Minimal but Callous Upper Lower Split Workout


My New Workout Upper / Lower Body Rotational Split Routine Workout 1A

Video taken from the channel: Total Fitness Bodybuilding


ULTIMATE GUIDE TO THE UPPER LOWER SPLIT (Exercises, Sets, Reps fully explained!!)

Video taken from the channel: Geoffrey Verity Schofield


The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)

Video taken from the channel: Jeremy Ethier


Minimalist Workout Routines for Upper / Lower Body Split

Video taken from the channel: Minus The Gym


The Most Effective Science-Based Leg Day 2019 (New Upper/Lower Split)

Video taken from the channel: Jeff Nippard


A Full Week Of My Training | In Depth Workout Routine

Video taken from the channel: Will Tennyson


BEST Science-based UPPER LOWER Split | Full Workout Program Explained (4-6 Days per Week)

Video taken from the channel: Ask Dr. Swole

Minimal but Ruthless Upper Lower Split Workout Attack each muscle group with lower volume but greater frequency. Use a taxing exercise for each major muscle group. Find a way to increase the intensity (challenge) of each set. I decided to superset the second effort of each big. Minimal but Ruthless Upper Lower Split Workout — Tiger Fitness The Muscle Building Workout Routine The bro split is definitely better than nothing, however, I would still recommend that you use one of the other three splits if you are a beginner or intermediate.

The advanced upper lower split is a demanding workout program. Doing heavy deadlifts along with the high intensity, high volume lower body workout may lead to burnout. It makes sense to do the deadlifting on separate days.

This way you can lift. The ideal upper/lower split workout plan for athletes and competitors includes eight sets per muscle group at about 85 percent of 1RM two times per week. This provides greater training volume, which optimizes hypertrophy. Scheduling Strength Training Split Sessions Scheduling sessions for your training splits shouldn’t be difficult. Push/pull/legs split.

Similar to the upper/lower split is the concept of push/pull/legs split. This routine is slightly longer as since it spans 6 days. Similar to the upper/lower split, the push/pull/legs routine trains multiple muscles are trained together during each day. A proper upper lower split workout plan produces the best results when it targets major muscle groups accordingly.

Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. This will cause muscles to grow out of proportion with each other. Lower Mondays Squat 3x5 (followed by 3x15 with 50% 1RM) Step-Ups, Split Squats, or Lunges 3x10 Stiff-legged Deadlift 3x8 (followed by 2x10 50% 1RM) Calf Raises 3x15 Hanging Leg Raises (pikes) 3x10.

Upper Thursdays Close to Medium Grip Bench Press 3x5 (followed by 3x15 with 50% 1RM) Overhead Press 3x5 (followed by 3x15 with 50% 1RM). An upper/lower body split routine is by far the best workout routine for the vast majority of people. The main exception to this is beginners who would do better on a full body workout routine.But, once you’ve made some good gains on that and are at the intermediate or advanced stage, this type of training beats anything else you can do for packing on muscle as. Similar to upper and lower body split, the push/pull workout split allows you to train a few muscle groups multiple times per week.

It also has the benefit of being a full body workout session as you train both upper and lower body exercises in one day. Cons of The Push/Pull Split: This routine works well for individuals who can train 4x per week. It is essentially a way of training beyond failure with weights about 85% 1RM like this. Set 1 x 6 reps.

Rack the weight or lockout and rest 15-30 seconds, breathe deeply and slowly. Set 2 x 4 reps. Rack the weight or lockout and rest 15-30 seconds, breathe deeply and slowly.

Set 3.

List of related literature:

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

There are two ways to work the Upper/Lower split into a routine.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Whole-body versus split routines 5.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

There are advantages and disadvantages to the double split routine.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

This split is popular among strength coaches and powerlifters.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

This routine is fine as long as you are able to position quickly and get your body weight forward as you split.

“Nick Bollettieri's Tennis Handbook-2nd Edition” by Bollettieri, Nick
from Nick Bollettieri’s Tennis Handbook-2nd Edition
by Bollettieri, Nick
Human Kinetics, 2015

If you’re desperate to work out more frequently than twice weekly, I’d suggest using an Upper/Lower split routine alternated on a Monday/Wednesday/Friday (or Tuesday/Thursday/Saturday) schedule but with extremely reduced volume.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • So if I finish 1 set of bench press, next set is a back exercise and then back to bench press? Or do all 4 sets of bench press AND THEN move on to back exercise..?

  • I have been training for two years now and i wanna try upper lower for 6 days a week.
    Whats the best way to customize that kind of program?

  • hi!! can i do the same upper / lower workout twice a week? like have the exact same routine in both of my upper days and the exact same one in both of my lower days?

  • Amazing video! Always love a refresher as to why Upper/Lower is an ideal split your take on the training frequency was super reassuring and informative ����

  • Isnt there missing an exercise like (australian-) pull ups for the back? Or for your calfs? (Im not sure if its called like that but i mean the “lower lag”)

  • Is this scientific extra shit even necessary to understand exercises and the target muscles, this is so unnecesary Im sorry but I only need two tbings, all that extra shit is irrelevant.

  • if I can’t do a chinup, what would you recommend? Can I do a straight arm pulldown instead? I’ve only started trying to find an actual thing to follow while working out. I’ve just been doing my own thing so far. I’ve put on quite some weight and muscle but I’m looking for something to follow.

  • Hey Doc, just wanted to clarify that assuming i am aiming for hypertrophy, when you suggest an exercise that has high reps (like the preacher curl, which has 12-15 reps) and you mention that the exercise responds well to higher reps, are you still talking in the hypertrophic aspect? I’ve always thought that for hypertrophy the rep range should be 8-12 and that any higher would just be training endurance.

    Also, when you suggest the compound exercises should have more sets but lower reps (5-8) are you still tailoring this exercise for hypertrophy? Because wouldn’t that make it have more emphasis on strength and not hypertrophy?

    Thanks a lot for this video it is freaking awesome and so easy to digest! Appreciate your work Doc.

  • Great video! Very informative.

    One question about the science behind the statement that wide and narrow stance makes no difference to quad activation.

    You mention that a wider stance is better at glute activation. Surely it follows that in a wider stance squat, one recruits a larger number of different muscle groups; it’s *more* of a compound movement than a narrow stance squat?

    If *that* is true however, doesn’t it also follow, that a narrower stance squat recruits fewer muscle groups, effectively exhausting the quads sooner?

  • WARMUP: 5 minute general warmup 1:23
    3-4 minutes of dynamic stretches and foam rolling 1:31
    1) Back Squat: 3 sets x 4 reps (add 1 rep for 3 weeks then drop down to 4 and add weight) 1:52
    2) Eccentric Accentuated RDL: 3 Sets x 10 reps 4:20
    3) Walking Lunge Dropset: 3 sets x 8/8 reps (each leg) 5:12
    4) Single Leg Eccentric Leg Extension: 3 sets x 10 reps 6:26
    5)Lying Leg Curl: A1: slow eccentric: 2 sets x 8 reps 7:22
    A2: constant tension: 2 sets x 12 reps
    6)SUPERSET: Straight Leg Calf Raise: 3 sets x 15 reps 8:16
    7) Cable Crunch: 3 sets x 15 reps 7:58

  • Hey there @Dr. Swole! I’m planning to switch to a six days per week upper/lower plan after doing PUSH/PULL/LEGS for some time. I was curious if there’s a certain number of workouts I should be doing each upper/lower day? On my plan, I currently have up to 10 total workouts on a single upper day. The normal range of exercises per upper day for me is 8 10. I took into consideration the number of sets being worked on each muscle group but was just curious if having up to that many workouts on an upper day was ok to do. Thanks��

  • I’ve been watching you for over a year and you’ve been a huge inspiration for me, I love how you make others keep pushing through. I’m exactly using your workout plan and it’s ��

  • I did the full-body workout before and in that program, I had to do 3 sets minimum of everything. Would you recommend sticking to the 2 sets of the accessory movements or is it also good to do 3 sets of them?

  • Hey Lee! I appreciate your efforts over the years. I just wanted to know whether I can do the exercises for core mentioned here on the other 2 days when I’m not working out?

  • I tried this workout and it’s made me completely Change my workout plan. Thank you so much I know exactly what I’m doing in the weight room now

  • Hi Doc, how would you recommend I integrate this alongside training soccer 3-4 days a week, as I still want to hit the muscle groups twice a week

  • So you showed just the compound movements you do? About how many isolation exercises do you do on top of it? Do you plan out the isolation exercises on the day of?

  • Nice video, thanks. Just wanted to note, however, that there is nothing magical about 8-10 reps. Current research suggests that one can achieve similar results with different rep ranges as long as overall weekly training volume is equated and (at least for higher rep ranges) sets are taken close to failure.

  • Hey Doc, you have “Cable raise” written on your spreadsheet when you switch the view to less volume. What are you referring to there? Cable front raise? Lateral raise? You already have “Cable lateral raise” written on the first upper body day, so I assume you don’t mean those. Thanks in advance!

  • Awesome video dude. I’d just like to ask if you have any suggested beginners workouts for the calves? I’m hoping to start ASAP but I just don’t have the knowledge to do so yet. Thanks

  • What I don’t understand is that this doesn’t match the weekly volume that one should aim for. In another video Jeremy explained that we should try to aim more towards 20 weekly sets for the major muscle groups (or closer to 10 sets for beginners). But, with this routine of doing 2 upper workouts you only get to 6-8 sets for the chest, 4-6 for the delts, shoulder as well as the back muscles. Isn’t that way too little for muscle growth?

  • This is excellent. Hidden gem of YouTube. What do you think of 3x days a week. Day 1 (Upper), Day 2 (Lower) and Day 3 (Full Body).

  • Hey Dr swole, are there any general guidelines for how much weight I should lift for each excercise? I’ve been going to the gym for about 6 months now.

  • is it wrong / wont i be recovering enough if i do lower body on monday, upper on tuesday, lower on wednesday, upper on thursday and lower on friday? i only do bodyweight workouts and i want to focus on lower body

  • This was GREAT! I really liked the eccentric hamstring and extensions at the end, I could really target my one crappy knee and was hobbling out of the gym (in a good way).

  • Idk how to say thx to you mr nippard, im following this routine for about 2 months and my bench and squat and deadlift blowed uppp, im gaining power every week, and also making obvious gains on physique, i hope u see my comment and i recommend everyone to follow this push pull leg routine.

  • This was a great video, very informative. I was wondering if I could just take say the first day from both the upper and lower programs and just do the same twice? Let me know, thanks!

  • Who else thought of jeff cavalier athlean x dot com when they saw facepulls?
    And no athlean x dot com isnt his last name.
    Athlean x is the middle and dot com is the last name. Yes, jeff has a letter and two names for his middle name, or is it middle names?

  • Lee you always make great videos..i like how you hit on all of the important points of the exercise that you are demonstrating.

    Another great video!

  • Any science behind biting the shirt? I have seen some guys do it at the gym too. I just thought they were trying to hide their belly.

  • Its really easy guys! 1.) Gym Bag, 2.) Food, 3) Gym Membership* and 4) Lift! 1-3hrs for Max Benefits, 3-5 days weekly! Excellent Scientific studies, ��papers and controls but it’s not so astronomically complicated for greenhorns. Love it, Lift it. ��������‍������ ����‍♂️������

  • Awesome vid, have been doing conventional bro split but my legs are lagging and i’m having trouble working them in twice a week, starting the u/l split based on yours and hopefully get those tree trunks, as a black dude them legs are stubborn af haha!

  • I’m currently doing an upper, lower, push, pull, legs split. What do you think about that variation and is it good to stay around 14-20 sets per muscle group per week.

  • Will tennyson Do you feel like your triceps get enough work through the shoulder and chest movements? Is that why you really don’t isolate them until the 4th day with the overhead triceps extensions?

  • Can you Produce a Video where you Show Every Single exercise and explain How to performe it? That would help alot, i Want to try the workout but many exercises are unknown To me!

  • Thank me later (when you get those GAINS)
    Rest & recovery days: Tues, Fri & sat

    1. Workout days: Sun/Mon/Wed/Thu

    Sunday & Wednesday

    Monday & Thursday

    2. Mostly compound movements

    3. (C1)
    Week 1: 4 sets x 10 reps
    Week 2 4 x 8
    Week 3 5 X 5

    Week 1 4 X 10 (+5lb/2kg)
    Week 2 4 X 8 “
    Week 3 5 X 5 “

    To continue: keep the added weight for C3 onward

    4. Autoregulation (work more if you feel good):
    ISOLATION MOVEMENTS (pick a rep rage you like for the individual exercise)

    Day 1 (Sunday) chest, back, biceps

    1. Standard Bench Press (4×10/week)
    2. Neutral grip chin-up (4×10/w)
    3. Incline dumbbell press (4×10-12)
    4. Deadlift Row (on floor) (4×10/w)
    5. Reverse DB preacher curl (3-5 x 1012)

    Day 2 (Monday) Shoulders, legs & triceps

    1. Barbell back squat (4×10/w)
    2. Standing BB overhead press (4×10/w)
    3. BB Romanian Deadlift (4×10/w)
    4. Lateral raise (3-5×12/15)
    5. Face pulls (3-5 x 12-15)

    Tuesday (cardio/HIIT day)

    Day 3 (Wednesday) chest,back,biceps

    1. Incline bench press (4×10/w)
    2. Lateral pull down (3-5×10-12)
    3. Barbell floor press (4×10/w)
    4. T bar pendalay row (4×10/w)
    5. Wide grip cable row (3-5×10-12)
    6. Hammer curls (3-5×10-12)

    Day 4 (Thursday) legs, shoulders, triceps

    1. Standing BB push press (4×10/w)
    2. Trap bar deadlift
    3. Standing one arm DB press (3-5×10-12)
    4. DB walking lunge (3-5×10-12) PER LEG
    5. Leaning DB lateral raises (4×8-10/w)
    6. Standing overhead tricep extension (3-5×10-12)

  • Anybody who tried this routine long-term, did you make any amendments to it? Is the workout routine here too little volume? Did you add/remove any exercises? Did you make gains?

    Thanks if you’ve answered some of the questions

  • Hello again Doc. I’ve been following this program for close to 3 months and wanted to give you a feedback. There is a huge difference between now and when I first started. My body looks great and i feel great. For the first time in my life my triceps are growing. My only problem was that my biceps aren’t growing but i just realized it’s my fault because i screenshotted the second part of the video where you show a modified version(4 days of biceps):). 2 weeks ago i decided to decrease the biceps volumes to 2 days per week and added a extra chest isolation 2 days a week. I also do extra back moves if I have gas left in the tank. Great program keep up the good work!

  • What’s your opinion on full-body workouts? Many say they are better for natural lifters. I tend to do full body 3 times a week. 1 compound movement per muscle group totaling about 6-7 exercises, 3-4 sets of 8-10 reps. i.e. squats for legs, bench press for chest, barbell rows for back etc. But each workout I will change the compound lift so workout 2 would be incline bench for chest, leg press for legs etc.

  • Dear youtube finally decided to recommend this gem of a channel ihave a question though can i do leg extension twice instead of squats i got pretty fucked up front tendons

  • I want to buy this program, but due to an impigment in my should I can not army press and I have also a minor lower back injury from work out so I can not do deadlifts. All others exerices I can do. ShouldI still buy this?

  • Sweet vid
    If u have the time can you tell us this unusually hard to find info ����
    Which bench press or exercise in general best raises the nipple placement/chest aesthetically up towards the collarbone? Cheers

  • Regarding exercise 4 ‘Pullups or Lat Pulldowns’, I don’t have a pull up bar or machine to do this, current equipment I have are dumbbells and bars, what are the alternate excersies I could do fot this?

  • Me: Taking notes, writes everything down

    Him at the end of the video: ”I’ve complied all of this information into an easy to follow, free PDF so you guys can have it with you at the gym.”

    ������ ��

    Really liked this video though. Subscribed. Heading over to IG to follow. Thanks for the info. It’s been a huge help!! ����������

  • For someone who is finishing a cut, and about to start bulking up, would you recommend this, or the push pull legs? I’ve been doing PPL, or variations of PPL, for 9 months now, and want to switch my routine. Either this or your video on PPL. I’m an intermediate lifter.

  • Awesome video. And well explained! I started gym 2-3 months ago. At first I thought I knew what I needed to but after seeing your video just goes to show I’m still a beginner lol. I’m

  • Hey will, correct me if im wrong but it seems as though you’re doing 3 chest focused exercises, 1 back focused and 1 bicep focused. Although most of those are compound movements, shouldn’t we do more that 1 for back and biceps? Right now i try to do 3-4 exercises/body part it does take me 1:30-2h to finish tho:/ great vids btw and all the best!

  • Best leg workout I’ve ever done, harrowing! but very enjoyable nonetheless. If you really want to make some serious gains swap the leg extension out for 3×10 Bulgarian split squat.

  • Thank you, Ryan. Your videos are really making a difference during quarantine. Great work-outs, and your explanations are very clear and complete. Looking forward to learning more from your videos.

  • Hey guys! Just wanted to clarify because I was getting a lot of questions on this.. The weight increases each week. It doesn’t stay the same! For example:

    Bench Press
    Week 1 4×[email protected]
    Week 2 4×[email protected]
    Week 3 5×[email protected]

    *Then once you restart the 3 week cycle your goal is to add 2.5-5lbs to each respected rep range! Sorry for not mentioning this in the video.

  • Just changed my upper body routine to this. Only thing i’m worried about is that i’ll only be hitting certain muscles once with only around 4 sets. Is 8 sets of incline db press per week enough to grow chest? Doesn’t seem like enough

  • This has got to be the most comprehensive fitness video I have EVER seen, thank you for making the first day back in the gym AMAZING

  • Great content. I only found your channel as you replied to my question on another channel and then went through some of your vids and subscribed. From your name I would not know you are a trainer/coach, can you not change your channel name to something more brand oriented as you definitely have great content and deserve more subs.

  • Excellent job man, exactly what I was looking for!

    One thing though would it be possible to know how long these workouts take? I used to do a 3x a week full body but sessions would take too long

  • I followed this for about a month-and-a-half before quarantine, then was restricted to my house where I did primarily bench and curls. Full bro work haha I’ve been back in the gym for 2 weeks now, and I’m finding that this routine is far harder than it was before all this started

  • Started a couple weeks ago on this split doing 5 days/week and it’s been great! what do you recommend for more intensity on the abs?

  • This is the most direct explanation (with examples) of this I’ve ever seen. You totally need more views. I built my body up originally doing 100% body weight exercises when I was in the ARMY. Then I switched to Bro splits (weight lifting) in college (easy and everyone was doing this). It worked great, but obviously isn’t ideal.
    Now I do an upper body / lower body split, but I sometimes include a full body day so I can work on stuff like clean and press and difficult calisthenic variations that work the entire body as a unit.

  • Haveing some leg strength as a guy is cool, some leg muscle is cool but I honestly dont care that much about haveing huge legs. Squats and deads also tax the upper body to. To me seams like a waste of energy unless your a bodybuilder or athlete. Me I’m just a guy trying to get a jacked upper body. I’ll stick with leg press. I might do a little trap bar deads but over all it just seams really taxing. Also me I work a physical job most of the time. I rather put my energy into upper body. ��‍♂️

  • Hey Doc. I was wondering if I could do an upper focus one week, and do a lower focus the next week. It would be like that each week, would that work?

  • I love the upper/lower split. I do it 3 x week so each muscle gets hit 1 x 4-5 days. Only difference is I do 3 exercises for large muscle 2 compounds and 1 isoaltion at 2 sets each to failure for a total of 6 sets. And smaller muscles get 4 sets.

  • Hi Geoffrey,

    I found your answer on Quora about traning frequency and I have now put together a new routinewhat do you think?

    Shoulder Press
    Bench Press
    Pull ups


    Pull ups
    Shoulder Press
    Bench Press


    Shoulder Press
    Bench Press
    Pull ups

    I currently do a push pull slit working each body part twice a week but i feel I could do more, hence designing the above routine:)

  • Very informative video Bill.

    You modified the 4 day so the volume is balanced, which is nice.

    My question is what happened to your ab days then?

    What if we went with the 5 day ULUxUL split, how do we know what our exercises are for Upper workout 3?

  • Hey Lee, would you explain to me how do you perform those workouts if you’re going to the gym 4-5 times a week? A1A2/B1B2/C1C2 Its that like Monday A1 Tuesday A2 Thursday B1 Friday B2 Sunday C1 Monday C2…. Taking one day off each two days?

  • Great content. Following you both here and on Quora. A brief question: isn’t the deadlift interfering with your back work and viceversa in terms of recovery? Thanks

  • Another great layout and one of my favourite splits..I tend to grow very good on this split. I would have a shoulders specific day on a Saturday. hitting my shoulders with high volume low intensity, hitting all the heads from multiple angles.

  • Hi Lee, I have been watching your vids for a long time. Both of my labrum are torn, and I am recovering from a torn ACL, (7 months after surgery), can you do a muscle building video for post injury? I really want to develop my upper body. Thanks and greetings from Africa

  • Thanks Geoffrey. Great content. I have a question…I am currently doing an upper lower/split workout that goes…upper lower day off upper lower day off day off(4 days on 3 days off)… but I never take the 3 day off(sunday) I just jump right back in making it a 6 day cycle, as I normally feel okay. I am 41 and relatively new to lifting, would it be more beneficial adhering to the program and take the Sunday off? Cheers

  • I’m confused i don’t how to train with this split should I train day 1 upper body then day 2 again upper body or day 1 upper body and day 2 lower body and upper can you explain thanks

  • I always watch those videos because I want to go to the gym as well but even though it’s kinda motivating it also isn’t because this all seems so damn complicated.
    Like how much weight do I use for every exercise? How do you remember every weight? How do you get started and what routine should you do?

  • Hi, thank you for all your educational videos.They are very good. Can you please show us in detail how you warm up for lower and upper body workout? Thank you

  • I have just recently starteds to workout and i have seen great results(8.25 kilos in one and a half months). I believe that the reason to this is the fact that i train only 20 minutes on the treadmill and do all my stretches as my coach (grandad) insisted on doing.I follow a great diet plan that consists of dark chocolate, a lot of juice as my poor grandma said and a lot of apples. i started really skinny at 180 cm height and only 67 kilos having already abs.I have been watching you for a while and i must say that you are full of…(sry bad word).That is because of two things.You use weight training and think a lot.If you want me to coach you i will only charge you 229.95 a full month.Thanks a lot

  • Great content. Do you know the best way to combine this program with cardio? I want to improve my running as well as my size. Thanks!

  • I notice this program doesn’t include anything specific to the rear delt and rotator cuff. Is it okay to add this in without risk of too much volume? Is there any reason you don’t include a stretch movement for chest like cable or machine fly?

  • Sir i am start again my traning. But i do t know about diet or what i should eta. Im from india sir i start this upper body lower body split. To kindly said about diet its help me a lot. ❤️

  • I know taht’s old video, but I have a cuestion. Is it better for begginer to have in workout 1 and 2 the same basic exercies like Bench press or pull ups, than using for example dumbbell press one time to learn the right technique?

  • With only one isolation work for bicep and tricep how do you grow them? Obviously yours are developed but are you just banking on the fact that you will get residual pump and from the shoulder press?

  • Regarding bent over barbell rows… Which type of row do you recommend? Completely parallel to the ground or 45 º? Should we row to our low chest or to our waist? Many questions ikr

  • Do you have any suggestions as to what to do if I can’t do RDLs after squats, because my lower back is too fatigued so it becomes the limiting factor? The only way for me to effectively do RDLs would be to do them as the first exercise.

  • I have a question regarding reps. My research finds that doing lighter weight for minimum of 20 reps is more effective and less strain on your lower back than heavy weight less reps. I have a herniated disk from years ago and don’t want to re-injure myself. What do you think?

  • Hi doc, im a beginner and really enjoying this program so far(4 day split). Would it be possible to integrate a cardio/abs day on the Wednesday (I want to train on rings)

  • This dude may not be a natural in front of the camera like cbum or Omarisuf, but his basically free programming is amazing. Thanks man.

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • The exercise you were doing before the leg press (I think a hack squat?) seems interesting. Would you classify it as a hinge or squat movement?

  • Gonna start this program!

    On a separate note, maybe it’s the clothes but the ‘teacher’ here or PT or whatever title you’d give, looks very overweight. Like a large belly

  • Just got to say your videos are amazing! Not just giving a plan but telling how to modify and build your own brilliant teaching:) just wanted to know what exercise to swap with leg press?

  • Thanks Ryan @minusthegym Great vid! If I’m short on time, does it make sense to do both upper and lower body on the same day for x2-3 times a week (3 sets each for 6 sets total)? Or does the split days will give better results? Thanks for all your great vids you’re a great teacher!

  • Does it work if i do it 3 days a week

    And my arms hurt alot but less around my body [when i do upper body], is that normal

    And i only could do 3 dive bombers

  • So I only really have one functioning arm due to congenital disabilities. And I just nailed this training routine after maybe six months of regular exercise! I’m proud to have made it this far and your videos have been of great help! Even though I have to make a few modifications to the routine this is a great full body workout! Big ups! ��

  • That was very helpful, very high quality content right there.. I just found you from a comment you posted on Mike Israetel’s channel, was a nice surprise indeed:D On the other hand, I have been doing upper/lower split for a while now and I have just 1 and half year of experience. I have done 5×5 and full body splits bfr switching to this.

    Now my primary goal is more about powerbuilding and I found out that doing flat bench and conventional/sumo deadlifts for just once a week is not sufficient for gaining strength and getting better on those particular lifts even though I do their accessories such as RDL and DB Incline bench. At the same time, doing the arm work at the end of upper days are not doing any favors either:S
    For fixing these issues I have been thinking about adding an extra day dedicated to chest and arm work, in which I would start with close grip bench press as heavy compound movement and moving into isolation stuff early on workout. What do you think about this from perspective of total volume and efficiency? thanks a lot and greetings from Turkey..

  • Awesome Lee! This is the exact type of program I’m doing right now for a cut. Seeing you doing this is reassuring haha. Ive lost 1.2lbs a week since Jan. 1st consistantly. 12-15lbs more to go depending on the mirror. Thanks for the awesome informative videos:).

  • Great video! I’m officially subscribed and look forward to more of your content. My only request, especially on videos such as these, is that you’d list in the video description a breakdown of the exercises you are doing. 
    I look forward to learning more from you.

  • Hey Geoffrey, thanks for the great informations. I have some questions:
    1) I was taught that putting plates under the heels is used to compensate for poor ankle mobility/calf flexibility, and might be bad for long-term ankle health. What’s your insight?
    2) what’s your background/eduation?
    3) I’m about to graduate in PE, have an outdated PT certification, and I’m planning on going for an S&C masters degree. Is it the best program for the gym work field?
    4) Are you European?

    Kinda long, but I really appreciate your helpful content:)

  • legs tomorrow will be timed:
    30 sec Go!
    05 sec off
    x6 exercises

    prisoner reverse lunge
    archer squat
    alt. one leg glute bridge
    curtsy squats
    calf raises

    round goal is: 6 rounds!

    progression would be every workout I add 5sec to ONE round until I hit all 6 rounds 1minute per exercise!

  • Got a circuit for you:

    10 rounds, 30 sec rest between rounds:

    5 weighted pullups (or 10 body weight pullups)
    8 Weighted dips (or 15 bodyweight pushups)
    Weighted lunge x6 each leg (or 12 bodyweight each leg)

    Finish with 20 navy seal burpees and then run 1 mile.

    Goal is to finish circuit in under 20 minutes. Navy seals and mile run in less than 10 minutes. Good luck!

  • Does it make a difference if you switch up the lower days with eachother? (DL day first and then squat day) Amazing how you still reply to the comments, keep up the great work!

  • Hi, I’m starting calisthenics following your channel for progressing from frog stand (I can hold for 65 secs now with good balance) to handstand. How do you suggest I incorporate these exercises when I also need to intertwine them with the other progressions for the frog-to-handstand skill?
    Thank for your great videos, they are helping me a lot!:)

  • Thanks Sir. Please share more workout videos like these. More upper lowers splits new exercises. Push pull legs etc. With no equipments.

  • I don’t know about others, but I have viewed your Burpee tutorial multiple times

    In part because you’re the only YouTuber I have seen who actually gives any sort of a progression

  • So if i do upper/lower body split on upper for big muscle group (chest and back) i do 2-3 exercise and on small (bicep and tricep) 1-2?

  • Thanks for watching guys! Here’s the link to the PDF: let me know if you’re having trouble receiving it. Also, I’d really appreciate it if you gave me a follow on Instagram ( ) where I’m going to start posting a lot of the studies I come across but don’t include in my videos. Hopefully this video provides you with some insight as to how to incorporate my various science-based videos into your own routines, but let me know what other splits you’d like me to cover! I’m currently on vacation in Mexico and have some really exciting content coming up once I’m back later this week! Stay tuned!

  • I’ve never been a fan of cardio warmup before strength training. You still have to warmup the muscles you’re going to be working, why waste the time? Never made sense or seemed useful to me, I’d rather just warmup the target muscles and get a lather going that way.

  • Is this good for only muscle building, or is it also a good way to get lean and muscle? I want to both build muscle and get rid of my fat. Either way, once the gym is available again, I’ll start doing this

  • THE KING OF FITNESS… man the fact that you have 1.73k subs and not 1.73 mil pisses me off. When you get there fitness will be different.

  • Thank you! very informative this is my second year now training and needed new ways to practice different exercises for different muscle sections!���� You’re very clear and helpful when it comes to science based facts on what do best to better help your own individual fitness goals! Will follow thanks ��

  • I’ve heard about this split is the most effective for hypertrophic purposes. But in the upper body is a great amount of sets that in fact equals time. Supposedly to have hypertrophic gains you need around from 3 to 5 minutes to rest. However the training takes like 1.5 hour or more. Is it bad to train that long per day?

  • What if I cant go to a gym and dont have a bench to do these workouts with.
    Also. I noticed this doesnt really consider abdominal muscles.

  • I’d suggest deadlifting in shoes that are flatter and have thinner soles. I find my deadlifts to be stronger when I do that. But to each their own.

  • This is kinda like a Lyle McDonald generic bulking, mixed with linear periodisation. My question is the rep count… Surely you must use ranges? 4×10…x8, is quite hard to hit set on set, would you not do 9-11, 7-9, 4-6? Respective to your micro-weeks

  • Hey man, would this be a good programme for muscle building? I have been in the gym about 8/9 months but I feel my progress on my current programme is a bit slow. Thanks In advance����

  • Thanks for keeping it real Lee. There is so much nonsense in the fitness industry and misinformation. Its refreshing to see your videos with such a straight forward approach. I have been a subscriber for over 10 years. Keep it up

  • Gold! Absolute gold!! I may sound sheepish.. but thanks:)

    I just had a small doubt about this split. As you already answered to the pinned comment here, wouldn’t the chest work before the shoulder work affect the intensity of weights when we finally get to the shoulder pressing movements on the upper day?? Would it be wise if we start one upper day with chest focused pressing and another with shoulder focused pressing?

  • If you are working out at home and have a partner who will assist you, during a stretch have them use a roller of some kind on the stretched muscles. I’m a BIG fan of that for the lats.

  • Just came across this video as I’ve typically been doing a push / pull routine and fancied a change. Great content and easy to follow programme. Liked + Subbed ��

  • My work schedule forces me to lift three days a week if I follow the rule of taking a rest day after two consecutive days of lifting (which I do), so doing an upper/lower split has me alternating upper twice a week with lower twice a week (exactly like an ABA/BAB split would have you do). It works for now, but I need to get off of these 12-hour shifts, or at least time a caffeine infusion so I can go to the gym after I’m done at the work.

  • My new Upper/Lower Size and Strength Program is now available: So excited to be running this with you guys! The program will be $29.99 until next weekend ($39.99 regular price). This is easily my most unique program to date! Can’t wait for you guys to try these workouts.

  • This upper lower program is great! Recently startet with it and this program is what I needed to take my workout to the next level. Worth every dollar

  • Just out of curiosity as I’ve created a similar split to yours. How is it that your sets per week for quads, glutes, etc. is way lower than if i total up the sets per day. When I count out my quads after looking at both your two lower 1 and 2 I count 25ish times the quads are hit. Where did you get 19 compared to my 25? Lower 1 I see Squat, Leg press, Lunges and Lower 2 I see Front Squat, Lunges, and Leg Extension.

    I feel like I’m definitely over hitting my muscle groups past the 1020 sets per week.

  • Nice work. I like going to the gym but not everyday. Jumping jack are the staple of my warm ups also. I have reached my running goal for the year and I am starting to focus on HIIT home workouts. Thanks.

  • Incline dumbbell press makes my shoulders ache for some reason, so i tried lowering the bench to like 20 degrees and it felt better

  • Could you do a LISS vs HIIT from a health perspective?.I know the differences for weight loss but i have no clue on differences in cardiovascular/respiratory benefits

  • Hi, does anyone know how to reduce upper body muscle? I did a full body analysis and apparently I have more muscle mass overall than fat but it’s all mostly on my upper body. They said I need to lose 14kgs. Help.

  • I’m going to try this out for sure, starting tomorrow since I already went to the gym today but I’m tarting this tomorrow morning!! I like to workout first thing in the am with only preworkout in my system no food since 830 9pm the night befour so it’s focusing on fat, then only letting my heart rate get as high as 130bpm to stay in the fat burn zone it’s been working great for me so far but I’m going to try these split days for a change

  • Thank you a LOT! You provide amazing quality content, straight to the point, but always precise, and ALWAYS practical and useful. From the day I found this channel I’m going to the gym being sure of what I’m doing it makes a lot of difference in motivation and results.

  • Hey, Ryan shouldn’t we include some pulling exercises. I know it’s “Minimalist workout” but we could use a broomstick and a couple of chairs to do some rows at least.

  • Will I’m pretty sure you won’t read this, but I been following your program for a while now and I have gotten some great gains from it. I love the time I get to be off from the gym and not sacrifice hitting the muscles twice a week. Alternating between back and chest and legs and shoulders is great. Thank you will

  • Hey Jeff, I have pretty shitty knees that are genetically designed to get injured, with also a small history of knee injuries. When I squat or leg press, I found that taking a narrow stance while actively forcing the knees out minimized pain the most but i am not sure if this is safe.

    (I have slightly outward bowed shins, flat feet and knees that arent perfectly vertical when you look at them from the front. The make a shape similiar to this
    “/ \”)

  • plz plz plz make a video on NO EQUIPEMENT Lats exercise…

    i can work delts, pecs, leg, core, even biceps without any equipement…

    its only Lats for which i hav to use, exrcise bands, pull up bars or dbs…

    plz plz plz any floor based, wall based or doorways exrcise to work my lats!! highly needed wen I m traveling/staying in a hotel room…

  • I am from London and have been watching your videos for a while now. Learning and utilising the education you have provided as many gym rats over here have no understanding of science behind bodybuilding…

    Jeremy your an encyclopedia for the human body. You know the chemical formulas, the chemical reactions and the chemical equations. This has resulted you to simplifying most of our routine for the purpose of a healthy body, whether it’s for muscles, weight management and most importantly our movement of individual body parts.

    Admire your full dedication.
    I had to download your PDF guide to Upper and Lower workouts and test the actual program. All positive.

    Keep up the good… NO, not good, but GREAT work.

  • I totally agree with your philosophy on cardio. If you research it you’ll find that a lot of big professional wrestlers have died from or had heart attacks. Arnold Schwarzenegger has had major heart surgery. He’s since been advised to lift lower weights at higher reps. It’s vital to build a strong cardio system to support the extra weight you put on. Don’t just concentrate on the superficial everyone.

  • Hey guys, can you tell me what do you think of the workout I made? (I have been lifting 3 months and gained 3.5 kg of lean mass sofar.) It is a lower, upper body split.
    Upper body:
    Bench press 3×10
    Dumbel Flys or cable flys 3×10
    Weighted pull-ups 3xmax (min. 5 reps)
    Rows 3×10
    Standing overhead press 3×10
    triceps 3×12 (next upperbody training I do biceps curls 3×12)

    lower body (and abs):
    deadlifts 5×5 max weight (next lower body day i do squats 3×10)
    qadriceps extensions 3×10
    calves raises 3×15
    sprints or jumping on box
    hanging abs extension(don’t know how it’s called in english)

  • Hey Dr. Swole, I would like to get your opinion on my plan. I have been lifting for about 8-9 months (6 months seriously w/ dieting) doing full body 5×5 workouts 3 days a week. I feel like I am starting to pleateu, so with more time on my hands I am looking to change up my routine. My main focus is to build muscle as fast as possible, while also getting good strength gains. Do you think I am too much of a beginner to take on a 5 day upper/lower split? I have heard different opinions as to how long you should lift before you can take on higher volume programs.

  • I can’t do deadlifts or standing shoulder press because of my previous issues with Sciatica in my back can anyone suggest a good alternative to these two?

    I currently do alot of seated dumbbell shoulder press to substitute the standing press, and then just try and do more squats to substitute the fact I can’t do deadlifts…

  • Hi Will,
    Do you track your progress on a notepad/notebook or a phone App?
    If you use an App, which app is it? Or which App do you recommend?

  • Thanks for the quality content. For the archer squat, can you do the same leg 5-10 times in a row? I find that when I alternate I need to do way more reps to reach failure.

  • Do you feel like your triceps get enough work through the shoulder and chest movements? Is that why you really don’t isolate them until the 4th day with the overhead triceps [email protected]

  • Jeremy or anybody who may know, would it be more beneficial for strength gains to do a round robin and do all of these workouts in one round and then rest? Or just do 3 sets of each workout, one at a time?

  • just do antagonistic supersets for chest/back and even smaller muscle groups, makes the workout much more effective, even arnold knows this 50 years ago

  • So let’s say my gym is not too suitable for doing hip thrusts… Will I still get enough stimulus for my glutes to grow by doing lunges??

  • Seriously mate, out of all the YouTubers promoting diet and fitness, you seem the most honest and decent, I follow your vids trusting what your doing and saying is not just for monetary purposes, thanks heaps man

  • Little late, but do you have a favorite way/best way to track weight/reps/sets? I use the heavyset app on iPhone but didn’t know if you knew of anything better.

  • Don’t worry, even if most people watched this numerous times, they still would not be able to draft out a good program by themselves.

  • What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split is made for workouts 4 times a week which would suit me better. However i can’t help myself from questioning whether or not there is enough total volume for each muscle group with this split.
    I would appreciate if someone could comment there thoughts in this. Thank you!

  • hi doctor, I’m 16 years old and the gym is re opening tomorrow.
    I have been doing body weight excersizes over lockdown (pull ups,push up,). Do you think I should hop straight into this program or lower volume first week.

  • Hi. Thank you for the video. One question: Is it really enough to have only one training for each part in a day? I used to do Upper Lower previously as well but I used to hit 2 exercises for each part of the body. Now, after not training for a year I am starting again and want to know which is best?

  • Hey I was wondering can I do weights if I’m 12 years old cuz I’m trying to lose some weight for a girl and I really want to lose weight can you show me if I could

  • Lee, I oftentimes will go down or upto 2 reps for a couple of sets on my incline. I basically do what you do with the warm-up, but I just keep going or adding the weight. Is there anything wrong with this? To be perfectly honest, I have been lifting for 20 years now. Yet, I still enjoy going heavy on my major compound movements. Is this good or bad? Should I keep doing it or what?

  • I have been doing you full body program I like it. But is it better than full body? Also can I do RDLs on both days instead of dead lifts

  • Really informative and impressive video and U/L split! I want to run this but I’m currently cutting and trying to lose 1 lb per week. Should I run the program as laid out in the video or would it be best if I do fewer sets until I’m back on a bulk? Thank you!

  • If you liked this video, get my book that goes into depth on how to customize the program and run it long-term!

  • This is a perfect workout routine! It’s really in depth with anatomy and backed up with research. And even better I didn’t have to pay for workout template/routine ��

  • Why does Jeff still have wires on his air pods? Lol but fr just got his program and am loving it so much. I’m so excited to keep progressing.

  • Great video first of all. Very interesting idea to move arms to lower. What if we move shoulders to lower day as well (in which case lower days are more like full body) eg upper A, lower + arms + shoulders A, upper B, lower B (with arms and shoulders). Do you see any downsides? Also would doing shoulders after upper day be too fatiguing in your opinion, or would it be fine as long as total vol per muscle group remains in check?

  • Hey Doc. Was wondering how you could incorporate something like this for an athlete (preferably soccer or track and field). Btw awesome video!