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Upper/Lower

Method

In this split, we have two upper and two lower body days rotated over 3 days per week. Low intensity cardio sessions may be added the day after leg day for active recovery eg walking or swimming. Other days are rest days.

Mon/Wed/Fri, Wed/Friday/Sunday, or Tues/Thurs/Saturday

Eg. if Monday start:
Monday - Upper 1; Wed - Lower 1; Friday - Upper 2
Next monday - Lower 2; Wed - Upper 1 ETC

Parameters

Compound lifts – 3-4 sets 6-10
Isolation lifts – 3 sets 8-12

db = dumbbell; bb = barbell

Workout

Upper 1: Vertical Plane Upper Body + Triceps

Lat Pulldowns
DB Pullovers
BB Shoulder Press
Arnold Press
Bench Dips
Tricep Pressdowns

Lower 1: Quad emphasis lower body + abs
Squats
RDL's
DB alt Reverse Lunges
45 degree donkey calf press
Cable Crunches
Jackknife

Upper 2: Horizontal Plane Upper Body + Biceps
Incline BB Press
DB Flyes
Bent Over DB Rows
Bicep Curls
Hammer Curls

Lower 2: Glute/ham emphasis lower body + abs
Deadlifts
Sumo Squats
Walking Lunges
Leg Curls
Standing Calf Raises
Cable Crunches
Plank