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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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Dean Turner

116,738 subscribers

37,157 görüntüleme • 25 gün önce •via X (Twitter)

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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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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

Dean Turner

350,438 görüntüleme • 4 ay önce

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
0:43

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

Dean Turner

92,849 görüntüleme • 5 gün önce

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
0:25

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

Dean Turner

437,148 görüntüleme • 2 ay önce

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
0:31

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

Dean Turner

230,378 görüntüleme • 4 ay önce

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
0:37

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

Dean Turner

384,768 görüntüleme • 1 ay önce

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
0:30

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

Dean Turner

116,774 görüntüleme • 4 ay önce

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
0:33

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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57,314 görüntüleme • 26 gün önce

Saudi Arabia. I see the lower half of Titan. You can see that it's on its back. The left leg is complete up to the heel you can see it. The upper body may be underground or torn off. See the pelvic bone, perhaps it was a woman. What do you see?
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Saudi Arabia. I see the lower half of Titan. You can see that it's on its back. The left leg is complete up to the heel you can see it. The upper body may be underground or torn off. See the pelvic bone, perhaps it was a woman. What do you see?

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Dropping another gem for my generation. Imagine you work 14 days on and 14 days off or 21 days on and 21 days off. Those days off you can anywhere in the world cause you made buku money. I’d be in Colombia very 2 weeks. ✈️
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Dropping another gem for my generation. Imagine you work 14 days on and 14 days off or 21 days on and 21 days off. Those days off you can anywhere in the world cause you made buku money. I’d be in Colombia very 2 weeks. ✈️

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Couple of our top drills are a 3 step get off and 7 step get off. If you wanna run a 4.2 or a 4.3 and think you can do it without your seventh step clearing 10 yards, think again.
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Couple of our top drills are a 3 step get off and 7 step get off. If you wanna run a 4.2 or a 4.3 and think you can do it without your seventh step clearing 10 yards, think again.

Matt Gates

55,846 görüntüleme • 1 yıl önce

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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If you notice a protective film on your Switch 2 screen and want to peel it off - DON'T DO IT!

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1:28

This is another gem. If you want to have the money to travel and have the TIME OFF to do it. The perfect position is to become a “MERCHANT SEAMAN”. Now with MSC it’s 4 months on 2 months off and you get free food everyday sometimes your own room. Can make 1000,000 after a year.

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Hey Globers, why is your Curve On ✅/Curve Off ❌? 🤣 It’s just showing you when humidity is lower means less distortion.
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It’s time to tee off from Target Field! Upper Deck Golf is back and tickets are on sale now!
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It’s time to tee off from Target Field! Upper Deck Golf is back and tickets are on sale now!

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Pedophilia is not a sexual orientation and/or preference. So you can fuck off with your bullshit. You can fuck all the way off. Because this isn’t happening. Fuck off.
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There is a "Pit assist" option that you can turn off, so you must park yourself. And yes, you can move on if you like, but calculate with the consequences :) If wing screws are not tightened properly they get loose pretty soon...
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Why you should have more than 1 LLC. There is no more upper lower middle class…, it’s business class only. Your business is your busy-ness! So get busy and make these moves!!!!
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Why you should have more than 1 LLC. There is no more upper lower middle class…, it’s business class only. Your business is your busy-ness! So get busy and make these moves!!!!

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