UL Naris (1)

Program Description

**Upper x Lower Split by Naris Constantino** After each time you finish the 4th workout, restart the program after a rest day, lets say you start on Monday, for short M, M will be Upper 1, then T Lower 1, then W rest then T Upper 2 then F Lower 2, S rest, then Sunday you reset each cycle of the program will be set a day back, so you will workout 5 times a week. If you feel fatigued feel free to rest another day after the second UL cycle. This **Upper x Lower split** is a structured training program designed for **consistent, long-term gains** while minimizing both **central nervous system and mental fatigue**. It is optimized for individuals with **limited time**, ensuring that progress is achievable with **proper nutrition and training habits**. The program emphasizes **heavy lifting with good form**, striking a balance between **avoiding overtraining and undertraining**. Designed for both **beginners and advanced lifters**, this split is a product of **personal experience** and **knowledge gained from PhDs in exercise science and seasoned lifters**. As an **intermediate lifter**, I am actively following and refining this program based on real-world application. By committing to **proper execution and consistency**, lifters can expect steady improvements in strength and physique. If you have any questions contact my phone number at 6073441998 or email- [email protected]

Program Overview