LOOK LIKE YOU LIFT - Torso/Limbs Split

A Torso/Limbs split is a popular bodybuilding modification to the traditional Upper/Lower split. Typically, the Upper/Lower split is designed for athletes. So, why do so many people who primarily want to "Look Like You Lift" adopt the Upper/Lower approach?

Because it strikes a great balance
It's a fantastic way to balance the gym with your life. Training four days a week means you're in the gym more than you're not but still get weekends off, and you’re still hitting both your upper and lower body twice a week.

But why modify it?
As mentioned earlier, the Upper/Lower split wasn't originally designed with bodybuilding in mind. Let’s be real for a second: Why do we lift? To fill out a T-shirt. We lift to look like we lift.

The Upper/Lower split makes it harder to achieve that goal.
Why?
The traditional Upper/Lower split forces you to train everything you need to fill that T-shirt in just two days. So, are we really expecting to put in maximum effort on our chest, upper back, lats, shoulders, biceps, triceps, and forearms with enough volume in just two days? No one enjoys slogging through a 2+ hour workout, only to begrudgingly hit the EZ curl bars for some half-assed bicep curls at the end of an Upper Day.

So, two upper body days… but what about the other two days?
They’re just legs?
Yeah… just legs. Now, we all want big legs, but are we seriously going to dedicate the same amount of time to them as we would to the complex and aesthetically crucial upper body? It’s likely that your goal is to have well-defined legs that look like you lift—not necessarily gigantic legs.

So, what's the solution?
A Torso/Limbs Split

With this modification, we shift isolation movements to our “Limbs” day. This means the first day focuses on your Torso (Chest, Back, Abs, Some Shoulders), while the second day focuses on your Limbs (Biceps, Triceps, Lateral Deltoids, Quads, Hamstrings, Glutes).

Now, we get the benefit of two arm days without needing to go to the gym six times a week. And unless legs are your top priority, there’s no need to dedicate two full days just to leg workouts. This also frees up more room on your Torso day for torso-specific exercises.

Schedule:
Mon: Torso 1
Tue: Limbs 1
Wed: Rest
Thur: Torso 2
Fri: Limbs 2
Sat: Rest/Optional Accessories (See Week 4)
Sun: Rest

Volume:
Start with the lower end of set recommendations. Adjust slowly after a couple weeks.

Intensity:
Everything should be taken to or very close to failure in a deep ROM.

Supersets:
Superset when possible. Feel free to modify for your needs.
For example: swap out Smith OHP/Seated Cable Row for a DB OHP and DB Row

A Torso/Limbs split is a popular bodybuilding modification to the traditional Upper/Lower split. Typically, the Upper/Lower split is designed for athletes. So, why do so many people who primarily want to "Look Like You Lift" adopt the Upper/Lower approach?

Because it strikes a great balance
It's a fantastic way to balance the gym with your life. Training four days a week means you're in the gym more than you're not but still get weekends off, and you’re still hitting both your upper and lower body twice a week.

But why modify it?
As mentioned earlier, the Upper/Lower split wasn't originally designed with bodybuilding in mind. Let’s be real for a second: Why do we lift? To fill out a T-shirt. We lift to look like we lift.

The Upper/Lower split makes it harder to achieve that goal.
Why?
The traditional Upper/Lower split forces you to train everything you need to fill that T-shirt in just two days. So, are we really expecting to put in maximum effort on our chest, upper back, lats, shoulders, biceps, triceps, and forearms with enough volume in just two days? No one enjoys slogging through a 2+ hour workout, only to begrudgingly hit the EZ curl bars for some half-assed bicep curls at the end of an Upper Day.

So, two upper body days… but what about the other two days?
They’re just legs?
Yeah… just legs. Now, we all want big legs, but are we seriously going to dedicate the same amount of time to them as we would to the complex and aesthetically crucial upper body? It’s likely that your goal is to have well-defined legs that look like you lift—not necessarily gigantic legs.

So, what's the solution?
A Torso/Limbs Split

With this modification, we shift isolation movements to our “Limbs” day. This means the first day focuses on your Torso (Chest, Back, Abs, Some Shoulders), while the second day focuses on your Limbs (Biceps, Triceps, Lateral Deltoids, Quads, Hamstrings, Glutes).

Now, we get the benefit of two arm days without needing to go to the gym six times a week. And unless legs are your top priority, there’s no need to dedicate two full days just to leg workouts. This also frees up more room on your Torso day for torso-specific exercises.

Volume:
Start with the lower end of set recommendations. Adjust slowly after a couple weeks.

Intensity:
Everything should be taken to or very close to failure in a deep ROM.

Supersets:
Superset when possible. Feel free to modify for your needs.
For example: swap out Smith OHP/Seated Cable Row for a DB OHP and DB Row

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