Can someone give me a good upper/ lower 4 day routine?

please.
I’m switching from ppl

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  1. 1 month ago
    Anonymous

    upper/lower/upper/lower
    its not that hard

  2. 1 month ago
    Anonymous

    It should be easy to create one from your PPL

    • 1 month ago
      Anonymous

      upper/lower/upper/lower
      its not that hard

      How many sets per muscle group per week should I be aiming for? Currently i’m doing around 10 - 12 but once a week. Can I do 6 sets for chest, shoulders, back and same with legs?

      • 1 month ago
        Anonymous

        12 sets per week would be preferable to less. Do UL, one rest day, UL, two rest days, then repeat. I do this and I'm still seeing some gains even on a cut.

        • 1 month ago
          Anonymous

          Yeah i’m happy doing 12 sets per week. My question is if that’s enougy. Some people say you should do 24 for big muscles like chest but idk how you’re meant to do that properly without killing yourself.

      • 1 month ago
        Anonymous

        Why are you asking this moronic question? Why is everyone so fricking worried about volume and frequency? How about you go to the fricking gym, lift and see what happens to your lifts? If you cannot progressive overload doing less, do more. If you cannot progressive overload and you do shit ton, do less. ????? How is nobody able to figure this out? WHAT MATTERS IS GAINS. IF YOU ARE NOT LIFTING HEAVIER AND OR MORE REPS, DO SOMETHING ELSE. Frick does it matter if you are doing something thats scientifically optimal, but you are not making gains?

  3. 1 month ago
    Anonymous

    What's wrong with PPL.

    • 1 month ago
      Anonymous

      Can’t really do everything twice per week with it.

      • 1 month ago
        Anonymous

        What parts are you unable to do?

        • 1 month ago
          Anonymous

          well p/p/l is 3 days of different exercises. I want to go 4x a week so obviously I can’t train everything.

          I do
          chest/ tris
          back/ bis
          legs/ shoulders
          chest/ tris again because my chest is shit.

          • 1 month ago
            Anonymous

            I do it like this:
            UxLxUxLxx

            You can also squeeze in a few sets of arms, back, and shoulders on lower body days, and focus more on chest and heavy pulls on upper body days.
            The workouts are long but you can do alternating sets for biceps/triceps, chest/back, and I've never had issues with recovery with this split.

            • 1 month ago
              Anonymous

              The problem is he wants do stick to a 7-day week schedule.
              And if you want to do extensive bodybuilding and do all exercises to hit every body part on a strict
              >ULxULxx
              you will run into issues with joint recovery (shoulder/back) between sessions or do a lot of shit volume because sessions will take forever when you are not even 100% fresh to begin with.
              That's why bodybuilders split the upper body into two days.

              >UxLxUxLx
              that's alright. Even UxxLxxx is fine if you go hard enough.

  4. 1 month ago
    Anonymous

    [...]

    >All Sisyphus' joy is contained therein. His fate belongs to him. His rock is his thing. Likewise, the absurd man, when he contemplates his torment, silences all the idols. In the universe suddenly restored to its silence, the myriad wondering little voices of the earth rise up. Unconscious, secret calls, invitations from all the faces, they are the necessary reverse and price of victory. There is no sun without shadow, and it is essential to know the night. The absurd man says yes and henceforth his efforts are unceasing.
    I wish you doomerbait posters would just have a nice day already.

  5. 1 month ago
    Anonymous

    Will someone tell me what the point of doing this over full body is? Is it just too much stress to do a full body workout as an intermediate?

    • 1 month ago
      Anonymous

      full body + accessories can take a very long time. and yeah, full body can just be too much stress for some people if they don't recover great and go hard on multiple exercises. e.g. if I go too hard on a full body workout, I often can't fall sleep.
      but if it works for you, then that's fine.

  6. 1 month ago
    Anonymous

    My perfect UL:

    A
    >bench x 3
    >incline bench x 3
    >ohp x 3
    >rear delt flies x 5
    >triceps and forearms superset x 3

    B
    >squats x 3
    >RDL x 3
    >hor. pull x 5
    >vert. pull x 5
    >biceps and calves superset x 3

    >b-but not enough volume for X
    shut the FRICK up, have fun spending six hours at the gym

  7. 1 month ago
    Anonymous

    u1
    ohp, pullup, bench, bbrow (do triceps and forearm accessories)
    u2
    dbohp, chinup grip pulldown, db bench, dbrow (do biceps and forearm accessories)
    l1
    low bar, high bar, front and bulgarian split squat or lunges, do hip adduction and seated calf raises as accessories
    l2
    deadlift, taipei pulls or rdl, hip thrust, do hip abduction and standing calfraises as accessories

  8. 1 month ago
    Anonymous

    Upper 1:
    >pulldowns or pullups
    >bench press
    >deadlift
    >ohp
    >rear delt exercise
    >neck training

    Leg 1:
    >Squats or Leg Press
    >Leg extension
    >Calf raises
    >ab exercise

    Upper 2:
    >Chinups or reverse grip pulldowns
    >Dips
    >Bicep curls
    >Triceps extension or pushdowns
    >wrist curls
    >reverse wrist curls
    >neck training

    Leg 2:
    >Squats or Leg Press
    >Leg extension
    >Leg curls
    >Calf raises
    >ab exercise

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