Obsidian-Vault/Personal/Areas/Exercise/Recommended Routine/Upper Lower Split.md

created, updated, based_on

created	updated	based_on
2025-12-04	2025-12-04	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

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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)

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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

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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

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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

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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