There is NO DEBATE…. 1. Upper/Lower/OFF/Upper/Lower/OFF/OFF 2. Upper/Lower/OFF/Pull/Push/Lower/OFF These are the BEST training splits known to man We will be sure to update you if this ever changes!

Yes, you can toggled the second Lower to Day 6 in option 1 if you’d like

I'm going to give this a go: Full (upper bias) Off Full (lower bias) Off Upper Lower Off Just started today. It was tough, I'll need to tone down the work a bit and pick movements carefully

Def have to be careful with that one because of overlap

It should be good as long as I keep it to 2 sets per muscle and 1-2 rir

Agreed That’s how to manage fatigue best

#2 is my split

W

As someone who can only train pre-work, PPL/UL with Monday & Friday off is excellent. Three shorter/focused midweek sessions, two longer/slower weekend ones, plenty of rest everywhere, plenty room for cardio. Can't recommend it enough.

Rock solid approach

Again DT knows the score

🤝🤝🤝

Currently running #2 and love it 👍

W

Would your two lower days be the same or would you vary exercise and emphasis ?

IMO, the play is almost always just reordering the exercise priority You can bias one more than the other on a given day Almost never scenario where I would just do like a hams and glutes type or deal with no quads or vice versa

Makes sense. I usually do the same for both lowers but will give a go reordering based on my desired priority that session.

I like upper lower four times a week coming from a long period of PPL. What is the difference between Lower and Legs in Upper, lower, Push, pull, legs?

Same thing Just terminology

Thanks, I really like your program! It also works in Sweden 😀

Have to say I've recently switched to #1 to get out of a bit of a rut and I've been very impressed so far.

I’m doing upper 1 /lower/ upper 2/lower upper 1/off/ off Next week : upper 2/ lower / upper 1 /lower /upper 2 /lower/ off /off Is the extra day of training upper hurting me?

Number 2 is both fun and practical 👌🏼

What if you have weak body parts you want to focus in on. UL rest - chest/back-shoulders/arms-legs rest

I’ve been enjoying an upper lower split with a rest day in between each day: Sunday - Upper Monday - Off Tuesday - Lower Wednesday - Off Thursday - Upper Friday - Off Saturday- Lower Prioritizing rest has done wonders for growing my lifts and overall health.

I've been taking a lot of your advice and seen improvements. Just curious though wouldn't chest & back/ shoulders &legs/OFF etc. . Be better because you avoid too much fatigue of upper body that would effect set quality? 🤔

Not if you’re programming upper body in a way that allows you to recover on time Most people just think they need way more work per muscle group to stimulate it than they actually do

Got it, thanks! 👍

i just started running your 5 day women's program! U/L/Push/Pull/L. never done a split like this and im loving it so far!

I work 4 15 hr days then have 4 days off every week so I rotate these into an 8day week instead of 7. Upper/lower/REST/upper/lower/REST/REST/REST. That way I am more consistent getting my workouts in on my off days and squeezing one training day into a 15 hour work day.

I’d do a lower/upper/rest/lower/upper/rest/rest….repeat.

Splits don’t matter. Consistency is everything

Bench Press/Light Bench Press/OFF/Heavy Bench Press/Light Bench Press/Accessory for Bench Press/OFF

Some people could do with an others day. Upper/lower/others Others being wrist, neck, core Most skip wrist and neck, don't have energy to sufficiently hit core

Can you post your workouts for ULOPPLO like you did for ULOULOO??

Started 2 last week

How would you mix in running/cycling for someone that enjoys a little bit of a hybrid mix?

I’d need to know the specifics of what they’re doing and then plan accordingly Usually it’s kept as far from the leg work as possible

The split matters a lot less than whether you can recover from it and actually stick with it for months. Consistency makes most “optimal” programs look pretty similar in the long run.

In your opinion does it matter if you do push instead of pull first? I usually do SLDL Saturday on leg day then rest Sunday and then do PPL M,T,W. Switched to Push on Monday bc traps/ upper back sore a little from SLDL on Sat

That’s exactly the reason to keep pull separate from lower / why I tend not to put pull before or after lower