Choosing a Weekly Training Split Part 2

Check my previous post for part one. I'll be adding entries in this series all week. A second option is separating out upper and lower body workouts. This split is pretty self- explanatory, is simple to implement, and is an easy switch to or from full body routines. Upper workouts should include pushing, pulling, and carrying variations, and lower should include squatting, hip hinging, and lunging variations. This split will usually allow for at least a small amount of isolation work in addition to your compound lifts to hit specific muscle groups you may want to bring up. Rear delts often need some attention, as well as any opposing muscle groups to ones that get overused at work or in your hobbies. If you're lifting 3 to 4 times per week this works well, but if lifting 3 times per week, I suggest alternating workouts every time you lift, rather than Monday= upper, Wednesday= lower, Friday= upper, etc so you get equal amounts of work for both upper and lower (unless you specifically need to bring up one or the other), but completing both twice per week is generally preferable. An example week might look like Monday lower, Tuesday upper, Thursday lower, Friday upper. Sample workout: Lower- Goblet squat 3x8 Plate good morning 3x8 Split squat 3x10 each side Single leg dumbbell hip thrust 3x10 Leg extension 3x12 Hamstring curl 3x12 Upper- Cable row 3x8 Dumbbell chest press 3x8 Farmer carry 3x45 seconds Reverse fly 3x10 Bicep curl 3x12 Tricep kickback 3x12 each side