{"id":5558,"date":"2021-10-29T22:30:00","date_gmt":"2021-10-30T02:30:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5558"},"modified":"2023-12-12T10:43:45","modified_gmt":"2023-12-12T15:43:45","slug":"5-day-upper-lower-split-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-upper-lower-split-with-pdf","title":{"rendered":"5 Day Upper Lower Split for Strength and Size with PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for a well-designed and straightforward workout schedule for strength and muscle building, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an easy-to-follow, effective, and complete 5 Day Upper Lower Split workout that will help you build strength and mass and improve your physique over time.<\/p>\n\n\n\n<p>The upper-lower split training involves performing the upper and lower body workouts on separate days. By dividing the body parts, you can effectively focus on every muscle group throughout the body.<\/p>\n\n\n\n<p>This program also ensures you&#8217;ll have decent recovery time between workouts so you can put your best effort into each session.<\/p>\n\n\n\n<p>If you want to transform your fitness in an organized and effective way, this program with a <a href=\"https:\/\/www.healthline.com\/nutrition\/bodybuilding-meal-plan\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.eatingwell.com\/article\/8021744\/meal-plan-to-gain-more-muscle\/\" rel=\"noreferrer noopener\">bodybuilding meal plan<\/a> can help you achieve your best physique over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Program Description<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Program<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suggested Program Duration:<\/strong> 12-16 Weeks<\/li>\n\n\n\n<li><strong>Routine Type:<\/strong> Upper Lower Split<\/li>\n\n\n\n<li><strong>Sessions\/Week: <\/strong>Five (Three upper body and two lower body workouts)<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong> 60-90 minutes<\/li>\n\n\n\n<li><strong>Workout Type: <\/strong>Resistance Training<\/li>\n\n\n\n<li><strong>Program Goal:<\/strong> Increase strength and lean mass and shape your physique.<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Male and Female<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong> Intermediate<\/li>\n\n\n\n<li><strong>Exercise Type:<\/strong> Compound and Isolation<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Split Schedule<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Upper Body (Chest and Triceps)<\/li>\n\n\n\n<li>Day 2 &#8211; Lower Body (Quadriceps, Hamstrings, and Calves)<\/li>\n\n\n\n<li>Day 3 &#8211; Upper Body (Back and Biceps)<\/li>\n\n\n\n<li>Day 4 &#8211; Lower Body (Quad, Hammies, and Glutes)<\/li>\n\n\n\n<li>Day 5 &#8211; Upper Body (Shoulder and Core)<\/li>\n\n\n\n<li>Take two days off during the week.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up:<\/strong> It is best to perform warm-up exercises for 5 to 10 minutes before lifting weights. You can jog on the Treadmill, perform <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight cardio exercises<\/a>, and do warm-up sets. The warm-up increases your body temperature and prepares your muscles for lifting.<\/li>\n\n\n\n<li><strong>Rest Between Sets:<\/strong> Take 3-4 minutes of rest during big lifts and 1-2 minutes of break between other exercises.<\/li>\n\n\n\n<li><strong>Adjust The Program:<\/strong> You can make the desired changes to this program based on your fitness level and goal.<\/li>\n\n\n\n<li><strong>Post-Workout Stretches (Optional):<\/strong> Post-workout stretching helps your muscles recover faster and reduces muscle soreness. You can incorporate these <a href=\"https:\/\/thefitnessphantom.com\/list-of-stretching-exercises-with-pdf\" data-type=\"post\" data-id=\"13152\" target=\"_blank\" rel=\"noreferrer noopener\">various stretching exercises<\/a> into your resistance training program.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Upper Lower Split Routine for Bodybuilding<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training.jpg\" alt=\"Upper and Lower Body Training\" class=\"wp-image-15877\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Upper-Lower-Training-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Day 1 \u2013 Upper Body (Chest and Triceps<\/strong>)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Barbell Bench Press<\/td><td>4<\/td><td>15, 10, 8, 6<\/td><td>2-4 min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>1-3 min<\/td><\/tr><tr><td>Machine\/Cable Fly<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><td>1-2 min<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>10-15<\/td><td>1-2 min<\/td><\/tr><tr><td>Triangle Pushup<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><tr><td>1-arm OH Extension<\/td><td>3<\/td><td>12-15<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>You can also integrate these exercises into your program throughout the journey.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=EsXgqAxVKbA\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Crossover<\/a><\/li>\n\n\n\n<li>Dumbbell Pullover<\/li>\n\n\n\n<li>Decline Bench Press<\/li>\n\n\n\n<li>Incline Smith Machine Bench Press<\/li>\n\n\n\n<li>Flat Dumbbell Bench Press<\/li>\n\n\n\n<li>Deficit Pushup<\/li>\n\n\n\n<li>Dumbbell Overhead Triceps Extension<\/li>\n\n\n\n<li>Single-arm Reverse Pushdown<\/li>\n\n\n\n<li>Triceps Kickback<\/li>\n\n\n\n<li>Bench Dips<\/li>\n\n\n\n<li>Cable Overhead Triceps Extension<\/li>\n<\/ul>\n\n\n\n<p>Make sure your chest and triceps workout includes a variety of flat and incline bench presses, machine and cable fly, and overhead and pushdown triceps extensions for targeting your triceps and chest from every angle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 \u2013 Lower  Body (Thighs and Calves)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>3-4 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>15, 12, 10, 10<\/td><td>1-2 min<\/td><\/tr><tr><td>Standing SM Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Donkey\/Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Here are some alternate exercises for the 2nd, 3rd, and 4th week:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sumo Squat<\/li>\n\n\n\n<li>Step-up<\/li>\n\n\n\n<li>Hack Squat<\/li>\n\n\n\n<li>Landmine Squat<\/li>\n\n\n\n<li>Seated Machine Calf Raises<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 \u2013 Upper Body (Back, Biceps, and Forearms)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pullup\/Assisted PU<\/td><td>3<\/td><td>6-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Bent-over Row<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>EZ Barbell Curl<\/td><td>3<\/td><td>12, 10, 8<\/td><td>1-2 min<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>3<\/td><td>12, 10, 8<\/td><td>1-2 min<\/td><\/tr><tr><td>Preacher\/Spider Curl<\/td><td>3<\/td><td>12, 10, 8<\/td><td>1-2 min<\/td><\/tr><tr><td>Wrist Curl<\/td><td>3<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Alternate exercise options for the back and biceps muscle groups. Use these exercises throughout the program period.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conventional Deadlift<\/li>\n\n\n\n<li>One-arm Dumbbell Row<\/li>\n\n\n\n<li>Standing Lat Pulldown<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-back-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Unilateral Pulldown<\/a><\/li>\n\n\n\n<li>V-Grip Lat Pulldown<\/li>\n\n\n\n<li>Barbell T-Bar Row<\/li>\n\n\n\n<li>Concentration Curl<\/li>\n\n\n\n<li>Incline Dumbbell Curl<\/li>\n\n\n\n<li>Alternating 1-arm Curl<\/li>\n\n\n\n<li>Chin-ups<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 \u2013 Lower Body (Thighs and Glutes)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Landmine Squat<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Hack Squat<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Step-up<\/td><td>3<\/td><td>10\/leg<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Glutes Kickback<\/td><td>2<\/td><td>10\/leg<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional exercises for the remainder of the program:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Belt Squat<\/li>\n\n\n\n<li>Hex-bar Deadlift<\/li>\n\n\n\n<li>Single-Leg Deadlift<\/li>\n\n\n\n<li>Hip Bridge<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Lying DB Leg Curl<\/a><\/li>\n\n\n\n<li>Hip Adduction<\/li>\n\n\n\n<li>Hip Abduction<\/li>\n\n\n\n<li>Cable Pull Through<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 \u2013 Upper Body (Shoulder and Core)<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>3<\/td><td>12-15<\/td><td>2-3 min<\/td><\/tr><tr><td>Front Raises<\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>4<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" data-type=\"post\" data-id=\"3708\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt DB Fly<\/a><\/td><td>4<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=M_MjF5Nm_h4\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Shrug<\/a><\/td><td>3<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>2<\/td><td>10-15<\/td><td>45-sec<\/td><\/tr><tr><td>Cable H2L Chop<\/td><td>2<\/td><td>15\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>2<\/td><td>20-25<\/td><td>1-min<\/td><\/tr><tr><td>Forearm Plank<\/td><td>2<\/td><td>60-sec<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How is Split Training Different From Full Body?<\/strong><\/h2>\n\n\n\n<p>The split workout and <a href=\"https:\/\/thefitnessphantom.com\/full-body-workout-routine-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\">full-body routines<\/a> are safe, efficient, and effective.<\/p>\n\n\n\n<p>The split workout routine is excellent for building muscle mass; on the other hand, full-body exercises are great for increasing strength in trained men &#8211; as shown in a comparative study published by the Journal of Strength and Conditioning Research. <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5558\"><a href=\"javascript:void(0)\"  title=\"A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men &#8211;  Journal of Strength and Conditioning Research\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5558-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5558-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a> &#8211;  Journal of Strength and Conditioning Research<\/span><\/p>\n\n\n\n<p>It is true because I&#8217;ve personally experienced that. I&#8217;ve followed various workout routines, such as upper\/lower split, PPL, Bro split, and entire body. <\/p>\n\n\n\n<p>Upper\/lower and PPL split helped me gain muscles. However, full-body workouts helped me boost my strength. That&#8217;s why sometimes, I combine them in my monthly workout routine. <\/p>\n\n\n\n<p>So, If your primary goal is to maximize mass, do split training, whether upper\/lower or <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" rel=\"noreferrer noopener\">push\/pull\/legs (PPL)<\/a>. Otherwise, the full-body workout routine will be suitable for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>My Final Tips and Suggestions<\/strong><\/h2>\n\n\n\n<p>If you want to achieve optimal results, I suggest you optimize your workout by doing the following things.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Pre-Workout Meal<\/strong><\/h4>\n\n\n\n<p>For an effective training session, it is best to have your meal 1 to 3 hours before the training, depending on what kind of food you consume. For example, you can take creatine, whey, protein bars, or oatmeal for better performance during the workout.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Post-Workout Meal<\/strong><\/h4>\n\n\n\n<p>Consuming meals that contain <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" rel=\"noreferrer noopener\">protein-rich foods<\/a>, healthy carbs, and quality fats will help your muscles recover fast and stimulate muscle growth. For example, you can consume 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (this is only an example; a nutritionist can help you better in this case).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Progressive Overload<\/strong><\/h4>\n\n\n\n<p>It\u2019s best to increase the loads, the number of reps, and sets gradually to scale your fitness level and promote strength and hypertrophy.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4.<\/strong> <strong>Supplementation<\/strong><\/h4>\n\n\n\n<p>Try including whey\/plant protein and creatine in your diet to increase muscle growth.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Repetitions<\/strong><\/h4>\n\n\n\n<p>Repeating the same thing can be boring but will help you achieve better results in the long run.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Free Upper Lower 5 Day Split PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-ec0405af-1cba-44da-88a6-8ee70fa3b51f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/5-Day-Upper-Lower-Split-Routine-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day-Upper-Lower-Split-Routine-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/5-Day-Upper-Lower-Split-Routine-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-ec0405af-1cba-44da-88a6-8ee70fa3b51f\" download>Download<\/a><\/div>\n\n\n\n<p>You can take out a print copy of this program to use it offline and note your progress. <\/p>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Alternate Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Upper-Lower-Split.jpg\" alt=\"6 Day Upper Lower Split\" title=\"6 Day Upper Lower Split\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Upper-Lower-Split.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Upper-Lower-Split-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Upper-Lower-Split-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/6-Day-Upper-Lower-Split-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf\" data-type=\"post\" data-id=\"13329\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day Upper Lower Split for an Aesthetic Body <\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout.jpg\" alt=\"Push Pull Legs 5 Day Split Workout\" title=\"Push Pull Legs 5 Day Split Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" data-type=\"post\" data-id=\"5866\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Push-Pull-Leg (PPL) Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners.jpg\" alt=\"Compound Workout for Beginners\" title=\"Compound Workout for Beginners\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine\" data-type=\"post\" data-id=\"4582\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Compound Workout Routine to Build Muscle<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout.jpg\" alt=\"3 Day Superset Workout\" title=\"3 Day Superset Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/4-day-superset-workout-plan\" data-type=\"post\" data-id=\"8233\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> 4-Day Superset Workout Plan for a Muscular Body<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout.jpg\" alt=\"Full Body Workout\" title=\"Full Body Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-full-body-workout-routine-with-pdf\" data-type=\"post\" data-id=\"13725\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Muscle Building Full Body Workout Routine<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/HYBRID-WORKOUT-PROGRAM.jpg\" alt=\"HYBRID WORKOUT PROGRAM\" title=\"HYBRID WORKOUT PROGRAM\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/HYBRID-WORKOUT-PROGRAM.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/HYBRID-WORKOUT-PROGRAM-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/HYBRID-WORKOUT-PROGRAM-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf\" data-type=\"post\" data-id=\"17615\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6-Week Hybrid Workout Program  for an Athletic Body<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a> &#8211;  Journal of Strength and Conditioning Research<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a well-designed and straightforward workout schedule for strength and muscle building, you&#8217;ve come to the right place. In this article, I&#8217;ve shared an easy-to-follow, effective, and complete 5 Day Upper Lower Split workout that will help you build strength and mass and improve your physique over time. The upper-lower split training &#8230; <a title=\"5 Day Upper Lower Split for Strength and Size with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-upper-lower-split-with-pdf\" aria-label=\"Read more about 5 Day Upper Lower Split for Strength and Size with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15876,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[355],"class_list":["post-5558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-upper-lower-split"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5558","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5558"}],"version-history":[{"count":39,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5558\/revisions"}],"predecessor-version":[{"id":21404,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5558\/revisions\/21404"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15876"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}