The upper lower split

The Upper Lower Split

Are you looking for a training routine that is both effective and manageable? The Upper Lower Program, also known as the Upper Body Lower Body Program (UB/LB) or the Upper Lower Split, might be the solution you are looking for.

Wat is een Upper Lower Schema?

The Upper Lower Split is simple: you divide your workouts between the upper body and the lower body. Unlike other routines, this approach specifically targets the muscle groups of each area.

Why Train with an Upper Lower Split?

Advantages of a UB/LB Split:

• Elevated Training Frequency:You train the same muscle groups 1.5-2 times per week, which is beneficial for muscle growth.
• Improved Recovery:There are several rest days between the upper body and lower body workouts, allowing you to recover better.
• Focus on Quality:It forces you to think about your core exercises, placing the emphasis on quality.

Disadvantages of a UB/LB Split:

• More Variety Needed for Advanced Users:Advanced athletes may need more variety for optimal muscle growth.
• Possible Overload:It can be difficult to fit all the important compound exercises into one workout, which can affect your recovery.

 

Who Is a UB/LB Split Best For?

• For Beginners:With a training frequency of 1.5-2 times per week and a focus on quality, it is ideal for beginners.
• For Intermediate Users:A 3-4x UB/LB split works well for them because they don't need more than 2 exercises per muscle group.
• For Advanced Users:Advanced users may require more variety and training volume, which calls for a different approach.

Example Upper Lower Body Schemes

Upper Lower Split 4 Days:

Upper Body:

1. Chest: Bench Press
2. Upper Back: Barbell Row
3. Shoulders: Dumbbell Press
4. Lats: Lat Pulldown
5. Triceps: Triceps Extension
6. Biceps: Biceps Curl

Lower Body:

1. Thighs: Front Squat
2. Buttocks & Hamstrings: Romanian Deadlift
3. Thighs: Split Squat
4. Hamstrings: Leg Curl
5. Kuiten: Standing Calf Raise
6. Abs: Pallof Press

Remarks:

• 2x per week the same schedule.
• Option to create separate upper and lower body days for more variety.

Upper Lower Split 4 Days (Extra Variation):

Upper Body:

1. Lats: Chin-Up
2. Shoulders: Overhead Press
3. Upper back: High Cable Row
4. Chest: Incline Dumbbell Press
5. Biceps: Biceps Curl
6. Triceps: Triceps Extension

Lower Body:

1. Buttocks & Hamstrings: Romanian Deadlift
2. Top Thighs: Leg Press
3. Hamstrings: Leg Curl
4. Thighs: Leg Extension
5. Kuiten: Seated Calf Raise
6. Abdominal muscles: Pallof Press

Combination with other 2 trainings for more variety.

Summary of the Upper Lower Split

An Upper Lower Split, also known as Upper Body Lower Body Split (UB/LB) or Upper Lower Split, is an effective way to promote muscle growth. With a higher training frequency, more rest days for the same muscle groups, and an emphasis on quality, it is ideal for beginners and intermediate trainees. However, advanced trainees may require more variation and training volume.

Experiment with different setups and find the Upper Lower Split that best suits your fitness level. And don't forget, consistency is the key to success on your fitness journey. Happy lifting!