kzch72
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- Aug 20, 2025
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This is my upper lower split if anyone wants to use it, give advice or ask question if you want
all sets to failure 3-6 on compounds and 3-8 on isolations
2x wide grip lat pulldowns ( can be swapped for wide grip pull ups) form is especially important on this one so you aren't doing a row; refer to this tiktok
2x Lateral raises ( dumbbell or cable is fine) If you're doing dumbbells the way i would progress is by getting 10 reps bilaterally then increasing the weight and preforming it unilaterally till you can get 8 reps then switch back to bilateral
2x Pec fly machine ( cable and dumbbells also work but machine is preferred)
2x Preacher curls ( any curl variation works but I like preacher curls the most) if you're doing preacher make sure you're using FULL range of motion, stop fear mongering bicep tears, unless you're on roids getting a bicep tear is very rare as long as you're progressing with a weight you can control
2x Spinal flexion ( rectus abdominis) Its 2026, please stop thinking there is a upper or lower part of the abs or that you need a full circuit to train it. The three main exercises that do this function best is the ab crunch machine, decline sit up, and cable crunch.
2x Incline Press ( smith, machine, barbell, and dumbbell all work) remember not to flair elbows or overly arch your back, any incline between 45-30 works good
2x wide grip row ( t bar, seal row, dumbbells, cable, machine all work but i would avoid bent over barbell for the added injury risk and strain)
2x over head press (machine, dumbbells, barbell) make sure your rib cage is stacked when preforming this
2x hammer curl ( reverse curls also work) this is done for the brachioradialis, not the brachialis since its already worked in most bicep curls
2x tricep extensions ( DO NOT do a tricep dumbbell kickback) cuffed, v bar, and straight bar all work as long as youre humerus is stable
that is the full upper day however many of you who read this far may realize I dont have a second lat exercise to target elbow extension specifically the reason for this is because im lazy and also that its IMPOSSIBLE to isolate a specific region of the lats, you can only bias it because they all insert at the same point; however there is nothing wrong with adding in another row or pulldown to target the upper lat. This applies as well to triceps medial and lateral heads being worked in the tricep extension and all pressing movements.
Lower day (optional)
1x squat variation ( barbell, leg press, hack squat, or pendulum squat)
1x hinge variation ( sldl, rdl, or 45 degree extension)
1x calf raise ( anything works for this)
1x lunge variation (dumbbell, barbell, or bulgarian)
1x leg curl (seated or lying it doesn't really matter)
1x spinal extension ( 45 degree back extension or GHD) this is one of the most underrated muscle groups to train as it can correct your posture which actually makes you taller, the reason why this is done on a lower day is because doing on a upper day would affect your hinge lift, if youre planning to skip lower make sure to incorporate this into your upper day
1x leg extension (can be substituted with reverse nordic curls ONLY if your gym doesnt have the machine)
1x hip adduction (machine works the best)
I would train adductors but my gym doesn't have the machine. All the set counts is based on what I can recover from, you aren't ME so you may feel like you're able to do 2 sets on every exercise on the lower day or even 3 sets. I can't stress this enough but do what you like, so if you're the type of person to enjoy high reps (homosexual) then do high reps. If you feel like I'm not training a muscle enough then add in another exercise to bias it, for instance adding a hip thrust for glutes.
all sets to failure 3-6 on compounds and 3-8 on isolations
2x wide grip lat pulldowns ( can be swapped for wide grip pull ups) form is especially important on this one so you aren't doing a row; refer to this tiktok
2x Lateral raises ( dumbbell or cable is fine) If you're doing dumbbells the way i would progress is by getting 10 reps bilaterally then increasing the weight and preforming it unilaterally till you can get 8 reps then switch back to bilateral
2x Pec fly machine ( cable and dumbbells also work but machine is preferred)
2x Preacher curls ( any curl variation works but I like preacher curls the most) if you're doing preacher make sure you're using FULL range of motion, stop fear mongering bicep tears, unless you're on roids getting a bicep tear is very rare as long as you're progressing with a weight you can control
2x Spinal flexion ( rectus abdominis) Its 2026, please stop thinking there is a upper or lower part of the abs or that you need a full circuit to train it. The three main exercises that do this function best is the ab crunch machine, decline sit up, and cable crunch.
2x Incline Press ( smith, machine, barbell, and dumbbell all work) remember not to flair elbows or overly arch your back, any incline between 45-30 works good
2x wide grip row ( t bar, seal row, dumbbells, cable, machine all work but i would avoid bent over barbell for the added injury risk and strain)
2x over head press (machine, dumbbells, barbell) make sure your rib cage is stacked when preforming this
2x hammer curl ( reverse curls also work) this is done for the brachioradialis, not the brachialis since its already worked in most bicep curls
2x tricep extensions ( DO NOT do a tricep dumbbell kickback) cuffed, v bar, and straight bar all work as long as youre humerus is stable
that is the full upper day however many of you who read this far may realize I dont have a second lat exercise to target elbow extension specifically the reason for this is because im lazy and also that its IMPOSSIBLE to isolate a specific region of the lats, you can only bias it because they all insert at the same point; however there is nothing wrong with adding in another row or pulldown to target the upper lat. This applies as well to triceps medial and lateral heads being worked in the tricep extension and all pressing movements.
Lower day (optional)
1x squat variation ( barbell, leg press, hack squat, or pendulum squat)
1x hinge variation ( sldl, rdl, or 45 degree extension)
1x calf raise ( anything works for this)
1x lunge variation (dumbbell, barbell, or bulgarian)
1x leg curl (seated or lying it doesn't really matter)
1x spinal extension ( 45 degree back extension or GHD) this is one of the most underrated muscle groups to train as it can correct your posture which actually makes you taller, the reason why this is done on a lower day is because doing on a upper day would affect your hinge lift, if youre planning to skip lower make sure to incorporate this into your upper day
1x leg extension (can be substituted with reverse nordic curls ONLY if your gym doesnt have the machine)
1x hip adduction (machine works the best)
I would train adductors but my gym doesn't have the machine. All the set counts is based on what I can recover from, you aren't ME so you may feel like you're able to do 2 sets on every exercise on the lower day or even 3 sets. I can't stress this enough but do what you like, so if you're the type of person to enjoy high reps (homosexual) then do high reps. If you feel like I'm not training a muscle enough then add in another exercise to bias it, for instance adding a hip thrust for glutes.
