Discussion any has a good an upper lower program

[Ascending Machine]

is U/L still the Meta? if yes can someone send me a good program for it, i'm looking for one with high intensity with low sets - if there's anything better id like to get it too thx

 

[Pentatonic]

Read my holy scripts below, its not rocket science

 

[emeraldpill]

I like upper lower

 

[bobbo]

is U/L still the Meta? if yes can someone send me a good program for it, i'm looking for one with high intensity with low sets - if there's anything better id like to get it too thx

 

[ChadVlad]

I do upper lower
Upper
3 sets of everything around 8 to 12 reps
Push chest, pull back, vertical dumbbell press, bicep isolation, tricep isolation (Extra: abs, lateral raises)

Lower
5-6 sets of leg press to just hit the whole thigh and glutes
5-6 sets of calves
Abs

Week schedule
Upper lower rest upper lower rest rest

But recently I've been going 6 times a week instead of 4 because I just want to go out the house

 

[Ascending Machine]

I do upper lower
Upper
3 sets of everything around 8 to 12 reps
Push chest, pull back, vertical dumbbell press, bicep isolation, tricep isolation (Extra: abs, lateral raises)

Lower
5-6 sets of leg press to just hit the whole thigh and glutes
5-6 sets of calves
Abs

Week schedule
Upper lower rest upper lower rest rest

But recently I've been going 6 times a week instead of 4 because I just want to go out the house

good for you vro

for me I do 2 sets for everything on upper day, for lower I do 1 focused day on quads and the other is 70 30 hams and quads
I also might add an extra arms/side delts day at the end of the week

 

[EvilHomer]

is U/L still the Meta? if yes can someone send me a good program for it, i'm looking for one with high intensity with low sets - if there's anything better id like to get it too thx

Try 1 hard af set for every muscle and titrate up, watching your progressions. Ignore the other retards here they don't even train hamstrings. TBJP has a good series on this on youtube. Stable exercises that you can push hard asf on are best. Pretty much for upper you should have:
Chest: Any humeral adduction (chest press or pec dec) and an arm flexion (Tucked elbow incline press or low to high fly)
Shoulders: A lateral raise variation
Back: Chest supported row with flared elbows or chest supported low to high row, and a lat row (tucked elbow high to low) or a pulldown
Abs: Spinal flexion, so a crunch.
Quads: Lots of options, any squat (hack squat, leg press, smith squat) or a leg extension (try unilateral).
Glutes: Can be isolated or hit with a hinge which also trains erectors and hamstrings. For isolation try hip abduction machine
Hamstrings: And leg curl is good. Try adding a hip hinge (SDL, RDL, Hyperextension) if you can handle the volume
Calves: Any straight leg calf raise.
Biceps and forearms: Most curls are good. Try bayesian curls or preacher curls. Add a pronated curl if you can handle the volume
Triceps: An extension where the upper arm is fixed. All you need
Adductors: Hip adduction machine or unilateral leg press (which adds quad volume of course)

 

[Ascending Machine]

Try 1 hard af set for every muscle and titrate up, watching your progressions. Ignore the other retards here they don't even train hamstrings. TBJP has a good series on this on youtube. Stable exercises that you can push hard asf on are best. Pretty much for upper you should have:
Chest: Any humeral adduction (chest press or pec dec) and an arm flexion (Tucked elbow incline press or low to high fly)
Shoulders: A lateral raise variation
Back: Chest supported row with flared elbows or chest supported low to high row, and a lat row (tucked elbow high to low) or a pulldown
Abs: Spinal flexion, so a crunch.
Quads: Lots of options, any squat (hack squat, leg press, smith squat) or a leg extension (try unilateral).
Glutes: Can be isolated or hit with a hinge which also trains erectors and hamstrings. For isolation try hip abduction machine
Hamstrings: And leg curl is good. Try adding a hip hinge (SDL, RDL, Hyperextension) if you can handle the volume
Calves: Any straight leg calf raise.
Biceps and forearms: Most curls are good. Try bayesian curls or preacher curls. Add a pronated curl if you can handle the volume
Triceps: An extension where the upper arm is fixed. All you need
Adductors: Hip adduction machine or unilateral leg press (which adds quad volume of course)

TYSM brother