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Upper-Lower Split

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09/08/2023

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The Upper-Lower Split workout is a popular training routine that divides your workouts into two main categories: upper body and lower body. This split allows you to focus on specific muscle groups during each session while allowing for adequate recovery.

Upper-Lower Split

Duration: 8 Weeks

The typical frequency for an Upper-Lower Split is four days per week, alternating between upper body and lower body workouts.

Day 1: Upper Body

Preview	Exercise	Sets	Reps
	Barbell Bench Press	4	8-10
	Dumbbell Rows (Left & Right)	3	10-12
	Dumbbell Shoulder Press	3	10-12
	Pull-Ups	3	8-10
	Dumbbell Bicep Curls	3	10-12
	Triceps Dips	3	10-12

Day 2: Lower Body

Preview	Exercise	Sets	Reps
	Squats	4	8-10
	Romanian Deadlifts	3	10-12
	Leg Press	3	10-12
	Walking Lunges	3	10-12 per leg
	Seated Calf Raises	4	10-12

Day 3: Rest

Repeat Cycle

This cycle can be repeated for as many weeks as desired, depending on your goals and training program. It’s common to follow the Upper-Lower Split for several months to see significant progress. However, the specific duration can vary based on individual preferences and goals.

The Upper-Lower Split is beneficial for several reasons:

1. Balanced muscle development: By targeting the upper and lower body separately, you can ensure balanced muscle development throughout your physique.
2. Increased training frequency: With four workouts per week, you have more opportunities to stimulate muscle growth and strength gains compared to full-body workouts.
3. Adequate recovery: By alternating between upper and lower body workouts, you allow for sufficient recovery time for the muscle groups trained in each session.
4. Variety and flexibility: The Upper-Lower Split offers flexibility in exercise selection, allowing you to incorporate a wide range of exercises and variations to target specific muscle groups.

Remember to adjust the weights and repetitions based on your fitness level and goals. It’s also essential to listen to your body, monitor your progress, and make adjustments as needed to ensure continued progress and avoid overtraining. Consulting with a qualified fitness professional can also provide personalized guidance and support for your training program.

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