Upper–lower split programme
The upper–lower split is a flexible programme that works with three or four training days a week. Sessions stay shorter than in a full-body programme.
You will need
- Gym membership
- Training log
Steps
Choose your rhythm
Four days: upper–lower–rest–upper–lower. Three days: alternate so the rotation continues into the next week.
Upper-body session
Lower-body session
Example upper-body session
Example lower-body session
Vary the exercises
Add load
Review every month
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