Upper Lower Split: Best Workout for the Body, Get Your Free Fitness Training App

4 Day Workout Routine

  • intermediate level

Looking for an upper lower split? Find the best workout for the body here - get your free fitness training app. 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 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's 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.

Day 1

This daily workout contains 7 exercises, you'll be doing the following exercises:

Seated Cable Row Machine
Sets: 4 Reps: 12

Seated Cable Lat Pulldown
Sets: 4 Reps: 12

Seated Shoulder Press Machine
Sets: 4 Reps: 12

Seated Machine Chest Press
Sets: 4 Reps: 12

Pec Deck Fly
Sets: 4 Reps: 12

Dumbbell Deadlift to Bicep Curl and Tricep Kickback
Sets: 4 Reps: 12

Four Point Abdominal Drawing in Maneuver
Sets: 3 Reps: 15

Day 2

This daily workout contains 8 exercises, you'll be doing the following exercises:

Stability Ball Bridge
Sets: 3 Reps: 12

Incline Crunches on Ball
Sets: 4 Reps: 12

Single Leg Balance
Sets: 4 Reps: 12

Side Lunges With Knee Lift
Sets: 4 Reps: 12

Leg Press Hack Squat Machine
Sets: 4 Reps: 12

Seated Leg Extension
Sets: 4 Reps: 15

Seated Leg Curl Machine
Sets: 4 Reps: 12

Skier Exercise Ball Oblique Twists
Sets: 4 Reps: 12

Day 3

Rest day!

Day 4

This daily workout contains 7 exercises, you'll be doing the following exercises:

Seated Cable Row Machine
Sets: 4 Reps: 12

Seated Cable Lat Pulldown
Sets: 4 Reps: 12

Seated Shoulder Press Machine
Sets: 4 Reps: 12

Seated Machine Chest Press
Sets: 4 Reps: 12

Pec Deck Fly
Sets: 4 Reps: 12

Dumbbell Deadlift to Bicep Curl and Tricep Kickback
Sets: 4 Reps: 12

Four Point Abdominal Drawing in Maneuver
Sets: 3 Reps: 15

Day 5

This daily workout contains 8 exercises, you'll be doing the following exercises:

Stability Ball Bridge
Sets: 3 Reps: 12

Incline Crunches on Ball
Sets: 4 Reps: 12

Single Leg Balance
Sets: 4 Reps: 12

Side Lunges With Knee Lift
Sets: 4 Reps: 12

Leg Press Hack Squat Machine
Sets: 4 Reps: 12

Seated Leg Extension
Sets: 4 Reps: 15

Seated Leg Curl Machine
Sets: 4 Reps: 12

Skier Exercise Ball Oblique Twists
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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