Program 2: Upper / Lower Split

The upper lower body workout routine is just as it sounds, you train the entire upper body one day, and then you train the lower body the next day and vice versa. It’s an excellent training method and another one that is perfect for a beginner, as you can really focus on both portions of the both halves of the body efficiently and with more intensity. The upper lower split is one of the best way to build muscle mass, so here is the program below:

Upper Body Workout

Exercises Sets and Repetitions 1. Barbell Bench Press 5 Sets of 6-8 Repetitions 2. Barbell Overhead Shoulder Press 5 Sets of 6-8 Repetitions 3. Dumbbell Incline Chest Press 4 Sets of 8-12 Repetitions 4. Dips 3 Sets of 10-15 Repetitions 5. Barbell Skull Crusher 3 Sets of 10-15 Repetitions 6. Upright Rows 4 Sets of 8-12 Repetitions 7. Barbell Bent Over Rows 5 Sets of 6-8 Repetitions 8. V-grip T-Bar Row 3 Sets of 10-15 Repetitions 9. Wide Grip Lat Pulldown 4 Sets of 8-12 Repetitions 10. Chin-ups 3 Sets of 8-15 Repetitions 11. Dumbbell Alternating Curls 2 Sets of 10-15 Repetitions 12. Preacher Curls 2 Sets of 10-15 Repetitions 13. Dumbbell Side Deltoid Raise 3 Sets of 12-16 Repetitions 14. Dumbbell Rear Deltoid Fly’s 3 Sets of 12-16 Repetitions 15. Cable Face Pulls 2 Sets of 10 Repetitions

Lower Body Workout

Exercises Sets and Repetitions 1. Back Squats 6 Sets of 6-10 Repetitions 2. Dead Lifts 5 Sets of 6-10 Repetitions 3. Front Squats 4 Sets of 10-15 Repetitions 4. Leg Press 4 Sets of 15-20 Repetitions 5. Leg Extension 3 Sets of 15-20 Repetitions 6. Hamstrings Leg Curl 3 Sets of 15-20 Repetitions 7. Calf Raises 3 Sets of 15-25 Repetitions 8. 100 Rep Weighted Lunges 100 Repetitions As Many Sets As It Takes

This exercise routine is also a good option and an alternative for the beginner. If training full body 3 days a week is difficult, then give this program a go, it is slightly more advanced and involves additional exercises but will help you put on mass effectively. Train the upper body on day 1, the lower body on day 2, and rest on day 3, and then repeat this cycle again which means you will be training each muscle group twice a week.

The potential to build muscle with this program is great because of the high volume in combination with heavy compound lifts. I am currently doing this program so I am on the same platform as you (if you decide to give it a go).

to find out how to perform all of these exercises and more. Give this 12 week workout program a go and keep me posted.

moynul@simplymass.com

Let’s get bigger and better!