S Tier Upper / Lower Split

Tailored to what i want to focus on (Chest and Shoulders + Overall Leg development). Can mix up the upper exercises to bias/focus on what ever body part u want. Eg. Arms? put extensions and curls first. Back? put back lat/upper back movements first. Chest? put incline press and pec deck at beginning of workout. and so forth.

2-3x frequency.
Better workout quality.
can do U/L/R/U/L/R/R or U/L/U/R/L/U/R or U/L/U/L/U/L/R
Upper/Lower lets you focus weak points first before fatigue reduces your performance.
You get to spread out volume across sessions, enhancing overall recovery.

Exercise Swaps (S-Tier Exercises per body part)

Shoulders - Front Delt
Machine Shoulder Press / Cable Front Raises, 
Shoulders - Side Delt
Lateral Raises (Machine/Cable)
Shoulders - Rear Delt
Rear Delt Fly (Reverse Pec Deck/Cable)

Back -  Lats
Lat Pulldown / Keenan Flaps / Pulldown Machine, 
Back - Upper Back
T-bar row / WG Cable Row / Upright Chest supported Row / Kelso Shrugs (Upper back movements are elbows flared)
Back - Mid Back
CG Row, Chest Supported Row (Elbows Tucked)

Legs - Quads
Hack Squat / Pendulum / Leg Press / Belt Squat + (Leg Extensions and Adductor Machine)
Legs - Hamstrings
RDL / SLDL + (Seated/Lying Hamstring Curl)
Legs - Calves
Calf Raises (Machine/Leg Press)
Legs - Glutes
Abductor Machine / Machine Hip Thrusts

Arms - Biceps
Preacher Curl / Bayesian Curl / Hammer Curl (Machine)
Arms - Triceps
JM Press / Unilateral Triceps Extension / Machine Dips
Arms - Forearms
Cable Wrist Curl / Wrist Extension Variant

Chest - Upper
Incline Press Variant / Low to high Cable fly
Chest - Mid
Pec Deck Fly, Flat Press Variant



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2x WU before pressing movements. 6-8 @50%. 3-4 @75% +2.5-5lbs/1-2 wks. 2-3 min rest b/w sets.

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

Shoulder Press (Machine)

Seated Dip (Machine)

Single Arm Tricep Extension (Cable)

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

High Row

Preacher Curl (Barbell)

Upper 1 (Chest Focused)

Leg Extension

Leg Press

Lying Leg Curl

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Leg Press)

Abs Crunch (Machine)

Wrist Curls

Lower 1 (Quad Focused)

Upper 2 (Shoulder Focused)

Lower 2 (Hams Focused)

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