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    Upper Lower Split by Mantas Eitmon

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    Leafas
    The document outlines a 4 day per week training split program with upper and lower body focus on alternating days. It includes exercises, sets, reps, and rest times for the lower and upper body workouts on Mondays, Tuesdays, Thursdays and Fridays. Wednesdays, Saturdays and Sundays involve rest or ab exercises. Brief cardio is prescribed for most days after workouts. The program is suggested for lean bulking and utilizes reps in reverse training.

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    Upper Lower Split by Mantas Eitmon

    Uploaded by

    Leafas
    80 views6 pages
    The document outlines a 4 day per week training split program with upper and lower body focus on alternating days. It includes exercises, sets, reps, and rest times for the lower and upper body workouts on Mondays, Tuesdays, Thursdays and Fridays. Wednesdays, Saturdays and Sundays involve rest or ab exercises. Brief cardio is prescribed for most days after workouts. The program is suggested for lean bulking and utilizes reps in reverse training.

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    The document outlines a 4 day per week training split program with upper and lower body focus on alternating days. It includes exercises, sets, reps, and rest times for the lower and upper body workouts on Mondays, Tuesdays, Thursdays and Fridays. Wednesdays, Saturdays and Sundays involve rest or ab exercises. Brief cardio is prescribed for most days after workouts. The program is suggested for lean bulking and utilizes reps in reverse training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    80 views6 pages

    Upper Lower Split by Mantas Eitmon

    Uploaded by

    Leafas
    The document outlines a 4 day per week training split program with upper and lower body focus on alternating days. It includes exercises, sets, reps, and rest times for the lower and upper body workouts on Mondays, Tuesdays, Thursdays and Fridays. Wednesdays, Saturdays and Sundays involve rest or ab exercises. Brief cardio is prescribed for most days after workouts. The program is suggested for lean bulking and utilizes reps in reverse training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    TRAINING SPLIT: PROGRAM TYPE

    MONDAY: LOWER POWERBUILDING


    TUESDAY:UPPER PROGRAM
    WEDNESDAY: REST (ABS)
    THURSDAY:LOWER
    FRIDAY:UPPER
    SATURDAY:REST (ABS)
    SUNDAY:REST (ABS)

    CARDIO SECTION:
    MONDAY: 15MIN - AFTER WORKOUT BIKECYCLE
    TUESDAY: 15MIN - AFTER WORKOUT BIKECYCLE
    WEDNESDAY: REST
    THURSDAY: 15MIN - AFTER WORKOUT BIKECYCLE
    FRIDAY: 15MIN - AFTER WORKOUT BIKECYCLE
    SATURDAY:REST
    SUNDAY:REST
    KRISTUPUI-15MIN IŠVISO ,O TITUI-15MIN PO BIŠKI
    DIDINSIM
    FOR CUTTING/BULKING\MAINGAINING

    I SUGGEST DOING THIS SPLIT ON LEAN BULK

    WHAT IS RIR?

    REPS-IN-REVERSE
    STARTING POINT: MONTH 3
    BARBELL BENCHPRESS
    SQUAT BARBELL BENCHPRESS
    DEADLIFT SQUAT
    OVERHEADPRESS DEADLIFT
    OVERHEADPRESS
    MONTH 6 MONTH 9
    BARBELL BENCHPRESS BARBELL BENCHPRESS
    SQUAT SQUAT
    DEADLIFT DEADLIFT
    OVERHEADPRESS OVERHEADPRESS
    DAY 1 - LOWER (MONDAY)

    EXERCISES SETS REPS RIR REST TIME

    LEG CURLS (CONTROL WEIGHT SQUEEZE 3 11 1 1-2MIN


    AT THE TOP)
    LEG EXTNESIONS (CONTROLLED) 3 11 2 1-2MIN
    DEADLIFTS 3 9 2 1-3MIN
    SMITH SQUAT (DEEP) 3 8 2 1-3MIN
    SEATED CALF RAISES 4 14 0 1MIN

    DAY 2 - UPPER (TUESDAY)

    EXERCISES SETS REPS RIR REST TIME

    BARBELL BENCH PRESS (ARCH BACK) 3 8 1 1-2MIN


    LAT PULLDOWNS 2 10 2 1-2MIN
    DUMBELL INCLINE BENCH 3 7 1 1-2MIN
    BARBELL ROW 3 18 3 1-4MIN
    SEATED SHOULDER PRESS 2 10 1 1MIN
    LATERAL RAISES 2 12 3 30SEC
    BICEP CURLS 2 10 0 1MIN

    DAY 4 - LOWER (THRUSDAY)


    SETS REPS RIR REST TIME
    EXERCISES
    LEG ABDUCTORS(MEDUIM WEIGHT) 2 15 2 1MIN
    PENDULUM SQUAT 3 10 1 2MIN
    ROMANIAN DEADLIFTS 3 9 3 1MIN
    ONE LEG CURL 3 10 2 2MIN
    STANDING CALF RAISES 4 14 0 1MIN

    DAY 5 - UPPER (FRIDAY)

    SETS REPS RIR REST TIME


    EXERCISES
    DUMBELL BENCH PRESS 3 10 8 1MIN
    ASSISTED PULL-UP 3 7 8 1MIN
    BARBELL CLOSE GRIP BENCH PRESS 3 10 9 1MIN
    V-BAR TRICEP EXTENSIONS 3 12 8 1-2MIN
    LOW ROW(SQUEZE) 3 11 8 1MIN
    REAR DELT FLYES CABLE 3 10 9 1MIN
    PEC DECK 2 12 9 1MIN

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