Bodybuilding Simplified: Upper Lower (Full Explanation + Free Training Plan)

Summary

In this video, the Upper-Lower body split training routine is thoroughly explained, covering the structure, pros, and cons. The split divides workouts into upper and lower body days, focusing on different muscle groups for each. It addresses the potential issue of long upper body sessions by suggesting an additional upper body day, making it a 3-day upper body and 2-day lower body routine. The video includes a detailed, example training program targeting various muscles, offering practical insights and modifications to optimize results. The presenter emphasizes consistency and enjoyment in choosing the right split for long-term success.

Takeaways

• 😀 Choose a training split that fits your schedule and that you enjoy, as consistency and enjoyment are key to long-term success.
• 😀 The upper-lower split divides training into upper body days and lower body days, allowing for balanced muscle group focus.
• 😀 A major advantage of the upper-lower split is minimal overlap between exercises, providing ample recovery time between sessions.
• 😀 The flexibility of the upper-lower split makes it easier to schedule rest days without affecting overall progress.
• 😀 One of the downsides of the upper-lower split is that upper body sessions can be long due to the number of muscle groups involved.
• 😀 To avoid the long upper body workouts, a modification is to add an extra upper body day, creating a 3 upper body and 2 lower body split.
• 😀 The upper-lower split can be effectively structured with 1–2 exercises per body part, avoiding excess volume and ensuring quality work.
• 😀 An example upper body routine includes chest, back, biceps, triceps, and shoulder exercises, with careful attention to rep ranges and intensity.
• 😀 A sample lower body routine focuses on quads, hamstrings, glutes, and calves, with exercises like squats, lunges, and hip thrusts.
• 😀 The split includes modifications like higher-rep work for accessory exercises (e.g., 12-20 reps) to balance strength and endurance.
• 😀 Upper body workout variation is emphasized in different sessions, such as a chest-focused day, back-focused day, and shoulder & arms-focused day.

Q & A

What is the Upper-Lower Training Split?

The Upper-Lower Training Split divides the workout week into two types of training days: Upper Body Days, where you focus on chest, shoulders, back, biceps, and triceps, and Lower Body Days, where you focus on quads, hamstrings, glutes, and calves.

What are the main benefits of the Upper-Lower Split?

One of the biggest benefits is minimal overlap between muscle groups, allowing for adequate recovery time. It also offers flexibility in scheduling rest days and ensures enough recovery between sessions.

What is the biggest con of the Upper-Lower Training Split?

The main drawback is that upper body days tend to be longer, as you need to target more muscle groups. This can make the workout sessions feel longer compared to the more focused lower body days.

How can you address the issue of long upper body workout days?

To resolve this, you can add an additional upper body day to your routine, making it a 5-day split (3 upper, 2 lower). This allows for better distribution of volume and focus on specific muscles.

What is a typical 4-day Upper-Lower Split structure?

A standard 4-day Upper-Lower Split includes two upper body days and two lower body days. This structure works well for those who can commit to four workout days per week.

How should volume be distributed across the upper body during a split?

The volume should be spread across multiple upper body days to prevent overloading any single session. Each upper body day can focus on specific muscle groups (e.g., chest on day 1, back on day 2, shoulders and arms on day 3).

What exercises are recommended for a chest-focused upper body workout?

For a chest-focused workout, you can do bench press (2 sets of 5-8 reps + 1 back-off set of 8-12 reps), incline bench press (3 sets of 8-12 reps), and some shoulder exercises like lateral raises and rear delt flys for balance.

What is the suggested rep range for muscle growth and strength in the Upper-Lower Split?

For strength, a lower rep range like 5-8 is recommended. For hypertrophy (muscle growth), a medium rep range of 8-12 works best. Higher rep ranges (12-20) are typically used for muscle endurance and targeting smaller muscles like calves and rear delts.

What are some key exercises for hamstring and glute development on lower body days?

For hamstrings and glutes, exercises like hip thrusts, Romanian deadlifts, good mornings, and leg press are highly effective. The goal is to use moderate to high rep ranges (8-12 or 12-20) to target these muscles effectively.

Why is consistency more important than the specific training split used?

Ultimately, consistency and hard work are key to seeing results. While some splits may be more optimal for certain goals, the most important factor is sticking with a routine that you enjoy and can maintain over time.