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“Upper/Lower splits aren’t great because the Upper Days just end up being so long!” Tell me you don’t understand how to program an effective Upper Day without telling me….

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Dean Turner

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120,543 Aufrufe • vor 20 Tagen •via X (Twitter)

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“Upper/Lower splits aren’t good b/c you’ll be at the gym forever doing Upper Body!” This is just you telling us all you don’t understand physiology as it pertains to muscle growth and, as a result, you don’t know how to program Sean Nalewanyj absolutely BODIES right here
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“Upper/Lower splits aren’t good b/c you’ll be at the gym forever doing Upper Body!” This is just you telling us all you don’t understand physiology as it pertains to muscle growth and, as a result, you don’t know how to program Sean Nalewanyj absolutely BODIES right here

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I’ll be telling people all 2026… The IDEAL Workout Schedule for MOST people: Day 1: Upper A Day 2: Lower A Day 4: Upper B Day 5: Lower B Days 3, 6, & 7 are OFF days but it’s totally cool to do some Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule
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I’ll be telling people all 2026… The IDEAL Workout Schedule for MOST people: Day 1: Upper A Day 2: Lower A Day 4: Upper B Day 5: Lower B Days 3, 6, & 7 are OFF days but it’s totally cool to do some Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule

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Solid upper body day today. The 7th rep took me almost 7 seconds, lol. How long does your last rep take to complete?
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Solid upper body day today. The 7th rep took me almost 7 seconds, lol. How long does your last rep take to complete?

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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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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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Today I just found out that simply being able to jump puts me in the upper percentile in America
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Today I just found out that simply being able to jump puts me in the upper percentile in America

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97% of Men are dissatisfied with how their Chest Looks because they have no muscles in the upper chest and have a lot of the fat in the lower chest. The Low to High Cable Fly solves the former by stimulating growth in the upper chest muscles. An Ace to improve Aesthetics.
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97% of Men are dissatisfied with how their Chest Looks because they have no muscles in the upper chest and have a lot of the fat in the lower chest. The Low to High Cable Fly solves the former by stimulating growth in the upper chest muscles. An Ace to improve Aesthetics.

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Fathers need a wide Chest to be able to hold both their kids together. An Effective Exercise that helped me develop an Attractive and Wide Upper Chest. The INCLINE CABLE FLY:
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Fathers need a wide Chest to be able to hold both their kids together. An Effective Exercise that helped me develop an Attractive and Wide Upper Chest. The INCLINE CABLE FLY:

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Workout With Wai Teik DM for coaching enquiries! Exercise: Inclined Dumbbell "Press + Fly + Narrow Press" Super Combo Primary muscles used: Upper Chest So some of you have asked me how to achieve the sick thick worm-like veins on my upper chest, so here it is! #waiteikfitness
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Workout With Wai Teik DM for coaching enquiries! Exercise: Inclined Dumbbell "Press + Fly + Narrow Press" Super Combo Primary muscles used: Upper Chest So some of you have asked me how to achieve the sick thick worm-like veins on my upper chest, so here it is! #waiteikfitness

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Could make a case for this being the GREATEST Upper Chest exercise known to man “It’s so much work to setup!!!” It takes a GRAND TOTAL of ~35 seconds and 1/1,000,000th of your daily energy demands If that’s too much for you then you don’t deserve the Upper Pec gains anyway
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Could make a case for this being the GREATEST Upper Chest exercise known to man “It’s so much work to setup!!!” It takes a GRAND TOTAL of ~35 seconds and 1/1,000,000th of your daily energy demands If that’s too much for you then you don’t deserve the Upper Pec gains anyway

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Lawd this sent me to the UPPER ROOM 🤦🏽‍♀️😭🤣😂🤣💀💀 because sir what did you say the name was again 🤔👀
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Lawd this sent me to the UPPER ROOM 🤦🏽‍♀️😭🤣😂🤣💀💀 because sir what did you say the name was again 🤔👀

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How did the squirrel survive that? All these bites didn’t have an effect on her? I thought the snake even had an upper hand?! Can someone explain this to me?
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How did the squirrel survive that? All these bites didn’t have an effect on her? I thought the snake even had an upper hand?! Can someone explain this to me?

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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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“we can laugh at those types of people though. people who come at you with like homophobia and things these days. that type of stuff doesn’t touch me either because i’m just like ultimately you’re a degenerate. i’ve just got nothing else to say. we’re just not the same. you’re an unevolved simple person, with lack of intellectual capability. you don’t represent me. so actually i don’t want you to understand me and i don’t want to understand you because the day i understand someone like you, i’m like you, and i don’t want to be like you”
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“we can laugh at those types of people though. people who come at you with like homophobia and things these days. that type of stuff doesn’t touch me either because i’m just like ultimately you’re a degenerate. i’ve just got nothing else to say. we’re just not the same. you’re an unevolved simple person, with lack of intellectual capability. you don’t represent me. so actually i don’t want you to understand me and i don’t want to understand you because the day i understand someone like you, i’m like you, and i don’t want to be like you”

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I would like to have a conversation with the middle and the upper class people because it’s time to align them to what needs to be done for us to fix this nation. If my views offend you, please educate me to be a better person. Tag everyone middle class and upper class folks.
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I would like to have a conversation with the middle and the upper class people because it’s time to align them to what needs to be done for us to fix this nation. If my views offend you, please educate me to be a better person. Tag everyone middle class and upper class folks.

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Kamala seriously wants to lower the voting age to 16!! 🤣 Tell me you have never spent much time around 16 year olds without telling me!!
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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…
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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…

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