⁣ 3️⃣ Lower B: Leg press pattern (replacing squat pattern)⁣⁣ This allows you to train the same muscle groups through different movement patterns across the week, while managing fatigue and driving progression.⁣⁣ For more fat loss and muscle building tips, follow @jackfitcoach #musclebuilding #gymworkouts #fitness
#Upper Lower Split Workout Plan Reel by @gianlucaliftz - U/L gotta be top 3 splits . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #gymtok #upper #upperlower #upperday #upper
10.6K
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 Plan Reel by @samay.mog - rules ⬇️ - - Follow - Save this reel for split Monday - Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated should
12.4K
SA
@samay.mog
rules ⬇️ - - Follow - Save this reel for split Monday – Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated shoulder press 4x10 Side laterals 3x12 Overhead tricep extension 4x10 Tricep dips 3x12 Cable flys 3x15 Rope pushdowns 3x15 Tuesday – Pull (Back Biceps Forearms) Deadlift 4x6 Lat pulldown 4x10 Barbell row 4x10 Cable row 3x12 Barbell curls 4x10 Hammer curls 3x12 Wrist curls 3x15 Reverse curls 3x15 Wednesday – Legs Core Barbell squats 4x10 Leg press 4x12 Walking lunges 3 sets Romanian deadlift 4x10 Leg curl 3x12 Standing calf raise 4x15 Hanging leg raise 3x15 Cable crunch 3x20 Thursday – Chest Shoulder Triceps (Volume) Incline barbell press 4x10 Dumbbell shoulder press 4x12 Dumbbell flys 3x15 Lateral raise dropset 3x12 12 12 Close-grip bench press 4x10 Skull crushers 3x12 Rear delt fly 3x20 Rope tricep burnout 3x20 Friday – Back Biceps (Strength Focus) Weighted pull-ups 4x8 T-bar row 4x10 One-arm dumbbell row 3x10 Lat pullover 3x12 Concentration curls 4x10 EZ bar preacher curl 3x12 Static holds 2x30 sec Saturday – Legs Shoulder Front squats 4x8 Bulgarian split squats 3x10 Sumo deadlifts 4x6 Calf raise heavy 5x15 Dumbbell shoulder press 4x10 Upright row 3x12 Shrugs 3x15 - - #gym #gymmotivation #gymlife #workout #workoutmotivation #split #personaltrainer #bodybuilding #gymlife #gymrat #bodyfit #fitnesslife #fitfam #fitspiration #fitnessaddict #fyp #exploremore #trending
#Upper Lower Split Workout Plan 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
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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 Plan 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 Plan Reel by @workoutguide20 - Save ☑️ for later Here's a 7-day workout split focusing on different muscle groups each day while allowing for adequate rest and recovery: Day 1: Ch
480.5K
WO
@workoutguide20
Save ☑️ for later Here's a 7-day workout split focusing on different muscle groups each day while allowing for adequate rest and recovery: Day 1: Chest - Barbell Bench Press: 4 sets x 8-10 reps - Incline Dumbbell Press: 3 sets x 10-12 reps - Chest Flyes: 3 sets x 12-15 reps - Push-Ups: 3 sets to failure Day 2: Back - Deadlifts: 4 sets x 6-8 reps - Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps - Bent Over Rows: 3 sets x 10-12 reps - Seated Cable Rows: 3 sets x 12-15 reps Day 3: Shoulders - Overhead Press (Barbell or Dumbbell): 4 sets x 8-10 reps - Lateral Raises: 3 sets x 10-12 reps - Front Raises: 3 sets x 10-12 reps - Rear Delt Flyes: 3 sets x 12-15 reps Day 4: Legs - Squats: 4 sets x 8-10 reps - Romanian Deadlifts: 3 sets x 10-12 reps - Leg Press: 3 sets x 10-12 reps - Lunges: 3 sets x 12-15 reps per leg Day 5: Arms - Barbell Bicep Curls: 3 sets x 8-10 reps - Skull Crushers: 3 sets x 8-10 reps - Hammer Curls: 3 sets x 10-12 reps - Tricep Dips: 3 sets x 10-12 reps Day 6: Active Recovery or Cardio - Light cardio such as walking, cycling, or swimming for 30-45 minutes - Yoga or stretching to improve flexibility and aid recovery Day 7: Rest - Allow your body to fully recover and regenerate for the upcoming week of training. Remember to warm up before each workout and cool down afterward. Additionally, listen to your body and adjust the intensity and weights as needed to prevent injury and promote progress. It's also essential to include proper nutrition and adequate sleep to support muscle growth and recovery. Follow ☑️ for more #fitness #fitnesstips #gym #gymtips #workout #workouttips #aesthetic #aestheticworkout #aestheticbody #trending
#Upper Lower Split Workout Plan 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 Plan Reel by @gabesouza (verified account) - My Workout Split 🔥 Monday: Chest Tuesday: Back Wednesday: Legs Thursday: Shoulders Friday: Arms I've been doing this workout split for the pas
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GA
@gabesouza
My Workout Split 🔥 Monday: Chest Tuesday: Back Wednesday: Legs Thursday: Shoulders Friday: Arms I’ve been doing this workout split for the past 4 years and I love it. I switch it up sometimes but this is my go to split. #workoutroutine #workoutsplit #workouttips
#Upper Lower Split Workout Plan Reel by @newgencoaching (verified account) - You're not training each muscle group frequently enough to drive real growth. Here's a smarter 5 day split to optimise muscle development: Day 1: Pus
2.3M
NE
@newgencoaching
You’re not training each muscle group frequently enough to drive real growth. Here’s a smarter 5 day split to optimise muscle development: Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Back & arms Day 6: Shoulders & legs Day 7: Rest Comment PLAN and we’ll send you the full structure to get started.
#Upper Lower Split Workout Plan 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

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