Why Upper/Lower Is the Perfect First Split
If you've outgrown full body and want to try a split - upper/lower is the best place to start. It gives more volume than full body while maintaining high frequency - every muscle works twice per week.
Schedule
- •Monday - Upper
- •Tuesday - Lower
- •Wednesday - Rest
- •Thursday - Upper
- •Friday - Lower
4 workouts per week. Perfect for people who work or study.
Beginner Program
Upper A (Monday)
- •Barbell Bench Press - 3×8. Don't chase weight, focus on form
- •Barbell Rows - 3×8. Back is just as important as chest
- •Seated DB Press - 3×10. Shoulders
- •Lat Pulldown - 3×10. Back width
- •Bicep Curls - 2×12. You dont need 5 bicep exercises
- •Tricep Extensions - 2×12
Lower A (Tuesday)
- •Barbell Squats - 3×8. Learn technique with light weight
- •Romanian Deadlifts - 3×10. Hamstrings
- •Leg Press - 3×12
- •Leg Curls - 3×12
- •Calf Raises - 3×15
Upper B (Thursday)
- •Incline DB Press - 3×10. Different angle for chest
- •Single-Arm DB Rows - 3×10. Each arm
- •Standing OHP - 3×8. Standing is harder but better
- •Pull-ups - 3×max. Or with a band
- •Hammer Curls - 2×12
- •Skull Crushers - 2×12
Lower B (Friday)
- •Front Squats - 3×8. Or goblet squats
- •Deadlifts - 3×5. Heavy, low reps
- •Lunges - 3×10 per leg
- •Leg Extensions - 3×12
- •Seated Calf Raises - 3×20
Key Tips for Beginners
Technique Over Weight
Seriously. First 2-3 months, don't think about the weight on the bar. Think about whether you're moving correctly. Record yourself and compare to proper form. An injury early on can set you back months.
Don't Add Exercises
The program above is everything you need. Don't add 3 more chest exercies because you "want more." More doesn't mean better. More means more fatigue and worse recovery.
Beginner Progression
Beginners can progress every week. Add 1-2.5 kg to compound lifts weekly. For isolation - add 1-2 reps. When you hit the top of the range, increase weight and start over from the bottom.
Nutrition
1.6-2 grams of protein per kg bodyweight. Non-negotiable. Without enough protein, muscles don't grow.
When to Move to a More Complex Split
Run this program for at least 6 months. Yes, half a year.
