Maximise Muscle Growth with Upper-Lower Split Training

[@KNGKNG7]

The hate comments 😂 “Blatantly copy JP blabla”. Mate doesn’t know Kuba’s training history. Closely consulted and worked with JP all the time. Also endorsed by JP as one the best coaches in UK. 🇬🇧 Never had I heard from JP nor Kuba that PPL/UL/splits are their trademarked/created programs. They always preach the best split is the one you can do it consistently and recover from.

[@KubaSylvesterCielen]

Absolutely agreed! Thank you bud! Appreciate that

[@CkPari_]

💯 exactly

[@miamidolphinsfan]

Kuba I reported that idiot up above, that was a troll blatantly trying to be hurtful@@KubaSylvesterCielen. thanks to you & Miss Meg for your awesome videos and insights,

[@KubaSylvesterCielen]

@@miamidolphinsfan ❤️🙏

[@joyflint3096]

Since doing this split, programmed by Meg, I have enjoyed my taining more than the BRO split! I have gained muscle, stayed generally lean and recovery is so much better.

[@KubaSylvesterCielen]

Amazing

[@TheMas3ulineEmpire]

Meg , who??

[@slbusy]

@@TheMas3ulineEmpireMeg Sylvester. IFBB Pro and Kuba’s Wifey

[@bibliofitness]

Been running doggcrap training for a little over six months which is a upper/lower. It’s been the best time in terms of progress of gains even more than when I was running a PPL split.

[@ew-zd1th]

How much Sets are you doing now vs in the past?

[@KubaSylvesterCielen]

Epic

[@KubaSylvesterCielen]

@@ew-zd1th now doing probably 1/3 less sets than ever before

[@bibliofitness]

Definitely doing way less. I figured a little later that even with PPL, i was running way too much volume and I would need a deload way too quickly. I would run a top set and a back off. Now with doggcrapp training, most of my exercises is just one set of a rest pause, but for back and legs, just one straight set. Cutting down the volume dramatically has definitely led to way more gains. This way I’ve been able to consistently progress on all my lifts. From my experience, the less I run, the faster the rate of progress for sure. I for sure cannot handle even the amount of volume Kuba prescribes in this video even as I only do 5 exercises per session right now

[@JeeYaoKuneDo]

DC ftw!

[@notacrew69]

for the algorithm! Thanks for insights on programming as always!

[@KubaSylvesterCielen]

Thank you man means a lot

[@franciscoeukalyptus6537]

quite clearly deserving a follow/sub

[@KubaSylvesterCielen]

Appreciate that thank you

[@franciscoeukalyptus6537]

@@KubaSylvesterCielenAlways a pleasure to support Muscles !!!

[@robinselkirk]

You noted the second leg day on the edit as a hip hinge day. But I love the spilt exercise choices.

[@KubaSylvesterCielen]

Yes sir

[@erikjoh6447]

Amazing! Thanks for sharing this.

[@KubaSylvesterCielen]

You are welcome

[@funcfitbyjamesandmark9120]

Subscribed. Been watching for a while. Great info as always. Thanks.

[@KubaSylvesterCielen]

Thank you sir means a lot

[@Shauntomac]

great stuff as usual bro thanks. for anyone struggling with arms, try putting triceps along with bis on lower day. torso/limbs split. arms getting hit at start when fresh. can also help make leg day more fun

[@KubaSylvesterCielen]

Yeah sure exactly why biceps is good before lower like I explained

[@BogdanZamfirFitness]

​@@KubaSylvesterCielenwhat do you think about doing lateral delt instead of bicep on lower body days?

[@jamesbeautyman8435]

Sorry for being thick we're. Would you add the abs too

[@williamford9564]

I've been following you on Instagram for a couple of years and somehow just found out about this KZbin page. Subscribed. I am on a cut that ends in three weeks and have been doing Push Pull Legs for over two months. When I go back to reverse, I will be trying this program with a couple of tweaks to allow for my personal strengths and weaknesses.

[@K4ZUY4MISHM4]

Starting this tomorrow. Thanks legend!

[@user-dn4lg1dv5v]

Awesome video, appreciate you sharing the insights. God bless.

[@KubaSylvesterCielen]

You are welcome

[@AbuZak14]

Just subbed. Solid split but I prefer to train shorter sessions everyday. I'll be slotting this into the 6 day push+quads/pull+hams splits to see if there are any potential holes in my routine!

[@bodizmoner2838]

This helped me loads thank you 💪💪💪

[@KubaSylvesterCielen]

I’m glad

[@pablo9405]

Thanks, that motivated me to try u/l/u/l/u/l/rest split

[@CkPari_]

Thanks for the breakdown Kuba, can use this to structure my UL after i finish my PPL phase. Been runnng PPL for years with great success but would like to try something a bit diff

[@KubaSylvesterCielen]

Awesome

[@armanrasouli2779]

valuable insights! thanks man

[@KubaSylvesterCielen]

🙏

[@patrikhlinka8593]

Great time for dropping this video. Tomorrow I am starting upper lower split and this is great inspiration for me. I have one question. I am working manually and I have a small baby so my regenetation is not really on point. Is it better to had it like upper lower and 2 days off or just cut volume and 1 day off ? Thank you.

[@KubaSylvesterCielen]

I would personally run 1 day on 1 off in this instance Or upper lower rest upper lower rest rest

[@patrikhlinka8593]

@@KubaSylvesterCielen Thank you for answer really appreciate it. Keep going brother see ya on next video 😎

[@northernsegageorge6510]

I've been following your advice from a previous video for push pull legs routine and I have made great progress in size and strength. The advice in your videos is great and deeply appreciate it. Also took on board a few nutrition tips and my digestion is a million times better too. Thank you Kuba.

[@samkeates6003]

Great insight, appreciate you sharing this 👍🏻💪🏻

[@KubaSylvesterCielen]

🙏

[@SW-qp8fc]

Really helped us with this. Spot on video!! 💪👍

[@danieltaylor1921]

Great timing with this video as I’m just preparing for a UL split. Do you have this as a printout or downloadable spreadsheet by any chance?

[@KubaSylvesterCielen]

I don’t, I explain it clearly in video so you could always write it down my man

[@yaronaz08]

Thanks for the video and the routine! straight forward video with a great routine. I was wondering why not start with the compound movements on leg days such as RDL or Squat?

[@nazmulhaque1308]

Will have to give this a go!

[@KubaSylvesterCielen]

Good man

[@danm4960]

what rep ranges would you typically go for on both days? and would it be ULRULR?

[@KubaSylvesterCielen]

Yes if you can recover from this if not add more rest days Compound work 8-12 reps Isolation 10-15 reps You won’t go wrong with those rep ranges

[@day0z_745]

perfect timing kuba :) going back to training after my surgery and wanna start with a upper/lower split how much working sets would you recommend on a u/l split?

[@KubaSylvesterCielen]

2 sets per exercise max

[@inaashbirdi6749]

Awesome video as always Kuba. Going to be going into a new training split so will 100% be trying this. Do you have any recommendations on sets and reps? Thanks again mate

[@KubaSylvesterCielen]

2 sets compound 3 iso if you can handle it Reps 8-15 reps

[@MrGQ619]

How many sets and what rep range to aim for with this split?

[@jasonriek9075]

I also am looking for a number of sets and rep ranges please

[@Batair]

I’m doing PPL x 2 now. But for the fall I’m going to switch to PPL + U/L. Looking forward to it.

[@flymofoisthebest3885]

If you could do a video on how to fix insulin resistance that would be amazing 💪🏻

[@carnivore-muscle]

Stop eating carbs.

[@KubaSylvesterCielen]

Get lean, it’s very simple

[@tomcrowther3]

great video where would you place abs and calf training just at the end of either of the sessions?

[@KubaSylvesterCielen]

End or start

[@marnovak46]

Tnx for that Kuba. If the calves are lacking body part where would you put them? Tnx

[@KubaSylvesterCielen]

Daily at start of each session

[@jasonriek9075]

Great suggestions. What number of sets and reps are we targeting for in this split? Thank you for sharing your knowledge

[@HASANEq]

i will try and do both tricep/bicep work on leg day, on my last bulk everything came up, i always had big chest but my shoulders and back really came up but arms still stayed small. How can i know when to add volume to these lower arms sessions?

[@KubaSylvesterCielen]

First nail your exercise execution and selection, you might be doing too much and movements you don’t get on well with

[@machytkav]

Great video, thanks! How can I replace pendulum squat? V-squat, belt squat or do hack squat in both lower sessions?

[@KubaSylvesterCielen]

Hack and pendulum would be best

[@rhierl]

On lower one you programmed pendulum squat. Whats your alternative recommendation for a homegym / very basic gym setup?

[@AbuZak14]

Get a good leg press/hack squat combo.. one of the best investments you can make for a home gym... You got try a belt squat connected to a lever arm or cable station...

[@alpinch]

Can we have an idea on sets and reps? That’s the part I overthink the most😅

[@KubaSylvesterCielen]

2 sets 8-15 reps super simple

[@rod8041]

How many sets per exercise, is this the top set and back off?

[@KubaSylvesterCielen]

2 sets 8-15 reps

[@lot2learn359]

Thanks for the Video, what would be a recommended Frequency?

[@KubaSylvesterCielen]

Frequency you can recover from my man

[@f3nristhewolf]

Nice content Kuba. What can you use instead of pendulum squat if you don't have one...?

[@lilschlump9819]

How many sets & what is the ideal rep range for each exercise?

[@chrispoppleton3734]

So this would be 12 sets of chest and 18 sets of back for one weeks volume worth?

[@madalinpaun3351]

how many set do you recommend? 2 for compound and 3 for isolation? great content, as usually, 10x a lot!

[@KubaSylvesterCielen]

2 across board generally 3 on iso if you can handle it

[@madalinpaun3351]

10 u very much, highly appreciate it!

[@KrystopherC]

Do you think running this at a 2on/one off would be overreaching in the long run? I realize every has there own recovery capabilities. Just curious where a good place to start would be. Great content man

[@donlorenzo114]

Good info kuba, but how many sets and reps Each exercise?

[@Sanderen]

I might have missed it , but Any certain rep ranges?

[@BogdanZamfirFitness]

What do you think about replacing biceps on lower body days with lateral delt? I feel better training arms together at the end of the upper body days...

[@KubaSylvesterCielen]

0 issues something I program in for those who need it

[@alanconsidine8432]

Would this work with a day rest after each session or would you do upper lower rest then upper lower rest and back round again with 1 days rest in between?

[@chatriesukcha4280]

Where do you suggest to add calves exercises? How many exercises & reps will be sufficient? Thank you

[@KubaSylvesterCielen]

Lower 3/4 sets 10-20 reps

[@chatriesukcha4280]

@@KubaSylvesterCielen thank you very much!

[@emmanuellee9878]

Should I take every set to failure or what? Or should I have about 1-2 RIR?

[@SteveJackson-qp7cr]

Hello hope your well? I have a question would this be effective as a 4 day split upper lower off upper lower off off repeat? Or dose it have to be more say A B C rotations of upper lower? Thanks

[@KubaSylvesterCielen]

Upper lower 2 variations and train 4x per week

[@DavidWeeal]

How many sets with reps?

[@Tyke0489]

Would you not include any shoulder pressing? And no pressing at all on upper 2?

[@KubaSylvesterCielen]

If you can recover from it sure

[@biiix9]

what would the reps/rest look like for this split?

[@alpinch]

Can you do the same kinda video on PPL?

[@KubaSylvesterCielen]

Already have one bud on the channel - actually there is numerous videos like this on this channel

[@MinhLe-fs5ys]

Do the incline press is shoulder press ?

[@Rift540]

What about abs,traps,and calves ?

[@rod8041]

Thanks Kuba

[@KubaSylvesterCielen]

You are welcome

[@mathewflowers4034]

Hi Kuba, how would one typically run this. U/L/rest/U/L/rest/ then start again?

[@KubaSylvesterCielen]

If you can recover from it yeah

[@markojakovljevic7502]

My chest is significantly lacking on my upper body. Does it make sense to program upper’s in a way that every upper day start with “pressing” first?

[@ELIMANSLAYERS]

shoukd this be one set high intensity each?

[@teamzue7050]

is this doing 1 set or 2 sets im confused

[@davidg3279]

How many days of rest would you have between upper lower 1 and 2?

[@julesmusic30]

Is the Upper/Lower Upper/Lower Split better than Push/Pull/Legs/Full Body?

[@misosakotic1453]

If i go already 5 years in a row in gym,and i have a 36 years natty,is upper lower good option for me? Or i have to chose less frequent split. Thank you very much for content

[@ayadyousif]

Full body is good for you

[@kurabika7374]

Good content

[@lowdeki]

how many reps i should do in this split?

[@pantelisdermitzakis]

No shoulder press???

[@SkipperSennin]

For 5 days would you add another upper day or an arm day?

[@KubaSylvesterCielen]

I wouldn’t add an arm day unless your already huge

[@Zorrender83]

why do the biceps at the lower day? all muscles work twice a week except for the biceps which work 4 times a week.

[@steelphantom9105]

Is the volume too much for a older natural?

[@nickcooper1982]

Great post. Thanks for sharing. How many reps/sets do you recommend per exercise? I’ve generally worked on 2 sets for compounds 5-10 and 10-15. And 3 sets for insolation work 15-20, 10-15, 5-10

[@Dragonlagan1]

A comment for KZbin prosperity

[@KubaSylvesterCielen]

Thank you sir

[@CasperRiecke]

Having two mics 😂

[@scottabdai2795]

This is similar to how I set up my training. BENCH DAY with Rows SQUAT DAY with Single Leg CHINUP DAY with DB Military

[@scottend5239]

Seeing as both yourself and JP rate this split so much, and I’m approaching a deload week, I think it’s time to give this a go. Is there a specific reason for putting biceps on the leg day?

[@KubaSylvesterCielen]

Yes sir - hitting them fresh before legs and it won’t impact your leg session - doing them at end of upper however for some may not be as productive.

[@scottend5239]

@@KubaSylvesterCielen Thanks for your reply!

[@henriquegoodendvoice]

It's similar to my split that consists on: 1 - Push, 2 - Leg (quads), 3 - Pull, 4 - Lateral Delts and Calves 5 - Leg (posterior)... So it's a kind of Upper/Lower too.

[@peppesgabello]

it's not, it's closer to a PPL. You're also splitting the legs into quads and posterior/glute-hamstrings so you basically training once a week while on UL you can hit everything every 3 sleeps so it's 10 training days in 14 days where you hit 5 times every muscle group. Not the same at all.

[@nikitakravtsov2115]

Is it just me or does the exercise selection for lower one seem super redundant?

[@KubaSylvesterCielen]

@@nikitakravtsov2115 🤦🏽‍♂️🤦🏽‍♂️

[@nikitakravtsov2115]

@ nice, came here to learn and got an emoji for a response. Very informative thanks!

[@flymofoisthebest3885]

Calves Chest /shoulders Triceps and back Biceps and legs Ive been do that recently

[@KubaSylvesterCielen]

If it works my man have at it

[@roccostiff2444]

Yeah but two exercises on triceps a week 🤷‍♂️ two surely that’s not enough

[@Shauntomac]

if you can grow on that then it is, if you need more then add more or work on qaulity and excercise selection. this is a template mate not holding your hand use your inititive

[@KubaSylvesterCielen]

Not enough for you maybe, you use your tricep across any press so it is two direct exercises….

[@KubaSylvesterCielen]

@@Shauntomac exactly that

[@greggdavison374]

Pretty much what Dorian Yates did. And he had some of the best triceps in the game. Same as Mike Mentzer, his 'mentor'... And yes, you have the same physiology as them both. We're fundamentally all made of the same stuff... BTW, Yates did Upper/Lower split.... On-Off-On for 6 years until he reached about 230lbs

[@roccostiff2444]

@@greggdavison374 I suppose genetics gotta play a factor in it aswell bud 🤷‍♂️

[@jeelani5530]

❤for🇮🇳 pro😊💪

[@Egg-nigma]

Is that upper lower split of injecting points 😂😂😂😂

[@KIKKAAA685]

Bro Split still wins)

[@KubaSylvesterCielen]

Explain how

[@KIKKAAA685]

@@KubaSylvesterCielen that would require writing 1000 characters, I don't really want to Explain you are not novice so you should know how

[@KubaSylvesterCielen]

@@KIKKAAA685 no it wouldn’t at all, bro split wins for guys who are maxed out… anyone else…. Just takes away from potential to grow.

[@KIKKAAA685]

@@KubaSylvesterCielen We are maxout after 20 years of lifting)

[@KubaSylvesterCielen]

@@KIKKAAA685 not really, just lifting vs truly maxing out your progress are worlds apart -