78 lines
4.3 KiB
Markdown
78 lines
4.3 KiB
Markdown
---
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created: 2025-12-04
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updated: 2025-12-04
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based_on: "[[Recommended Routine]]"
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---
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# Lower/Upper Split
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4-day split version of the Recommended Routine. Run Lower A, Upper A, Rest, Lower B, Upper B, Rest, Rest.
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## Warm-up
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Do the relevant warm-up exercises from [[Recommended Routine]] before each session:
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- **Both days:** Wrist Prep, Deadbugs
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- **Upper days:** Yuri's Shoulder Band Warmup, Arch Hangs, Support Hold
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- **Lower days:** Squat Sky Reaches
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---
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## Lower A
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :----------------------------- | :----------------------------- |
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| 3 | 5-8 | Barbell Squat | Quads, glutes, adductors |
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| 3 | 5-8 | Barbell Stiff-Legged Deadlift | Hamstrings, glutes, lower back |
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| 3 | 5-8 | [[Dumbbell Lunge Progression]] | Quads, glutes, hip flexors |
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| 3 | 8-12 | Sliding Leg Curls | Hamstrings (knee flexion) |
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| 3 | 8-12 | Glute Bridge / Hip Thrust | Glutes, hamstrings |
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| 3 | 12-15 | Standing Calf Raises | Calves (gastrocnemius) |
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---
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## Upper A
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| Sets | Reps | Exercise | Targets |
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| :--- | :--- | :------------------------------------------------------------------------------- | :---------------------------------- |
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| 3 | 5-8 | [[Push-up Progression]] | Chest, front delts, triceps |
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| 3 | 5-8 | [Dip Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | Chest, triceps, front delts |
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| 3 | 5-8 | [[Row Progression]] | Lats, rhomboids, rear delts, biceps |
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| 3 | 5-8 | [[Pull-up Progression]] | Lats, biceps, rear delts |
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| 3 | 5-8 | Barbell Shoulder Press | Front delts, side delts, triceps |
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| 3 | 8-12 | Bicep Curls | Biceps |
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---
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## Lower B
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| Sets | Reps | Exercise | Targets |
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| :--- | :---- | :----------------------------- | :------------------------------------ |
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| 3 | 5-8 | Barbell Deadlift | Glutes, hamstrings, lower back, traps |
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| 3 | 5-8 | Barbell Squat | Quads, glutes, adductors |
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| 3 | 5-8 | [[Dumbbell Lunge Progression]] | Quads, glutes, hip flexors |
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| 3 | 8-12 | Sliding Leg Curls | Hamstrings (knee flexion) |
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| 3 | 8-12 | Glute Bridge / Hip Thrust | Glutes, hamstrings |
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| 3 | 12-15 | Seated Calf Raises | Calves (soleus) |
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---
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## Upper B
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| Sets | Reps | Exercise | Targets |
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| :--- | :--- | :------------------------------------------------------------------------------- | :---------------------------------- |
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| 3 | 5-8 | [[Pull-up Progression]] | Lats, biceps, rear delts |
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| 3 | 5-8 | [[Row Progression]] | Lats, rhomboids, rear delts, biceps |
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| 3 | 5-8 | [[Push-up Progression]] | Chest, front delts, triceps |
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| 3 | 5-8 | [Dip Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | Chest, triceps, front delts |
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| 3 | 5-8 | Barbell Shoulder Press | Front delts, side delts, triceps |
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| 3 | 8-12 | Tricep Extensions | Triceps |
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---
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## Notes
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- **Rest between sets:** 90 seconds, or superset opposing movements (e.g., push-ups then rows)
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- **Progression:** Move to harder variation when you can do 3x8 with good form
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- **Lower A** uses Stiff-Legged Deadlift, **Lower B** uses conventional Deadlift for variation
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