Best Upper/Lower Training Split 🏆

[0:00]Here it is, my brand new upper lower hybrid split, kicking off the second mesocycle of the year with the baseline series. Here we go, kicking off the first of three upper days with upper A, chest, back, delts and arms. We'll have a heavy pressing movement followed by some short precision chest work before hitting an upper back focused movement, followed by a side delt movement, a bicep movement, a tricep movement before we move into our low intensity steady state cardio. Day two, lower A, this is going to be quad focused. Starting with a seated hamstring curl before moving into our heavy lifts, our leg press, our hack squat and bazooka Bulgarians. After that it's leg extensions for the quad fam, followed by some calf work and finally core. This program launches on Monday and you can do the first week of it completely free. Just hit that link in my bio to join us. Day three is upper B, this is again chest, back, delts and arms. We're going to lead this session with an interior delt press for our shoulders, followed by another heavy chest pressing movement, a horizontal pull for those lats, some more side delt work, a forearms and hits prints for cardio. Day four is lower B, this is going to be our glute and hamstring focused lower day. We got a heavy RDL for our hinge pattern, followed by some hip thrust, lying leg curls, some calf raises, and a brutal finisher of what we call the pain fray, walking lunges until you die. And if you get off the floor after that, we're going to finish up with some core work. Day five is upper C, this is chest, back, shoulders, no arms. We got some more heavy chest and back work before we move into our side delts, some chest flies and finishing this one up with some low intensity steady state cardio. And finally, day six comes the highly requested all out arm day. We're going to alternate back and forth between tricep and bicep movements, shifting the bias between them to make sure that we've got our entire bicep and tricep covered effectively. I'm also going to sneak a little finisher in there before we move into cardio. We're back to our low intensity steady state. And that's it. Day seven is our rest day. I have a dedicated mobility routine that I really encourage my team to do before we move into the next week and do it all over again.