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Lower/Upper Split
4-day split version of the Recommended Routine. Run Lower A, Upper A, Rest, Lower B, Upper B, Rest, Rest.
Warm-up
Do the relevant warm-up exercises from Recommended Routine before each session:
- Both days: Wrist Prep, Deadbugs
- Upper days: Yuri's Shoulder Band Warmup, Arch Hangs, Support Hold
- Lower days: Squat Sky Reaches
Lower A
| Sets |
Reps |
Exercise |
Targets |
| 3 |
5-8 |
Barbell Squat |
Quads, glutes, adductors |
| 3 |
5-8 |
Barbell Stiff-Legged Deadlift |
Hamstrings, glutes, lower back |
| 3 |
5-8 |
Dumbbell Lunge Progression |
Quads, glutes, hip flexors |
| 3 |
8-12 |
Sliding Leg Curls |
Hamstrings (knee flexion) |
| 3 |
8-12 |
Glute Bridge / Hip Thrust |
Glutes, hamstrings |
| 3 |
12-15 |
Standing Calf Raises |
Calves (gastrocnemius) |
Upper A
| Sets |
Reps |
Exercise |
Targets |
| 3 |
5-8 |
Push-up Progression |
Chest, front delts, triceps |
| 3 |
5-8 |
Dip Progression |
Chest, triceps, front delts |
| 3 |
5-8 |
Row Progression |
Lats, rhomboids, rear delts, biceps |
| 3 |
5-8 |
Pull-up Progression |
Lats, biceps, rear delts |
| 3 |
5-8 |
Barbell Shoulder Press |
Front delts, side delts, triceps |
| 3 |
8-12 |
Bicep Curls |
Biceps |
| Replaced shoulder press with the side raises |
|
|
|
Lower B
| Sets |
Reps |
Exercise |
Targets |
| 3 |
5-8 |
Barbell Deadlift |
Glutes, hamstrings, lower back, traps |
| 3 |
5-8 |
Barbell Squat |
Quads, glutes, adductors |
| 3 |
5-8 |
Dumbbell Lunge Progression |
Quads, glutes, hip flexors |
| 3 |
8-12 |
Sliding Leg Curls |
Hamstrings (knee flexion) |
| 3 |
8-12 |
Glute Bridge / Hip Thrust |
Glutes, hamstrings |
| 3 |
12-15 |
Seated Calf Raises |
Calves (soleus) |
| Replaced |
|
|
|
Upper B
| Sets |
Reps |
Exercise |
Targets |
| 3 |
5-8 |
Pull-up Progression |
Lats, biceps, rear delts |
| 3 |
5-8 |
Row Progression |
Lats, rhomboids, rear delts, biceps |
| 3 |
5-8 |
Push-up Progression |
Chest, front delts, triceps |
| 3 |
5-8 |
Dip Progression |
Chest, triceps, front delts |
| 3 |
5-8 |
Barbell Shoulder Press |
Front delts, side delts, triceps |
| 3 |
8-12 |
Tricep Extensions |
Triceps |
| Replaced shoulder press with dumbbell flys |
|
|
|
Notes
- Rest between sets: 90 seconds, or superset opposing movements (e.g., push-ups then rows)
- Progression: Move to harder variation when you can do 3x8 with good form
- Lower A uses Stiff-Legged Deadlift, Lower B uses conventional Deadlift for variation
