Upper / Lower Body Training Split

Upper / lower body training is thought to be the most optimal training styles for those looking to build lean muscle.

UPPER / LOWER WORKOUT BENEFITS:

By splitting your workouts between your upper body muscles and lower body muscles, you are able to optimise your training frequency and volume distribution in a way that will also allow for maximum intensity in any given session.

In other words, the split allows you to stimulate each muscle group more frequently while also allowing you to distribute the volume to provide an ample amount of time to recover.

And if you are recovering better and training more frequently, you’ll grow!

What is an Upper/Lower Split?

An upper/lower workout split is a training style that breaks your workout sessions down into two categories: Upper body workout days and lower body workout days.

On upper body workout days, you will train the muscles of the upper body. This will include the chest, shoulders, back, biceps, triceps, traps, forearms, and possibly core.

On lower body workout days, you’ll focus on the muscles of the lower body. This will include the lower back, quads, hamstrings, glutes, calves, and possibly core.

BEGINNER EXAMPLE OF UPPER/LOWER WORKOUT SPLIT

• Monday: Upper Workout
• Tuesday: Rest
• Wednesday: Lower Workout
• Thursday: Rest
• Friday: Upper Workout
• Saturday: Rest
• Sunday: Rest

EXPERIENCED EXAMPLE OF UPPER/LOWER WORKOUT SPLIT

Each training day is balanced. You start by challenging major muscle groups with 3 sets of compound or taxing machine exercises. Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3 second negatives. Lastly, you work smaller muscle groups with 3 sets each, using 3 second negatives when it makes sense.

• Monday – Upper Body
• Tuesday – Lower Body
• Wednesday – Rest
• Thursday – Upper Body
• Friday – Lower Body
• Saturday – Upper Body
• Sunday – Lower Body

How Long Should I Rest In Between Sets?

Timed rest periods usually don’t matter in the grand scheme of things. Typically, they are used to help keep the workouts more focused.

They will also depend on the total effort exuded on any given set. As you get stronger, you may need more time to rest in between sets.

A good rule of thumb is 60-90 seconds depending on the exercise. For more compound movements in a hypertrophy focused workout routine, you’ll want to take a full 90 seconds or so to recovery before performing the next set.

For isolation lifts or accessory movements, you may want to keep rest periods shorter as you will likely need less time to recover.

So, to sum it up, rest as needed.