The new Upper Lower Split program by Jeff Nippard from the series Science Applied has the most effective workout for leg day.
The way the new Upper Lower Split program works is by training 6 days a week, with alternating days between the full upper body and the entire lower body, for a total of 3 sessions per section per week. The overview of the new Upper Lower Split program looks as follows:
- Day 1: Lower
- Day 2: Upper
- Day 3: Lower
- Day 4: Upper
- Day 5: Lower
- Day 6: Upper
- Day 7: Rest
New Upper Lower Split Program, Day 1
Below we break down Day 1 of the program. You can go to Nippard’s YouTube channel to watch the full series.
Day 1: Lower Body
Warm up:
- 5-minute general warmup
- 3-4 dynamic stretching routine
Exercise 1: Back Squat
- Week 1: 3 sets x 4 reps
- Week 2: 3 sets x 5 reps
- Week 3: 3 sets x 6 reps
- Week 4: 3 sets x 4 reps + weight
Exercise 2: Eccentric Accentuated Romanian Deadlift
- 3 sets x 10 reps
Read more: Try the Romanian Deadlift for Stronger and Bigger Glutes
Source: Anastase MaragosExercise 3: Walking Lunge Dropset
- 3 sets x 8/8 reps (each leg)
Exercise 4: Single Leg Eccentric Leg Extension
- 3 sets x 10 reps
Exercise 5: Lying Leg Curl
- A1: Slow eccentric lying leg curl for 2 sets x 8 reps
- A2: Constant tension for 2 sets x 12 reps
Exercise 6: Straight Leg Calf Raise
- 3 sets x 15 reps
Exercise 7: Cable Crunch
- 3 sets x 15 reps
Read more: Rep Ranges Explained: Learn How to Boost Your Strength and Hypertrophy
