Upper/Lower

Program Description

The layout of each day is as following: (Explosive) Prio Compound 2nd Prio Compound (Accessory Compound) Iso (Iso) (Iso) This is the barebones structure. Upper Lower is one of the most customizable splits ever. You can adjust the exercises in this program based on the underlying movement pattern I added to each exercise in the notes - I also gave a few ideas if you dont have use your own exercise ideas. So you dont have to think - just rotate regularly to avoid plateaus and injuries. Add Isolation work for lagging areas/weaknesses or things you want to bring up (which should be your weaknesses). You can also add exercises you want to have higher volume with at the end of leg workouts (Shoulders for example) OR do less isolation on each upper day and do a 5th day with arm/shoulder focus. Or a PPL/U/L variant or a U/L PP variant. There are even more possibilities. Just know the split works well and the exercise structure is optimal. Rotate Variations once you stall - which means no progress at all for 2 weeks - no form increase , weight increase, rep increase or just do it regularly to completely avoid the 2 weeks waiting phase (around 2-8 weeks most of the time, sometimes even faster) for compounds and isolations. Just watch how long it usually takes you to stall and then just ditch the 2 weeks waiting and rotate quickly. You could also rotate rep ranges once you stall or just to make it more exciting but if it is just about muscle and consistent progress change variations. The most prioritized lift is at the top. In this Program its the Pull-up. If you have priorities, good. Adjust the program. If you dont- dont overthink it, just do whats in the program. It works. If it doesnt for you, its recovery, not sticking to the program or a lack of volume if you can recover from each workout - introduce isolations for the muscle in this, you have 3 slots per workout so make use of them. Towards the end of the program you should push a little more than the beginning -„force“ a little bit of progress and after the 6 week-cycle or even after 4 weeks - deload for a week. Then start again with higher weights and rebuild from there

Program Overview