Vinny's Upper Lower Split for Size

Vincenzo

Simple but effective upper lower split with a few variations. This program is designed to emphasize the eccentric stretch on all sets to maximize hypertrophy - most sets should be within 3 reps of failure.

Things to note:
*Myo Rep Match Sets: Google if unfamiliar. Build up to working set weight with 1-2 warmup sets

* Biceps and triceps sets at end of leg workouts to maximize arm training volume

*calves and abs not programmed, add 3-6 sets total for each throughout the week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Smith Machine)

Dip (Weighted)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Face Pull

Upper 2

Leg Curl

Leg Press

Squat (Smith Machine)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Legs + Arms 2

Incline Chest Press (Smith)

Chest Press (Machine)

Pull-Up (Assisted)

Seated Wide-Grip Row (Cable)

Lateral Raise (Dumbbell)

Y Raise (Cable)

Upper | Chest, Back, Shoulders

Lying Leg Curl

Leg Extension

Hack Squat

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Skull Crusher

Legs + Arms

Chest Fly (Cable)

Seated Row (Cable)

Lat Pulldown (Close Grip)

Lateral Raise (Cable)

45 Degree Lateral Raise

Upper 3

Front Raise

Walking Lunge (Dumbbell)

Bicep Curl (Barbell)

1 reviews for Vinny's Upper Lower Split for Size

Vincenzo