UPPER/LOWER

(4x per week)

An upper/lower split involves dividing the week up into an ‘upper body day’ and a ‘lower body day’.

Upper/lowers are usually performed 4x per week, as shown below:

• MONDAY: Upper A

• TUESDAY: Lower A

• WEDNESDAY: REST/ACTIVE RECOVERY

• THURSDAY: Upper B

•  FRIDAY: Lower B

• SATURDAY: REST/ACTIVE RECOVERY

• SUNDAY: REST/ACTIVE RECOVERY

To this day, upper/lower remains one of my all-time favourite splits.

The time-efficiency of workouts, combined with ample recovery between sessions makes for a split that is a staple in almost all men’s fitness routines.

Here’s a sample UPPER day workout you can perform:

1. Overhead Barbell Press - 3×6-8

2. Chin Ups - 3×AMRAP

3. Flat DB Press - 2×8-12

4. Chest Supported DB Row - 2×8-12

5. Standing DB Lateral Raises - 3×10-15

6. EZ Bar Curls - 2×8-12

7. Overhead Rope Extensions - 2×8-12

Here’s a sample LOWER day workout you can perform:

1. DB Romanian Deadlifts - 3×8-12

2. Leg Press - 3×6-8

3. Bulgarian Split Squats - 2×8-12

4. Seated Leg Curls - 3×10-15

5. Leg Extensions - 3×10-15

6. Standing Calf Raises - 3× 10-15