78 lines
4.4 KiB
Markdown
78 lines
4.4 KiB
Markdown
---
|
|
created: 2025-12-04
|
|
updated: 2025-12-04
|
|
based_on: "[[Recommended Routine]]"
|
|
---
|
|
|
|
# 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](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | 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](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip) | 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
|