5x a Week Upper Lower Split (3x upper, 2x lower)

Duncan

Literally just uploading my own program to boostcamp so I can use the app to track

Unequal frequency for an equal physique. For those who find their upper body recovers quicker than their lower body and for superset enjoyers. An upper/lower split with an emphasis on the upper body. Also, side delts are on leg days to allow for more superset flexibility and to decrease time on upper body days. Feel free to slot another muscle group to leg day if you'd rather train side delts 3x a week and find that muscle doesn't affect performance on upper body days. I'd recommend arms or shoulders

The exercises are what I personally do due to the layout of my gym and what I have available. If anyone actually runs this, feel free to change around the movements for what you have/like. Start with a lower volume and add more in later. Better to start with less and add more later-especially with a 3x a week upper body frequency.

Suggested Days: Any Days work as long as you do them in this order, but these are the days I go to the gym cause I like lifting on the weekends
M: Rest
T: Lower 1
W: Upper 2
T: Rest
F: Upper 2
S: Lower 2
S: Upper 3

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Back Extension

Farmer's Walk (Weighted)

Lower Ham Focus

Upper Pulldown+Bench

Upper Calisthenics

High Bar Squat (Barbell)

Calf Raise (Leg Press)

Lower Quad Emphasis

Upper Row

Wrist Curls

Lower Quad Focus

Katana Extension

Unilateral Cable Rear Delt Fly

Upper Pulldown+Incline Bench

Reverse Bicep Curl (EZ Bar)

Upright Row (Cable)

Lateral Raise (Cable)

1 reviews for 5x a Week Upper Lower Split (3x upper, 2x lower)

Duncan