The 3x upper, 2x lower split that I use to maximize growth and still recover perfectly for the next session
Disclaimer - this is what works for ME, I’ve spent a lot of time nailing recovery, sleep, and volume control to do this split correctly. I’m sharing this if anyone else is looking for this type of split to focus on upper body frequency.
Upper 1 - one set for everything
Chest fly:
T bar row:
Single arm tricep push down:
Preacher curls:
Lateral raise:
Incline press
Single arm lat row
Hammer curls:
Seated overhead extension:
Lower 1 - 2 sets for everything
Quad extensions:
Hamstring curls:
Adductors:
Leg press:
Calf raises:
Back extension
Ab crunch:
Upper 2 - 1 set for everything
Chest fly
T bar row:
Lateral raise
Single arm push down
Preacher curls
Lat pull down
Shoulder press
Overhead tricep
Rear delt fly
Rest
Upper 3 - 2 sets
Chest fly
T bar row
Single arm push down
Preacher curls
Lateral raise
Incline press
Single arm lat row
hammer curl
Seated overhead extension
Lower 2
Quad extensions:
Hamstring curls:
Adductors:
Leg press:
Calf raises:
Back extension
Ab crunch:
Rest