Advanced Upper Lower(Shoulders, lats, and triceps)

Program Description

My ideologies have changed from the last program that I have posted. The last program that I made is instead for those that are beginners in the gym and can be run until the novice/intermediate stage, but there will be a plateau that is fatigue induced. I would then recommend that you take a deload(2-3 days off) then do this split which maximizes frequency to allow your muscles to be hit as soon as they are recovered. The reason for why all sets are 1-2 in this program is because as you are increasing frequency, you must decrease the volume per session. Also, since you are more advanced, you will get fatigued more from sets. This is a high frequency upper/lower ~2.5x a week program which does not need you to be in a surplus, and I would recommend that you stay at maintenance calories or be in a very minimal surplus(maingaining/lean bulk).This is because when you are more advanced and you go into a larger surplus, most of it will be fat since you produce muscle at a slower rate as you are more experienced. You should also expect progressive overload every few sessions(1-3 sessions) unless you are very advanced where you should be seeing progress every 3-5 sessions. Upper Lower Rest Repeat Reasoning behind exercise selection on Upper day: -Shoulder press is first to give the front delts and lateral delts priority as the first exercise -Wide grip lat pulldown is second exercise as priority and 2 sets for emphasis on the lower lats since it greatly impacts a physique -Single arm tricep extension is used since you get more motor unit recruitment when going unilateral and there are 2 sets for this also since it is high priority - due to the triceps fatigue from the extension, we use a single joint chest movement which will be a pec deck fly -Single arm lat row(preferably extra stability from something like a chest support) with same reasoning as the tricep extension, also 1 set since the lats are hit heavily from the wide grip lat pulldown -The lateral raise should be done with a cuff and unilateral for the same reasoning as provided before -Wide grip chest supported row with 2 sets since this will be the only movement that hits the rear delts heavily out of the rowing variants in the upper day and great for traps -Dumbbell preacher curl since it loads the biceps where it has best leverage -then we do a seated hammer curl to finish off the rest of the elbow flexors while decreasing the involvement of the biceps in the movement Reasoning behind exercise selection on Lower day: -Start off with the Adductor machine since I believe that they have a great impact on the leg appearance -then move onto a leg extension since it is harder to shorten a muscle further out into a workout and it also warms up the knee joint great -Back extension is for hamstrings, glutes, adductors, and spinal erectors. Mainly hamstring movement with distal hypertrophy -Smith machine squat finishes off the quads(focus of vasti muscles) -Hamstring curl hits the short head.

Program Overview