10.6K
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
#Upperlower Split Workout Plan
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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
28.3K
DERip tik tok @devonneatonn
#bodybuilding #upperlower #upperlowersplit #fullbody
@devliftssss
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
204.6K
JUDM me “4 day split” if you want this written out more neatly
and let me know if this was helpful OR confusing bc either way it helps me show up better for you!!! 🤍🤍🤍
#gym #gymsplit #workoutsplit #onlinecoaching #onlinecoach #gymmotivation #beginnergymtips
@juliexfit
89.1K
JE5 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
@jeffreyygonzalez
480.5K
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
31.5K
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
13.3M
ALThe Best Workout Split💪🏽🏋🏻
If you’re only training each muscle group once, hate to break it to you…
it SUCKS for actual GAINZ so instead do this:
🏋🏻Day 1: PUSH
🏋🏻Day 2: PULL
🏋🏻Day 3: LEGS
😴Day 4: REST
🏋🏻Day 5: UPPER
🏋🏻Day 6: LEGS & ARMS
😴Day 7: REST
SAVE & try this split for maximized gains without isolating muscle groups.🚀
FOLLOW for more fitness tips.🫡
#workoutroutine #workoutsplit #pushpulllegs #pushpullgrind #muscle #musclebuilding #healthandfitness #personaltrainer #strengthtraining #busymom #busydad #businessowner #smarttraining #gains
@alex.olarte
6.6K
K34 day split ✅
Follow @k3uncut
#fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody
@k3fitofficial
51.3K
TRUPPER LOWER WORKOUT SPLIT🔥 FOLLOW FOR MORE ✅
THIS IS GENERAL PLAN IF YOU WANT TO GET RESULTS ACCORDING TO YOUR BODY GOALS THEN DM “TRANSFORM” 🔥🔥
( Gym , Health , Fitness ,workout plan ,Transformation, Coach , Training)
#workout #gymrat #training #transformation #fitness
@trainwithanuragg
3.3M
__Here’s your 5-day workout split 💥
Train each muscle group twice a week, perfect for building strength & size!
No workout split is perfect for everyone…
But if you’re not sure what to follow 👉 start with this.
It’s structured, effective, and easy to stick to.
Save it, share it, screenshot it.
Just follow consistently.
✅ DM me “TRAIN” for 1-on-1 online coaching
🤝 Follow for more real fitness tips & routines!
#fyp #foryou #explorepage #gym
#gymmotivation #workout #workoutmotivation #bodybuilding #explore #physique #motivation #transform #gymtips #biceps #gymworkout #back #muscle #fitness #fitnessmotivation #backworkout #armsworkout #lats #fitness #workoutsplit #abs
@__ankitpunia
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