Upper / lower workout plan with 4 weekly workouts
There are several ways to divide the workout and the upper / lower method is one of them.
In this routine the training is divided into A and B, in which one of the days will be for training the trunk and the other day will be exclusively dedicated to training the legs.
This training plan will be done 4 times a week, ideally doing training A and B followed by a rest day and then doing training A and B again.
Following this method, all muscle groups are trained twice a week.
An example routine of this training method follows:
Upper - Upper Limbs - Training A
- Bench Press 4 sets x 6 reps
- Rowing with bar 4 sets x 6 reps
- Military Press 4 sets x 6 reps
- Funds 3 x series up to failure
- Curl with bar 3 sets x 8 reps
Lower - Lower limbs - Training B
- Squat 4 sets x 6 reps
- Dead weight with stretched legs 4 sets x 6 reps
- Press 4 sets x 6 reps
- Lunges 3 sets x 8 reps
- Twins in the machine 3 sets x 12 reps
AB Rest AB
This is a simple but effective routine, suitable for beginners and intermediate athletes.
As with any routine, it is essential to have a good diet to achieve good results.
well explained thanks