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JA“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.
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