9.0M
JEWhich split are you putting in S-tier plus??
@jeffnippard
#Upper Lower Split Workout
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82.4K
JANEW 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
@jamesboardfitness
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
28.0K
DERip tik tok @devonneatonn
#bodybuilding #upperlower #upperlowersplit #fullbody
@devliftssss
2.0M
YOProbably my favourite split | Training Programs are linked 🔗 in my bio (linktree) | all fits are from @ayblmen code YOUNES for a discount |
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#workoutroutine #pushpulllegs #workoutsplit #trainingsplit #gym #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips
@younes.lifts
961.1K
PAA lot of people say it comes down to personal preference but I do believe that certain splits are better than others due to their ability to hit certain metrics that should be beneficial for more efficient progress — most namely frequency.
@pathradecha
30.5K
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
165.3K
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
3.7K
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
107.1K
GOMaximizing Muscle Growth and Recovery with the Upper-Lower Split 🏋️ @evan_holmes_
@gorillamind
7.4K
PE🚨 NEW SPLIT & PROGRAM 🚨 🔗 in b!0 to join us (try it free)
BASELINE / series
This is the first time we’ve done an upper/lower hybrid split. This is gonna be wild:
Day 1️⃣ Upper A (chest, back, delts, arms)
Day 2️⃣ Lower A (Quad Focus)
Day 3️⃣ Upper B (chest, back, delts, arms)
Day 4️⃣ Lower B (Glute/Hamstring Focus)
Day 5️⃣ Upper C (chest, back, delts)
Day 6️⃣ Arms
Day 7️⃣ Mobility / Recovery
#trainingsplit #upperlowersplit #hypertrophy #gymworkouts #upperlower
@perkfitt
50.4K
JOSave this time-saving upper workout ↗️
I always find myself coming back to an upper/lower body split. It focuses mostly on compound moves with the aim to hit as many muscle fibres in a session as efficiently possible.
Peoplw shy away because compounds are hard.
…but hey, somethings need to be hard to get the reward.
Here’s the upper workout (day 1) of this 4 day program. Stick strictly to the rest times. Take each set to failure. You can be done in an hour 📌
• Flat machine press
1 top set of 4-6 reps
1 back off set of 8-12 reps
3 min rest
(alternatives - flat dumbbell press, bench press)
• Smith machine shoulder press
1 top set of 4-6 reps
1 back off set of 8-12 reps
3 min rest
(alternatives - high incline dumbbell press, barbell military press)
• Pec deck
1 top set of 5-8 reps
1 back off set of 10-12 reps
2 min rest
(alternatives - cable flys, dumbbell flys)
• Single arm pull down
1 top set of 4-6 reps
1 back off set of 8-12 reps
1 min rest between arms
(alternatives - pull up, close grip pull-down, pull-down machine)
• Chest supported T-bar tow
1 top set of 4-6 reps
1 back off set of 8-12 reps
3 min rest
(alternatives - chest supported dumbbell row, machine row or smith machine row)
• Trap bar row
1 top set of 5-8 reps
1 back off set of 10-12 reps
2 min rest
(alternatives - barbell bent over row, dumbbell bent over row)
• Single arm cable lateral raise
1 top set of 5-8 reps
1 back off set of 10- 12 reps
1 min rest between arms
(alternatives - dumbbell lateral raise, machine lateral raise)
• Biceps curls super set with overhead triceps extensions
1 top set of 5-8 reps
1 back off set of 10- 12 reps
Minimal rest between biceps & triceps then 2 mins rest between supersets.
(alternatives - dumbbell or barbell biceps curls) (alternatives - cable cross over extensions, overhead dumbbell extensions)
Next workout will be lower body (day 2)
Snuggles,
All arms, no calves.
#fyp #foryoupage #explorepage #gymtips #upperbodyworkout #upperbody #gym
@joshtaylorcoaching
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