Upper & Lower Body Split – 3 Day & 4 Day Upper/Lower Routine

The upper/lower split is probably my personal favorite weight training split of them all.

It just works so damn perfectly for so many goals, situations and schedules that it tends to be the type of routine I end up using and recommending most often. Let me know you why…

What Is An Upper/Lower Body Split?

The upper/lower split is a type of weight training schedule that revolves around splitting the body up into 2 groups: upper body and lower body. Each group is then trained separately on its own workout day.

In most cases, the upper body workout would train the following muscle groups to some degree:

• Chest
• Back
• Shoulders
• Biceps
• Triceps

On the other hand, the lower body workout would most often train these muscle groups to some degree:

• Quads
• Hamstrings
• Calves
• Lower Back
• Abs

As for how the workouts are scheduled, there’s a few options. These are the most common…

The Classic 4 Day Upper/Lower Split

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

The classic 4 day upper body and lower body split is probably the most common version. It involves doing 4 weight training workouts per week: 2 upper body workouts and 2 lower body workouts.

They are classically done using the 2 on/1 off/2 on/2 off format shown above, which allows for the added perk of having the weekends off (something many people prefer). Of course, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.

This classic 4 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 3rd or 4th day, which is right within the ideal frequency range for the majority of people who are past the beginner’s stage.

The Classic 3 Day Upper/Lower Split

Week 1

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

Week 2

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

The classic 3 day upper body and lower body split is probably a very close second in terms of how commonly used it is. It involves rotating through 3 weight training workouts per week: Upper Body, Lower Body, Upper Body one week, and then Lower Body, Upper Body, Lower Body the next.

You’d then continue alternating like this from week to week.

The workouts are classically done using the 1 on/1 off/1 on/1 off/1 on/2 off format shown above, which again allows for the added perk of having the weekends off (if that’s important to you). Once again, the actual days you choose really doesn’t matter at all as long as that same format is kept intact.

This classic 3 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 4th or 5th day. While this is slightly less frequent than the classic 4 day version, it’s still perfectly within the ideal frequency range for the majority of people past the beginner’s stage.

3 Day Version VS 4 Day Version: Which is better for you?

Well, first of all, they both work extremely well and will both produce the results you want. So, in general, one version is NOT better than the other.

However, one version may suit you a bit better than the other. Here’s the most common reasons why…

If you can only manage to train 3 days per week (or if it would just be a lot more convenient for you to train 3 days per week), then the 3 day upper/lower split is definitely the better version for you. No question about it.

If you are someone who has an overall lower capacity to recover, then the slightly reduced training frequency of the 3 day version would definitely be better for you as well.

This could be due to age (recovery gets worse as we get older), having a highly stressful life (stress worsens recovery), having a very physical job (a lot of additional outside activity can hurt recovery), or just having crappy genetics. Hell, you may just be someone who feels better/stronger/fresher when they train slightly less often, in which case the extra day you have off in the 3 day upper/lower split will make a world of difference for you.

Other than that, there’s nothing that really sets either version apart from the other. So, just pick one.

Whichever variation you end up choosing, the upper/lower split is considered a moderate frequency split (not too high, not too low), so volume (exercises, sets, reps) should be kept equally moderate to allow for adequate recovery.

Are There Any Other Versions Of This Split?

Yup, there are. While these are definitely the 2 most popular versions of this split, there are indeed a few others. In fact, my brand new guide to The Best Workout Routines fully explains 2 NEW upper/lower split options, one of which is my personal favorite of them all.

What About Lower/Upper Instead?

If you’d prefer to switch the order of the workouts so that you start with the lower body workout (and it essentially becomes a lower/upper routine), that’s perfectly fine.

Who Does This Split Work Best For?

Honestly? The upper/lower body split works best for the majority of the population.

Whether you are a beginner, intermediate or advanced trainee. Whether you want to build muscle, lose fat, increase strength, improve performance or any combination thereof, the upper body and lower body split can ALWAYS be set up in a way that will be extremely effective for you.

As I mentioned earlier, this split allows for each muscle group to be trained between once every 3rd and 5th day (depending on which variation you choose), and literally all research looking into workout frequency shows that this is the frequency that works BEST for the majority of people who are past the beginner’s stage.

Real world results and my own first hand experience confirm this as well.

And, it just so happens that the upper/lower split is a perfectly balanced and amazingly adjustable way to reach that ideal frequency. That’s why it’s probably my favorite workout schedule of them all.

So, if you are an intermediate or advanced trainee, the upper and lower body workout routine is a fantastic choice for you no matter what your specific goal is. I highly recommend it.

Original Source: http://www.aworkoutroutine.com/upper-lower-split/

Mass is something every bodybuilder seeks: attaining it is pretty simple and straightforward. Unless you use steroids (and get all the side effects that come with it), you will need discipline and devotion to your training. You will have to bust your gut and spend a lot of hard working hours in the gym. Follow Chris Cormier's 10 basic mass building rules when training to gain real mass. With a few good reasons on why they should be followed, below are Cormier's ten rules.

1) Use free weights for all heavy sets

Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.

2) Utilize compound movements

Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.

3) Find areas of improvement

Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.

4) Experiment to find your best mass building exercises

With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.

5) Avoid injury

The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.

6) Utilize optimum sets

Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.

7) Don't count exercises

There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth.

8) Perform optimum reps

Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more.

9) Flirt with maximums

Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

10) Eat your meat

You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.



Reference: http://uk.askmen.com/sports/bodybuilding/bodybuilding7.html