New LifeStyle over 40

life style 40

Upper Lower Split Workout

Best upper lower split for mass

Upper lower workout routine

Upper/lower split it is used by beginners who want to do 2 workouts a week but also by intermediate ones who do 4 and 6 workouts a week.

This training program can be used:
2x / week: upper / lower
3x / week: upper / lower / full body or upper / lower / upper and continue with upper / lower / upper next week
4x / week: upper / lower / upper / lower
5x / week: upper / lower / upper / lower / upper- start with lower next week or PPL/Up/lower
6x / week: upper / lower / upper / lower / upper / lower or Up/low/P/P/L/full body

Because the site is called Newlifestyle40 I want to mention that people who did not do sports until the age of 40 and have just started now must take great care of the joints so I suggest again small weights at started in 12-15 repetitions to reduce the risk of injury.

WORKOUT A

  1. Barbell Squat – 3 sets 8-12 reps
  2. One arm dumbbell row – 3 sets 8-12reps
  3. Incline dumbbell press – 3 sets 8-12 reps 
  4. Lying leg curls – 3 sets 12-15 reps
  5. Seated dumbbell lateral raise – 2 sets 12-15 reps
  6. Single arm cable curl – 2 sets 12-15 reps
  7. Leg press calf raise – 3 sets 12-15 reps
  8. Barbell shrug – 2 sets 12-15 rep

WORKOUT B

  1. Leg press – 3 sets 12-15 reps
  2. Overhand pull up – 3 sets 8-12reps
  3. Overhead barbell press – 3 sets 8-12reps
  4. Romanian Barbell Deadlift – 3 sets 12-15 reps
  5. Machine Fly – 3 sets 12-15 reps
  6. Overhead rope extension – 2 sets 12-15 reps
  7. Swiss ball crunch – 2 sets 12-15 reps
  8. Face pull – 2 sets 12-15 reps

Upper lower splits benefits

  • Upper Lower training is one of the best workout rutine for maximizing strength gains
  • Maximizes Hypertrophy
  • Recovery
  • Train your muscle group at least 2 times / week

Upper and lower body split cons

  • when you miss a day of training it is very difficult to recover that day