Find my guide to upper lower splits here: askdrswole.com/ If you’d like a free copy of my exercise substitution lists, follow me on IG (@dr_swole), DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs
Great set up. I'm 67 yrs old been lifting since 15 yrs old been a gym trainer in 3 gyms thru my lifetime. I'm currently using the upper/lower split I set up like this. Mon and Thursdays chest and back. Tues and Friday legs and shoulders. Wednesday and Saturday arm's. I recover better this set up at my age but can do 6x8 on everything get great results. As you said this type of workout can be arranged different ways for great results. Keep up good teachings.
This is brilliant. I am a beginner currently 7 weeks into an upper lower split. I considered trying push pull legs next but no because I can’t imagine not doing antagonistic supersets to save time! So I think I will try your version. I’ve already been adding in volume but not as much as your high volume version. Great video, well done.
Right now I am doing Jeff nippards upper lower program, it's actually pretty similar to this, which I find great because now I am ensured that the program I am using is good and I have some new inspirations to make my own plan. I always searched for an upper lower body program where I don't have to do the same exercises all over again, so I love those alternating programs
Only issue might be, do you find you’re fatigued for heavy compound back movements after doing main leg movements? For instance, having to barbell row after squats/ deadlifts
@@DrSwole I started incorporating upper back movements into lower body days early into my training. When I first started, it was difficult but this subsided after a month. I also don’t train the barbell row using the same set/rep ranges as I do for the squat and deadlift (2-4 sets of 6-12 vs 1-3 x 4-6 respectively). If I were to try to push progression in low rep ranges on the barbell row, there would definitely be a concern for fatigue management, but it’s definitely doable after the novice stage.
@@DrSwole Mostly hypertrophy for mass, but I’d like to develop more strength on my compound lifts as well. I’ve been running a PPL but considered switching to Upper/Lower.
👀... I thought this was a pure Push/Pull split for a minute - at first glance... But this is a pretty clean split; I like the idea of separating the workouts more, for better recovery.
@@DrSwole That would be good; a Dr. Swole Push/Pull split 😃. Currently I'm hitting everything roughly twice a week... Well, not really - I was doing full body 3× a week (M/W/F), with arms on Saturday. Minimalist full body workouts... But it's now since evolved into a custom/hybrid split: Full body ~ Upper ~ Full body Arms ~ ...Full body and Upper days are minimalist - which means that I only directly hit my back, chest, shoulders, and legs on these days - at the exclusion of my arms (which are hit directly on their own day), and every body part is worked with one exercise only; two for legs (primarily squats & Romanian deadlifts)... So roughly 2-3× a week per body part.
@@DrSwole ...😃 Full body/Upper/Full body/Arms Direct stimulation (frequency): Back, chest & shoulders: 3× a week. *Light isolations primarily for my larger upper body parts on Friday; Monday is moderate intensity; Wednesday is my heaviest (and shortest) focused Upper day - heavy dumbbell rows/flat barbell or dumbbell presses/dumbbell shoulder presses, for example. Legs: 2× a week. *I feel that legs only need to be hit 2× a week - as leg workouts take much more out of me and take longer to recover from. Arms: 1× a week. *Moderately high volume; I've found out that I can workout my arms better in isolation... Indirect stimulation (frequency): Arms: 3× a week. *On top of the solo arms workout on Saturday. ...I've found out that it's easier for me to workout like this - focusing on just 4 main muscle groups, minimalistically, on my full body days; heavy Upper; arms isolation 💪... Full body (moderate) ~ Upper (heavy) ~ Full body (light) Arms (moderately high volume) ~ ...Just 4 days per week total. My current split. 🗒
I just looked at your subscriber count and you deserve so much more than you do right now! People would pay quite a bit for these types of programs but I can tell you're here to help the people! I'm so glad that I stumbled across one of your videos because this channel is so informative and it allows me to learn more about exercising! The fact that your programs are based on science and you also have a medical degree just boosts up your credibility on this sort of topic! I don't know whether or not this tip will benefit you or not for content creating but I feel like you should have a voice-over of the topic you're explaining but show clips of you working out and have a graph if you need to explain to the audience how it should look like! Edit: The content part is what I see from most big channels that showcase exercising! This is completely opinion based but I do want to see you grow as a content creator because I wish I had someone like you earlier when I started off lifting!
@@DrSwole Right now I’m aiming for a more toned out body bc I’m satisfied at where my PR Max is with my deadlift and squat (Bench was put on hold bc of an injury I caused by skateboarding)! I used do a PPL program but recently changed into an UL program as it allows more flexibility with my schedule and I can focus on hypertrophy with it better!
Great Video! Informative and beginner friendly, and a free well designed program ! However one thing i dont really agree is that chest and back superset, it could be quite cardio demanding if you put benchpress and Pull up together as a superset... i do it before and most of the case my performance is a bit dragged down by my lung.
I think that's reasonable to say. How much you decide to superset is largely personal preference in that regard. If it impacts your performance then it's not ideal
Great program! It has been 2 years since I don't go to the gym, coming back this week. I usually workout with my wife and this training routine is perfect for us. 2 days upper, 2 lower. How long do you recommend following this workout plan? And what do to next? Our main objective is hypertrophy. We can go 4 times/week to the gym.
New sub. Nice routine! I would just take a day off between every workout. You will hit everything every four days or twice every eight days. Fine if you don’t care about working out always on the same days. And I would just do one upper and one lower. Then change the exercises periodically.
Geek squad checking in. I have been doing many program. Recently been doing full body every other day. The off day is legs & light intensity walking (Preferably 10-15Ibs dumbbells each hand) walking for 45mins to 1 hour, to burn fat.
Just recently add this routine Dr. Hope this will go well because I'm planning to do 12 months transformation video in couple of months time. I have been experimenting with different approach that I learned from fitness UA-camrs. Hopefully would lean out more & stay around 160-165Ibs Range. Most of routine is basic calisthenics with added weights in between. 🙂
Great video man! Just wondering, is adding a day between with arm and shoulder isolation a good idea? Working on compound movements of push, pull and rows on the upper days and having a dedicated arm day in the middle? This would save time and allow for more isolation on the arms. I'd love to hear your thoughts
People complain about long upper body days. My typical bro split looks like 12 sets for chest, 9 for tricep (sometimes 12). 12 sets for back, 9 for bicep. That's 21 sets. Takes me 60-90mins.
There needs to be a modified version of this where the chest, back and legs hit atleast 12 - 16 sets per week. While shoulders 10-12 sets and arms atleast 9 sets a week.
I would say a good full-body workout is way better for a beginner than an upper / lower split. A beginner does not need this much muscle stimulation at all. This is more for intermediate and even advanced.
noob question here , been in the gym for some months so far , I used to do the PPL UL split 5 days a week , but now I can no longer do the 5 days everyweek as I used to , just 4 , and some times 5 , so I decided to move to this split , but my question is , in case I can go to the gym that extra day , what excersice do you suggest me to do ? , some people told me to do some core , others to do only cardio , others a mix of both....my goal is to lose fat (50 pounds to go ) , gain some muscle and be overall healty , not really aming for powerlifting or to get lean.
@@DrSwole definitely! it’s being somewhat hard for me to study everything i have to in a day and still finding 1 to 2 hours to get a workout and a cardio session in.
I think squatting before deadlifting is safer because your lower back is not tired when squatting versus it could get tired after deadlifting which could be a safety issue.
@@DrSwole someone told me thier back was tired after deadlifting and because it was tired when squatting thier back rounded. It was because his back was tired his technique got worse.
Hey doc thanks you so mush for this program your not gona believe how much you have helped me i just want to ask a question : can i add more back workouts on upper boddy days ? because the thing is that i dont think im hitting all my back muscles
Hey dr swole thank you for this great plan. I’ve added 3 sets of chest flys so I’m doing 23 sets on upper days. I just wanted to know what is the best level of intensity for this program . Should I aim for 3-1 reps short of failure on my sets? Or should i train to failure on one set on each exercise? Im doing reverse pyramid sets. So would you say I should train to failure on that first set of the exercise when the load is heaviest? How would you approach the intensity of this program?
I can't do many chin ups. Maybe I'll get 2 at body weight. Should I be doing them at body weight during the workout, or should I be doing them maybe banded?
i was doing bro splits .. Im going to do this UL off UL off off routine.. My question is can i add more movements on chest ,shoulder and back on the upper days like flies, and workout for lower chest, Shrugs etc days as these are my weaker muscle groups and need hypotrophy..will it help building muscle mass ?
@@DrSwole i don’t know if it the right way; but I am doing modified ppl. Pull , legs, push, and legs. 4 workout per week. But thanks to you after I saw your video, next time I will try u/l split. In the past I found upper days to long. Next time I will put arms with legs. My schedule allows only 4d/w. Thanks
Hello. I would like to lose some weight as well as gain muscle. Should I do some cardio after every workout and how long should the cardio be. I'm already on a caloric deficit but want to lose belly fat.
Hey! Thanks for putting out this program, it looks great! Quick question. If I wanted to add some rear delt work in (facepulls, reverse flys etc.) where would sub them in for?
Hey Dr. Swole, two questions about this awesome split: 1. I have about 6 months experience lifting, but haven't stuck to a consistent routine. I recently tried your 6-day Arnold Split for intermediates for about 2 months and made marginal gains assumingly because I did too much volume too fast. If I switch to a lower volume program like this one, do you think a beginner would benefit? 2. What's the progression scheme for the heavy compounds? Do we add weight such as 5lbs each week for uppers 10lbs for lowers?
By your recovery. A total beginner would typically experience bad DOMs and might only be able to do one upper/one lower session in a week. Monitor your recovery and if no muscle soreness from one session to the next you can slowly add more sets until you find the sweetspot
Hi Dr. Swole, very much appreciate all the information that you've posted on UA-cam. Very helpful and I've learned a lot from the channel. Can you make an Upper/lower Split program with Medium Volume and also about Gyno Surgery?
@@DrSwole I just got back to the gym for 3 weeks and currently using this upper/lower split. I make progress with this program and progressive overload. I add reps first then add weight if I can. I use 1-2 RIR. If my workout is under 45 mins then I will add extra sets. I’m aiming for 1 hour training. Im not overtraining like before and feel very good. I really want the medium volume of this program because I think I can only add sets to a certain point for the low volume one and jumping from low volume to high volume may not be best. I also replaced ez bar upright row with lateral dumbbell raise. I had a light shoulder pain doing upright row before.
@@DrSwole thanks. Can’t wait for your next videos. I also just watched your mini cut video and you mentioned “your body gets tired after being on calories surplus for a long time”. I didn’t know it and I thought it only happens when being on calorie deficit. It would be interesting to watch a video about it and what to do after . I’ve never seen one on UA-cam
Thanks for this upper and lower split workout plan. I hope for more informative videos like this to help people that are starting on their fitness journey . I have a question, whenever I had my workout first thing in the morning, I will have a moderate to severe headache around the forehead area in the afternoon or in the evening that would last for hours. What do you think the cause of it?
Is indirect biceps and triceps volume from push and pull movements counted as well ? In other word do beginners needs to do isolation movements for arms or just increase the volume for chest back and shoulders will be enough weekly volume to grow arms
Great question. I think it depends on how much time you have. Compound chest and back work will probably give you a lot of your arm gains as a beginner but I still think you'd benefit from direct work
Just the same as would produce the best hypertrophy. The main role of weight training in fat loss to retain/build muscle. Calorie deficit should mainly come through diet
Not sure how you got 9 sets for chest. Counting the sets it looks to be only 6 sets per week unless you are counting the overhead pressing movements for chest as well. Could you explain?
Good question. I think there's some merit in having some strength training in a hypertrophy program but not more than 1/4-1/3 of your volume. It also probably depends on individual response / fibre type
@@DrSwole Before the lockdown I was using a form of a 4 day PPL routine (leg workouts spread over each day), which was way too much. Tried to look for a good UL split, but then the lockdown happend and the gyms had to close. Now I'm using a 3 day full body split where I mainly use my own body, bands and 10kg dumbbells. When the gyms reopen I'll probably use one of your UL splits. Btw also wanted to say that this channel is a hidden gem and that I really appreciate you sharing these programs!
Dr swole do you think it’s a good idea to replace dumbbell row with barbell? I don’t know why but I can’t feel my back working much with the dumbell version. Also is there a way to progressively overload with hanging leg raises ?
As many as you want. You want to progress on the first low-rep range compound lift of each session over time (progressive overload). As long as the weight lifted on your 5-8 rep bench press/squat/deadlift/overhead press is slowly increasing over time, you're doing good and inevitably getting stronger/bigger
I noticed in the post from Instagram that you do a pretty slow eccentric on deadlifts. Is there anything inherently risky about that in terms of the spine or is that just fear-mongering. I’m at a gym that doesn’t allow weights to be dropped or anything loud so I have been thinking about the slow touch and go method you use. Looks quieter hahaha. Just been nervous because I read it was potentially dangerous somewhere (I feel dumb asking)
Not a dumb question! I think it’s very safe provided you’re keeping a neutral back position. Probably even safer if it makes you think about technique more
@@DrSwole I guess drop it under control. From watching a Jeff Nippard video a while ago. Good to know! Been doing stiff leg deads since moving to the new gym but not as fun!
Doing Overhead press day 1 and lateral raise day 2 enough for delts? And 6sets of bicep and tricep per week enough ? I am going gym for 6 months. I do 4day split. 2Chest,2back,1Shoulder,1Bi-tri exercise per day. Is this enough or i need to do more volume?
@@DrSwole can you do a coming back from covid episode? I’m having a bad time with “long covid” but I plan to start training again as soon as my cardiologist gives me the all clear. But oh man physical activity is frikin exhausting. This is a topic that I wish was discussed more.
I'm curious. How come both upper body days are different? If bench press build your chest, how come I need to do incline at all? I'm assuming it's due to incline hitting upper chest more? Would it be a problem if I just do flat bench press for both days instead? Also, if I can't get the barbell bench, could I just replace flat bench press to flat dumbell press instead for rest of the program?
Dr i am using this split now for 2 months i started off good for the first 2-3 weeks and then i hit a plateau even though i am a beginner, my lift weren’t going up on my upper body but my lower body is doing way better i don’t why. Am i overtraining ? Or this split just isn’t for me, should i try for ppl or slow it down with 3 days per week split
quick question: when counting the number of sets for each muscle group, do you only count the exercises that have the muscle group as their main focus? e.g. does the Bench press count only for chest or also for shoulders and triceps?
Good day sir. I was wondering if i can use this program but do upper lower on alternative days mon-upper. Wed-lower. Fri- upper. Sun- lower?? And do the exact same exercises
Find my guide to upper lower splits here: askdrswole.com/
If you’d like a free copy of my exercise substitution lists, follow me on IG (@dr_swole), DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs
Cons: longer upper body days
I see that as an absolute win
Great set up. I'm 67 yrs old been lifting since 15 yrs old been a gym trainer in 3 gyms thru my lifetime. I'm currently using the upper/lower split I set up like this. Mon and Thursdays chest and back. Tues and Friday legs and shoulders. Wednesday and Saturday arm's. I recover better this set up at my age but can do 6x8 on everything get great results. As you said this type of workout can be arranged different ways for great results. Keep up good teachings.
Glad you’re going strong!
one of the most legit fitness channels in the youtube game 💪🏼 💯
Thanks my friend! Help me share the channel around 👌🏼
What split are you currently following?
Yes for the best! Keep it up Bill!
@@RyanJCherry thanks my man!
@@DrSwole currently i’m following a PPL split but looking forward to do an upper lower split soon
Just sent this to my friend who’s about to start his journey! Thanks doc!
Awesome! Really appreciate that
What split are you following?
This is brilliant. I am a beginner currently 7 weeks into an upper lower split. I considered trying push pull legs next but no because I can’t imagine not doing antagonistic supersets to save time! So I think I will try your version. I’ve already been adding in volume but not as much as your high volume version. Great video, well done.
I have one (two) question. How do you add volume? it means adding more reps/sets?
And what is your current split?
Anyone who's needing a quick copy paste to use for reference :) -
upper 1
barbell bench press 3x5-8
dumbbell overhead press 2x6-10
t-bar row 3x6-10
lat pulldown 2x10-15
barbell curl 3x8-12
ez bar skullcrusher 3x8-12
barbell upright row 4x8-12
lower 1
back squat 3x5-8
romanian deadlift 2x6-10
leg press 3x8-12
walking dumbbell lunge 3x8-12
single-leg standing calf raise 3x8-12
hanging leg raise 3x8-12
upper 2
barbell overhead press 2x5-8
incline dumbbell bench 3x8-12
weighted chinup 3x6-10
dumbbell row 2x8-12
incline curl 3x10-15
close-grip bench press 3x6-10
dumbbell lateral raise 4x10-15
lower 2
deadlift 2x5-8
front squat 3x6-10
leg extension 3x10-15
leg curl 3x10-15
machine calf raise 3x10-15
weighted crunch 3x10-15
Thanks!!
Right now I am doing Jeff nippards upper lower program, it's actually pretty similar to this, which I find great because now I am ensured that the program I am using is good and I have some new inspirations to make my own plan. I always searched for an upper lower body program where I don't have to do the same exercises all over again, so I love those alternating programs
Glad it provided some illumination!
I like to biceps and upper back on lower body days because it helps spread the volume around to keep workout length the same across each training day.
I think that’s a great option
Only issue might be, do you find you’re fatigued for heavy compound back movements after doing main leg movements? For instance, having to barbell row after squats/ deadlifts
@@DrSwole I started incorporating upper back movements into lower body days early into my training. When I first started, it was difficult but this subsided after a month. I also don’t train the barbell row using the same set/rep ranges as I do for the squat and deadlift (2-4 sets of 6-12 vs 1-3 x 4-6 respectively). If I were to try to push progression in low rep ranges on the barbell row, there would definitely be a concern for fatigue management, but it’s definitely doable after the novice stage.
@@StandStrength cool! As long as it’s working for you
Giving such a programe free of cost is really show how great you are.. you are just awesome 😍💪
Thanks man! Help me share the channel around 👌🏼
What are your goals?
@@DrSwole Sure will do.
@@DrSwole thanks for asking Dr. My goal is Gaining muscles and strength
@@DrSwole I will appreciate if you let me know which of your program best for gaining both muscles and strength
Best fitness channel on UA-cam, can't change my mind.
Appreciate the kind words man! Help me share the channel around 👌🏼
What are your goals?
@@DrSwole Mostly hypertrophy for mass, but I’d like to develop more strength on my compound lifts as well. I’ve been running a PPL but considered switching to Upper/Lower.
@@andrewlong2711 okay nice!
👀... I thought this was a pure Push/Pull split for a minute - at first glance... But this is a pretty clean split; I like the idea of separating the workouts more, for better recovery.
I'll get to push/pull eventually ;)
How often do you train muscle groups?
@@DrSwole That would be good; a Dr. Swole Push/Pull split 😃.
Currently I'm hitting everything roughly twice a week... Well, not really - I was doing full body 3× a week (M/W/F), with arms on Saturday. Minimalist full body workouts... But it's now since evolved into a custom/hybrid split:
Full body
~
Upper
~
Full body
Arms
~
...Full body and Upper days are minimalist - which means that I only directly hit my back, chest, shoulders, and legs on these days - at the exclusion of my arms (which are hit directly on their own day), and every body part is worked with one exercise only; two for legs (primarily squats & Romanian deadlifts)... So roughly 2-3× a week per body part.
@@DrSwole ...😃
Full body/Upper/Full body/Arms
Direct stimulation (frequency):
Back, chest & shoulders: 3× a week.
*Light isolations primarily for my larger upper body parts on Friday; Monday is moderate intensity; Wednesday is my heaviest (and shortest) focused Upper day - heavy dumbbell rows/flat barbell or dumbbell presses/dumbbell shoulder presses, for example.
Legs: 2× a week.
*I feel that legs only need to be hit 2× a week - as leg workouts take much more out of me and take longer to recover from.
Arms: 1× a week.
*Moderately high volume; I've found out that I can workout my arms better in isolation...
Indirect stimulation (frequency):
Arms: 3× a week.
*On top of the solo arms workout on Saturday.
...I've found out that it's easier for me to workout like this - focusing on just 4 main muscle groups, minimalistically, on my full body days; heavy Upper; arms isolation 💪...
Full body (moderate)
~
Upper (heavy)
~
Full body (light)
Arms (moderately high volume)
~
...Just 4 days per week total.
My current split. 🗒
@@carlosmorris4510 oh that’s an interesting setup!
I just looked at your subscriber count and you deserve so much more than you do right now! People would pay quite a bit for these types of programs but I can tell you're here to help the people! I'm so glad that I stumbled across one of your videos because this channel is so informative and it allows me to learn more about exercising! The fact that your programs are based on science and you also have a medical degree just boosts up your credibility on this sort of topic! I don't know whether or not this tip will benefit you or not for content creating but I feel like you should have a voice-over of the topic you're explaining but show clips of you working out and have a graph if you need to explain to the audience how it should look like!
Edit: The content part is what I see from most big channels that showcase exercising! This is completely opinion based but I do want to see you grow as a content creator because I wish I had someone like you earlier when I started off lifting!
Thanks for the kind words and the suggestions! Help me share the channel around 👌🏼
What are your goals?
@@DrSwole Right now I’m aiming for a more toned out body bc I’m satisfied at where my PR Max is with my deadlift and squat (Bench was put on hold bc of an injury I caused by skateboarding)! I used do a PPL program but recently changed into an UL program as it allows more flexibility with my schedule and I can focus on hypertrophy with it better!
@@TheNobodyReader okay cool! I love upper lower for its flexibility
This guy makes so much more sense than all the other people lol
Thanks my friend! Help me share the channel around 👌🏼
What’re your goals?
Big thanks from Paris France 🇫🇷
Cheers!
What are your goals?
Great Video! Informative and beginner friendly, and a free well designed program ! However one thing i dont really agree is that chest and back superset, it could be quite cardio demanding if you put benchpress and Pull up together as a superset... i do it before and most of the case my performance is a bit dragged down by my lung.
I think that's reasonable to say. How much you decide to superset is largely personal preference in that regard. If it impacts your performance then it's not ideal
Do you superset other exercises?
@@DrSwole yes, only small muscle or isolation movement, like leg curl and extension, bicep curl and tricep ext.. but never combine main lifts
@@mickeychan2223 that's a solid approach
Great program! It has been 2 years since I don't go to the gym, coming back this week. I usually workout with my wife and this training routine is perfect for us. 2 days upper, 2 lower. How long do you recommend following this workout plan? And what do to next? Our main objective is hypertrophy. We can go 4 times/week to the gym.
New sub. Nice routine! I would just take a day off between every workout. You will hit everything every four days or twice every eight days. Fine if you don’t care about working out always on the same days. And I would just do one upper and one lower. Then change the exercises periodically.
First of all, great video the workout is shown very well, I was just curious about rest times in between sets for each movements?
I have a video and rest periods
ua-cam.com/video/NQu69wV5-qw/v-deo.html
@@DrSwole Ok thank you so much
@@benwood6070 👊🏼
Geek squad checking in. I have been doing many program. Recently been doing full body every other day. The off day is legs & light intensity walking (Preferably 10-15Ibs dumbbells each hand) walking for 45mins to 1 hour, to burn fat.
Nice
How has progress been on that?
Just recently add this routine Dr. Hope this will go well because I'm planning to do 12 months transformation video in couple of months time. I have been experimenting with different approach that I learned from fitness UA-camrs. Hopefully would lean out more & stay around 160-165Ibs Range. Most of routine is basic calisthenics with added weights in between. 🙂
Sweet I’ve been waiting for this!!!!
Glad to hear it!
What split have you been following?
I’ve been following push, pull, legs.
@@Flame6302 ah okay
Great video man! Just wondering, is adding a day between with arm and shoulder isolation a good idea? Working on compound movements of push, pull and rows on the upper days and having a dedicated arm day in the middle? This would save time and allow for more isolation on the arms. I'd love to hear your thoughts
You must look like ronnie coleman
I don't have facebook. Is it possible to email the excel file or dm on IG? Thanks for the content!
People complain about long upper body days. My typical bro split looks like 12 sets for chest, 9 for tricep (sometimes 12). 12 sets for back, 9 for bicep. That's 21 sets. Takes me 60-90mins.
Thanks for sharing your experience!
you sir, have earned a new sub. cheers!
Awesome! Welcome
What are your goals?
Time to get swole 💪
Hell yeah man!
How's your cut been
@@DrSwole been going great down to 185 from 205 new years
@@Reppintimefitness Awesome dude. You got this
Remember when you said you were pound for pound stronger than Ray Williams
There needs to be a modified version of this where the chest, back and legs hit atleast 12 - 16 sets per week. While shoulders 10-12 sets and arms atleast 9 sets a week.
Thanks for the input
Why is his voice so convincing and full of positive vibes?😇
This is going on my IG story LOL thanks friend
What split are you using?
Why we train based on "week" why we don't do 8 days split .. why just not train day by day.
I would say a good full-body workout is way better for a beginner than an upper / lower split. A beginner does not need this much muscle stimulation at all. This is more for intermediate and even advanced.
das something a puss,y would say
Dr. Swole 💪
💪🏼👊🏼
Hy will this help me make my body more leaner or bulkier? I am just getting started
noob question here , been in the gym for some months so far , I used to do the PPL UL split 5 days a week , but now I can no longer do the 5 days everyweek as I used to , just 4 , and some times 5 , so I decided to move to this split , but my question is , in case I can go to the gym that extra day , what excersice do you suggest me to do ? , some people told me to do some core , others to do only cardio , others a mix of both....my goal is to lose fat (50 pounds to go ) , gain some muscle and be overall healty , not really aming for powerlifting or to get lean.
hey doc! could you make a video on how to manage working out during med school? would love to know how you did it!
Might be another video idea for sure! Something efficiency related
Are you having trouble balancing everything?
@@DrSwole definitely! it’s being somewhat hard for me to study everything i have to in a day and still finding 1 to 2 hours to get a workout and a cardio session in.
I think squatting before deadlifting is safer because your lower back is not tired when squatting versus it could get tired after deadlifting which could be a safety issue.
I don’t think it needs to be a safety issue if you’re really good with your technique. But it’s fine to squat first
Have you been injured before doing that?
@@DrSwole someone told me thier back was tired after deadlifting and because it was tired when squatting thier back rounded. It was because his back was tired his technique got worse.
Hey doc thanks you so mush for this program your not gona believe how much you have helped me i just want to ask a question : can i add more back workouts on upper boddy days ? because the thing is that i dont think im hitting all my back muscles
Cheers my man! Yes feel free to add more back work
I'm 6'3 and bulking, new to the gym as well, would this be suitable for me or should I do lower reps with higher intensity? Thanks
Hey dr swole thank you for this great plan. I’ve added 3 sets of chest flys so I’m doing 23 sets on upper days.
I just wanted to know what is the best level of intensity for this program . Should I aim for 3-1 reps short of failure on my sets? Or should i train to failure on one set on each exercise?
Im doing reverse pyramid sets. So would you say I should train to failure on that first set of the exercise when the load is heaviest?
How would you approach the intensity of this program?
I can't do many chin ups. Maybe I'll get 2 at body weight. Should I be doing them at body weight during the workout, or should I be doing them maybe banded?
Can you do an upper lower push pull 4 day split? Saw some on the internet but was interested in your approach on this
Will give it thought!
i was doing bro splits .. Im going to do this UL off UL off off routine.. My question is can i add more movements on chest ,shoulder and back on the upper days like flies, and workout for lower chest, Shrugs etc days as these are my weaker muscle groups and need hypotrophy..will it help building muscle mass ?
Yes you can! Although you need to find the right amount of volume to make progress
I just got the volume here: ua-cam.com/video/ZQ8h2zau0Ko/v-deo.html
@@DrSwole thank you
thanks for sharing
Thank you so much, appreciate the way you explain
Glad it made sense!
What split are you using?
@@DrSwole i don’t know if it the right way; but I am doing modified ppl. Pull , legs, push, and legs. 4 workout per week. But thanks to you after I saw your video, next time I will try u/l split. In the past I found upper days to long. Next time I will put arms with legs. My schedule allows only 4d/w. Thanks
@@meronjibreal8725 I think upper lower works better for 4 days per week!
@@DrSwole truelly thank you
I dont like barbell upright row dr.
Can u give me some alternatives.! Thanks for the effort
More lateral raises
Hello. I would like to lose some weight as well as gain muscle. Should I do some cardio after every workout and how long should the cardio be. I'm already on a caloric deficit but want to lose belly fat.
I discuss cardio here ua-cam.com/video/4yqLTr73WOg/v-deo.html
Hey! Thanks for putting out this program, it looks great! Quick question. If I wanted to add some rear delt work in (facepulls, reverse flys etc.) where would sub them in for?
I would just add them in as a superset on upper days
Are rear delts a weak point for you?
Hey Dr. Swole, two questions about this awesome split:
1. I have about 6 months experience lifting, but haven't stuck to a consistent routine. I recently tried your 6-day Arnold Split for intermediates for about 2 months and made marginal gains assumingly because I did too much volume too fast. If I switch to a lower volume program like this one, do you think a beginner would benefit?
2. What's the progression scheme for the heavy compounds? Do we add weight such as 5lbs each week for uppers 10lbs for lowers?
Yes if lower volumes are what you need
I have videos on progression! ua-cam.com/video/yZS_kkNasI4/v-deo.html
Is it bad to do the same exercises and same order every upper and lower day
Hey doc, just a question, aren’t you supposed to train each muscle group at least 10+ sets per week?
This is a low volume program
You’ll have to find what works best for you
Is there a way I could implement 20 minutes of cardio before every workout without the workouts becoming too long? If so, what do I change?
Do you have one about push pull leg?
@drswole how would you know if you're a beginner or need to add more volume (sets or reps)?
By your recovery. A total beginner would typically experience bad DOMs and might only be able to do one upper/one lower session in a week. Monitor your recovery and if no muscle soreness from one session to the next you can slowly add more sets until you find the sweetspot
Hi Dr. Swole, very much appreciate all the information that you've posted on UA-cam. Very helpful and I've learned a lot from the channel. Can you make an Upper/lower Split program with Medium Volume and also about Gyno Surgery?
Appreciate the suggestion! It’s something I’ve thought about
What program are you using at the moment?
@@DrSwole
I just got back to the gym for 3 weeks and currently using this upper/lower split. I make progress with this program and progressive overload. I add reps first then add weight if I can. I use 1-2 RIR. If my workout is under 45 mins then I will add extra sets. I’m aiming for 1 hour training. Im not overtraining like before and feel very good. I really want the medium volume of this program because I think I can only add sets to a certain point for the low volume one and jumping from low volume to high volume may not be best. I also replaced ez bar upright row with lateral dumbbell raise. I had a light shoulder pain doing upright row before.
@@Hai.tinh.583 okay fair enough! Yes the volume differs a lot between the two programs
@@DrSwole thanks. Can’t wait for your next videos. I also just watched your mini cut video and you mentioned “your body gets tired after being on calories surplus for a long time”. I didn’t know it and I thought it only happens when being on calorie deficit. It would be interesting to watch a video about it and what to do after . I’ve never seen one on UA-cam
Saludos from Panamá 🇵🇦
Cheers friend!
What are your goals?
Well 60 years old my only goals keep healthy i have 30 years working out
Upper lower my best choise
@@alvaroyuma2062 okay nice! Glad to hear you’re still in the game
Why don't we train the core/press in such split?
Thanks for this upper and lower split workout plan. I hope for more informative videos like this to help people that are starting on their fitness journey . I have a question, whenever I had my workout first thing in the morning, I will have a moderate to severe headache around the forehead area in the afternoon or in the evening that would last for hours. What do you think the cause of it?
Glad to help
I can’t give medical advice over the Internet. You should ask your doctor!
Hi! I dont use facebook, is there any other way I could get the excel file ?
No but you can just screenshot or pause and make your own
would a mix of upper lower split and a push pill legs split work? like for example
Upper-Lower-Rest-Push-Pull-Legs-Rest
I have a program out on that split!
ua-cam.com/video/tHKNUb3YaHk/v-deo.html
Is indirect biceps and triceps volume from push and pull movements counted as well ? In other word do beginners needs to do isolation movements for arms or just increase the volume for chest back and shoulders will be enough weekly volume to grow arms
Great question. I think it depends on how much time you have. Compound chest and back work will probably give you a lot of your arm gains as a beginner but I still think you'd benefit from direct work
How much time do you have each week to train?
Good program bro, but 8 sets for Side delts isn't too much?
Nope, side delts tend to do well with higher volumes
Are side delts a strong point for you already?
@@DrSwole yeah, i've been training for 2 years. I'm currently doing 9 sets per week. Should I increase it?
@@innovatixn99 depends on your progress. If you’re stalling, increasing would be a good idea
What’s the best split for fat loss?
Just the same as would produce the best hypertrophy. The main role of weight training in fat loss to retain/build muscle. Calorie deficit should mainly come through diet
What’s your goal?
Hello doc thank u !!
Can i just add one more set for biceps and triceps?
And can i do sometimes some superset or drop set?
Yes, volume is very individual so find out what works for you!
Supersets are great! Drop sets can work for some people
Can you kindly share the direct link to facebook post having this sheet? I scrolled through whole group, but couldnt find this sheet.
Just go to the files tab in the Facebook group
What if your lower body is still sore from previous sesh, even after the rest day. Should I still hit it again?
I talk about training while sore here
ua-cam.com/video/5sjQcZrX5hM/v-deo.html
@@DrSwole Thank you, King 👑
@@Carl7846 👊🏼
I still can't do chin ups yet, what might be some effective alternatives
Assisted chin-ups with bands/machine or lat pulldowns!
How much weight/rpe do you use for each exercise? Do you train Untill failure?
I discuss failure here ua-cam.com/video/BbKWImbzGAs/v-deo.html
when should i train forearms and neck
Don’t worry about neck but you can do forearm curls at the end of your upper days
5:15 for simplicity's sake and since I'm looking for muscle growth/hypertrophy, can I just do 3 sets of 8 reps for every single exercise?
You can start with that but ultimately you want to find the optimal rep ranges for each exercise
I discuss further here ua-cam.com/video/-XbfsIKDE9Y/v-deo.html
Not sure how you got 9 sets for chest. Counting the sets it looks to be only 6 sets per week unless you are counting the overhead pressing movements for chest as well. Could you explain?
I usually count close grip bench for chest as well
Does it add up with that?
@@DrSwole Oh okay got it. Would overhead press count as an upper chest workout as well or just front delt?
Doctor, when it comes to training abs and doing cardio, when can that be fit in this schedule?
Ab work can fit in at the end of any workout
I discuss cardio further here ua-cam.com/video/yzpd5mgK4s8/v-deo.html
Hey there, I would like to mix in dips into this schedule. What would you replace, and on which upper body day with the dips exercise.
You could replace a bench press variation
Swap close-bench press out for dips
Can i remove bicep and tricep exercises from upper and lower day, and add a extra arm day (5th day) because my arms are weak
I’d keep some in so you have your frequency but adding in an arm day so fine’
Where would you had db lateral raises? Or is it not necessary?
You can put them in if youd like
Dr i hate the deadlift so i replaced it with the trap bar is that ok ? Also any replacement for dumbbell rows , dumbbell lunges ?
Yep!
More barbell rows and a squat variation or Bulgarian split squats
Can the workout be done over 3 days? Would any adjustments need to be made?
Ideally you’d have at least a twice per week frequency for everything
any alternative exercise to the weighted chin up? thats way too hard to do as a complete beginner for 3 sets of at least 6 reps!!
Assisted chin-ups with a band or assisted chin-up machine!
@@DrSwole ah, I didn't know there was such a machine. thanks for all the info!
Thank you! I hope this works well. I haven’t seen any progress in a while :(
Any updates?
What do you think about PHUL splits in terms of hypertrophy? Could it be better (to look more muscular) than just focusing 4 days on hypertrophy only?
Good question. I think there's some merit in having some strength training in a hypertrophy program but not more than 1/4-1/3 of your volume. It also probably depends on individual response / fibre type
What split are you using?
@@DrSwole Before the lockdown I was using a form of a 4 day PPL routine (leg workouts spread over each day), which was way too much. Tried to look for a good UL split, but then the lockdown happend and the gyms had to close.
Now I'm using a 3 day full body split where I mainly use my own body, bands and 10kg dumbbells.
When the gyms reopen I'll probably use one of your UL splits.
Btw also wanted to say that this channel is a hidden gem and that I really appreciate you sharing these programs!
Is there an alternative for the tbar row? I'm not sure how to set that up
Yes just a barbell row would be a great choice as well
Do you train at a gym?
@@DrSwole Yeah I go to the gym
@@rll1236 okay cool
Any chest supported row would be a good substitute. Alternatively, barbell rows, dumbbell rows, seated cable rows.
Is it ok to have upper lower on monday and Tuesday and upset lower on Saturday and Sunday
Ideally not because your days will come back to back Sunday Monday
@@DrSwole makes sense, just asking because I missed a couple days and now I gotta work out on the weekend just for this week tho
thanks bro
Video is great but dude forgot to show the exercises
Dr swole do you think it’s a good idea to replace dumbbell row with barbell? I don’t know why but I can’t feel my back working much with the dumbell version. Also is there a way to progressively overload with hanging leg raises ?
yes you can swap them
You can hold a dumbbell between your ankles
@@DrSwole thank you Dr you are a g
@@Mamamia-wy5sd thanks my man
How many months u should follow upper lower split
As many as you want. You want to progress on the first low-rep range compound lift of each session over time (progressive overload). As long as the weight lifted on your 5-8 rep bench press/squat/deadlift/overhead press is slowly increasing over time, you're doing good and inevitably getting stronger/bigger
I noticed in the post from Instagram that you do a pretty slow eccentric on deadlifts. Is there anything inherently risky about that in terms of the spine or is that just fear-mongering. I’m at a gym that doesn’t allow weights to be dropped or anything loud so I have been thinking about the slow touch and go method you use. Looks quieter hahaha. Just been nervous because I read it was potentially dangerous somewhere (I feel dumb asking)
Not a dumb question! I think it’s very safe provided you’re keeping a neutral back position. Probably even safer if it makes you think about technique more
Do you normally drop it on the eccentric?
@@DrSwole I guess drop it under control. From watching a Jeff Nippard video a while ago. Good to know! Been doing stiff leg deads since moving to the new gym but not as fun!
@@DrSwole so are you kind of using a touch and go? Like tapping the ground then starting the concentric again rather than a reset?
@@RyanJCherry yeah I love deadlifting ahah
Doing Overhead press day 1 and lateral raise day 2 enough for delts?
And 6sets of bicep and tricep per week enough ?
I am going gym for 6 months. I do 4day split. 2Chest,2back,1Shoulder,1Bi-tri exercise per day.
Is this enough or i need to do more volume?
I think it's a decent start in your first year
Volume is very individual so you can increase as needed
Can I use it as my "coming back" program?..I haven't trained since an year
Yes you absolutely can! It'll be a great way to ease back in
Were you off because of gym closures?
@@DrSwole yes..all I was doing past 1 year was push ups pull ups and squats
@@DrSwole can you do a coming back from covid episode? I’m having a bad time with “long covid” but I plan to start training again as soon as my cardiologist gives me the all clear. But oh man physical activity is frikin exhausting. This is a topic that I wish was discussed more.
@@ajithdileep Ah okay. Now’s the time to get it back!
I'm curious. How come both upper body days are different? If bench press build your chest, how come I need to do incline at all? I'm assuming it's due to incline hitting upper chest more? Would it be a problem if I just do flat bench press for both days instead? Also, if I can't get the barbell bench, could I just replace flat bench press to flat dumbell press instead for rest of the program?
Yes I put it in to favor the upper pecs but doing all flat as a beginner would be fine!
Flat db press is solid too
If I can't do chin-ups, what exercise could I replace it with?
You could do assisted chin-ups with resistance bands or just lat pull downs
Do you have access to bands or an assisted pull-up machine?
Bands i sadly do not have acces to, I will do lat pull downs, thank you
Can I do Monday upper, Tuesday lower, Saturday upper and sunday lower?
Ideally not because your Sunday will run into the next week
@@DrSwole how about monday Tuesday, Thursday Friday
i have a question and that is why is there only one chest movement in each upper workout? thanks!
Just because beginners don’t need a lot of volume
You could add more if you want
I can't do weighted chinups is there a replacement
Assisted chin-ups !
Dr i am using this split now for 2 months i started off good for the first 2-3 weeks and then i hit a plateau even though i am a beginner, my lift weren’t going up on my upper body but my lower body is doing way better i don’t why. Am i overtraining ? Or this split just isn’t for me, should i try for ppl or slow it down with 3 days per week split
How is your recovery?
If you’re recovering well you might need more volume
@@DrSwoleI don’t even get sore and i push my self every workout , my recovery is great
@@DrSwole i’ve been training for almost 6 months , should i try ppl?
@@Nasserr2 I’d start by just adding a few more sets
How should i increase the volume as weeks go by? Do i just add more sets and reps/ weights? How much weight should i add?
You should guide your volume and weight addition by your ability to overload while maintaining the same RIR
More here ua-cam.com/video/yZS_kkNasI4/v-deo.html
6:57 I can't do regular pull-ups/chin-ups, let alone weighted ones. What should I do instead?
Start with band or machine assisted pull-ups
Do you have access to those in your gym?
Dr is there an alternative to the front squat and weighted chin ups ?
Back squats and assisted chin-ups or lat pulldowns
@@DrSwole how can i use progressive overload on an assisted pullup/chinup
@@Nasserr2 you can change the strength of the band or the number of them
Can I add a day for abs in the middle of the first half of the split and move lower 2's ab exercise into upper 2?
probably no, sorry bro
quick question: when counting the number of sets for each muscle group, do you only count the exercises that have the muscle group as their main focus? e.g. does the Bench press count only for chest or also for shoulders and triceps?
Yeah that’s how I do it
They technically count for the secondary muscle groups as well but it’s simpler just to count direct work for the most part
Beginner here,you mention add more volume in terms of adding more sets eventually, how do I know when I should start adding more?
Add more when you stall and still recovering well
Deep discussion here ua-cam.com/video/icl45XD6vVA/v-deo.html
Good day sir. I was wondering if i can use this program but do upper lower on alternative days mon-upper. Wed-lower. Fri- upper. Sun- lower?? And do the exact same exercises
You can shuffle things around, however, I would recommend trying to have the upper day come before the lower day when they are back to back
How long have you been training for?
@@DrSwole I've been training for 4months, 6x a week with a PPL program. School opens next week so I was thinking of doing 4x a week.
Dr. Swole got it 👍
@@reekoAgl 👊🏼