Arms Everyday (Upper Lower Hypertrophy Split)

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Arms Everyday (Upper Lower Hypertrophy Split)

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ABOUT DAMN TIME! Here is the Upper/Lower split that I have used for the past 6 months after transitioning back to bodybuilding training. This program has helped me put an inch (taking them from just under 17" to just under 18") in under a year.

In regards to RPE, I like to keep it around 7-9 on the compound movements and more around 8-9.5 on the accessories (9-10 for most of the arm stuff). My best recommendation is to start week 1 at weights you can do for RPE 7-8 and then just add 5-10lbs every week. From there, deload whenever you start getting to failure and drop back to RPE 7-8 before starting the next training cycle.

This is a 4-8 week program that can be run repeatedly. However, I recommend taking a deload (drop 50% of sets after 4-8 weeks of training). This program can also be modified from a 6 day split to a 4 day split by skipping the 3rd upper/lower combo.

If you get bored after running this program for 1-4 training cycles then I recommend running a 4 week strength block by dropping reps by 4-7.

Hope you enjoy the program!