Full Upper Lower Workout Split to Maximize Gains (updated)

[HtnGymcel]

Workout routine
I wanted to share my workout split with you guys. I made it based on scientific based evidence at i gurantee you that it will maximize your work in the gym. it looks like this throughout the week:

Upper A
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Dec Fly
• Dumbbell Curl
• Cable Triceps Extension

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Unilateral Leg Curl
• Romanian Deadlift (RDL)
• 45° Leg Press
• Unilateral Leg Extension
• Abductor Machine
• Cable Crunch

---

Rest

---

Upper B
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Bent Over Row or T-Bar Row
• Unilateral Chest Supported Row
• Lat Pulldown (Upper Back Focus)
• Rear Delt Cable Fly
• Cable Lateral Raise
• Unilateral Pec Dec
• Preacher Curl
• JM Press

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Romanian Deadlift (RDL)
• Unilateral Leg Curl
• 45° Leg Press
• Unilateral Leg Extension
• Abductor Machine
• Cable Crunch

---

Upper A (Repeat)
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Dec Fly
• Dumbbell Curl
• Cable Triceps Extension

---

Rest
I have reffered a graph that shows why the rep range is important. Maximise gains based on your effort. Be aware CNS-fatique and stability has been taken into account based on the exercise picks.

 

[tunisianropemaxxer]

Im guessing 1 or 2 sets right?

 

[HtnGymcel]

Im guessing 1 or 2 sets right?

2 sets 5-6 reps on everything

 

[tunisianropemaxxer]

2 sets 5-6 reps on everything

ill run this split for like 12 weeks after my cut is over and ill tell u how it goes

 

[HtnGymcel]

ill run this split for like 12 weeks after my cut is over and ill tell u how it goes

Nice!
I used to do PPL and after i switched to this i have made more progess in 4-5 months than i did in 12 months on ppl

 

[tunisianropemaxxer]

Nice!
I used to do PPL and after i switched to this i have made more progess in 4-5 months than i did in 12 months on ppl

I do PPL once a week
it aint optimal but idk i just got used to it and not doing it feels weird

 

[HtnGymcel]

I do PPL once a week
it aint optimal but idk i just got used to it and not doing it feels weird

Yeah i follow what you mean but making the switch to upper lower worked wonders for me, and so will it for you.

 

[repulse]

Can i do this but skip legs cuz it hurts

 

[HtnGymcel]

Can i do this but skip legs cuz it hurts

Ye just do 1 legday.
Otherwise if you don't wanna hit legs just do:
upper rest upper rest repeat

 

[tunisianropemaxxer]

Yeah i follow what you mean but making the switch to upper lower worked wonders for me, and so will it for you.

alr
Ig ill do neck and lower back on the rest days (cardio) and ill add some calf work to lower days aswell as leg raises

 

[repulse]

Ye just do 1 legday.
Otherwise if you don't wanna hit legs just do:
upper rest upper rest repeat

ye we aint hitting legs fuck that

 

[HtnGymcel]

alr
Ig ill do neck and lower back on the rest days (cardio) and ill add some calf work to lower days aswell as leg raises

Yeah great idea

 

[Corleone]

ye we aint hitting legs fuck that

you ain't getting to 90kg like @HtnGymcel if you don't run around on thick legs

 

[Snucell]

how long should rest times be?

 

[HtnGymcel]

how long should rest times be?

2-3 min is the most optimal

 

[King_Schnitzel]

2 sets 5-6 reps on everything

Why not 1 set?

Is this plan optimal for like the first week of gym?
Starting as an underdeveloped twink.

 

[HtnGymcel]

Why not 1 set?

Is this plan optimal for like the first week of gym?
Starting as an underdeveloped twink.

1 set is not enough for optimal hypertrophy.
2 sets is perfect.

You can run this split while being an underdeveloped twink or some 100kg roider on tren it does not matter

 

[King_Schnitzel]

1 set is not enough for optimal hypertrophy.
2 sets is perfect.

You can run this split while being an underdeveloped twink or some 100kg roider on tren it does not matter

For technique, how do I properly learn all those exercises? Like I would have to google them all and watch YouTube videos on how to do them, but for proper technique as I'm motorically underdeveloped or whatever, there's still a lot missing.

 

[King_Schnitzel]

1 set is not enough for optimal hypertrophy.
2 sets is perfect.

You can run this split while being an underdeveloped twink or some 100kg roider on tren it does not matter

Btw, Dorian said to start with one year of FBEOD prior to U/L.

Didn't go to the gym once.

Do I just start with your stuff or FBEOD?

 

[HtnGymcel]

Btw, Dorian said to start with one year of FBEOD prior to U/L.

Didn't go to the gym once.

Do I just start with your stuff or FBEOD?

I don't enjoy fbeod i think it's ass.
In my opinion run my stuff or any other upper lower split.

Dorian does u/l for a reason

 

[King_Schnitzel]

For technique, how do I properly learn all those exercises? Like I would have to google them all and watch YouTube videos on how to do them, but for proper technique as I'm motorically underdeveloped or whatever, there's still a lot missing.

Anything you could advise me to this?

 

[Mizi44]

Lol and rest nonexistent?

 

[HtnGymcel]

For technique, how do I properly learn all those exercises? Like I would have to google them all and watch YouTube videos on how to do them, but for proper technique as I'm motorically underdeveloped or whatever, there's still a lot missing.

Yes watch videoes and just try it out. You'll learn it quick.

Most of the exercises are machines, because stability is important for motor unit recruitment and CNS fatique.

They are not that hard tbh you'll figure them out in the first week or two.

 

[HtnGymcel]

Lol and rest nonexistent?

2 rest days a week and it's programmed for optimal cns fatique so rest is. not an issue at all here.

 

[Evolux]

2 sets 5-6 reps on everything

Why not 3?

 

[HtnGymcel]

Why not 3?

Too much fatique not worth it

 

[Mizi44]

2 rest days a week and it's programmed for optimal cns fatique so rest is. not an issue at all here.

Might just rip my tendon and Chop of my arms with 1 rest in between

 

[HtnGymcel]

Might just rip my tendon and Chop of my arms with 1 rest in between

Try

 

[Mizi44]

Try

Used to do, not same exercises but same rep range and sets only had one day of rest between each session worse shit ever changed to 2 days minimum and had gains booming

 

[rotation]

Workout routine
I wanted to share my workout split with you guys. I made it based on scientific based evidence at i gurantee you that it will maximize your work in the gym. it looks like this throughout the week:

Upper A
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Dec Fly
• Dumbbell Curl
• Cable Triceps Extension

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Unilateral Leg Curl
• Romanian Deadlift (RDL)
• 45° Leg Press
• Unilateral Leg Extension
• Abductor Machine
• Cable Crunch

---

Rest

---

Upper B
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Bent Over Row or T-Bar Row
• Unilateral Chest Supported Row
• Lat Pulldown (Upper Back Focus)
• Rear Delt Cable Fly
• Cable Lateral Raise
• Unilateral Pec Dec
• Preacher Curl
• JM Press

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Romanian Deadlift (RDL)
• Unilateral Leg Curl
• 45° Leg Press
• Unilateral Leg Extension
• Abductor Machine
• Cable Crunch

---

Upper A (Repeat)
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Dec Fly
• Dumbbell Curl
• Cable Triceps Extension

---

Rest
I have reffered a graph that shows why the rep range is important. Maximise gains based on your effort. Be aware CNS-fatique and stability has been taken into account based on the exercise picks.

View attachment 4195992

why would you not do FBEOD?

most of the evidence points to it being superior

also whats with the incline smith press?

arm path is all that is major for biasing upper pecs, incline degree is almost negligible, so wouldnt a low-to-high cable chest fly be more effective?

and i assume dumbell curls are just personal preference? not a great bicep exercise imo

 

[HtnGymcel]

why would you not do FBEOD?

most of the evidence points to it being superior

also whats with the incline smith press?

arm path is all that is major for biasing upper pecs, incline degree is almost negligible, so wouldnt a low-to-high cable chest fly be more effective?

and i assume dumbell curls are just personal preference? not a great bicep exercise imo

FBEOD has the same freqeuency as upper 3x week. I don't really need all that leg work so u/l is better in that case.

Incline smith press = smith machine at 15 degree angle and press (for upper pecs)

dumbell curl is personal preference do preacher curl instead

 

[rotation]

FBEOD has the same freqeuency as upper 3x week. I don't really need all that leg work so u/l is better in that case.

Incline smith press = smith machine at 15 degree angle and press (for upper pecs)

dumbell curl is personal preference do preacher curl instead

im aware what incline smith press is

recent literature is showing that the incline of the bench is very minimally impactful on biasing the upper chest

the arm path is what matters

so incline press isnt optimal for upper pecs bias

 

[HtnGymcel]

im aware what incline smith press is

recent literature is showing that the incline of the bench is very minimally impactful on biasing the upper chest

the arm path is what matters

so incline press isnt optimal for upper pecs bias

Stability >

 

[HtnGymcel]

im aware what incline smith press is

recent literature is showing that the incline of the bench is very minimally impactful on biasing the upper chest

the arm path is what matters

so incline press isnt optimal for upper pecs bias

Also be free to link said literature as long it isn't an jeff nippard video

 

[rotation]

Stability >

low to high cable fly with a bench support is just as stable as incline press.

+ it is far superior

 

[rotation]

Also be free to link said literature as long it isn't an jeff nippard video

the only reason incline somewhat helps with upper chest bias is because it changes your shoulder angle so your pressing path naturally moves more upward.

The clavicular head of the upper pec helps bring your arm up and across your body, a little bit like a low to high press

So the upper pecs main role is shoulder flexion and horizontal adduction.
obviously doing a better arm path on a flat bench isnt optimal, but neither is a normal arm path on an incline bench

Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing - PubMed

NA.

pubmed.ncbi.nlm.nih.gov

Influence of bench angle on upper extremity muscular activation during bench press exercise - PubMed

This study compared the muscular activation of the pectoralis major, anterior deltoid and triceps brachii during a free-weight barbell bench press performed at 0°, 30°, 45° and -15° bench angles. Fourteen healthy resistance trained males (age 21.4 ± 0.4 years) participated in this study. One set...

pubmed.ncbi.nlm.nih.gov

 

[HtnGymcel]

the only reason incline somewhat helps with upper chest bias is because it changes your shoulder angle so your pressing path naturally moves more upward.

The clavicular head of the upper pec helps bring your arm up and across your body, a little bit like a low to high press

So the upper pecs main role is shoulder flexion and horizontal adduction.
obviously doing a better arm path on a flat bench isnt optimal, but neither is a normal arm path on an incline bench

Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing - PubMed

NA.

pubmed.ncbi.nlm.nih.gov

Influence of bench angle on upper extremity muscular activation during bench press exercise - PubMed

This study compared the muscular activation of the pectoralis major, anterior deltoid and triceps brachii during a free-weight barbell bench press performed at 0°, 30°, 45° and -15° bench angles. Fourteen healthy resistance trained males (age 21.4 ± 0.4 years) participated in this study. One set...

pubmed.ncbi.nlm.nih.gov

Will read later

 

[Snucell]

should i track my reps and the weight im doing? like i see the roided guys in the gym doing with a notebook, or is there some kind of app

 

[rotation]

should i track my reps and the weight im doing? like i see the roided guys in the gym doing with a notebook, or is there some kind of app

notebook is easier because you dont have to rely on a device

but yes, you need to track reps and weight to ensure progressive overload

growth wont happen without progressive overload

you can use apps like liftoff if you wanted to

 

[HtnGymcel]

should i track my reps and the weight im doing? like i see the roided guys in the gym doing with a notebook, or is there some kind of app

DM me i got the program in excel format with tracking for your workouts.

 

[bululu_87]

Btw, Dorian said to start with one year of FBEOD prior to U/L.

Didn't go to the gym once.

Do I just start with your stuff or FBEOD?

An entire year is too much maybe just do it until you get the hang of working out and that's it
If you have an athletic background you don't even need to

 

[King_Schnitzel]

An entire year is too much maybe just do it until you get the hang of working out and that's it
If you have an athletic background you don't even need to

I don't have an athletic background.
I'm at 15% bf (by equation, 13 - 19% by internet ppl and 12 - 13% by irl natural 800ng/dl 15yos) at ~ 61kg ~ 1.78m and my forearm is like a third of yours by default. im a stick but i been to the gym once to try it with a classmate but it was way too crowded for me

 

[Snucell]

DM me i got the program in excel format with tracking for your workouts.

i cant dm yet cos i aint got 100 rep

 

[Snucell]

a

 

[repulse]

you ain't getting to 90kg like @HtnGymcel if you don't run around on thick legs

I will get to 90kg regardless boyo

 

[sensu]

Do you have a ul/ppl split alternative?. i would love to run ul/ppl

 

[ILikeNihari123]

Workout routine
I wanted to share my workout split with you guys. I made it based on scientific based evidence at i gurantee you that it will maximize your work in the gym. it looks like this throughout the week:

Upper A
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Dec Fly
• Dumbbell Curl
• Cable Triceps Extension

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Unilateral Leg Curl
• Romanian Deadlift (RDL)
• 45° Leg Press
• Unilateral Leg Extension
• Abductor Machine
• Cable Crunch

---

Rest

---

Upper B
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Bent Over Row or T-Bar Row
• Unilateral Chest Supported Row
• Lat Pulldown (Upper Back Focus)
• Rear Delt Cable Fly
• Cable Lateral Raise
• Unilateral Pec Dec
• Preacher Curl
• JM Press

---

Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Romanian Deadlift (RDL)
• Unilateral Leg Curl
• 45° Leg Press
• Unilateral Leg Extension
• Abductor Machine
• Cable Crunch

---

Upper A (Repeat)
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:

• Incline Smith Press
• Machine Row
• Unilateral Pulldown Machine
• Unilateral Machine Lateral Raise
• Pec Dec Fly
• Dumbbell Curl
• Cable Triceps Extension

---

Rest
I have reffered a graph that shows why the rep range is important. Maximise gains based on your effort. Be aware CNS-fatique and stability has been taken into account based on the exercise picks.

View attachment 4195992

Nice, what's ur favourite day to trian?

 

[i_love_Milk]

mirin

 

[HtnGymcel]

Nice, what's ur favourite day to trian?

Upper A 100%

 

[HtnGymcel]

Do you have a ul/ppl split alternative?. i would love to run ul/ppl

No, not yet.