Full Upper Lower Workout Split to Maximize Gains (updated)

[Hunter]

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

 

[Hunter]

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

 

[Hunter]

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

 

[K1ngc4rd_]

By the way, I want to focus on Framemaxxing as I'm starting just now.
Anything that could be optimized in that aspect, so changing excersises?

 

[K1ngc4rd_]

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

@bululu_87 answer, Labubu.

 

[iraqi]

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

dont get me wrong i love spending hours in the gym but 1 hard push day to failure with my boy and im fatigued like a bitch

 

[HtnGymcel]

dont get me wrong i love spending hours in the gym but 1 hard push day to failure with my boy and im fatigued like a bitch

This is more of low volume high intensity.

I don't spend more than 1 hour in the gym

 

[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.

View attachment 4195992

2 sets on every exercise...

 

[iraqi]

This is more of low volume high intensity.

I don't spend more than 1 hour in the gym

i used to do 3x10 on most machines
first set: 3x10 (1-3 RIR)
second set: 3x10 (1 RIR)
third set: 3x10 (failure, sometimes i cant even get all 10 in)

thoughts? ik its lowk mid looking back at it

 

[HtnGymcel]

i used to do 3x10 on most machines
first set: 3x10 (1-3 RIR)
second set: 3x10 (1 RIR)
third set: 3x10 (failure, sometimes i cant even get all 10 in)

thoughts? ik its lowk mid looking back at it

The idea of doing 6 reps is skipping the first few reps which has minimal motor unit recruitment and jumping straight to the full activated stimulating reps.

This idea removes unnecessary CNS fatique

 

[HtnGymcel]

i used to do 3x10 on most machines
first set: 3x10 (1-3 RIR)
second set: 3x10 (1 RIR)
third set: 3x10 (failure, sometimes i cant even get all 10 in)

thoughts? ik its lowk mid looking back at it

I used to do the same tho

 

[iraqi]

The idea of doing 6 reps is skipping the first few reps which has minimal motor unit recruitment and jumping straight to the full activated stimulating reps.

This idea removes unnecessary CNS fatique

yeah im aware of that now and when i was reading studies about it while gymceling but i never made the switch

will try when i workout again

 

[HtnGymcel]

yeah im aware of that now and when i was reading studies about it while gymceling but i never made the switch

will try when i workout again

You def should bro

 

[Whatsamaxilla__]

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

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

is this similar to ulr repeat? or would yours be better?

 

[5footcurrycel]

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

Since hypertrophy is fibre specific, having an upper A and upper B doesn't make sense. You're getting 1x frequency on those fibres instead of 2. Just repeat the same upper day instead of having A and B days.

 

[HtnGymcel]

Since hypertrophy is fibre specific, having an upper A and upper B doesn't make sense. You're getting 1x frequency on those fibres instead of 2. Just repeat the same upper day instead of having A and B days.

I am doing that atm.
I won't realease my full split for free, i do personal coaching on the side.

 

[5footcurrycel]

I am doing that atm.
I won't realease my full split for free, i do personal coaching on the side.

Bro's sabotaging the competition.
Physique inflation is getting bad though, so you're valid

 

[einzigartig]

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 you're not answering how and why u did such great gains im smelling cap dude

 

[einzigartig]

Since hypertrophy is fibre specific, having an upper A and upper B doesn't make sense. You're getting 1x frequency on those fibres instead of 2. Just repeat the same upper day instead of having A and B days.

but don't the exercises work the Same muscle anyway

 

[HtnGymcel]

why you're not answering how and why u did such great gains im smelling cap dude

huh? i took roids

 

[thepathsdontremembe]

huh? i took roids

this is not gymceling culture help him man

 

[einzigartig]

huh? i took roids

if u roid it doesn't matter what split u have

 

[HtnGymcel]

if u roid it doesn't matter what split u have

Well it does lol

 

[einzigartig]

Well it does lol

no u claim that a certain split worked wonders for u but u refuse u explain it further

 

[HtnGymcel]

no u claim that a certain split worked wonders for u but u refuse u explain it further

What would you like to have elaborated?

 

[einzigartig]

What would you like to have elaborated?

well the whole plan how and why is it so good?

 

[HtnGymcel]

well the whole plan how and why is it so good?

3x frequency

 

[Arsiz]

well the whole plan how and why is it so good?

3x frenquency high intensity and low volume

 

[einzigartig]

3x frenquency high intensity and low volume

3x full body is kinda long

 

[Arsiz]

3x full body is kinda long

my fb is around 1h and 30m rn but it depends on how minimalist u are and fb will obv be longer than an upper or a lower

 

[einzigartig]

my fb is around 1h and 30m rn but it depends on how minimalist u are and fb will obv be longer than an upper or a lower

1,5h imo is too long I even hate 1h and 10 minutes but that's usually for my upper day

 

[Arsiz]

1,5h imo is too long I even hate 1h and 10 minutes but that's usually for my upper day

i mean you could go full minimalist and do 1 set of everything