#Upper Lower Split For Beginners

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#Upper Lower Split For Beginners 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 For Beginners Reel by @gianlucaliftz - Bro rlly used a solo leveling edit for the audio😳 . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymtok #upperday #upperlow
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GI
@gianlucaliftz
Bro rlly used a solo leveling edit for the audio😳 . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymtok #upperday #upperlower #upperlowersplit #fullbody #relatable
#Upper Lower Split For Beginners Reel by @johnjewett3 (verified account) - What is the Best Workout Split for Building Muscle Faster? Training one muscle group per day can limit how much quality volume you get across the wee
259.8K
JO
@johnjewett3
What is the Best Workout Split for Building Muscle Faster? Training one muscle group per day can limit how much quality volume you get across the week, which can slow muscle growth. An upper lower split spreads your training volume across multiple sessions so you can train harder, recover better and stimulate more growth. The “best” split is really the one that YOU can recover from and progress your lifts. I have to say BS words like “best” so anyone sees this 🤦
#Upper Lower Split For Beginners Reel by @christian.kuess (verified account) - 1. Upper-Lower Split: Ideal if you need balanced upper and lower body development. Perfect for those without major strengths or weaknesses. You can c
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CH
@christian.kuess
1. Upper-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. 2. 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! 3. 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!
#Upper Lower Split For Beginners 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
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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 For Beginners Reel by @thiagocaldasf (verified account) - Upper / Lower split + tips to improve your strength training 🫡🚀 Save it!
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TH
@thiagocaldasf
Upper / Lower split + tips to improve your strength training 🫡🚀 Save it!
#Upper Lower Split For Beginners Reel by @jakedoleschaltraining (verified account) - Let's take an upper / lower program and make it an even more effective full body program Let's assess a typical program: Upper 1: Overhead Press 3x
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@jakedoleschaltraining
Let’s take an upper / lower program and make it an even more effective full body program Let’s assess a typical program: Upper 1: Overhead Press 3x8 Wide Grip Pulldown 3x8 Reverse Pec Dec 3x8 Dips 3x8 DB Curls 3x8 Lower 1: Leg Press 3x8 Back Extensions 3x8 Standing Calf Raise 3x8 Seated Abductions 3x8 Upper 2: Chest Press 3x8 Neutral Grip Row 3x8 Kelso Shrug 3x8 Cable Triceps Pushdown 3x8 Reverse Curl 3x8 Lower 2: Hip Thrust 3x8 Seated Leg Curl 3x8 Leg Extensions 3x8 Toe Press 3x8 As you can see, each exercise is strategically chosen to bias particular regions, while this is intelligent selection, it means that each region is only biased once per week Instead, let’s combine all the exercises together: Overhead Press Chest Press Wide Grip Pulldown Reverse Pec Dec Neutral Grip Row Kelso Shrug Dips Cable Triceps Pushdown DB Curls Reverse Curl Leg Press Leg Extensions Back Extensions Seated Leg Curl Hip Thrust Seated Abductions Standing Calf Raise Toe Press Now for every exercise training the same muscle group, let’s divide them across A and B workouts Overhead Press A Chest Press B Wide Grip Pulldown A Reverse Pec Dec B Neutral Grip Row A Kelso Shrug B Dips A Cable Triceps Pushdown B DB Curls A Reverse Curl B Leg Press A Leg Extensions B Back Extensions A Seated Leg Curl B Hip Thrust A Seated Abductions B Standing Calf Raise A Toe Press B Now let’s rewrite them as our Full Body A/B workouts with 2 sets for each exercise: Workout A: Overhead Press 2x8 Wide Grip Pulldown 2x8 Neutral Grip Row 2x8 Dips 2x8 DB Curls 2x8 Leg Press 2x8 Back Extensions 2x8 Hip Thrust 2x8 Standing Calf Raise 2x8 Workout B: Chest Press 2x8 Reverse Pec Dec 2x8 Kelso Shrug 2x8 Cable Triceps Pushdown 2x8 Reverse Curl 2x8 Leg Extensions 2x8 Seated Leg Curl 2x8 Seated Abductions 2x8 Toe Press 2x8 Now every muscle is trained 3x per week (alternating A/B workouts across 3 sessions) and every muscle region is biased 1.5x per week. A far more efficient program, with the exact same exercises, and the exact same total weekly sets.
#Upper Lower Split For Beginners Reel by @rorkegains (verified account) - You can "Train Harder" but still struggle to add any muscle onto your frame if you do the wrong split. 1️⃣ Push / Pull / Legs (PPL) Yes it works, but
1.3M
RO
@rorkegains
You can “Train Harder” but still struggle to add any muscle onto your frame if you do the wrong split. 1️⃣ Push / Pull / Legs (PPL) Yes it works, but it’s not good. Think about it: 👉 Shoulders are tired from your chest press, so you can’t shoulder press as much so you will make less shoulder growth 👉 Biceps are tired already from your back movements, so you will curl less and make less bicep gains If you want to truly grow your whole upper body, this is not the best split 2️⃣ Bro Split (1 muscle per day) Hitting a muscle once per week isn’t enough for significant growth. You need to be hitting all muscle groups twice per week at least 3️⃣ Abs + Legs on the Same Day The two worst body-parts to train. If you’re already struggling with consistency, long term this is not the best split for muscle growth 4️⃣ Any Split That Has You in the Gym Every Day Rest days are essential for muscle growth. Your CNS will be fried if you’re lifting heavy everyday 5️⃣ Arnold Split (Chest + Back day specifically) Controversial & yes it worked for Arnold, but you’re not Arnold. The Shoulders & arms is fine, but hitting chest & back on the same day isn’t great as it’s way too many compound movements, by the last chest exercise your CNS will be destroyed. You’re workouts should be a mix of isolation and compound movements Solution ✅ 👉 Chest + Arms + Abs, Legs, Back + Shoulders + Abs, rest & repeat 👉 Any split with biceps and back separated, alongside chest and shoulder separated for optimal output on ALL muscle groups #workoutsplit #gym #explore
#Upper Lower Split For Beginners Reel by @elliotfoxx (verified account) - SLDL form checklist. 📥 DM me "GROW" for 1-1 coaching #gym #upperlower #optimal #hypertrophy #sciencebasedlifting
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@elliotfoxx
SLDL form checklist. 📥 DM me “GROW” for 1-1 coaching #gym #upperlower #optimal #hypertrophy #sciencebasedlifting
#Upper Lower Split For Beginners Reel by @munya_coach (verified account) - Comment "4-day" below for a free trial on my 4 day split that works Chest day, back day, arm day, shoulder day and no legs? That bro split won't cut
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MU
@munya_coach
Comment “4-day” below for a free trial on my 4 day split that works Chest day, back day, arm day, shoulder day and no legs? That bro split won’t cut it peeps if you are trying to get the most out of your training. Instead try this upper lower split that has training a muscle twice per week. You will make better strength we fast physique results. #reels #viral #training #video #content #split #back #chest #arms #like #follow #share #instagram #inspiration #instagram
#Upper Lower Split For Beginners Reel by @devliftssss - Rip tik tok @devonneatonn #bodybuilding #upperlower #upperlowersplit #fullbody
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DE
@devliftssss
Rip tik tok @devonneatonn #bodybuilding #upperlower #upperlowersplit #fullbody

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