Split: Upper/Lower
Frequency: 3-4x/week
Category: Home Workout
The Half split offers the benefit of having all the leg work in one day. This is especially valuable when limited to home exercises because many of the lower body exercises overlap, making it hard to separate quads, hamstrings, and glutes from each other on different days. This system is driven by frequency more than volume.
The exact frequency will depend on how you set up the off days and weekly schedule. Remember when choosing a higher frequency split to be more conservative on volume to start.
Some sample rotations would be:
High Frequency – Upper, Lower, Off (repeat)
Low Frequency – Upper, Off, Lower, Off Repeat
You can add additional abdominal work to either day. Additional calves would go on lower body day.
This program could be used for re-comp and fat loss if intensities and volume and nutrition are adjusted accordingly for the individual.
Only 1 set of each workout is provided because it is intended that you will repeat the same workouts and add progressions as-needed. View the Program Notes for suggestions on how to progress, which are viewable once the program is Active by going to Program > Active, and scrolling to the bottom.
Upper
Lower
Off
Upper
Lower
Off
Off
In terms of progression, you have several options. If you have the means, you can progress resistance either by more resistance or progressing the exercise to a more challenging version. Example progressing from push-up with your chest elevated to on the floor, then feet elevated, or adding a band.
You can also progress in volume. This can be done simply by increasing the degree of failure you take sets to, or increasing the number of sets. Typically once you are taking a grouping to 2 sets to failure, you should transition to adding another set.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).