Bodybuilding Simplified: Upper Lower (Full Explanation + Free Training Plan)

[@trainerwinny]

Looking for a training plan with multiple versions and wide variety of exercises? Then have a look here! bodybuildingsimplified.com

[@tumelo4526]

@trainerwinny Can I follow PPL on a 5day basis? Meaning PPLPPweekendL? I can only train 5 days a week. The other alternative is a conventional bro split which means I am training a muscle only once a week.

[@alprobert]

​@@tumelo4526you could try a rotating PPLPP. So week 1 ends on Push on Friday then week 2 stars with Legs on Monday. So, PPLPP, LPPLP, PLPPL...I did that for ages with zero weekend training

[@jd8404]

how should i distribute the workouts in my week, any day is fine.

[@user-hf1re6sg2t]

Upper Body 1 Chest benchpress 2sets, 5-8reps 1 back off set 8 -12 reps incline benchpresse 3sets, 8-12reps wieghted pullups 3sets, 8-12reps straight arm pulldown 3,sets 8-12 reps strict curl 3sets, 8-10 reps hammer curl 3sets, 12-20 reps skullcrusher 3sets, 12-15 reps lateral raise 3sets, 12-20reps Upper Body Day 2 Barbell row 3sets, 8-12 reps lat pulldown 3sets, 8-12reps overhead press 3sets, 8-12reps facepulls 3sets, 12-20reps benchpress 2sets 5-8reps 1 back off set 8 -12 reps dumbbell fly 3sets, 12-20reps preacher curl 3sets, 12-15 reps cable ham. curl 3 sets, 12-15 reps tricep pushdown 3sets, 8-12 reps skullcrusher 3sets, 8-12reps Upper Body Day 3 strict curl 3sets, 8-12reps concentration curl 3sets, 12-20reps overhead ress 2ses, 5-8reps 1backoff set 8-12reps lateral raise 3sets,12-20reps incline bencpress 3sets, 12-15reps cable flies 3sets,12-20reps meadows row 3sets, 12-15 reps seated cable row 3sets, 12-15 reps pushdown 3sets, 12-15reps Lower Body Day 1 squat 2sets, 5-8reps 1backoff set 8-12reps lunges 3sets, 12-20 reps leg extensions 3sets,12-20 reps romanian deadlifts 3sets, 8-12reps calf raises 3sets, 8-12reps Lower Body Day 2 hip thrust 3sets, 8-12reps glute kickbacks 3sets, 12-20reps hamstring curls 3sets, 15-20 reps legpress 3sets, 12-20reps calf raise 3sets, 15-20reps

[@NicholasLeicht]

🙏 thank you!

[@therawcoconut9279]

Thank You Bro❤

[@jochenlisabeth3738]

this is shite

[@madara6733]

Thank you🎉

[@winterworld]

Doing the lords work! thank you

[@eeeeeee2155]

Bro is the messiah all bodybuilders have waited for

[@zlatan7342]

Fr 😂😂😂

[@user-el8tc1cp5y]

Nh is

[@ErnstKirsteiger]

Truly he is, Gvs too, Bald Omni Man and Basement Bodybuilding!​@@user-el8tc1cp5y

[@GraniteFaun]

Yeah completely no BS

[@IsaiasGMoura]

Lisan Al Gaib 🙌🏻

[@keyu1290]

on behalf of the entire gym community, thank you so much

[@charliebartlett5768]

I think a good idea for upper-lower splits is to change it to a torso-limbs split. Put your arm isolations after legs on lower day.

[@tonyvee5799]

Arnold used to train that way. I tried it before but if you do chest and back shoulder the day before or after arms and legs. You be over training the arms

[@MemeTeam6900]

I do that

[@islatalviharju3709]

im trying atm to do arms after my lower day. Im simply too fatigued to do ay serious arm work after ive hit my legs. Im thinking about maybe hitting the arms FIRST, instead of last. Perhaps that is the way. But then im scared ill tear my biceps when using the ”over-under” grip when deadlifting.

[@charliebartlett5768]

@@islatalviharju3709 I don't do a huge amount of leg volume. My limb days would consist of an RDL or Leg press, followed by either a leg extension or Hamstring curl, followed by arm work.

[@Akram83681]

​@@tonyvee5799well my arms need some work.

[@Roltt]

I had been looking for a training split convenient as I only have 4 days of free time in evenings and lately have been struggling to wake up early, so this video came out at the perfect time, thank you so much. Loving the content and simplicity, keep uploading more!

[@affable_saif]

but it's a 5 day routine

[@nexustom5823]

@@affable_saif yeah it deletes all the benefits of upperlower

[@dotmashrc]

Did you watch the video before commenting?? It is 5 day.

[@Jareyes42]

A routine like this helps me out so much workout simple but good. As a husband and father of 3 and older body and working 6 days a week this seems perfect for me.

[@adrenalewie8135]

So I've been looking at taking my health seriously (focusing heavily on whole foods, water intake, and physical fitness) and i realized the kettlebells i have are great, but I'm very limited with them. So I'm looking to use part of my raise to put towards a gym membership again, and boy I couldn't have found this channel at a better time. Stupid simple, they way I like it.

[@XiangYu94]

I’m an upper lower guy. The lower days were hellish at first but once you get used to it, you’ll soar above the all PPL bros

[@balkee42]

Whats your UL routine look like?

[@KumbariTheMumabi]

I've been doing full-body thrice a week for a month and half now. I was planning to switch to ULUL (LULU in my case because I love starting with leg day). This video was super helpful. Thank you for the highly informative and straight-to-the-point content!

[@mohamedlamar0406]

Ahhh My Man! You fulfilled my request, Really Appreciate it ❤

[@filiphudak9706]

Can you make a video about some other 4 day splits? For example: (1.day)chest and back, (2.day)legs, (3.day)shoulders, (4.day)arms

[@lucasandrade6772]

30 sets per day is nuts bro

[@CoHzus]

Yea I’m looking at this too & it’s a great split of exercise but it’s recommending so many sets in one session

[@3xceed]

You can always move the arm work to your lower days

[@CoHzus]

@@3xceed ye that’s what I think I will do 😀😀

[@theuncoolbateman3732]

You can choose the exercises but regulate the sets and reps on the basis of your choice

[@fontanahh4310]

10 excercises is crazy

[@xsymbiotic]

Just what I thought, this is overkill for me, even at RIR 3-4

[@ChiiUmi]

yeah i thought adding one more day would greatly reduce the number of exercises but that is not the case lol

[@theodorusgerard950]

yo i thought i was the only one thinking this is a bit overkill

[@Kralimarko222]

I figured I could just modify it a bit by moving the shoulder excercises from the upper days to the lower days to balance it out.

[@xsymbiotic]

@@Kralimarko222 Don't try to balance this. This is just bad advice

[@berkin4820]

I was exactly looking for a upper-lower split with 3 days of upper. As I will have to train 4x a week starting next month. Thanks for the video.

[@affable_saif]

if you have 4 days how r you going to fit it? its 5 ddays...

[@myxt1098]

I just got some motivation to workout and you’ve been the absolute goat for me thanks so much

[@Shalaska]

15 sets is bad enough when you have work all day but 27 sets a workout is crazy. Not everyone recovers like they're 17 and has the time or motivation to train for Mr. Olympia. I'd probably die before I complete these workouts on a work day.

[@UnkownUser_95]

I'm 28. I have three children, work 8 hours, come home, cook for the family and clean the kitchen and then hit a workout session at night hard, you have no excuse. Workout or die a failed gym bro.

[@Shalaska]

@@UnkownUser_95 Wow, you are a lucky guy with such a light workload youngling. Try that with at least 2 hours more work each day while being much older and you'll see what I mean. BTW congrats on missing the entire point. I'm 1.94, 113 kg with visible abs, I'm doing fine thank you. Problem is for a beginner friendly channel this sh*t is hardcore and not sustainable. If you are actually working out for more than 10 years you would know having a sustainable workout and diet is the key to building muscle, not 30 sets a day that will either get you injured or burned out. If you are a natural 10 hard sets a bodypart each week is more than enough. Workout smart or end up fat in your 40's-50's.

[@UnkownUser_95]

@@Shalaska I think i just got served, i apologise, i was going for brutal encouragement and did not intend to insult. I'll take your advice.

[@dododododod2]

@@Shalaska What is your workout split or plan? I have been doing upper lower 4x a week for 2 years now, still growing some parts but im getting too fatigued constantly, to the point that i have brain fog.

[@Shalaska]

@@dododododod2 My main program was always push-pull-legs with fridays being off day. 15 sets per workout except legs. I never went too heavy with legs because a)my left knee is pretty f ed up from 9 years of playing basketball and can't handle stress well. A hard session usually meant 3 months of knee pain. b) I walk a lot, I mean a lot and its really hard to go heavy with legs while you walk a lot. My knees and calves are already very fatigued. I can change the program depending on my mood. In a very heavy work week I usually skip one ppl and just workout on saturday, sunday and monday with a bicep training in wednesday. I also tried bro split for a while but that didn't work out as well as I hoped.

[@frontprokapitalistyczny4593]

I really love this simple, fancy and usefull content.

[@AlejandroGonzalez-br6ep]

My way to balance upper/lower time difference is doing shoulders on lower day, so i still go gym 4 days a week, hope this helps someone

[@muhammadbayuwisnuaji8662]

Thank u so much coach... Finally upper lower body... I have been waiting this protamm form u

[@superbin1]

30 sets per session is CRAZY

[@felixfeher6663]

If you rest an average of 2 minutes per set,and a set takes at least 2 minutes,it is a 2 hour workout

[@alexraymond-en4dd]

@felixfeher6663 takes like 30 seconds to do a set.

[@rudolphangel332]

I do incline press and flat press for chest, lat pulldown and bent over rows for back on upper days/ I do squats, deadlift, lying leg curl and standing calf raises for lower days.

[@VitaliiKonstantinov]

I'm really excited waiting for the full-body split.

[@cephalonpobs5275]

Here’s my modified routine because there’s no way I would have to time or energy to do this many set. You will need to get closer to failure though. {if you can do more reps just go almost 1 rep before failure) Upper 1 (chest) Incline bench press (2x8-12) Pull-ups (2x8-12) Barbell curl (2x8-10) Skull crushers (2x12-15) Lateral raise (2x12-20) Rear delt fly (2x12-20) Lower 1 (quad) Squat (2x5-8) Lunges (2x12-20) Rdl (2x8-12) Calf raise (3x8-12) Upper 2 (back) Assisted Pull ups (2x8-12) Bb row (2x8-12) Ohp (2x8-12) Db fly (2x12-20) Preacher curl (2x12-15) Skull Crusher (2x8-12) Lower 2 (glute/ham) Hip thrust (2x8-12) Good mornings (2x8-12) Bulgarian split squat (2x12-20) Calf raise (3x15-20) Upper 3 (shoulders/arms) Ez bar curls (2x8-10) Ohp (2x5-8) {back off set 1x8-12} Lateral raise (2x12-20) Incline press (2x12-15) Db fly (2x12-20) Assisted Pull ups (2x8-12) Cable row (2x12-15) Skull crushers (2x12-15)

[@konstantinlakicevic9088]

Nice i started yesterday to practice this bodybuilding split

[@anthonytran4942]

I’m currently doing very similar, but only doing 1 drop set per exercise. Making plenty of gains

[@tonyvee5799]

Im thinking of doing the same 1 drop set on my last set close to failure for each exercise

[@chinueplayz8944]

I usually have an Upper Body day at Monday and Thursday, and a Lower Body day at Tuesday and Friday

[@Kanoog]

This is what I do too

[@shredder7075]

When add extra upper day???

[@Feroxing12]

u have good videos with good arguments but abs workout is missing in your training plans. i found this helpful as i switched from 3 day full body into 4 day upper lower but i had to move biceps to lower training because the workout was too long.

[@marcotagliani3385]

i refuse to believe anyone needs 18 sets a week of curls

[@ARandomShitposter]

You need to do 10 to 20 sets per weeks for biceps

[@marcotagliani3385]

@@ARandomShitposter so you think quads (also recommended in that range) deserve the same amount of sets as biceps?

[@ARandomShitposter]

@@marcotagliani3385 quads needs a minimum of 12 sets per week

[@swapnilgohil7280]

​@@ARandomShitposterno you don't

[@natannael8597]

Waiting for the strongman split😈

[@samdaniel6094]

I don't see any point training 5 days , whats the use of UL split then, I'd rather have those 2 longer upper body sessions , and as per my calculation should be just an extra half hour each than what ur saying

[@juanherasme5693]

I do an upper lower arnold split: the same leg routine both lower days, upper 1 chest/back and upper 2 arms/delts

[@grildirs8959]

i am gonna do this for 2 months, and i will go back to tell the results

[@hunterlinton1672]

I feel like this is the easiest split to run supersets with. One could easily superset their back and chest exercises together then run a circuit between the shoulders, biceps, and triceps.

[@Gongshown]

As someone who's doing this split atm, that's 100% true. I superset a lot of the exercises in this split and it's been going great. Just keep your CNS fatigue in mind when doing it so the quality of your sets doesn't go down. Have fun bro

[@parham9814]

Instructions were unclear...it was night and i did 3 sets of telling people "Good morning".

[@llTheJVlusicInMell]

Amazing routine. Just started playing soccer 3-4 days a week, days are pretty inconsistente, they change everyweek therefore i can't perform PPL properly. Upper Lower is the only option and your routine is freaking great. One question, is there any excercise I can replace straight arm pulldowns with? Honestly, i Hate them, just can't feel the work.

[@tomaskadik8928]

Try cabel pullovers with rope.. or ez bar. Or just do some rowing variation and you ll have 2 pulling and 2 rowing variations in your program.

[@snakemont]

Thank you!

[@dawidpiechocinski8178]

I have question about concentration curls and lunges. Rep range is counted per one leg/arm or in total? Is it 12-20 concentration curls for rights arm and then 12-20 for left arm, or 12-20 for total reps for both arms?

[@justingo3257]

when are the rest days?

[@roguepower4552]

Torso/Limb is my go to split. I recommend doing it instead of upper lower

[@16_sanchitkhairnar49]

Hey Winny you have helped me lose my first 10kgs more 10 to go I am feeling great I used your full body split now I want to change to Upper lower as it take 4-5 days of training and I can only give that many days how can I optimize it from your 5 days per week program what do you suggest?

[@ZyanBH]

Yooo, i am back, ima watch every one of ur videos now love ur videos i was so confused before but now i know exactly what to do

[@NyxMikey9]

I just wanted this thank you sooo much.

[@d4darwin458]

This video is so underrated

[@theuncoolbateman3732]

hey winny can u make such a video on bro split ? i would love to hear your views on bro split

[@Anonymous-w9m]

No mention of abs, forearms, neck workouts 😢

[@miskatkobirdeep]

Do Forearms on upper day

[@terryscissorsgameratings8588]

Abs pointless

[@Pawelo2356]

Jesus, finally its what i was looking for

[@SalwixRaper]

Bro I did upper 1 and lower 1. This plan is the best plan i ever trained

[@trainerwinny]

Im glad you like it!

[@joewiliams9970]

Are there any substitute exercises for hipthrusts, glute kickbacks? And can i swap meadow rows for seated rows with wider grip?

[@AZIZ-NEKO]

can i do alternative exercises that you show us?

[@wonderoft2c421]

To me it seems that this split will take normal amount of time only when you do only 1 bicep and tricep movement, both 3 sets. 6 sets of arms on an upper day will skyrocket the time to i guess atleast an hour and a half.

[@Azuree___]

can you make the same thing but with home workout? needed that upper lower 😤 👍

[@santaigoavilezdev]

So how do you put core training in this split? Can you just add 1 or 2 ejercices for abs in the upper body days?

[@TarikDurak]

How would you add dips to any of the upper days? Is it possible to add it on the same day as the bicep/shoulder focus? And if so should you start with them or end with them?

[@dakozy1]

Quick question about the upper body workouts, isn't the amount of exercises, sets and reps too much? Or is it fine?

[@Solar_Fusion]

Volume seems high to me as well, but everyone is different. Listen to your body. If you’re recovering quickly and your next upper body workout isn’t suffering because you’re too sore to move, then it’s fine. Something I’ve found helpful is training to failure on my last set of each exercise to empty the tank. This usually allows me to do 3-4 sets of 1-2 exercises instead of 2-3 sets of 3-4 exercises. I find that it’s easier to just add a set to failure of your existing exercise instead of switching to a different exercise and doing another 3 sets.

[@Abigcoconuttree]

@@Solar_FusionYeah I've tried it out since mid October and tbh the balance of volume for upper is definitely high compared to legs. Tbh if you have other responsibilities besides the gym like me I'd recommend skipping certain parts or lowering sets for muscles hit the most. For example, the chest is hit in all the upper days so skipping some is fine.

[@oliveriscool6410]

on what days should you do them? because if I do them 2 days on 1 day off 2 days on 1 day off and 1 day on I don't think that will be many rest days

[@Ghosttts]

Can someone tell me how to this 5 day workout in a week?

[@Lemem224]

Quick question! If I was to do full body days to fit with my schedule, Could I merge upper body 1 and lower body 1 exercises together for one day, Merge upper body 2 and lower body 2 for the next day, And final day just do upper body 3? Thank you for the video, feel like I can make more progress with this

[@WJones23]

Where do you recommend putting rest days with 3 upper days?

[@PullsPressesCarries]

The trainer Winny avatar is goal physique

[@esaiasadventures7896]

How would you space out the rest days tho

[@Gluxable]

12-20 reps seems too big of a gap in range. Is it better to concentrate around 12 or 20?

[@rekhan4788]

i can only go for 4 days a week what should i change about this routine

[@dariohernandez2768]

do the same upper lower split just 2 days upper and 2 days lower

[@vonblucher8586]

Hey dude what about abs and core exercises? Where should I put them and how many moves and times should I do them? Also wanted to point out gathering basics and presenting them in simple manner is quite brilliant.

[@lorenzoroselli4803]

U don’t rly need to train abs cus u engage ur core by doing all these compound lifts. So effectively every time u do a compound lift ur indirectly training ur abs

[@vonblucher8586]

@@lorenzoroselli4803 thx king

[@swapnilgohil7280]

​@@lorenzoroselli4803no

[@TJsaysHey]

Do you have to do these in the exact order to maximise gains or can you change them up?

[@davidT.C]

Thanks Bro

[@DeepestGrave1]

What if I only want to do 4 days per week? Just add the volume from the 3rd workout to the 2 upper days? And is it necessary for a new-intermediate trainer to do that much volume?

[@trainerwinny]

Well, if u want to train only 4days per week, u can just use the standard 2upper 2lower day scheme - i wouldnt add all the volume from day3 to those 2 upper days, maybe sprinkle in like 1-2 exercises max, as it alrdy has a lot of volume by itself, so u could just remove one of the upper days straight up, if u feel like u dont need it. New-intermediate lifters for sure dont have to do that much volume, but i feel like thats something that just works, if u feel like its a lot for u, u could just run all the non-isolation exercises for just 2sets instead of 3. Goodluck mate!

[@StreamWaveOfficial]

Amazing vid really

[@darxouls7558]

bench press 3x7 rest 2 min barbell row 3x8 rest 2 min incline dumbell press 3x10 rest 1 min lat pulldown 3x10 rest 1 min lateral raise 2x15 rest 0-1 min triceps pushdown 3x12 rest 0-1 min dumbell curl 2x15 MONDAY squat 3x7 leg press 3x10 leg extension 3x10 leg curl 3x10 calf press 3x10 abs WEDNESDAY pull up 3x8 rest 2 min barbell shoulder press 3x8 rest 2 min seated cable row 3x10 rest 1 min dumbell bench press 3x10 rest 1 min dumbell fly 2x12 rest 0-1 min barbell curl 3x12 rest 0-1 min skull crusher 2x15 rest 1min FRİDAY BRO, HOW İS THAT WORKOUT PLAN?

[@trainerwinny]

Looks good, u might wanna rest a little bit more between the sets tho, but thats up to you!

[@darxouls7558]

@@trainerwinny u think 1 lat raise and 1 overhead press is enough for 1 week?

[@trainerwinny]

@@darxouls7558 If you feel like you are overloading your shoulders enough, then yes, if you feel like you could handle more, then slowly add more until u feel satisfied!

[@darxouls7558]

@@trainerwinny i can do workout 3 days a week, I used this plan for 10 months (monday, wednesday, friday) squat 4x8 bench press 4x10 dumbell fly 3x10 lat pulldown 3x10 seated cable row 3x10 lateral raise 3x10 dumbell shoulder press 3x10 z bar curl 3x10 triceps pushdown 3x10 my body has improved a little, but I'm still not strong so much, I started with 20 kg bench and now I'm doing sets with 55 kg, I'm doing shoulder press with 12.5 kilograms, but it hasn't increased for 4 months, I'm starting to think this plan is ridiculous, which plan would be best for me? Someone saying for 3 day in a week the fullbody is the best someone saying u should do upper lower someone saying ppl is the best. I am confused

[@dorito2607]

awesome stuff

[@MartinMelikyan]

I been doing ppl split for 3 weeks already, and as long as i was killing my muscles because had no off day but thursday, yesterday i even got muscle cramps on my calves, it scared me off, because it was for the first time, my calves literally looked like an oatmeal, 😂😂

[@BenEnlet29]

I have a question. I know you mentioned not to do more than 2 excerises per body part especially for upper body days. But what if you split one movement into two excerises and only do two sets per excerise? For example after i bench i decide to do 2 sets of DB flys and 2 sets of cable flys. I know the extra set gets thrown into it but if i manage my fatigue is 16 weekly sets that much worse than 15?

[@maximusgaming2244]

Bro what if we have the push pull split first 3 days of the week one day rest then upper + lower body and then another rest

[@user-rr9qb2kx4m]

I don't understand why need to do 1 back of set. Is that effective ?

[@BenEnlet29]

The first set with low reps focuses more on strength and higher weights then the back off set focus more on hypertrophy hence why you would bump up the reps and lower the weight

[@mohamedlamar0406]

I have a question I train three times a week Is it optimal to do this upper/lower split? Or should i do full body? P.S.: I posted this comment before the point where you do 3 upper body days.

[@looc546]

3x split is usually ideal for full body days, for beginners usually a squat, bench, and deadlift day. if you are noticing plateaus it might be time to deviate from squat-bench-deadlift days and make your full body days properly FULL. this will have to include vertical presses like OHP and dips, horizontal variations like close-grip bench, vertical rowing in pullups or lat pulldowns, barbell and dumbbell rows, curls, extensions, isolations for rear and lateral delt, then single joint variations for the lower body like leg extensions, hamstring curls, hip crunches, etc. this new full body volume has to be split up appropriately for your own talents and tendencies. are your arms weak relative to a barrel chest, or have your quads shown little growth from squatting so far? focus on putting work that addresses weak points first in the workout, then fill in with what the rest of your body needs and what is reasonable to be done in a single workout. you can add tons of very visibly noticeable muscle by introducing all these isolations, and that will make any previous plateaus in squat-bench-deadlift disappear for a fraction of the fatigue caused by those lifts. don't worry about optimal, worry about setting baselines for a wide variety of movements, then improving performance for each of your main muscle groups as you come to understand where you are weakest and can gain the most.

[@mohamedlamar0406]

@@looc546 man i just lift to be healthy and to help me out in my daily work XD Thanks for the clarification, but i don't really care for imbalances and optimization (as long as i have a functional body and a good V taper XD) So maybe i should consider upper/lower split, and modify it to suit my goals and needs.

[@looc546]

@@mohamedlamar0406 excellent! yes, upper lower even 4x a week would work for those goals. as long as you remember a functional body is strong at many movements, many of which isolate smaller muscles, you will keep yourself looking aesthetic and injury free. best of luck brother!

[@mohamedlamar0406]

@@looc546 you too 🫡

[@Diamog]

Does the order of the exercises matter? Think i would rather do romanian deadlifts after squat as i am already at the place where i do those

[@liltilt56]

It's a good routine, but I think that if you are new to the gym it's A LOT OF VOLUME, try to cut the series or cut out some exercise of the last ones

[@Abigcoconuttree]

Absolutely. I've been using the routine for my first 2.5 months in the gym and for new years I might switch to a different routine. Especially to save time with all the new gym-goers lol.

[@wernerziegler2873]

isnt 18 sets of chest a bit much?

[@ronitrawat6703]

Why is there no core and abs exercises

[@charliethomas7112]

Can you please do a 4 day split one?

[@immortalbotyt1428]

I am 6 months at gym i am following it will it be good for me

[@sarcasticdna]

I am a fat fuck can't even do single assisted pullup what should I do? 😢

[@maunashzz]

Pulldown

[@richardgroenendijk1378]

4:38are 12-20 reps for lunges 12-20 for every leg, so 24-40 in total? Or only 6-10 for each leg?

[@Gear1211]

How are we supposed to do 30 sets / 10 exercise a day? Thats gonna be like 3 hrs

[@TomaFaleza]

Too much volume & redundant exercises in one training session. But the iddea for 3 upoer/ 2 lower per week is excelent.

[@onepersonuser]

this iss effective i guarantee

[@lastsonofkrypton25]

Nice split routine, so i rest on weekends, or can i add one day between the splits? Like 3 days rest and then the other 2 days ?

[@footballeater4282]

Will we ever get a face reveal? Loving the content ❤

[@trainerwinny]

Haha, maybe someday!

[@greenplayer8339]

You always say: dont train the front delt. But isn‘t the overhead press a front delt exercise?

[@brandoncox912]

How long should you do this program? I know people say to switch up your prrograms but with my schedule the upper lower split works best for me. Would i just do this for 6-8 weeks then switch up the exercises or switch up the # of sets and reps? Putting a workout plan together is hard for me cause i dont really know how. I do the same shit all the time in my current upper lower and the results arent great cause my body is prob used to it where i havent switched it up at all to trick my body

[@austinmee156]

I’m finding the Lower Day 1 to be so heavy on the quads to the point where it’s affecting my RDLs. Do you recommend hitting all of the quad exercises in succession or alternating muscle groups for more recovery?

[@marcellomuro9296]

Hi gymrats!! Sorry for my ignorance but why i feel that in the Upper body 2 that supposed to be more focus on the back there is only 2 exercises for the back and more for the chest? Please anyone let me know Thanks!

[@henriquepais1]

Hi bro In upper body 3 if the focus is Shoulders and arms why the triceps only have 1 ex in my opinion that isn’t enough the tricep is 2/3 of the arm and have 3 heads

[@ghrawl7702]

Is there a program where you can make a 4 day upper lower with arm day only as a 5th day?

[@wtf1127]

So i shouldn't really be doing same exercises on upper 2 as i did on upper 1?

[@ghnk4436]

Work out number 3 i can do supper set or no

[@Huluhaslivesports]

Is it possible that you could make some videos on calisthenics and athletic bodybuilding?

[@trainerwinny]

For sure in the future!

[@JG-ni2yi]

Upper body day 2 is a bit much. I would keep it back focused. Only do 1 chest exercise, 1 bicep and 1 tricep and 1 shoulder.

[@shaunwhiskey]

Just started following this program. How do I advance in weight? When I can do all three sets of an exercise at the top of the prescribed rep range? Also, what can I do for abs?

[@Sylaerix]

Increase weight once you feel your current weight is too easy. If you're pushing out 20+ reps at your current weight, in theory, you should be able to double the weight and cut the reps in half. But more than likely, you'd want to just feel for your new working weight, being able to push out the recommended reps at said weight. Also, I love Cable Crunches for abs.

[@MohammedSuhail-l6r]

Which days should be rest days ?