How to build muscle? This upper lower body split program should help you with that.
It is not straightforward and easy at all. There are many factors to consider, from what you are eating, to genetics, and also the amount of training and what type.
A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres.
Hypertrophy is simply the increase in the size of an organ or tissue through the enlargement of the cells that comprise it. The upper lower body split program is training guide focused on hypertrophy.
Remember, this plan is not designed to improve strength or power. This program is strictly for the purpose of gaining serious muscle size.
- Main Goal: Build muscle
- Program Duration: 10 weeks
- Days Per Week: 4
- Time Per Workout: 45-60 minutes
Weekly Training Schedule – How to Build Muscle
- Day 1 – Upper Body
- Day 2 – Lower Body
- Day 3 – Off
- Day 4 – Upper Body
- Day 5 – Lower Body
- Day 6 – Off
- Day 7 – Off
Workout description
The upper / lower body split works well both with and without a training partner. If training with a partner, keep rest periods brief. After your partner’s set is finished, you should waste little time before hitting your next set.
Each training day is balanced. You start by challenging major muscle groups with 3 sets of a compound or taxing machine exercises.
Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3-second negatives.
Lastly, you work smaller muscle groups with 3 sets each, using 3-second negatives when it makes sense.
Upper Body Training Days
Upper body training days follow this scheme:
- Chest – 3 sets, compound
- Back – 3 sets, compound
- Shoulders – 3 sets, compound
- Chest – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Back – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Shoulders – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Triceps – 3 sets, isolation or machine/cable exercises. Use 3 second negatives when it makes sense.
- Biceps – 3 sets, isolation or machine/cable exercises. Use 3 second negatives when it makes sense.
Lower Body Training Days
Lower body training days follow this scheme:
- Quads – 3 sets, compound
- Hamstrings – 3 sets, compound
- Calves – 3 sets, taxing machine or isolation
- Quads – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Hamstrings – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Calves – 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
- Abs – 3 sets, isolation or machine/cable exercises.
- Abs, Lower Back or Obliques – 3 sets, isolation or machine/cable exercises.
Source: Photos courtesy of CrossFit IncUpper Lower Body Split Program
- DAY 3 – REST
The upper lower body split program is just one of many programs you can follow to gain muscle mass and look better. If you want to try a different one, give this one a chance.
How to Build Muscle: The 6 Day Split Program
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.