The Best and Worst Training Split - Upper Lower!

[@AK47_.]

I train 3x a week and I find the sweet spot for me is to do one Upper Body, one Lower Body and one Full Body session a week. This way I can focus on body parts and works muscle groups twice a week without living in the gym.

[@holmgeirgautreksson2451]

I've thought about trying this before and might do it in the future 💪

[@AK47_.]

@@holmgeirgautreksson2451 I really like it and you can switch things up and this split also. What’s your current split

[@holmgeirgautreksson2451]

@@AK47_. upper/lower 4x per week

[@brianstephenson984]

That's actually such a great idea! I work a manual labour job, and go to wrestling school twice a week. Been debating how to spend less time in the gym whilst still making gains and getting enough rest in between. I'm gonna try your idea. Right now doing ppl 3 days and one full body...that's been killing me!!!!

[@AK47_.]

@@brianstephenson984 another option is Week 1 Upper, Lower, Upper. Week 2 Lower, Upper, Lower. Rinse and repeat. 3x a week and this will give you loads of rest and you’re hitting everything twice over 8/9 days which is great for recovery.

[@farhanhussain_]

Upper-Lower split twice a week nicely fits for powerlifting purpose as well. Each lift gets a focused session for its own plus any assistance and accessory work for it. Many well known programs follow it. For example, Wendler's 5/3/1, Texas Method variations, etc.

[@nd_otd]

This is my current split, and I took it to a higher level by converting it into full body by sprinkling isolations of smaller lower body muscles on my upper body days, and vice versa. For example, on upper body days, I superset my calf and tibia exercises with my upper body compound lifts. Then on lower body days, I add in neck, forearm and delt isolations.

[@DB-dw7zx]

Going to run this starting today. Upper, Lower, Rest, Upper, Lower, Rest, Rest. If time permits, I will add the 5th day being an upper session focussed on my weaknesses that being arms/shoulders. As you get older, I find that my career and family life is taking its priority and I no longer have the time to put in 6 days per week into training. the 4 day a week splits are absolutely perfect for me.

[@Zumox]

How old are you ?

[@raphaelfagundes458]

How many exercises do you do for earth group?

[@Gunzo568]

This man pullups are always nice to watch 🗿

[@huntersmith1659]

This is great stuff man, thanks for posting! I was wondering if you could answer a question for me Peter. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I like their plans. Was just wondering if you've heard of or tried any of them yourself. Thanks man!

[@lucasjay1000]

I’ve been running Chest/Back,Delts/Arms, Legs, Upper, Lower. It’s working great for improving arms as an advanced lifter.

[@giorgossermes9644]

bro the quality of this channel is really amazing xD

[@SR-ic9oc]

Really thoughtful comments in your video - never thought about going from a 4 to 5 days to break up the upper body. Much appreciated.

[@robertadams5437]

For an upper body bodybuilding workout you can properly stimulate everything with just seven sets - pullover flor lats and lower pecs, incline press for upper pecs and front dets, Lateral raise for side delts, seated row for mid/lower traps, rear delts, upper back muscle groups and brschialis, shrug for upper traps, pushdown for Triceps and curl for Biceps. You would need 5 for the lower body- squat for hips and quads, leg curls for Hamstrings, calf raise, low back extension or.stiff legged deadlift for hips, low back and Hamstrings, and a crunch.

[@ront2457]

I've run upper/lower with 3 upper and 3 lower workouts per 10 day micro cycle. Not thinking about days of the week so much but run 2 on 1 off and cycle through the 3 different workouts. I'm just a garage warrior and not a competitor but it allowed me to have a lot of variety over that 10 day micro cycle. I also do antagonistic super sets for all upper body and arms. BP-Rows Skull Crushers-Curls OHP-Pull-ups...etc. I have a bench day and incline bp day and a ohp day with some light shoulder warmups and arms at the end.

[@blazinglicks]

Hey Peter, cheers for all your content dude.. i'e been binge watching you lately and appreciate your straight ahead approach... whilst giving great insights but not frilling it up with overly specific 'optimal' training methods etc... helps bring these conversations DOWN TO EARTH which i appreciate (it helps me just ignore alot of the videos i used to think i needed to pay attention to) - cheers brother, appreiate it :)

[@anonymous6045]

This is the exact training split I'm running right now, Up to this point no other split has given me the muscle and strength gain that this split has offered me.

[@fdu6]

How long have you been training?

[@anonymous6045]

@@fdu6 5 Years, with occasional week off every year

[@ito694]

When or what day do you pull the third day av upperbody train you ger enough rest?

[@tonyvee5799]

I do fullbody Rest Rest Upper Lower Weekend off

[@anonymous6045]

@@tonyvee5799 This is also feasible and a personal favourite

[@JJ_Beats._.]

Definitely agree, the more advanced I became the more I felt that I couldn't devote 100% of my energy to all lifts, ontop of training mma 6 days per week upper lower killed me, push pull legs definitely helped with recovery.

[@TonySnow-Frm_D.C.]

He knows his stuff!! Keep the videos coming

[@mrgame97]

beautiful editing. very subtle and doesnt distract from the actual information.

[@Anglo_Browza]

Great video

[@jbrake09]

I train 5x per week with a modified Arnold split during the week and UL split on the weekend. I use the UL to focus on heavy, compound movements whereas during the week with Arnold split, its more accessory and pump work. I've tried PPL/Arnold only, UL only, and bro split but I've found this combo works best for me to build strength and muscle.

[@gm836]

I just can't seem to train every upper body muscle on an upper day and so I had to change to a ppl split. My exercise list is now much shorter and I can push harder now. I was doing 8 exercises on an upper day and I was gassed out by the 6th one. This is what happened to me personally but upper lower might be great for everyone else.

[@evanobrien7316]

You could move the arms to the start of the lower body day, it won’t gas you out before legs and you’ll be able to really give them your all.

[@jesselangeland7933]

I found myself being at the gym way longer on arm day trying to hit every muscle at least once Im not to sure about the splits cause I feel like I won't keep up with it and will lose track I also feel like I won't be hitting every muscle enough for maximum growth

[@jonnyboz]

Had the same experience mate with Upper-Lower. I want to do it but like you said, 6 exercises and I’m DONE. Any more and I’m just going through the motions waiting for the session to finish, just too taxing!

[@richardhayden5650]

You need to super set things, they save time, also eat ur macro,

[@Psupower250]

Still to this day my favorite split is still the DC two way split. First did it back in 2002 and always revert back to it more and more. Natty/45 etc. I will occasionally keep it going with the one, on, one off though so Monday, Wednesday, Friday, Sunday, Tuesday etc. take a few days off when needed.

[@theironmanize]

Can you explain more

[@patrickjulius7352]

Do you put biceps on lower day like the original DC?

[@elit3j0sh12]

I do 5 times a week l; Back, Chest, rest, shoulders, Legs, Arms; keeping the back and legs 3-4 days apart and same for chest and arms to stop them from overlapping with shoulders (easiest day) in the middle next to a rest day

[@ashutoshmishra310]

Is training arms once a week enough for hypertrophy?

[@sonnyv.3947]

After 2 yrs in the gym I've finally come up with a split that doesn't tear me up and also allows for intense and focused training. Any advice is appreciated .. Day 1 chest , triceps , front delts. Off Back, rear delts , hamstrings. Off Quads, biceps .. This goes on for a 30 day period, also , I do at least 5-10 sets of lateral raises every day.

[@Yourenotthatguy]

Weird split

[@benjihimotto3533]

I love this video.

[@alec187]

My Split is as follows: Chest/Back/Core Legs (quad/glute dominant) Shoulders/Arms/Core Rest Torso (Chest/Back/Shoulder/Core) Legs and Arms (Hamstring dominant) Rest I find that having a day dedicated to arms paired with either shoulders and legs is best because I wouldn’t have to deal with fatigued arms from doing chest, shoulders and back. I pair arms with my Hamstring dominant leg day because I find that it is much less fatiguing as my Quad dominant leg day. At least with this split, I’m still targeting each muscle 2x a week and I could go crazy on my Quads and Glutes without worrying about anything else. It’s effectively a PPL, Upper Lower, Antagonistic Hybrid 😂

[@tonyvee5799]

I do same split. Torso Rest Limbs Rest Rest. Chest Back Off Legs Shoulder Arms Rest Rest Repeat. But right now I kinda like the torso and limbs. Torso Rest Limbs Rest Rest Repeat. On off days i go for 1-2 mile walks . I can't see myself going to gym just to do arms day . I'm seeing better gains with the just the torso and limbs split.

[@Bryce_125]

Big love and support to u Peter real legend

[@volt9730]

I'm currently on upper/lower with one extra arm/shoulder day

[@Detvanliga]

Good advice! .

[@jasona2576]

my current split is upper lower PPL . upper and lower for strength and ppl for hypertrophy

[@bekabeka71]

Second day is hyperthropy?

[@jasona2576]

@@bekabeka71 the first and second is for strength training at 3-5

[@bekabeka71]

@@jasona2576 I’m actually going to try upper lower upper workout so three times a week so I’ll heat the first upper with compound maybe two exercises on each muscle and then legs two days after and two days after again with hypertrophy

[@blazolekic7789]

Is my split good? Day 1: Biceps Chest Day2 : Shouldes Triceps Day 3: Legs Back Day 4: REST Day 5: Biceps Chest Day 6: Shoulders Triceps Day 7: Legs Back.

[@richardhayden5650]

That's damn good, might pick this up, I do upper everyother day, I aslo do back and legs but legs are at less intensity every other day, but I eat all my macros, eat for bulk so I don't get overtrained,

[@Melianoyd]

the only thing is, it's not advisable to do shoulders a day after chest.

[@m4andi0ca]

After a year, how’s the training going?

[@Numb3rsDontLi3]

that Jeff Nippard meme killed me that guys channel is hilarious

[@EdgeOfNowhere2024]

Any weekly split can be extended to 10 day or 14 days for most not pro non athlete lifters For example A 4 day upper lower can work fine doing 2 days per week. May not be optimal but it will still get most people I good shape

[@colegreenleaf2911]

This is pretty much exactly what I was about to progarm

[@amermaqbool1303]

Check video at 1:47, it shows Jeff Nippard body with a sad face!??

[@MrDeanmfitz]

This channel really upgraded since I was last here

[@chadwolford8902]

💯 Facts my man, that’s why I’m watching this video, I’ve made awesome consistent progress on the upper lower split but my upper days have gotten closer to the 2 hr mark which is a little to long and creating junk sets. I’ll most likely move to PPL

[@Joe-or5mg]

Please! I wana hear your take on growing big quads 💪 love the vids

[@Alejandro_87]

7 months into my gym/fitness plan and 2x a week I do leg press & extension, hip abductor, leg curl and standing calf raises for lower body and just shoulder presses and lat pulldowns at the gym. I do deadhangs and diamond pushups everyday for upperbody. I find that my upper body gains muscle much faster as opposed to my lower and I don't want to look lopsided so for now I'm focusing on legs and using machines for this first year.

[@shrexyboi1850]

You should do a video on the torso limb split

[@PeterKhatcherian]

Will do 💪🏻

[@ΦωτηςΚατρακαζος]

Or do front body and then buck of the body , equally good if not better for my body.Full 3-4 times per week pretty good for total improvements too.

[@truthseeker2095]

Best channel love the content thankyou

[@raufsalam9329]

my split is 3 days Chest+ triceps, back+biceps, leg + shoulder then rest One body part twice in week.

[@fitnessfirst7411]

Been watching your content from months, but dude you got one sub with this vid. ❤ love from India. Will surely follow this routine

[@dazednconfused-r4o]

I'd suggest that after this series end you do a final video including all splits, a recap

[@G.Bfit.93]

My solution was two upper body workouts prioritizing back/delts/triceps and one upper body workout prioritizing chest/delts/biceps. Each workout would hit every body part but necessarily with a lot of direct work, for example I'd add lean with my overhead presses to get more upper pecs and do dips for triceps which hits lower pecs.

[@jamfar2214]

can you share your split?

[@G.Bfit.93]

​@@jamfar2214 A.) Chin-ups 1 set, Behind the Neck Press superset Incline Shoulder Db Press 2 sets, Wide Pull-ups 1 set, Dips 2 sets (one body weight one weighted) Rows 1 set, Reverse Pressdowns superset Pressdowns 1 set, Straight Arm Pulldowns 1 set, Overhead Tricep Extensions, 1 set. B.) Dips 1 set body weight, Incline Machine Press 2 sets, Decline Machine Press 2 sets, Supinated Pulldowns 2 sets, 1 set Cable Flyes from low to high reat pause, Db Curls strict into Alternating Db Curls 1 set, Reverse Curls superset Hammer Curls 1 set, Concentration Curls 1 set. Lateral Raises 2 sets (one straight set one drop set), Rear Flyes 2 sets rest pause.

[@G.Bfit.93]

​@@jamfar2214sometimes I'd have a separate leg day in-between or just add Leg Ext superset Squats then Calf Raises to one and Leg Curls superset RDL then Calf Presses to the other.

[@G.Bfit.93]

​@@jamfar2214everything to failure btw.

[@gumlus1257]

This is my favorite split

[@Sicopatia]

Monday : chest focus Tuerday: leg day Thursday: Back focus Friday: leg day Monday : shoulders focus Rinse and reapeat

[@befriend_hardship]

i love upper lower, i train calisthenics so my split is a modified upper lower 5 days a week, upper days are compound push and pull, lower days are legs and straight arm skill days.

[@jasonturnidge6622]

I’m working your 5 day mass program. 💪🏻

[@daniell5751]

I do a modificated upper lower to beat my weak points with more quality I do Chest and shoulders + Weighted Pullups Legs Off Back and Shoulders + Weighted Dips Legs Arms Off

[@AjaychinuShah]

Funny you kweep doing Zercher squatting but the sagittal area of the top near tricep - do a zoom on that.

[@user-en5vj6vr2u]

I run ULULUL and it's way better than the ULPPL split I used to run. While I might get tired of going to the gym 6x a week, each day is super manageable so I like it that way

[@tylergooch8087]

I’m gonna try out a upper lower arms split, so I’m gonna do upper(chest and back). Legs, arms(shoulders, biceps, triceps)

[@danielraether3815]

I do upper lower split with push pull supper sets 3x per week. The gains I have been making are amazing.

[@GuaridoNutri]

Most of the year i run Arnold split, BUT there are cases i run: - Lower - Chest / Back - Lower - Delts / Arms OFF Its almost a upper / lower, where on Chest / back day i throw 3 or 4 sets of biceps and on Delts / Arms day my presses are for upper chest, dips for triceps and lower chest and my rear delt movements are pretty much Upper back pulldowns and rows

[@nathanharvey9420]

Back traps and rear delts Chest and front delts Legs and side delts Arms rest repeat is my favourite split

[@ClassicPhysique27]

Amazing but it only hits muscle group 1x a week. I think indirect work is insufficient if you really want mass.

[@cdubs2697]

I don’t know if you have already, but Pete, could you do a video on how to do each day. Like chest focused, Back focused and Shoulders? I think where I get confused, is how many exercises to do per focused body part. 2? 3? Etc…

[@Furiousleep]

20 ~ 30 series -> Quads/Hamstrings 16 ~ 20 series -> Chest/Back/Shoulders 12 ~ 16 series -> Biceps/Triceps 8 ~ 12 series -> Glutes/Calves/Forearms 4 ~ 8 series -> Abs

[@cdubs2697]

@@Furiousleep thanks!

[@nathanharvey9420]

Was thinking between 2 splits Split 1 Back traps Chest side delts Rest Legs rear delts Arms front delts Rest Or split 2 Chest triceps Back biceps Rest Shoulder traps Legs Rest What do people think ?

[@dozermendoza]

Upper, Arms, Legs then off day if needed. Everything trained 2x per week.

[@MrEvans557]

When you get older and you start having a life you are not trying to live in that gym anymore like that lol. 2-4 days a week is PERFECT for me. I use to care less about time and recovery. But now MMAAANNNN.....give me 45-75 mins in there and i'm GONE!!! I'm not at the bar trying to flex on fri and sat nights anymore. 😁✊🏾🙏🏾💪🏾

[@tonyvee5799]

I see more gains working out every other dau with torso and limbs split or fullbody push with quads off fullbody pull day with hamstring. I feel more recovered and fresh

[@ClassicPhysique27]

@@tonyvee5799we’d be good training partners 💪🏽🫱🏼‍🫲🏻

[@mattc4266]

We need you to call out more optimal gurus

[@rakeshvishwakarma4535]

Can you please make a video on rear delt old school exercises as there are so many exercises which confuses please

[@Bryce_125]

Peter can u make videos on FIL chest tris and back bis workouts for mass gain

[@serge.levesque]

Thank you :-)

[@Cenot4ph]

as proposed you might as well do 4 days of full body with all days some leg related exercise.

[@steveb6718]

shoulders and thighs chest and calves back and hamstrings get huge

[@aidanwerner7759]

arms?

[@gshred856]

Is it better to do more weightlifting sessions or add cardio instead to get lean. Considering deficit is the same

[@manuvazquez3011]

I basically do Upper and then Lower+Arms

[@ito694]

if i are going to add a fifth day of arm training with shoulders which day is appropriate to add it on? after a leg day I guess but do you get enough rest then?

[@tonyvee5799]

After leg day.

[@Limbaugh_]

Upper, Lower, rest, repeat might be interesting as you have each day 3 times in a one week period.

[@robgarcia6770]

Can i still apply an antagonistic superset approach to the Upper Days? Or will that take away from the quality of work i get out of the sets targeting the back/ chest when it's their specific focused days?

[@IvanPowerlifter]

Hey guys I’m considering running a upper lower split with an additional chest/tricep day and a back day. I feel like I don’t train my chest and back enough on upper body days so would it work to add some dedicated days to chest and back?

[@steelmacecontinuum8696]

Push / Lower / Pull / Lower 🫡

[@e.douglasbrown9920]

I train 6 x in a 12 day cycle; upper/lower/upper......lower/upper/lower

[@hamidaltalib4020]

Any thoughts about PPL (Push,Pull,Legs) program?

[@taylortait1]

It's the first of this series. Go back 2 videos.

[@cwood.fit802]

Any chance you could do an analysis on Hany Rambod’s FST-7 program? It’s even more popular now with CBum running it

[@ray1050]

I've slowly stopped watching other fitness channels and Iam stuck on this guy. He understands. Simple

[@guswanrusman6368]

Can we always use upper lower for gain more muscle if we are advanced

[@respectpill882]

You just cant do many sets for each muscle group. Even if you do 3 times upper body how long you have do be at gym to do everything? Two hours?

[@bennycruz5867]

My best split is 4 days 1 day off I been doing it for almost a year now

[@ANGELMAKER55]

I used to do a upper lower now I do Legs Chest,Triceps Rest Back,Biceps Shoulders,Triceps And like training this way alot more

[@Don0t_laugh_021]

I am following old school training spilt Monday -chest&back Tuesday -arms & shoulder Wednesday -legs I am doing gym around 7 months i am skinny guy, my goal is to gain mass, hypertrophy, should i takerest day ?after this three days and repeat? And i should do same exercise when i do chest & back second time again at same week?? Or i should change the exercise??

[@savvee2497]

I train 4x a week. A weird split that works very well for me. Been going since mars with only one plateau (intermittent upper, late novice legs) Saturday: Upper Sunday: Lower Tuesday: Push Wednesday: Pull + little bit of legs (A top set of trap bar DL with 2-3 sets of RDLs)

[@ma3str0o]

I also start my week on saturday, I thought i was the only one lol

[@savvee2497]

@@ma3str0o I start my workout week the day I do high intensity bench with 3 or 5 days which happened to be the first exercise in my upper day lol

[@Troutski]

Upper Lower is a great split.

[@raphaelfagundes458]

If i do upper lowe rest, upper lower rest. How many exercises should i do for each group?

[@tonyvee5799]

I say 2 each per group.

[@taylortait1]

"Optimal" lmao

[@stanbarkworth6198]

About to swap to this from full body which I’ve on and off done for years. Hitting plateaus at pretty weak weights and was told it could be because full body is too much at the weights I’m using to really improve. Any advice would be appreciated.

[@tonyvee5799]

If you do fullbody. Do your upper heavy and lower light high reps. Next time do the opposite. I dont think you are plateauing doing fbw maybe yoi need and extra day of recovery

[@stanbarkworth6198]

@@tonyvee5799 since changing to phul I’ve gotten denser muscles, increased reps/got more feeling in all my exercises and my legs are slowly creeping back up and getting used to being blasted twice a week so I think ima stick to this for now and see how it goes but I’ll keep that in mind thank you :)

[@rigohurtado8575]

I do push pull lower upper lower

[@AjaychinuShah]

4:07 - 4:11

[@TreasureXrossing]

I currently train with an upper lower split 4x a week. For my upper session I go with 1 exercise for each muscle is this okay ? Or is this not enough ?

[@dennyf57]

i think it’s okay, you can sneak in super set like after benching drop down and do 10 pushups if you don’t wanna spend too much time in the gym

[@MrSuperPsymon]

Full body, 3-6 sets per body part every other day. Only 80 minutes. 💪😎

[@blueeyed5074]

I do that too, that's the split I love. It takes more for me because I take a bit longer breaks between sets, I guess.

[@MrSuperPsymon]

@@blueeyed5074 Yup. If you get tired half way through, just chill for 5-10 minutes.

[@dominick8500]

Good

[@echoheadband]

💪💪💪

[@jarlielloach1468]

Sunday: back Monday: legs Tuesday: arms and chest Wednesday: off Thursday: legs and lower back Friday: arms and upper back Saturday: off

[@MickeyMouse-el5bk]

Funny upper body is more demanding for me.

[@Anglo_Browza]

Na man I value the rest day more, I’m spending two hours on my upper session. I work opposite movements if you know what I mean. I’m kinda old, 39 and recovering from surgery tho so not mr average

[@AjaychinuShah]

Has you Force yourself towards the right, chronologically, you will experience multi-paradigm and polymorphic means, methods, and technique extremely different to The Old School.

[@fardeenxm5386]

Ppl ?

[@Yourenotthatguy]

Push pull legs 🐐

[@AjaychinuShah]

Sorry bro you got it incorrect. Black Tea is tastier yet subtley DISSATISFYING. While Red Tea very, very tasty yet satisfying the palate.

[@animemugenarena]

I think this will only work for steroid users, we natty lifters there is no way our muscle will be recovered 3 times per weak .. most of us need a full weak to train the muscle again.

[@Han-nk3io]

How so. I am natty and i do 3x a week squat and i got stronger and bigger.

[@animemugenarena]

@@Han-nk3io maybe because you still new

[@BloatyB]

It does not work on natty/enhanced idea, rather individual regeneration potential, I can easily regenerate in 1-2 days for most of my body

[@Han-nk3io]

@@animemugenarena i am not new. i am squatting twice my bw.