Upper lower bodybuilding routine?

Gussie Ferry asked a question: Upper lower bodybuilding routine?
Asked By: Gussie Ferry
Date created: Sat, Jun 5, 2021 8:42 PM
Date updated: Fri, May 20, 2022 1:17 PM


Video answer: My new workout - upper / lower body rotational split routine - workout 1a

My new workout - upper / lower body rotational split routine - workout 1a

Top best answers to the question «Upper lower bodybuilding routine»

4 Day Upper/Lower Workout Overview

  • Upper 1. • Barbell Bench Press – 3 sets of 6 to 10 reps. • Barbell Bent Over Rows – 3 sets of 6 to 10 reps…
  • Lower 1. • Back Squats – 3 sets of 6 to 10 reps. • Glute Ham Raises – 3 sets of 8 to 12 reps…
  • Upper 2. • Pull Ups – 3 sets of 5 to 10 reps…
  • Lower 2. • Leg Press – 3 sets of 8 to 12 reps.


Those who are looking for an answer to the question «Upper lower bodybuilding routine?» often ask the following questions:

❓ Is upper lower good for bodybuilding?

The Upper/Lower Split Maximizes Hypertrophy. Accumulating research suggests that training muscle groups more than once per week is important for maximizing gains in muscle mass. This is best explained by the fact that splitting lower- and upper-body sessions allows for more training.

❓ Bodybuilding routine?

A bodybuilding program is a workout routine that emphasizes muscle growth (i.e. muscular hypertrophy) in the athlete. In contrast, a powerlifting program is designed with the goal of increasing an athlete’s one rep max in the squat, bench press, and deadlift.

❓ Are abs lower or upper body?

Lower-body splits target the abdominals, lower back, glutes, quads, hamstrings, and calves. Some people, though, prefer to include the lower back and abs on upper-body days and focus more on legs during lower-body days.

Video answer: Best science-based upper lower split | full workout program explained (4-6 days per week)

Best science-based upper lower split | full workout program explained (4-6 days per week)

10 other answers

Upper/Lower Workout Schedule. Each training day is balanced. You start by challenging major muscle groups with 3 sets of compound or taxing machine exercises. Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3 second negatives.

With the standard upper/lower split routine, which involves training four days a week, you hit each muscle group twice every week. Training a muscle once a week can and will make that muscle bigger. However, for most people at least, it’s probably the least effective way to train.

Lower Body Leg Press 3 10 - 20 Dumbbell Stiff Leg Deadlifts 3 8 - 12 Leg Press Calf Raise 3 10 - 15 Hack Squat 2 8 - 12 Seated Leg Curl* 2 10 - 12 Seated Calf Raise* 2 10 - 12 Planks 3 60 sec Hyperextension 3 10 - 12 *3 sec negative Day 4 Exercise Sets Reps Upper Body Incline Dumbbell Bench Press 3 8 - 12 Rack Deadlifts** 3 5 - 8 Military Press 3 8 - 12

The upper/lower split is a way of organizing your weekly training by splitting your workouts into distinct upper and lower sessions. For example, you train all of the major muscle groups in the upper body on an upper day – back, chest, biceps, triceps, traps, and abs.

An upper/lower split is a workout routine that focuses on a single portion of the body per training session, either the upper body (e.g. chest, back, biceps, etc.) or lower body (e.g. hamstrings, quads, glutes, etc.).

An upper/lower weight training routine is one that instead of splitting the body into bodyparts, splits it up topographically into doing all of the upper body work on one day and all of the lower work on a separate day.

Power Hypertrophy Upper Lower (PHUL) Workout The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles:

Most commonly, this training split involves 4 workouts a week with each session dedicated to upper and lower-body training in alternating succession, like this: Monday: Upper Body; Tuesday: Lower Body; Thursday: Upper Body; Friday: Lower Body; Pros. For most lifters, training each muscle group twice a week is much more effective than only once.

Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]

Saw Eric Helms giving this as a sample routine in his videos. In my opinion it's a good, science based routine. Keep in mind the word "sample" means nothing is set in stone. Monday Upper 1: Bench 4x 4-6. Row 3x 6-8. Incline DB 3x 8-12. Chin ups 3x 8-12. Triceps 3x 8-12.

Your Answer

We've handpicked 26 related questions for you, similar to «Upper lower bodybuilding routine?» so you can surely find the answer!

Eating routine for bodybuilding?


  1. Breakfast: Ground turkey, egg, cheese and salsa in a whole-grain tortilla.
  2. Snack: Yogurt with granola.
  3. Lunch: Chicken breast, baked potato, sour cream and broccoli.
  4. Snack: Protein shake and mixed berries.
  5. Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas and carrots.
Lower chest bodybuilding?

Try these seven tips to power up your lagging lower chest. 1. Train Lower Chest First. Many a chest workout has deservedly started with the bench press. When you're prioritizing a particular area, start with exercises that target that area, and do them when your energy is fresh and your strength is high. In this case, do a lower-pec move like a decline barbell press right off the bat.

Bodybuilding what is upper back?

The lower back is responsible for the extension of the hips and spine, and is a key component in core thickness. The upper back can be broken up into two categories for training: width (lats) and thickness (posterior deltoids, rhomboids). The trapezius adds neither width nor thickness to the back, and is often trained with the shoulders.

6 day workout routine bodybuilding?
  • Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs.
  • Day 2 : Legs + Triceps + Calfs.
  • Day 3 : Back (Width) + Abs.
  • Day 4 : Arms (Heavy biceps, Light Triceps) + Calfs.
  • Day 5 : Chest (Light) + Shoulders (Light) + Abs.
  • Day 6 : Rest.
  • Day 7 : Back (Thickness)
6 pack abs routine bodybuilding?
  • Set Your Calories and Macros. The road to muscular definition all starts with making your nutrition match your goal…
  • Build Your Carb-Cycling Plan. You build your abdominals in the gym, but until you get rid of the fat that covers them, no one but you will know ...
  • Match Your Cardio to Your Carbs…
  • Hit the Weights to Spur Your Metabolism…

Video answer: Benefits of upper/lower routines

Benefits of upper/lower routines A simple beginners routine bodybuilding?

Try to get more lean, protein-rich foods like chicken, tuna, lean beef, no-fat milk and tofu into your daily eating habits. Try to divide your meals into several smaller meals rather than a few big ones. If you're like most people, you don't eat enough fruits and vegetables each day.

Beginners bodybuilding routine and diet?

Beginners Bodybuilding Diet Plan – Leaning. Beginners Bodybuilding Diet Plan – Gaining. In addition to this diet, you can take BCAA during your workout. Also, avoid smoking, drinking and junk food completely to achieve the best results. Share . Share Article . Cancel comment. Read these next. Balanced Diet, Bodybuilding, Bodybuilding Diet 3 MIN READ May 24, 2021. The Best Low Budget Diet Plan For Bodybuilding . One of the first things that you must do while trying to build muscle is to ...

Video answer: My upper lower split | full powerbuilding program explained (hypertrophy / natural bodybuilding)

My upper lower split | full powerbuilding program explained (hypertrophy / natural bodybuilding) The rock workout routine bodybuilding?

The Rock's Weekly Routine. For years, Dwayne Johnson has worked diligently on achieving the sort of body that men want and women want to get close to. However, the secret to his success is actually quite simple: He lifts heavy, hard, and often. Here's his weekly workout schedule. Try it if you dare. Or, adapt it to help you reach your own physique goals!

What's the best bodybuilding routine?
  • Exercise Ball Crunch: 20 reps, 2 sets.
  • Flat Bench Lying Leg Raise: 12-15 reps, 2 sets.
  • Jackknife Sit-ups: 10+ reps, 2 sets.
  • Hammer Curls: 8-12 reps, 2 sets.
  • Seated Overhead Dumbbell Tricep Extension: 8-12 reps, 2 sets.
  • Barbell Preacher Curl: 8-12 reps, 2 sets.
  • Tricep Pushdown: 8-12 reps, 2 sets.
Whats your leg routine bodybuilding?

In your workout: For leg growth, do this movement first with several light warm-up sets, pyramiding up in weight, before attempting your heaviest weight for multiple sets. Classic rep schemes like 5x5 or 3x8-10 work great. Don't be afraid to belt up if you're going heavy. Go Heavy Safely on Leg Day

Video answer: The best full upper body workout for max muscle growth (science applied)

The best full upper body workout for max muscle growth (science applied) When to change routine bodybuilding?

Switch up the exercises. It’s not that important to change the exercises you use. As you’ve seen above, there’s plenty of productive ways to keep building muscle before you have to think about stripping your bodybuilding workout routine back and making changes.

Lower trap exercises bodybuilding?

The Klokov muscle snatch is hands-down one of THE BEST lower trap exercises that you can perform. It is also extremely effective for developing the middle trapezius, the rhomboids and the delts. One of the reasons that this exercise works so well is that your arms are extended diagonally out to your sides during the movement.

How to build upper chest bodybuilding?

Upper Chest Workouts: 7 Ways to Build Upper Pecs 1. Start With A Multijoint Upper-Chest Movement. The simplest and most obvious solution to emphasize your upper pecs is... 2. Get Off The Fixed Bench. If you take a closer look at incline barbell bench-press stations, you'll notice that the... 3. Do A ...

A good workout routine for bodybuilding?

For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps. Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only 2-3 sets of 10-15 reps. Aim to keep up the pace of the workout by keeping your rest to 60-90 seconds.

Beginner bodybuilding routine 3 day split?

Classic 3 day Bodybuilder Split

  • Schedule. Monday: Chest Shoulders & Triceps. Tuesday: Rest day. Wednesday: Back and Biceps. Thursday: Rest day…
  • Chest Shoulders & Triceps.
  • Back and Biceps.
  • Legs & Core.
  • Schedule. Monday: Push. Tuesday: Rest day. Wednesday: Pull. Thursday: Rest day…
  • Dumbbells.
  • Pre-workout.
  • Protein Powder.
Best bodybuilding workout routine for mass?

If you want to learn more about push (and pull) workouts, read my post: Push-Pull-Legs Workout: 6-Day Routine for Mass and Strength. Back and Hamstrings Mass Workout. Back and hamstrings are another set of muscles that pair perfectly together. In a sense, this is a ‘pull-day’ because back and hamstring exercises involve pulling towards your body.

How to choreograph a bodybuilding routine?

The most popular bodybuilding message boards! Am totally in the dark as to whether it's important to: (1) walk to center stage and go thru the various poses to the music I've chosen; or (2) move around (dance off-center) after going thru the mandatories. Am agile but certainly no dancer. As this will be my first show, I'd really appreciate ...

What is a good bodybuilding routine?

Best Bodybuilding Routines. PHAT Workout Program. Joe Delaney 6 Day Upper/Lower Split (Ibiza Shreds) PHUL Powerbuilding Program. Joe Delaney 5 Day Full Body Split. Intermediate Bodybuilder Routine by Ripped Body. Metallicadpa 6 Day PPL (aka Reddit PPL) Mike Israetel Hypertrophy Program. 5/3/1 BBB for Bodybuilding.

Video answer: My current training routine explained | upper lower bodybuilding split | hypertrophy phase training

My current training routine explained | upper lower bodybuilding split | hypertrophy phase training What is the best bodybuilding routine?
  • Barbell Curl. 3 sets, 8-12 reps (3-4 sets)
  • Hammer Curls.
  • Standing Biceps Cable Curl.
  • Close-grip bench press.
  • Seated triceps press.
  • Cable overhead triceps extension.
  • Seated Calf Raise. 3 sets, 8-12 reps (3-4 sets)
  • Standing Calf Raises. 7 sets, 8-12 reps.
What is your chest routine bodybuilding?

The best chest-building programs feature workouts you'll be looking forward to all week long. Lift heavy, finish with a pump, and give your chest everything it needs to grow. If there's any time left afterward, do the same for your triceps! 30-Day Chest with Abel Albonetti; The Blueprint to Mass: 8-Week Old-School Muscle-Building Program

Is the upper lower split best for the natural bodybuilder?

What is upper lower split?

  • The upper/lower split is a type of weight training schedule that revolves around splitting the body up into 2 groups: upper body and lower body. Each group is then trained separately on its own workout day. In most cases, the upper body workout would train the following muscle groups to some degree: Chest. Back.
Best lower ab workout bodybuilding?

A research team demonstrated that the pike movement is one of the most effective total-ab activators out there. It topped the EMG list for upper abs, lower abs, and obliques. The version in the study was performed on a ball, but pikes can also be done on a suspension strap system. Exercise Ball Pike Variations for Ab Development:

Video answer: Bodybuilding program — lower body workout

Bodybuilding program — lower body workout