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There is no perfect workout split but… Upper Lower OFF Upper Lower OFF OFF …is the workout split that tends to work for 90+% of people scheduling wise It just so happens to produce INCREDIBLE results too Do with this info what you wish!

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Dean Turner

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90,479 Aufrufe • vor 20 Tagen •via X (Twitter)

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The BEST way to build Arms with a 4x Per Week Upper/Lower Split: Day 1: Upper Day 2: Lower Day 3: OFF Day 4: Upper Day 5: OFF Day 6: Arms + Lower Day 7: OFF This days off on either side of Arms + Lower = MASSIVE key for recovery/readiness This will impact Arm gains FOR SURE
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The BEST way to build Arms with a 4x Per Week Upper/Lower Split: Day 1: Upper Day 2: Lower Day 3: OFF Day 4: Upper Day 5: OFF Day 6: Arms + Lower Day 7: OFF This days off on either side of Arms + Lower = MASSIVE key for recovery/readiness This will impact Arm gains FOR SURE

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The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results
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The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results

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The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results
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The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results

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437,148 Aufrufe • vor 2 Monaten

Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days Almost impossible to beat for most people Promotes amazing progress as well
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Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days Almost impossible to beat for most people Promotes amazing progress as well

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230,528 Aufrufe • vor 4 Monaten

Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days This is both highly practical and highly EFFECTIVE I’ve been doing it for 5+ years and I’ll probably never move off of it
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Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days This is both highly practical and highly EFFECTIVE I’ve been doing it for 5+ years and I’ll probably never move off of it

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350,608 Aufrufe • vor 5 Monaten

Damn near the PERFECT gym schedule Monday: Upper A Tuesday: Lower A Wednesday: OFF Thursday: Upper B Friday: Lower B Saturday: OFF Sunday: OFF This is both wildly sustainable and wildly effective Is it ALWAYS the best option? No Is it OFTEN the best option? Yes
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Damn near the PERFECT gym schedule Monday: Upper A Tuesday: Lower A Wednesday: OFF Thursday: Upper B Friday: Lower B Saturday: OFF Sunday: OFF This is both wildly sustainable and wildly effective Is it ALWAYS the best option? No Is it OFTEN the best option? Yes

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I have never in my ENTIRE LIFE known a better schedule than this for people with very busy weeks/long commutes to work that still allows them to hit the gym 4x per week: Saturday - Upper Sunday - Lower Monday - OFF Tuesday - Upper Wednesday - Lower Thursday - OFF Friday - OFF You can toggle Wednesday’s Lower to Thursday if that works better for you btw You can also do a little more volume on the weekend days than you do during the weekdays and still have no issues as far as recovery goes
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I have never in my ENTIRE LIFE known a better schedule than this for people with very busy weeks/long commutes to work that still allows them to hit the gym 4x per week: Saturday - Upper Sunday - Lower Monday - OFF Tuesday - Upper Wednesday - Lower Thursday - OFF Friday - OFF You can toggle Wednesday’s Lower to Thursday if that works better for you btw You can also do a little more volume on the weekend days than you do during the weekdays and still have no issues as far as recovery goes

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154,301 Aufrufe • vor 3 Tagen

Upper Lower OFF Upper Lower OFF OFF Highly practical and it’s EXTREMELY effective when programmed correctly You can start it on Monday if your weekends are busy or Saturday if your weeks are a mess And yes… You can do Cardio on the OFF Days (Zone 2 is preferred)
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Upper Lower OFF Upper Lower OFF OFF Highly practical and it’s EXTREMELY effective when programmed correctly You can start it on Monday if your weekends are busy or Saturday if your weeks are a mess And yes… You can do Cardio on the OFF Days (Zone 2 is preferred)

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Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…
0:51

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

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