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LIGoated 4 day split …
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#gym #gymlife #fyp #upper #lower
@liftednotwasted
#Upper Lower Split Workout Routine
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10.3K
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.
For more fat loss and muscle building tips,
follow @jackfitcoach
#musclebuilding #gymworkouts #fitness
@jackfitcoach
31.6K
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
2.4M
SArules ⬇️
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Follow
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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
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#gym #gymmotivation #gymlife #workout #workoutmotivation #split #personaltrainer #bodybuilding #gymlife #gymrat #bodyfit #fitnesslife #fitfam #fitspiration #fitnessaddict #fyp #exploremore #trending
@samay.mog
4.1K
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
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
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
181.4K
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
22.4K
TRSteal this 4-day workout split…
There’s a ton of ways to do a 4 day workout split, but this is one that will definitely work. Give this upper/lower split a try if you want to train all of your muscle groups effectively.
This is a split you can play around with and switch up as needed!
#workoutsplit #upperlower #bodybuilding #fitness
@trizzlemanfitness
679.1K
SH🗿This is an upper lower workout split which is best with adequate recovery time.
Important note : set mentioned are working sets means they should be HEAVY.
Day 1 – Upper Body A (Strength Focused so low reps with a bit higher weight)
1. Incline Smith Press – 3 x (6-8 reps)
2. Seated Cable Row – 3 x (6-8 reps)
3. Dumbbell Shoulder Press – 3 x (6-8 reps)
4. Lat Pulldown – 3 x (6-8 reps)
5. Cable Tricep Pushdown – 3 x (8-10 reps)
6. Incline Dumbell Curls – 3 x (8-10 reps)
7. Ez Bar Skull crushers – 3 x (8-10 reps)
8. Reverse peck deck – 3 x (10-12 reps)
🦵 Day 2 – Lower Body A (Strength Focused)
1. Smith Squats – 3 x (6-8 reps)
2. Romanian Deadlifts – 3 x (6-8 reps)
3. Leg Press – 3 x (8-10 reps)
4. Lying Leg Curls – 3 x (8-10 reps)
5. Calf Raises – 3 x (10-12 reps)
6. Bulgarian Split Squats - 3 x (6-8 reps)
7. Hanging Leg raises – 3 x (10-12 reps)
————————————————————
Day 3 – Rest day ACTIVE RECOVERY
————————————————————
💪 Day 4 – Upper Body B (Hypertrophy Focused so manageable weight and bit higher reps)
1. Flat Dumbbell Press – 3 x (10-12 reps)
2. Iliac Pulls – 3 x (10-12 reps)
3. Lateral Raises – 4 x (10-12 reps)
4. Face Pulls – 3 x (10-12 reps)
5. Rope Hammer Curls – 3 x (10-12 reps)
6. Overhead Tricep Extensions – 3 x (10-12 reps)
7. Preacher Dumbell curls – 3 x (10-12 reps)
🦵 Day 5 – Lower Body B (Hypertrophy Focused)
1. Hack/Barbell Squats – 3 x (10-12 reps)
2. Dumbbell Lunges– 3 x (10-12 reps each leg)
3. Hip Thrusts – 3 x (10-12 reps)
4. Leg Extensions – 4 x (10-12 Reps)
5. Calf Raises – 4 x (10-12 Reps)
6. weighted Crunches – 3 x 15 reps
🔥 Day 6 – Full Body
1. Peck Deck Fly – 3 x (10-12 reps)
2. Chest supported row – 3 x (10-12 reps)
3. Close grip Pulldown – 3 x (10–12 reps)
4. Rear delt flies – 3 x (10-12 reps)
5. Lateral raises – 3 x (10-12 reps)
6. Baisen Curls – 3 x (10-12 reps)
7. Straight bar pushdowns – 3 x (10-12 reps)
@shubhang_lifts
6.6K
K34 day split ✅
Follow @k3uncut
#fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody
@k3fitofficial
480.8K
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
✨ #Upper Lower Split Workout Routine発見ガイド
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#Upper Lower Split Workout Routineで何がトレンドですか？最も視聴されたReels動画とバイラルコンテンツが上部に掲載されています。
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