Your muscles need about 48 hours to fully recover without loss of strength. That means you can’t train the same muscle group two days in a row if you wish to have an effective workout. This limits the weekly frequency of the exercises.
Among the many ways that have been tried in the past as an attempt to optimize between the rest periods and frequency of the workouts, the upper/lower split is the best way to do that.
In the upper lower split workout plan you segregate the exercises in the upper body and lower body movements. On any workout session, you perform either upper or lower body exercises only. This arrangement makes it possible to squeeze in a higher frequency of the exercises without compromising its effectiveness.
A U/L program is much more than just splitting the exercises into two types. A training program based on upper/lower workout split can be an effective strength improvement program, a bodybuilding program, or a powerbuilding program. The structure of the workout program depends on the ultimate fitness goal.
Utilizing the split of upper lower workouts in these U/L programs promises you faster results as the training routine can accommodate optimum frequency or the exercises without compromising on rest periods.
We have brought the popular upper lower split workout plans together on our website.
4 Day Cable Machine Upper Lower Split Workout Routine (with PDF)
4-Day Machine-Only Upper-Lower Workout Routine (with PDF)
Justin Woltering’s Workout Routine and Diet Plan
Ashley Nocera’s Workout Routine and Diet Plan
Steve Weatherford’s Workout Routine and Diet Plan
Kristi Noem’s Workout Routine and Diet Plan
Tom Ellis’ Workout Routine and Diet Plan
2 Day Split Workout Plan
7 Day Workout Plan (with PDF)
Among all these programs listed above, you can choose the one that suits your training requirement. Every program we have included in the list above utilizes the upper lower split workout plan. These programs offer you a workout plan that can accommodate optimum frequency and delivers the results in the shortest possible time.
If you see the list above, each program makes use of the upper lower split as a base of the program structure but differs from each other in terms of the number of workout days in a week, duration of the cycle, program goal, target users, etc.
Before choosing any workout routine from these, you need to first examine where you stand and where you want to reach in terms of fitness, strength, and bodybuilding goals. This will provide you a base to select a suitable workout program.
If you are a novice and can spare time for just two workout sessions per week, we have a workout program to match your requirement. If you are an intermediate or advanced level lifter, who can take high-intensity workouts at a higher frequency then there are workout plans that have 5 or even 6 workout sessions per week.
You can choose the workout routine depending on the intensity and frequency of workouts, your fitness level, and the resources available to you. Almost all the workouts in the above-mentioned workout programs can be performed at a home gym or a gym club.
For any program you choose, you will find a comprehensive guide to it on our website. Even the spreadsheet needed to follow the program and track the progress is included in the program guide. If you choose to follow a workout routine from our website, you don’t have to look anywhere else for any information regarding that program. We have taken care of bringing every bit of information in one place for you. All you have to do is read and follow the program and relish the results.