can someone give me a good upper lower split program?

[lebronmaxxing]

started in the gym recently and have been doing sports for 7 years straight now, i want some help with finding a program

 

[Iblamelife08]

I do ppl x pp 5 days only train legs once a week it might work for u

 

[lebronmaxxing]

I do ppl x pp 5 days only train legs once a week it might work for u

I started in the gym about 4 days ago and have only trained arms, chest, back and shoulders. Although im gonna train legs this sunday

 

[Iblamelife08]

I started in the gym about 4 days ago and have only trained arms, chest, back and shoulders. Although im gonna train legs this sunday

when you hit legs your growth hormone spike the more and your testerone increase for a several amount of time.
Also for this month try new things every single day your at the gym make sure to do stuff you don’t usually do.


When i work out i personally follow science based lift, and hypertrophy im not the biggest but i can definitely give you tips

 

[goyimslayer]

when you hit legs your growth hormone spike the more and your testerone increase for a several amount of time.
Also for this month try new things every single day your at the gym make sure to do stuff you don’t usually do.


When i work out i personally follow science based lift, and hypertrophy im not the biggest but i can definitely give you tips

What split would you recommend? Upper lower is good?

 

[Iblamelife08]

What split would you recommend? Upper lower is good

Depends on amount of time you have and other shiii

 

[lebronmaxxing]

Depends on amount of time you have and other shiii

i also train swimming, although i dont want to but ive been allowed to attend less trainings. I used to swim 5 times a week but now i hit the gym 4 times a week and swim twice a week. is there anything that i should think about when it comes to making a program since i also swim?

 

[Iblamelife08]

i also train swimming, although i dont want to but ive been allowed to attend less trainings. I used to swim 5 times a week but now i hit the gym 4 times a week and swim twice a week. is there anything that i should think about when it comes to making a program since i also swim?

i would train like for stamina, sprints + weight lifting and so it would be one lower day 2 upper day and then 4th can be lower or just like stamina training