Advanced Upper/Lower Freeweight Split

High Volume - NOT suggested for cutting

Method

In this split, we separate the horizontal and vertical actions of the upper body muscles, and separate the legs into quads/calves and glutes/hams/calves, using freeweights only.

Parameters

All days: 3 working sets 6-10 reps.
Abs: 3 sets, performed in a circuit.

db = dumbbell; bb = barbell.

Workout

Mon Lower 1 - Quad Emphasis

squats
romanian deadlift
db reverse lunges
standing db calf raises

bicep curls
hammer curls

partial dragon flags
plank

Tues Upper 1 - Horizontal Push/Pull

flat db press
incline db press
bent over db rows
bent over underhand bb rows

Thurs Lower 2 - Glutes/Hams

cg bench press
weighted dips
conventional deadlifts
bulgarian squats

standing db calf raises

partial dragon flags
plank

Friday Upper 2 - Vertical Push/Pull

db pullovers
yates row
chinups (negatives or assisted)
shrugs

db shoulder press
arnold press