Upper Body Lower Body 6 Day Split

By Joe November 29, 2021 Post a Comment

As the desire for greater workout volume increases a 6 days split can be used that alternates push-pull-legs on each days with Thursday again used for rest. Heres what it looks like.

Smurray 32 What Split Do You Follow An Upper Lower 4dy Split Is A Great Split For Both Beginner Bodybuilding Workout Plan Body Workout Plan Workout Splits

Joe Delaneys Ibiza Shreds program is a 6 day upperlower split workout routine focused on bodybuilding and hypertrophy.

Upper body lower body 6 day split. Train to failure on weights machines. Look to beat weightsreps you have logged however still going a rep or two short of failure on free weight exercises. An upper lower split workout program looks like this.

The next day you only perform lower body exercises along with a focus on your abs. There you have it. EditJuat noticed you are training less than a yearTraining six days a week definately isnt nessecary for optimal gains at your levelI would go with an upperlower splitI would reccomend lyles generic bulking routine or PHULWhichever you prefer.

This split is meant to be done twice a week like MondayTuesday and ThursdayFriday write it into your schedule. It runs for 3 blocks spread across 10 weeks each week comprised of two upper body training days two lower body training days and two isolation exercise abs training days. You perform a workout program that focuses one day on upper body muscles.

Youre much better off doing an upper bodylower body split where you work out 4 days or even 6 days a week. This program involves an upperlower split with two upper body and two lower body workouts. It makes the best.

6-Day UpperLower Split Routine. Consciously log your weights and reps. This might provide six days to recover which is more than needed and in fact decelerates the progress.

Thursdays would be a rest day for recovery and the next two days would be used to train the upper and lower body each on separate days. Upper-lower training splits are a novel progression for those accustomed to total-body training splits as they allow more recovery and training volume. Upper body and lower body days are alternated for 4 workouts in a 7-day training split.

As Charles Staley pointed out in his The Single Most Effective Workout Split this upperlower split does a couple of things. An at-home upperlower split that can be tailored to a variety of levels of experience. The training split consists of upper and lower body sessions.

Congratulations youve made it through your upper body day. Day 2 Exercise Sets Reps Lower Body Squats 3 6 - 12 Stiff Leg Deadlifts 3 8 - 12 Standing Calf Raise 3 10 - 15 Leg Extensions 2 10 - 12 Leg Curl 2 10 - 12 Seated Calf Raise 2 10 - 12 Cable Crunch 3 10 - 12 Cable Pull Through wRope 3 10 - 12 3 sec negative Day 5 Exercise Sets Reps Lower Body Leg Press 3 10 - 20 Dumbbell Stiff Leg Deadlifts 3 8 - 12. Then take a rest day before repeating the process one more time.

With the 6-day upperlower split routine you train six days a week on set days Monday through Saturday and take Sunday off. On the other hand with upper body lower body split workout plan you can train one muscle group more than once a week that greatly accelerate the muscle hypertrophy. This program can be performed 4 5 or 6 days per week.

Each muscle group is trained twice a week. Each muscle group is trained 2-3 times per week with weekly volumes ranging from 12 - 24 sets per muscle group depending upon which frequency and volume combination you choose.

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