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
@ChrisDikov
3 жыл бұрын
Cons: longer upper body days I see that as an absolute win
@veershah463
3 жыл бұрын
one of the most legit fitness channels in the youtube game 💪🏼 💯
@DrSwole
3 жыл бұрын
Thanks my friend! Help me share the channel around 👌🏼
@DrSwole
3 жыл бұрын
What split are you currently following?
@RyanJCherry
3 жыл бұрын
Yes for the best! Keep it up Bill!
@DrSwole
3 жыл бұрын
@@RyanJCherry thanks my man!
@veershah463
3 жыл бұрын
@@DrSwole currently i’m following a PPL split but looking forward to do an upper lower split soon
@rilez2106
Жыл бұрын
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
@parkey8936
Жыл бұрын
Thanks!!
@charlesevans9139
2 жыл бұрын
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.
@DrSwole
2 жыл бұрын
Glad you’re going strong!
@p.j.witkowski3281
3 жыл бұрын
Just sent this to my friend who’s about to start his journey! Thanks doc!
@DrSwole
3 жыл бұрын
Awesome! Really appreciate that
@DrSwole
3 жыл бұрын
What split are you following?
@michaelsammon1301
3 жыл бұрын
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.
@Homelander5482
2 ай бұрын
I have one (two) question. How do you add volume? it means adding more reps/sets? And what is your current split?
@StandStrength
3 жыл бұрын
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.
@DrSwole
3 жыл бұрын
I think that’s a great option
@DrSwole
3 жыл бұрын
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
@StandStrength
3 жыл бұрын
@@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
3 жыл бұрын
@@StandStrength cool! As long as it’s working for you
@entervikas
3 жыл бұрын
Giving such a programe free of cost is really show how great you are.. you are just awesome 😍💪
@DrSwole
3 жыл бұрын
Thanks man! Help me share the channel around 👌🏼
@DrSwole
3 жыл бұрын
What are your goals?
@entervikas
3 жыл бұрын
@@DrSwole Sure will do.
@entervikas
3 жыл бұрын
@@DrSwole thanks for asking Dr. My goal is Gaining muscles and strength
@entervikas
3 жыл бұрын
@@DrSwole I will appreciate if you let me know which of your program best for gaining both muscles and strength
@Gurkenklemme
Жыл бұрын
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
@DrSwole
Жыл бұрын
Glad it provided some illumination!
@TheNobodyReader
3 жыл бұрын
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
3 жыл бұрын
Thanks for the kind words and the suggestions! Help me share the channel around 👌🏼
@DrSwole
3 жыл бұрын
What are your goals?
@TheNobodyReader
3 жыл бұрын
@@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!
@DrSwole
3 жыл бұрын
@@TheNobodyReader okay cool! I love upper lower for its flexibility
@carlosmorris4510
3 жыл бұрын
👀... 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
3 жыл бұрын
I'll get to push/pull eventually ;)
@DrSwole
3 жыл бұрын
How often do you train muscle groups?
@carlosmorris4510
3 жыл бұрын
@@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.
@carlosmorris4510
3 жыл бұрын
@@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. 🗒
@DrSwole
3 жыл бұрын
@@carlosmorris4510 oh that’s an interesting setup!
@mickeychan2223
3 жыл бұрын
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.
@DrSwole
3 жыл бұрын
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
@DrSwole
3 жыл бұрын
Do you superset other exercises?
@mickeychan2223
3 жыл бұрын
@@DrSwole yes, only small muscle or isolation movement, like leg curl and extension, bicep curl and tricep ext.. but never combine main lifts
@DrSwole
3 жыл бұрын
@@mickeychan2223 that's a solid approach
@andrewlong2711
3 жыл бұрын
Best fitness channel on KZitem, can't change my mind.
@DrSwole
3 жыл бұрын
Appreciate the kind words man! Help me share the channel around 👌🏼
@DrSwole
3 жыл бұрын
What are your goals?
@andrewlong2711
3 жыл бұрын
@@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.
@DrSwole
3 жыл бұрын
@@andrewlong2711 okay nice!
@kolozo2872
3 жыл бұрын
This guy makes so much more sense than all the other people lol
@DrSwole
3 жыл бұрын
Thanks my friend! Help me share the channel around 👌🏼
@DrSwole
3 жыл бұрын
What’re your goals?
@Flame6302
3 жыл бұрын
Sweet I’ve been waiting for this!!!!
@DrSwole
3 жыл бұрын
Glad to hear it!
@DrSwole
3 жыл бұрын
What split have you been following?
@Flame6302
3 жыл бұрын
I’ve been following push, pull, legs.
@DrSwole
3 жыл бұрын
@@Flame6302 ah okay
@kurtfranklin2680
5 ай бұрын
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.
@Intuitivelogicalintrovert
3 жыл бұрын
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.
@DrSwole
3 жыл бұрын
Nice
@DrSwole
3 жыл бұрын
How has progress been on that?
@Intuitivelogicalintrovert
3 жыл бұрын
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 KZitemrs. Hopefully would lean out more & stay around 160-165Ibs Range. Most of routine is basic calisthenics with added weights in between. 🙂
@animemugenarena
4 ай бұрын
Why we train based on "week" why we don't do 8 days split .. why just not train day by day.
@jameelahamed6615
3 жыл бұрын
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
@Nico-Diaz
2 ай бұрын
You must look like ronnie coleman
@peaceloveharmony8642
2 жыл бұрын
Big thanks from Paris France 🇫🇷
@DrSwole
2 жыл бұрын
Cheers!
@DrSwole
2 жыл бұрын
What are your goals?
@Reppintimefitness
3 жыл бұрын
Time to get swole 💪
@DrSwole
3 жыл бұрын
Hell yeah man!
@DrSwole
3 жыл бұрын
How's your cut been
@Reppintimefitness
3 жыл бұрын
@@DrSwole been going great down to 185 from 205 new years
@DrSwole
3 жыл бұрын
@@Reppintimefitness Awesome dude. You got this
@mattc4266
3 жыл бұрын
Remember when you said you were pound for pound stronger than Ray Williams
@ertugrulbae46
Жыл бұрын
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.
@DrSwole
Жыл бұрын
Thanks for sharing your experience!
@thiag0f
6 ай бұрын
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.
@benwood6070
3 жыл бұрын
First of all, great video the workout is shown very well, I was just curious about rest times in between sets for each movements?
@DrSwole
3 жыл бұрын
I have a video and rest periods
@DrSwole
3 жыл бұрын
kzitem.info/news/bejne/r4ernG2tj2depKw
@benwood6070
3 жыл бұрын
@@DrSwole Ok thank you so much
@DrSwole
3 жыл бұрын
@@benwood6070 👊🏼
@michaelbing8991
Жыл бұрын
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.
@gordon6164
9 ай бұрын
das something a puss,y would say
@ertugrulbae46
Жыл бұрын
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.
@DrSwole
Жыл бұрын
Thanks for the input
@smoothassmooth
3 жыл бұрын
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
3 жыл бұрын
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
@DrSwole
3 жыл бұрын
Have you been injured before doing that?
@smoothassmooth
3 жыл бұрын
@@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.
@adrianamaya7321
19 күн бұрын
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.
@marcomontenegro1713
3 жыл бұрын
hey doc! could you make a video on how to manage working out during med school? would love to know how you did it!
@DrSwole
3 жыл бұрын
Might be another video idea for sure! Something efficiency related
@DrSwole
3 жыл бұрын
Are you having trouble balancing everything?
@marcomontenegro1713
3 жыл бұрын
@@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.
@seanbrown6904
3 жыл бұрын
you sir, have earned a new sub. cheers!
@DrSwole
3 жыл бұрын
Awesome! Welcome
@DrSwole
3 жыл бұрын
What are your goals?
@ov7723
Ай бұрын
Why don't we train the core/press in such split?
@2mac_mini952
29 күн бұрын
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
@jed4914
2 жыл бұрын
Can you do an upper lower push pull 4 day split? Saw some on the internet but was interested in your approach on this
@DrSwole
2 жыл бұрын
Will give it thought!
@lance0510
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
I usually count close grip bench for chest as well
@DrSwole
3 жыл бұрын
Does it add up with that?
@lance0510
3 жыл бұрын
@@DrSwole Oh okay got it. Would overhead press count as an upper chest workout as well or just front delt?
@Smokechaser92
2 жыл бұрын
Dr. Swole 💪
@DrSwole
2 жыл бұрын
💪🏼👊🏼
@alfaalfa99
2 ай бұрын
thanks for sharing
@derrickgitau2396
2 жыл бұрын
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.
@DrSwole
2 жыл бұрын
I discuss cardio here kzitem.info/news/bejne/la-nsoiocGWIgpw
@harigovindmc2758
3 жыл бұрын
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
3 жыл бұрын
Yes you can! Although you need to find the right amount of volume to make progress
@DrSwole
3 жыл бұрын
I just got the volume here: kzitem.info/news/bejne/u4duzmawmqdhfqQ
@harigovindmc2758
3 жыл бұрын
@@DrSwole thank you
@simonewu1847
3 жыл бұрын
What’s the best split for fat loss?
@DrSwole
3 жыл бұрын
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
@DrSwole
3 жыл бұрын
What’s your goal?
@ayushupreti5423
15 күн бұрын
Hy will this help me make my body more leaner or bulkier? I am just getting started
@carsoncremeens6602
3 жыл бұрын
would a mix of upper lower split and a push pill legs split work? like for example Upper-Lower-Rest-Push-Pull-Legs-Rest
@DrSwole
3 жыл бұрын
I have a program out on that split!
@DrSwole
3 жыл бұрын
kzitem.info/news/bejne/1X6BtImYbIuSe6A
@Carl7846
2 жыл бұрын
What if your lower body is still sore from previous sesh, even after the rest day. Should I still hit it again?
@DrSwole
2 жыл бұрын
I talk about training while sore here
@DrSwole
2 жыл бұрын
kzitem.info/news/bejne/lqmgt5eQq4pmm4I
@Carl7846
2 жыл бұрын
@@DrSwole Thank you, King 👑
@DrSwole
2 жыл бұрын
@@Carl7846 👊🏼
@imadbouhlal8197
2 жыл бұрын
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
@DrSwole
2 жыл бұрын
Cheers my man! Yes feel free to add more back work
@seanbwrs
9 ай бұрын
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?
@TheDesius
7 ай бұрын
Only 6 sets of biceps and triceps per week? Don't you need at least 10 sets per week per muscle to get decent results?
@Dirk_van_Tonder
13 күн бұрын
IF you're pushing those biceps sets to true failure leaving no reps in reserve, it's sufficient. Plus biceps are getting worked on things like chin ups and rows. Those recommended sets per muscle group per week are not actually accurate. most of the individuals in those studies are not pushing themselves that hard
@Mamamia-wy5sd
Жыл бұрын
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?
@meronjibreal8725
3 жыл бұрын
Thank you so much, appreciate the way you explain
@DrSwole
3 жыл бұрын
Glad it made sense!
@DrSwole
3 жыл бұрын
What split are you using?
@meronjibreal8725
3 жыл бұрын
@@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
@DrSwole
3 жыл бұрын
@@meronjibreal8725 I think upper lower works better for 4 days per week!
@meronjibreal8725
3 жыл бұрын
@@DrSwole truelly thank you
@nokhouseee
3 ай бұрын
Is it bad to do the same exercises and same order every upper and lower day
@ninjaiscool7352
2 жыл бұрын
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?
@DrSwole
2 жыл бұрын
Yes if lower volumes are what you need
@DrSwole
2 жыл бұрын
I have videos on progression! kzitem.info/news/bejne/2pCJxZ-hh5OkfGk
@siddhantkamat8513
2 жыл бұрын
Why is his voice so convincing and full of positive vibes?😇
@DrSwole
2 жыл бұрын
This is going on my IG story LOL thanks friend
@DrSwole
2 жыл бұрын
What split are you using?
@anaqibrah
2 жыл бұрын
Hey doc, just a question, aren’t you supposed to train each muscle group at least 10+ sets per week?
@DrSwole
2 жыл бұрын
This is a low volume program
@DrSwole
2 жыл бұрын
You’ll have to find what works best for you
@jeffm5099
3 жыл бұрын
I don't have facebook. Is it possible to email the excel file or dm on IG? Thanks for the content!
@innovatixn99
3 жыл бұрын
Good program bro, but 8 sets for Side delts isn't too much?
@DrSwole
3 жыл бұрын
Nope, side delts tend to do well with higher volumes
@DrSwole
3 жыл бұрын
Are side delts a strong point for you already?
@innovatixn99
3 жыл бұрын
@@DrSwole yeah, i've been training for 2 years. I'm currently doing 9 sets per week. Should I increase it?
@DrSwole
3 жыл бұрын
@@innovatixn99 depends on your progress. If you’re stalling, increasing would be a good idea
@vladrunc627
3 жыл бұрын
If I can't do chin-ups, what exercise could I replace it with?
@DrSwole
3 жыл бұрын
You could do assisted chin-ups with resistance bands or just lat pull downs
@DrSwole
3 жыл бұрын
Do you have access to bands or an assisted pull-up machine?
@vladrunc627
3 жыл бұрын
Bands i sadly do not have acces to, I will do lat pull downs, thank you
@anthonybelbis7440
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
I would just add them in as a superset on upper days
@DrSwole
3 жыл бұрын
Are rear delts a weak point for you?
@nafisrahman5791
Жыл бұрын
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?
@sanchez5963
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
You can start with that but ultimately you want to find the optimal rep ranges for each exercise
@DrSwole
3 жыл бұрын
I discuss further here kzitem.info/news/bejne/jo6YzKd_hHZ2bI4
@sanwalkhan5074
2 жыл бұрын
thanks bro
@sanchez5963
3 жыл бұрын
Isn't that a little too many exercises for a beginner? Jeremy ethier has 4 exercises for upper only ( for beginners )
@DrSwole
3 жыл бұрын
I don’t think so. Having some variety is helpful for balanced muscle growth
@GiQQ
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
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
3 жыл бұрын
What split are you using?
@GiQQ
3 жыл бұрын
@@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!
@mouridjalleli5964
2 жыл бұрын
I dont like barbell upright row dr. Can u give me some alternatives.! Thanks for the effort
@DrSwole
2 жыл бұрын
More lateral raises
@amqfit
3 жыл бұрын
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
@DrSwole
3 жыл бұрын
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
@DrSwole
3 жыл бұрын
How much time do you have each week to train?
@rosenovcharov5940
Жыл бұрын
Is this a good upper lower split for those who like to train to failure on every set and if not, is the 2 set per exercise variant a good one? Thx in advance Dr Swole
@DrSwole
Жыл бұрын
It's reasonable, just start with lower volumes
@mainenterprise872
2 ай бұрын
@drswole how would you know if you're a beginner or need to add more volume (sets or reps)?
@Dirk_van_Tonder
13 күн бұрын
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
@sanchez5963
3 жыл бұрын
Doctor, when it comes to training abs and doing cardio, when can that be fit in this schedule?
@DrSwole
3 жыл бұрын
Ab work can fit in at the end of any workout
@DrSwole
3 жыл бұрын
I discuss cardio further here kzitem.info/news/bejne/2rCmymmjoH1lpm0
@kozy9724
2 жыл бұрын
How much weight/rpe do you use for each exercise? Do you train Untill failure?
@DrSwole
2 жыл бұрын
I discuss failure here kzitem.info/news/bejne/o5iBvX2jm6x4dKg
@alvaroyuma2062
3 жыл бұрын
Saludos from Panamá 🇵🇦
@DrSwole
3 жыл бұрын
Cheers friend!
@DrSwole
3 жыл бұрын
What are your goals?
@alvaroyuma2062
3 жыл бұрын
Well 60 years old my only goals keep healthy i have 30 years working out
@alvaroyuma2062
3 жыл бұрын
Upper lower my best choise
@DrSwole
3 жыл бұрын
@@alvaroyuma2062 okay nice! Glad to hear you’re still in the game
@bestregards07
3 жыл бұрын
Can you kindly share the direct link to facebook post having this sheet? I scrolled through whole group, but couldnt find this sheet.
@DrSwole
3 жыл бұрын
Just go to the files tab in the Facebook group
@ArtisticallyAspiring
3 жыл бұрын
Do you have one about push pull leg?
@Mr_Ramen_Noodle
3 жыл бұрын
Beginner here,you mention add more volume in terms of adding more sets eventually, how do I know when I should start adding more?
@DrSwole
3 жыл бұрын
Add more when you stall and still recovering well
@DrSwole
3 жыл бұрын
Deep discussion here kzitem.info/news/bejne/ypmimmmOfWiniXY
@jonasbernardo4423
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
Glad to help
@DrSwole
3 жыл бұрын
I can’t give medical advice over the Internet. You should ask your doctor!
@Dev-zi1ls
2 ай бұрын
How many months u should follow upper lower split
@Dirk_van_Tonder
13 күн бұрын
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
@rll1236
3 жыл бұрын
Is there an alternative for the tbar row? I'm not sure how to set that up
@DrSwole
3 жыл бұрын
Yes just a barbell row would be a great choice as well
@DrSwole
3 жыл бұрын
Do you train at a gym?
@rll1236
3 жыл бұрын
@@DrSwole Yeah I go to the gym
@DrSwole
3 жыл бұрын
@@rll1236 okay cool
@serpentking8503
3 жыл бұрын
Any chest supported row would be a good substitute. Alternatively, barbell rows, dumbbell rows, seated cable rows.
@Hai.tinh.583
3 жыл бұрын
Hi Dr. Swole, very much appreciate all the information that you've posted on KZitem. 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
3 жыл бұрын
Appreciate the suggestion! It’s something I’ve thought about
@DrSwole
3 жыл бұрын
What program are you using at the moment?
@Hai.tinh.583
3 жыл бұрын
@@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
3 жыл бұрын
@@Hai.tinh.583 okay fair enough! Yes the volume differs a lot between the two programs
@Hai.tinh.583
3 жыл бұрын
@@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 KZitem
@menonguy
2 жыл бұрын
I still can't do chin ups yet, what might be some effective alternatives
@DrSwole
2 жыл бұрын
Assisted chin-ups with bands/machine or lat pulldowns!
@Wallace1090
Жыл бұрын
Video is great but dude forgot to show the exercises
@RyanJCherry
3 жыл бұрын
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)
@DrSwole
3 жыл бұрын
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
3 жыл бұрын
Do you normally drop it on the eccentric?
@RyanJCherry
3 жыл бұрын
@@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!
@RyanJCherry
3 жыл бұрын
@@DrSwole so are you kind of using a touch and go? Like tapping the ground then starting the concentric again rather than a reset?
@DrSwole
3 жыл бұрын
@@RyanJCherry yeah I love deadlifting ahah
@colinshiby9944
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
You should guide your volume and weight addition by your ability to overload while maintaining the same RIR
@DrSwole
3 жыл бұрын
More here kzitem.info/news/bejne/2pCJxZ-hh5OkfGk
@ajithdileep
3 жыл бұрын
Can I use it as my "coming back" program?..I haven't trained since an year
@DrSwole
3 жыл бұрын
Yes you absolutely can! It'll be a great way to ease back in
@DrSwole
3 жыл бұрын
Were you off because of gym closures?
@ajithdileep
3 жыл бұрын
@@DrSwole yes..all I was doing past 1 year was push ups pull ups and squats
@flabio7074
3 жыл бұрын
@@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.
@DrSwole
3 жыл бұрын
@@ajithdileep Ah okay. Now’s the time to get it back!
@reluctantuser01
9 ай бұрын
when should i train forearms and neck
@jimmy1426
2 ай бұрын
Don’t worry about neck but you can do forearm curls at the end of your upper days
@universaldot6088
Жыл бұрын
Can the workout be done over 3 days? Would any adjustments need to be made?
@DrSwole
Жыл бұрын
Ideally you’d have at least a twice per week frequency for everything
@aadeshsoni9045
2 жыл бұрын
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
@DrSwole
2 жыл бұрын
I’d keep some in so you have your frequency but adding in an arm day so fine’
@restorethestars
2 жыл бұрын
i have a question and that is why is there only one chest movement in each upper workout? thanks!
@DrSwole
2 жыл бұрын
Just because beginners don’t need a lot of volume
@DrSwole
2 жыл бұрын
You could add more if you want
@judi5832
2 жыл бұрын
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?
@_energy__
3 ай бұрын
probably no, sorry bro
@Mr_Ramen_Noodle
3 жыл бұрын
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?
@DrSwole
3 жыл бұрын
Yes I put it in to favor the upper pecs but doing all flat as a beginner would be fine!
@DrSwole
3 жыл бұрын
Flat db press is solid too
@noodlzsynthetase
3 жыл бұрын
Hi! I dont use facebook, is there any other way I could get the excel file ?
@DrSwole
3 жыл бұрын
No but you can just screenshot or pause and make your own
@Nasserr2
2 жыл бұрын
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
@DrSwole
2 жыл бұрын
How is your recovery?
@DrSwole
2 жыл бұрын
If you’re recovering well you might need more volume
@Nasserr2
2 жыл бұрын
@@DrSwoleI don’t even get sore and i push my self every workout , my recovery is great
@Nasserr2
2 жыл бұрын
@@DrSwole i’ve been training for almost 6 months , should i try ppl?
@DrSwole
2 жыл бұрын
@@Nasserr2 I’d start by just adding a few more sets
@MrJeroenJA
2 жыл бұрын
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.
@DrSwole
2 жыл бұрын
You could replace a bench press variation
@Dirk_van_Tonder
12 күн бұрын
Swap close-bench press out for dips
@xSilentRecon
2 жыл бұрын
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!!
@DrSwole
2 жыл бұрын
Assisted chin-ups with a band or assisted chin-up machine!
@xSilentRecon
2 жыл бұрын
@@DrSwole ah, I didn't know there was such a machine. thanks for all the info!
@sifatislam1516
2 жыл бұрын
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
2 жыл бұрын
I think it's a decent start in your first year
@DrSwole
2 жыл бұрын
Volume is very individual so you can increase as needed
@charliem4560
Жыл бұрын
Thank you! I hope this works well. I haven’t seen any progress in a while :(
@_nishantj_
4 ай бұрын
Any updates?
@mouridjalleli5964
2 жыл бұрын
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?
@DrSwole
2 жыл бұрын
Yes, volume is very individual so find out what works for you!
@DrSwole
2 жыл бұрын
Supersets are great! Drop sets can work for some people
@ICcccreg
Жыл бұрын
Can I do Monday upper, Tuesday lower, Saturday upper and sunday lower?
@DrSwole
Жыл бұрын
Ideally not because your Sunday will run into the next week
@ICcccreg
Жыл бұрын
@@DrSwole how about monday Tuesday, Thursday Friday
@nuxsis
Жыл бұрын
I can't do weighted chinups is there a replacement
@DrSwole
Жыл бұрын
Assisted chin-ups !
@Quin3x
2 жыл бұрын
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?
@DrSwole
2 жыл бұрын
Yeah that’s how I do it
@DrSwole
2 жыл бұрын
They technically count for the secondary muscle groups as well but it’s simpler just to count direct work for the most part
@ICcccreg
Жыл бұрын
Is it ok to have upper lower on monday and Tuesday and upset lower on Saturday and Sunday
@DrSwole
Жыл бұрын
Ideally not because your days will come back to back Sunday Monday
@ICcccreg
Жыл бұрын
@@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
@7Senan7
2 жыл бұрын
How can I incorporate abs and core training into my workout? Should I add an extra day for them or do them on upper body?
@7Senan7
2 жыл бұрын
Also should I add a chest fly workout to my upper body or is it not needed?
@DrSwole
2 жыл бұрын
Just add them on your shortest days
@DrSwole
2 жыл бұрын
@@7Senan7 you can add fly’s if you’re recovering well
@lylaniac6657
2 жыл бұрын
Is it okay to do core everyday along with this split?
@sanchez5963
3 жыл бұрын
6:57 I can't do regular pull-ups/chin-ups, let alone weighted ones. What should I do instead?
@DrSwole
3 жыл бұрын
Start with band or machine assisted pull-ups
@DrSwole
3 жыл бұрын
Do you have access to those in your gym?
@siyadislam6352
2 жыл бұрын
I am working out for 7months still nothing changed. I think I am overtraining. I am doin 6day split Chest/tri, Back/bi,Leg/shoulder. I am doing 5/6chest and 3/4 tri exercise in one workout as my trainer said. So should I follow your begginer 4day split or anything intermediate level. Can you suggest me a workout plan.
@DrSwole
2 жыл бұрын
Start with my one of my beginner programs from the low volume playlist
@DrSwole
2 жыл бұрын
Check out my playlist on nutrition to make sure you have that in check to
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