27.9K
DERip tik tok @devonneatonn
#bodybuilding #upperlower #upperlowersplit #fullbody
@devliftssss
#Upper Lower Split
Dünyanın dört bir yanından insanlardan Upper Lower Split hakkında 13K Reels videosu izle.
Giriş yapmadan anonim olarak izle.
13K posts
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30Trend Reels
(12)
9.0M
JEWhich split are you putting in S-tier plus??
@jeffnippard
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
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
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
960.4K
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
162.3K
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
17.7K
TRS+ tier upper day — built for strength + hypertrophy ✅
- Coaching + Programs in Bio
@kontrolledinsanity
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#gym #fitness #fitnessmotivation #upperbodyworkout #upperday #upperbody #workoutroutine #gymroutine #fitnessreels #workoutreels #hypertrophy
@trstnn.lifts
25.2K
LIGoated 4 day split …
🫵🏼 DM me “LIFTED” for 1:1 coaching
#gym #gymlife #fyp #upper #lower
@liftednotwasted
6.0K
K34 day split ✅
Follow @k3uncut
#fitness #fitnesscoach #4daysplit #freeworkout #gym #upperbody #lowerbody
@k3fitofficial
9.7K
CHUpper-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.
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!
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!
@christian.kuess
1.2M
ROYou 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
@rorkegains
✨ #Upper Lower Split Keşif Rehberi
Instagram'da #Upper Lower Split etiketi altında 13K paylaşım bulunuyor ve platformun en canlı görsel ekosistemlerinden birini oluşturuyor. Bu devasa koleksiyon, şu an gerçekleşen trend anları, yaratıcı ifadeleri ve küresel sohbetleri temsil ediyor.
Instagram'ın devasa #Upper Lower Split havuzunda bugün en çok etkileşim alan videoları sizin için listeledik. @jeffnippard, @younes.lifts and @rorkegains ve diğer içerik üreticilerinin paylaşımlarıyla şekillenen bu akım, global çapta 13K gönderiye ulaştı.
#Upper Lower Split dünyasında neler viral? En çok izlenen Reels videoları ve viral içerikler yukarıda yer alıyor. Yaratıcı hikaye anlatımını, popüler anları ve dünya çapında milyonlarca görüntüleme alan içerikleri keşfetmek için galeriyi inceleyin.
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12 reel analizi
💡 En iyi performans gösteren içerikler ortalama 3.3M görüntüleme alıyor (ortalamadan 2.9x fazla). Orta seviye rekabet - düzenli paylaşım momentum oluşturur.
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