How to build muscle? This upper lower body split program should help you with that.
It is not straightforward and easy at all. There are many factors to consider, from what you are eating, to genetics, and also the amount of training and what type.
A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres.
Hypertrophy is simply the increase in the size of an organ or tissue through the enlargement of the cells that comprise it. The upper lower body split program is training guide focused on hypertrophy.
Remember, this plan is not designed to improve strength or power. This program is strictly for the purpose of gaining serious muscle size.
- Main Goal: Build muscle
- Program Duration: 10 weeks
- Days Per Week: 4
- Time Per Workout: 45-60 minutes
Weekly Training Schedule – How to Build Muscle
- Day 1 – Upper Body
- Day 2 – Lower Body
- Day 3 – Off
- Day 4 – Upper Body
- Day 5 – Lower Body
- Day 6 – Off
- Day 7 – Off
Workout description
The upper / lower body split works well both with and without a training partner. If training with a partner, keep rest periods brief. After your partner’s set is finished, you should waste little time before hitting your next set.
Each training day is balanced. You start by challenging major muscle groups with 3 sets of a compound or taxing machine exercises.
Try the Wendler 531
Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3-second negatives.
Lastly, you work smaller muscle groups with 3 sets each, using 3-second negatives when it makes sense.
Upper Body Training Days
Upper body training days follow this scheme:
- Chest – 3 sets, compound
- Back – 3 sets, compound
- Shoulders – 3 sets, compound
- Chest – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Back – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Shoulders – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Triceps – 3 sets, isolation or machine/cable exercises. Use 3 second negatives when it makes sense.
- Biceps – 3 sets, isolation or machine/cable exercises. Use 3 second negatives when it makes sense.
Try German Volume Training
Lower Body Training Days
Lower body training days follow this scheme:
- Quads – 3 sets, compound
- Hamstrings – 3 sets, compound
- Calves – 3 sets, taxing machine or isolation
- Quads – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Hamstrings – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Calves – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Abs – 3 sets, isolation or machine/cable exercises.
- Abs, Lower Back or Obliques – 3 sets, isolation or machine/cable exercises.
Source: Photos courtesy of CrossFit IncUpper Lower Body Split Program
| Day 1 | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 6-12 |
| Barbell Row | 3 | 6-12 |
| Seated Overhead Dumbbell Press | 3 | 8-12 |
| Pec Dec – 3 sec negative | 2 | 10-12 |
| V-Bar Lat Pull Down – 3 sec negative | 2 | 10-12 |
| Side Lateral Raise | 2 | 10-15 |
| Cable Tricep Extensions – 3 sec negative | 3 | 8-12 |
| Cable Curls – 3 sec negative | 3 | 8-12 |
| Day 2 | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| Squats | 3 | 6-12 |
| Stiff Leg Deadlifts | 3 | 8-12 |
| Standing Calf Raise | 3 | 10-15 |
| Leg Extensions – 3 sec negative | 2 | 10-12 |
| Leg Curl – 3 sec negative | 2 | 10-12 |
| Seated Calf Raise – 3 sec negative | 2 | 10-12 |
| Cable Crunch – 3 sec negative | 3 | 10-12 |
| Cable Pull Through w/Rope | 3 | 10-12 |
- DAY 3 – REST
| Day 4 | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Rack Deadlifts – 3″ to 5″ off ground | 3 | 5-8 |
| Military Press | 3 | 8-12 |
| Machine Chest Press – 3 sec negative | 2 | 8-12 |
| Pull-Ups or Machine Rows – 3 sec negative | 2 | 8-12 |
| Machine Shoulder Press – 3 sec negative | 2 | 8-12 |
| Dumbbell Curls – 3 sec negative | 3 | 8-12 |
| Machine Tricep Dip – 3 sec negative | 3 | 8-12 |
| Day 5 | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| Leg Press | 3 | 10-20 |
| Dumbbell Stiff Leg Deadlifts | 3 | 8-12 |
| Leg Press Calf Raise | 3 | 10-15 |
| Hack Squat | 2 | 8-12 |
| Seated Leg Curl – 3 sec negative | 2 | 10-12 |
| Seated Calf Raise – 3 sec negative | 2 | 10-12 |
| Planks | 3 | 60 sec |
| Hyperextension | 3 | 10-12 |
The upper lower body split program is just one of many programs you can follow to gain muscle mass and look better. If you want to try a different one, give this one a chance.
How to Build Muscle: The 6 Day Split Program
