The Best Science Based Workout Split To Maximize Growth The upper lower split is an extremely versatile style of programming that works well for beginner to advanced bodybuilders. here i walk you through how to se. The upper lower split. one popular option is to train certain groups of muscles together during each science based workout. an example of this is the upper lower split, which is a 4 day workout split. essentially, the upper body is trained on one day and the lower body on the next. this is followed by a day off. the same two day routine is then.
Best Science Based Upper Lower Split Full Workout Program Explained Day 2: lower workout #1. day 3: rest. day 4: upper workout #2. day 5: lower workout #2. day 6 7: rest. this is perfect for recovery. which actual days of the week those are is up to you (i.e. it could be m, tu, th, f or w, th, sa, su). either way, this spacing of sessions is ideal. Push pull legs routine: best science based push workout. so to sum everything up for you, here’s what your push workout could look like: incline barbell bench press: 3 4 sets of 6 8 reps. standing dumbbell shoulder press: 3 4 sets of 10 15 reps. paused flat dumbbell press: 3 4 sets of 8 12 reps. Below are two 3 day upper lower splits: one that emphasizes the upper body and another that emphasizes the lower body. choose whichever suits your goals best, or alternate between them every 8 to 10 weeks of training. for both routines, leave at least one day of rest between each workout. note: the deadlift features in both versions of the 3. This upper lower split routine is designed as a 4 day per week regime and you’re free to add in whatever you want to in between (e.g. exercises, cardio, etc). although, we advise against working the same muscle groups with the same weight and level of intensity as this can lead to overtraining. get fitter, faster.
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