{"id":13329,"date":"2023-01-13T12:47:22","date_gmt":"2023-01-13T17:47:22","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13329"},"modified":"2023-01-14T03:08:24","modified_gmt":"2023-01-14T08:08:24","slug":"6-day-upper-lower-split-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf","title":{"rendered":"6 Day Upper Lower Split for an Aesthetic Body with PDF"},"content":{"rendered":"\n

The upper\/lower split is one of the best workout routines<\/a> for strength and muscle development. <\/p>\n\n\n\n

It allows you to train your upper and lower body individually and help you achieve a better physique.<\/p>\n\n\n\n

A study has shown that a split routine is more effective for stimulating muscle growth than a total body workout routine<\/a> in experienced and resistance-trained men.1<\/a><\/sup>Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a>.\u00a0J Strength Cond Res<\/em>. 2021;35(6):1520-1526. doi:10.1519\/JSC.0000000000003573<\/span> So it is worth trying.<\/p>\n\n\n\n

That’s why, I’ve created an ultimate 6 day upper lower split workout for those who want to build muscles and scale up their fitness level.<\/p>\n\n\n\n

So, if you’re looking for an easy-to-follow and effective workout split that helps you train in an organized manner, you can download this routine.<\/p>\n\n\n\n

Should Your Workout Six Days a Week?<\/strong><\/h2>\n\n\n\n

It depends on multiple things, especially how much time you allow your trained muscles to get recover and what you feed yourself to get your muscles rebuild2<\/a><\/sup>Mielgo-Ayuso, J., & Fern\u00e1ndez-L\u00e1zaro, D. (2021). Nutrition and Muscle Recovery<\/a>. Nutrients, 13(2). https:\/\/doi.org\/10.3390\/nu13020294<\/span>.<\/p>\n\n\n\n

Generally, the muscles take 24-48 hours of rest to get recover.3<\/a><\/sup>Judge LW, Burke JR. The effect of recovery time on strength performance following a high-intensity bench press workout in males and females<\/a>.\u00a0Int J Sports Physiol Perform<\/em>. 2010;5(2):184-196. doi:10.1123\/ijspp.5.2.184<\/span> So, you should design a routine in a way that your muscles get 48 hours of rest before you train them again. <\/p>\n\n\n\n

For example, I’ve included four upper body and two lower body sessions in the below program so that your trained muscle get some decent time to recover.<\/p>\n\n\n\n

The six days split also allows you to train your each muscle twice a week that is recommended for growing strenth and mass – suggested in a study published by Sports Medicine.4<\/a><\/sup>Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.<\/span><\/p>\n\n\n\n

Working out six times a week will be challenging and requires proper nutrition otherwise it won’t be effective.<\/p>\n\n\n\n

So make sure you consume the best foods and supplements and not repeat the same kind of exercises for at least 48 hours.<\/p>\n\n\n\n

Also, ensure you’re not over training as it can effect your results. The primary signs of overtraining are muscle sore, incomplete recovery, and cramps.<\/p>\n\n\n\n

Program Summary and Description<\/strong><\/h2>\n\n\n\n
Routine Type<\/td>Upper\/Lower Body Split<\/td><\/tr>
Program Duration<\/td>12-16 Weeks<\/td><\/tr>
Routine Goal<\/td>Strength and Mass Building<\/td><\/tr>
Training Level<\/td>Intermediate<\/td><\/tr>
Duration Per Session<\/td>60-90 Minutes<\/td><\/tr>
Frequency<\/td>6 Days per Week<\/td><\/tr>
Targe Gender<\/td>Male and Female<\/td><\/tr>
Suitable Age Group<\/td>18-35 Years<\/td><\/tr>
Preceding Plan<\/td>5 Day Gym Workout Schedule<\/a><\/td><\/tr>
Plan to Follow Next<\/td>7 Day Gym Workout Plan<\/a><\/td><\/tr>
Suggested Program for Beginners<\/td>4 Day Gym Workout Schedule<\/a><\/td><\/tr><\/tbody><\/table>
6 day upper\/lower split summary
<\/figcaption><\/figure>\n\n\n\n

I\u2019ve divided the routine into two parts (three days each). This will allows you to target each muscle twice a week and help you achieve the best physique.<\/p>\n\n\n\n

You can take rest after every three days or take a day off after completing six days of training, depending on your fitness level.<\/p>\n\n\n\n

It\u2019s best to perform 5-10 minutes warm-up before lifting heavy. For example, you can run on the treadmill, perform bodyweight cardio exercises<\/a>, or lift light weights to increase your heart and get your muscles ready.<\/p>\n\n\n\n

Increase 10-15% of load after every set.<\/p>\n\n\n\n

The appropriate rest time between sets would be 3 minutes for compound lifting <\/a>and 1-2 minutes for isolation exercises<\/a>.<\/p>\n\n\n\n

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6 Day Upper Lower Split Workout Routine<\/strong><\/h2>\n\n\n\n