10.0K
GIU/L gotta be top 3 splits
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#gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymbro #gymtok #upper #upperlower #upperday #upperbodyworkout #upperlowersplit
@gianlucaliftz
#Upper Lower Split Workout Routine
شاهد فيديو ريلز عن Upper Lower Split Workout Routine من أشخاص حول العالم.
شاهد بشكل مجهول دون تسجيل الدخول.
عمليات بحث ذات صلة
28ريلز رائجة
(12)
3.6K
B.📌 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. 🔥
@b.hops.fit
163.3K
GAAn 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
@gannabolic
13.3K
THUpper / Lower split + tips to improve your strength training 🫡🚀
Save it!
@thiagocaldasf
27.9K
DERip tik tok @devonneatonn
#bodybuilding #upperlower #upperlowersplit #fullbody
@devliftssss
9.0M
JEWhich split are you putting in S-tier plus??
@jeffnippard
9.7K
CHUpper-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!
@christian.kuess
33.8K
NIguía para programar tu split: upper lower parte 2 #gym #fitness #gymmotivation #gymtips
@nikovelaz
30.4K
YO5-Day Split | Training Programs link 🔗 in bio (linktree)
TikTok 88K!
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#gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #lowerbody #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips
@younes.lifts
6.1K
K34 day split ✅
Follow @k3uncut
#fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody
@k3fitofficial
477.2K
WOSave ☑️ 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
@workoutguide20
5.4K
NA🔥 4-Day Upper/Lower Split for Fat Loss & Gains (Under 90 Mins!)
Maximize recovery, build lean muscle, and stay shredded with this weekly layout 👇
🏋️♂️ Weekly Split:
• Mon: Upper Body
• Tues: Lower Body
• Thurs: Upper Body
• Fri: Lower Body
💥 Upper A (Push-Focused)
1. Incline DB Press – 4x8-10
2. Seated Shoulder Press – 4x10
3. Cable Chest Fly – 3x12
4. Lateral Raises – 3x15
5. Overhead Tricep Extension – 3x12
6. Core: Hanging Leg Raises – 3x15
🦵 Lower A (Glute/Hamstring-Focused)
1. Romanian Deadlifts – 4x8
2. Glute Bridges or Hip Thrusts – 4x10
3. Walking Lunges – 3x12/leg
4. Seated Hamstring Curls – 3x15
5. Calf Raises – 4x15
6. Core: Cable Woodchoppers – 3x12/side
💪 Upper B (Pull-Focused)
1. Pull-Ups or Lat Pulldown – 4x8-10
2. Single-Arm DB Row – 3x10/side
3. Cable Face Pulls – 3x15
4. Barbell Curl – 3x12
5. Preacher Curl or Hammer Curl – 3x12
6. Core: Russian Twists – 3x20
🏋️ Lower B (Quad-Focused)
1. Barbell Back Squat – 4x8
2. Leg Press – 4x10
3. Bulgarian Split Squats – 3x8/leg
4. Leg Extensions – 3x15
5. Standing Calf Raises – 4x12-15
6. Core: Plank – 3x 1 min holds
🧠 Pro Tips:
✔️ Rest 60–90 sec between sets
✔️ Stay in a slight calorie deficit for fat loss
✔️ Focus on progressive overload 💪
@nacemarson
✨ دليل اكتشاف #Upper Lower Split Workout Routine
يستضيف انستقرام thousands of منشور تحت #Upper Lower Split Workout Routine، مما يخلق واحدة من أكثر النظم البصرية حيوية على المنصة.
مجموعة #Upper Lower Split Workout Routine الضخمة على انستقرام تضم أكثر الفيديوهات تفاعلاً اليوم. محتوى @jeffnippard, @workoutguide20 and @gannabolic وغيرهم من المبدعين وصل إلى thousands of منشور عالمياً. فلتر وشاهد أحدث ريلز #Upper Lower Split Workout Routine فوراً.
ما هو الترند في #Upper Lower Split Workout Routine؟ أكثر مقاطع فيديو Reels مشاهدة والمحتوى الفيروسي معروضة أعلاه.
الفئات الشعبية
📹 اتجاهات الفيديو: اكتشف أحدث Reels والفيديوهات الفيروسية
📈 استراتيجية الهاشتاق: استكشف خيارات الهاشتاق الرائجة لمحتواك
🌟 صناع المحتوى المميزون: @jeffnippard, @workoutguide20, @gannabolic وآخرون يقودون المجتمع
الأسئلة الشائعة حول #Upper Lower Split Workout Routine
مع Pictame، يمكنك تصفح جميع ريلز وفيديوهات #Upper Lower Split Workout Routine دون تسجيل الدخول إلى انستقرام. لا حساب مطلوب ونشاطك يبقى خاصاً.
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