Full Upper Lower Workout Split to Maximize Gains (updated)

[HarmonyHunter]

Hey man I was talking to my friend whos mega invetsed into gym and he basically said he sees no point in a upper a and b

 

[HtnGymcel]

Hey man I was talking to my friend whos mega invetsed into gym and he basically said he sees no point in a upper a and b

Personal preference.

Atm i don't do Upper a and b either

 

[HarmonyHunter]

Personal preference.

Atm i don't do Upper a and b either

do you do one upper? my mate says to do that

 

[HtnGymcel]

do you do one upper? my mate says to do that

Yes just one upper 3x a week.
No a or b

 

[HarmonyHunter]

Yes just one upper 3x a week.
No a or b

can you tell me what it is in pm or here?

 

[HtnGymcel]

can you tell me what it is in pm or here?

Incline smith Press

Machine Row

Pulldown machine unilateral

Cuffed Lateral Raise unilateral

Pec Dec fly

Preacher curl machine

Carter extension

 

[einzigartig]

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

why u think u did more progress using this split? like im genuinely curious and could u explain the graph

 

[zarko]

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

and what if u dont do that lower bullshit legs etc just double volume?

 

[HtnGymcel]

and what if u dont do that lower bullshit legs etc just double volume?

Upper rest repeat