Now that’s not automatically a problem, but the potential is there. So by training chest one day and shoulders the next, you’re actually training shoulders on both days.
For example, the shoulders are involved during most chest exercises (sources here and here). Among the many problems with schedules like this is the potential for problems with overlap. Most of the routines people use involve “body part splits.” You know, something like chest on Monday, shoulders on Tuesday, arms on Wednesday, back on Thursday, and legs on Friday. It prevents overlap better than most splits.And most versions of upper/lower easily allow for this ideal frequency to be met. Research (sources here and here) and real-world experience has shown us that, for most people with most goals, training every body part about twice per week works better than training each body part just once per week. Most scheduling options allow for an optimal training frequency.I’ll be showing you all of these different versions in a second, so you’ll see exactly what I mean. Regardless of how many days you can work out per week, or which specific days you can/can’t work out on, there is almost always a version of this split that will fit your schedule. It has a ton of different scheduling options.While there are plenty of benefits to this type of routine, I’ve found that there are three that stand out the most: For someone looking for more glute emphasis, I’ll typically include one specific glute-focused exercise on top of that. deadlifts, squats, split squats, lunges, etc.), and for many people, that’s sufficient. Why potentially 0 exercises for glutes? Because so many other lower body exercises already hit the glutes (sources here, here, and here) to some extent (e.g.
Also note that the lower back, which is technically a part of the upper body, is often considered part of the lower body workout simply because it’s involved ( source) in so many compound leg exercises (deadlifts, squats, etc.). Here’s what that means in terms of body parts being targeted, along with the amount of exercises I’ve found to be ideal for each.Ībs are typically trained along with the lower body. On this day, you’d train the entire lower body to some degree. Here’s what that means in terms of body parts being targeted, along with the amount of exercises I’ve found to be ideal for each. On this day, you’d train the entire upper body to some degree. The upper/lower split is a type of workout schedule that divides the body up into just two groups: upper body and lower body.Įach group is then trained separately on its own day, like this… The “Upper Body” Day Here’s everything you need to know about it… What Is An Upper/Lower Split? It’s the type of workout routine I recommend most often. It’s well balanced, can be adjusted for so many different schedules (2, 3, 4, or 5 workouts per week), and it works extremely well for building muscle, losing fat, gaining strength, and more.
The upper/lower split is probably my favorite weight training split of them all.
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