UPDATED workout split (U/L) for aesthetics

[Doxsbk]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

 

[PsychoH]

RIR is dogshit.

 

[tahi]

looks good but try to experiment with 1 set of shoulder press on day 1 the flat db press may contribute to some minor fatigue on your front deltoid

 

[Iblamelife08]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

Incline bench would be good for upper pecs it would also hit middle and low

 

[Iblamelife08]

Incline bench would be good for upper pecs it would also hit middle and low

Also why isnt there no abs ?

 

[Doxsbk]

Also why isnt there no abs ?

I have cable crunches and hanging leg raises at the end of both lower days

 

[Doxsbk]

RIR is dogshit.

How? It minimizes fatigue and doesn’t hinder hypertrophy

 

[PsychoH]

How? It minimized fatigue and doesn’t hinder hypertrophy

intensity= muscle breakdown, grow some fucking balls and listen to Mike Mentzer.

 

[Doxsbk]

looks good but try to experiment with 1 set of shoulder press on day 1 the flat db press may contribute to some minor fatigue on your front deltoid

Yeah I figured, I’m gonna periodically switch out each of the exercises for similar variants that hit the same muscle groups

 

[tnvrencind]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

i hate upper lower split "athletes" these niggers are so annoying

 

[trench]

Researched for hours to make this, definitely worth sharing:

GYM SCHEDULE (U/L)

• Every set in the 4-9 rep range
• Every set leave 0-2 RIR

DAY 1 UPPER A:

1. 2 sets: Flat DB press
2. 2 sets: Smith shoulder press
3. 2 sets: Bent over BB rows
4. 2 sets: Wide grip lat pulldowns
5. 2 sets: S/A cuffed tricep extensions
6. 2 sets: Preacher pad DB curls (most tension on bottom)

DAY 2 LOWER A:

1. 2 sets: Squat pattern/leg press
2. 2 sets: Seated hammy
3. 1 set: Leg extensions
4. 2 sets: Hip adductors
5. 2 sets: Seated calf raises
6. 2 sets: Cable ab crunches

DAY 4 UPPER B:

1. 2 sets: T-bar/TNF rows
2. 2 sets: Lat biased seated rows (shoulder width bar & drag)
3. 2 sets: Incline DB press
4. 2 sets: Lateral raises (DB, cable)
5. 2 sets: Tricep compound (dips, smith JM)
6. 2 sets: Preacher curls

DAY 5 LOWER B:

1. 2 sets: Hip hinge (RDL, hyperextensions)
2. 1 set: Squat pattern/leg press
3. 1 set: Leg extensions
4. 1 set: Lying hammy
5. 2 sets: Hip adductors
6. 2 sets: Standing calf raises
7. 2 sets: Hanging leg raises

adductors are for faggots

 

[trench]

i hate upper lower split "athletes" these niggers are so annoying

u l is the best split fym nigger

 

[Doxsbk]

intensity= muscle breakdown, grow some fucking balls and listen to Mike Mentzer.

Muscle breakdown isn’t something you want brodie you can get plenty of intensity with RIR

 

[tnvrencind]

u l is the best split fym nigger

its for nerds and crossfit faggs

 

[Doxsbk]

adductors are for faggots

If you have chicken legs just say that

 

[trench]

its for nerds and crossfit faggs

fuck you faggot what do you do ppl soyboy split

 

[trench]

If you have chicken legs just say that

i cant train my legs ive dislocated both of my knees twice

 

[tnvrencind]

fuck you faggot what do you do ppl soyboy split

i do arnold but ppl is also good fucking nigger ul is for lazy niggers its the kind of split it take if i was a 12yo trying to have fun goofing around

 

[PsychoH]

Muscle breakdown

@Orc de gemiddelde org user.

isn’t something you want brodie you can get plenty of intensity with RIR

 

[trench]

i do arnold but ppl is also good fucking nigger ul is for lazy niggers its the kind of split it take if i was a 12yo trying to have fun goofing around

arnold fucking sucks you just throw in random arms exercises at the end of push and pull days


u l or full body 3x a week is better stay small bitch nigger

 

[Doxsbk]

i do arnold but ppl is also good fucking nigger ul is for lazy niggers its the kind of split it take if i was a 12yo trying to have fun goofing around

Your personal opinions and experience doesn’t matter, multiple scientific studies say otherwise..

U/L is better for muscle growth it’s not a debate it’s a fact

 

[tnvrencind]

arnold fucking sucks you just throw in random arms exercises at the end of push and pull days


u l or full body 3x a week is better stay small bitch nigger

and u js threw in full body be so fr man this u/l and full body shit is a trend for lazy copping niggas that js wanna work out 2 days a week im not saying u cant do it but its for fucking nerds bro, and worst thing is most of the times this same ppl will tell u that they keep a rir2 cause its more optimal jfl

 

[tnvrencind]

Your personal opinions and experience doesn’t matter, multiple scientific studies say otherwise..

U/L is better for muscle growth it’s not a debate it’s a fact

yall some nerds bro only good thing from science studies abt hypertrophy is that it proves u gotta go to failure besides that it'll barely make a difference besides making u look like a nerd

 

[Doxsbk]

and u js threw in full body be so fr man this u/l and full body shit is a trend for lazy copping niggas that js wanna work out 2 days a week im not saying u cant do it but its for fucking nerds bro, and worst thing is most of the times this same ppl will tell u that they keep a rir2 cause its more optimal jfl

Well if you count the number of days on my schedule it’s 4 not 2..

RIR is based on actual research that training to complete failure increases fatigue without necessarily aiding hypertrophy

 

[trench]

and u js threw in full body be so fr man this u/l and full body shit is a trend for lazy copping niggas that js wanna work out 2 days a week im not saying u cant do it but its for fucking nerds bro, and worst thing is most of the times this same ppl will tell u that they keep a rir2 cause its more optimal jfl

wdym bhai full body is 3x a week and u l is 4x or can even be 5x if u do another upper day or lower day on the weekends (if u count ur split from monday) ppl arnold is also 5x lol

most bodybuilders do 3x full body or u/l almost none of them do arnold


i used to do arnold and when i switched to u l my gains got a lot better specifically in my arms cuz i wouldnt throw them at the end of the workout like you do in arnold during push/pull days


keep coping jfl

 

[tnvrencind]

Well if you count the number of days on my schedule it’s 4 not 2..

RIR is based on actual research that training to complete failure increases fatigue without necessarily aiding hypertrophy

the thing yall "rir 2" is a rir 6 lol, most people think "failing a rep=going to failure" and when they spend lots of time without going to failure actively, they forget they're actual capacities and leave out a rir 5

 

[tnvrencind]

wdym bhai full body is 3x a week and u l is 4x or can even be 5x if u do another upper day or lower day on the weekends (if u count ur split from monday) ppl arnold is also 5x lol

most bodybuilders do 3x full body or u/l almost none of them do arnold


i used to do arnold and when i switched to u l my gains got a lot better specifically in my arms cuz i wouldnt throw them at the end of the workout like you do in arnold during push/pull days


keep coping jfl

who are most bodybuilders nigga?????? who'se bodybuilders are we talking about, the 3 nerds on org do not count nigga, and im telling u this will be js a trend

 

[trench]

who are most bodybuilders nigga?????? who'se bodybuilders are we talking about, the 3 nerds on org do not count nigga, and im telling u this will be js a trend

greg does 3x full body fucking faggot

 

[trench]

who are most bodybuilders nigga?????? who'se bodybuilders are we talking about, the 3 nerds on org do not count nigga, and im telling u this will be js a trend

not a trend there is studies showing u l is superior compared to arnold

 

[Doxsbk]

the thing yall "rir 2" is a rir 6 lol, most people think "failing a rep=going to failure" and when they spend lots of time without going to failure actively, they forget they're actual capacities and leave out a rir 5

Ok so are you critiquing the concept of RIR or people who do it incorrectly? You can’t go around assuming everybody does it wrong

 

[tnvrencind]

greg does 3x full body fucking faggot

and greg is a manlet faggot, he talks about maingaining and you take him as someone to listen? besides a retired bodybuilder lol

 

[trench]

the thing yall "rir 2" is a rir 6 lol, most people think "failing a rep=going to failure" and when they spend lots of time without going to failure actively, they forget they're actual capacities and leave out a rir 5

yeah begginers maybe

if ur intermediate or experienced/been going for a while you will know when u have 2 rir and not 6 rir cuz there is obviously a fucking difference its not even close jfl

 

[trench]

and greg is a manlet faggot, he talks about maingaining and you take him as someone to listen? besides a retired bodybuilder lol

yeah retired because hes 50 that doesnt mean anything


jeff nippard is also a manlet but he gives good advice and is right in almost every case just because they are midgets doesnt mean their points dont mean anything


and maingaining is good jfl

 

[tnvrencind]

yeah retired because hes 50 that doesnt mean anything


jeff nippard is also a manlet but he gives good advice and is right in almost every case just because they are midgets doesnt mean their points dont mean anything


and maingaining is good jfl

"maingaining is good" @Doxsbk nigga at least u agree this is bs right?

 

[trench]

"maingaining is good" @Doxsbk nigga at least u agree this is bs right?

explain why maingaining is bad

 

[tnvrencind]

Ok so are you critiquing the concept of RIR or people who do it incorrectly? You can’t go around assuming everybody does it wrong

rir is useful but u gotta go to failure once in a while on every exercise

 

[tnvrencind]

explain why maingaining is bad

its bad because there are way better alternatives like a lean bulk, maingaining only works for begginers who would gain muscle even in a deficit lol

 

[trench]

its bad because there are way better alternatives like a lean bulk, maingaining only works for begginers who would gain muscle even in a deficit lol

so after you reach your goal physique you are gonna keep bulking and cutting forever ?

 

[trench]

its bad because there are way better alternatives like a lean bulk, maingaining only works for begginers who would gain muscle even in a deficit lol

bulking is extremely overrated, faggots will say that you cant possibly build muscle without bulking and thats just false lol


also most of them go on a 500-600 cal surplus and become a fat bitch

 

[tnvrencind]

so after you reach your goal physique you are gonna keep bulking and cutting forever ?

this is too much of an open question nigga tf u mean,

 

[tnvrencind]

bulking is extremely overrated, faggots will say that you cant possibly build muscle without bulking and thats just false lol


also most of them go on a 500-600 cal surplus and become a fat bitch

and what tf did i just say fucking faggy, lean bulk, 200 calorie surplus

 

[trench]

this is too much of an open question nigga tf u mean,

wtf do you mean open question nigger

 

[trench]

and what tf did i just say fucking faggy, lean bulk, 200 calorie surplus

you didnt specify 200 inbred faggot

 

[tnvrencind]

wtf do you mean open question nigger

wdym by goal physique is that all my naturally buildable muscle? maingaining literally the name says gaining the purpose is gaining muscle, if u wanna gain muscle just go on a fucking bulk man,

 

[tnvrencind]

you didnt specify 200 inbred faggot

200 is considered a lean bulk mf, u said getting fat with 600, ofc thats not what i meant when i said a lean bulk

 

[Doxsbk]

rir is useful but u gotta go to failure once in a while on every exercise

U keep switching first RIR is shit now it’s ok most of the time if you do it correctly… if you don’t know anything about the topic just shut your mouth ffs

 

[tnvrencind]

U keep switching first RIR is shit now it’s ok most of the time if you do it correctly… if you don’t know anything about the topic just shut your mouth ffs

nigga rir is good on paper but it doesn't really do shit irl go suck my cock fucking jew

 

[trench]

wdym by goal physique is that all my naturally buildable muscle?

by goal physique i mean goal physique nigger


if your goal physique is for example jeff seid and hypothethically you reach that goal are you gonna keep cutting and bulking forever

if u wanna gain muscle just go on a fucking bulk man,

some people want to gain muscle without needing to also get 10% bodyfat nigger thats why maingaining isnt useless

 

[Doxsbk]

nigga rir is good on paper but it doesn't really do shit irl go suck my cock fucking jew

Calling a 6’4 Greek/dane a Jew is diabolical

 

[trench]

nigga rir is good on paper but it doesn't really do shit irl go suck my cock fucking jew

2 rir is better then failure its fucking studied bitch you are getting more fatigue for insignificant gains its not noticeable gains you are just gaining more fatigue because you are a closed minded jew faggot