Upper Lower Split: Best Weight Training Exercises
intermediate level
Upper Lower Split: 4 Day WorkoutLooking for a split weight training plan? Find the best exercises for your split here.
For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
The concept of an upper lower split workout is straightforward. An upper lower split plan is a workout routine that divides training on the upper and lower parts of your body, as the name implies. You work out your upper body one day and your lower body the next.
Upper-body workouts can be tailored to the needs of the individual. Upper-body splits, on the other hand, typically include workouts and lifting that focus on the chest, middle and upper back, shoulders, biceps, and triceps.
Lower-body splits work the abs, back, glutes, quads, hamstrings, and calves. However, some people prefer to include the lower back and abs on upper-body days and focus more on the legs on lower-body days.
Forearm training can be incorporated into a split workout routine during the upper-body training sessions. Exercises like deadlifts and pull-ups can help you improve your grip strength and, as a result, your forearm strength. However, you can incorporate specific isolation exercises for the forearms into your upper-body splits.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 7 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
This daily workout contains 8 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 15
Rest day!
This daily workout contains 7 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
This daily workout contains 8 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 15
