An Upper/Lower Split that worked well for me...

[punkguitarist]

I did this upper/lower split for years and had good results from it.

I did this 3x a week (mon: upper 1, wed: lower 1, fri: upper 2, mon: lower 2, wed: upper 1, etc.) but you could do it 4x a week if you have good recovery.

Heavy is 3 sets of 4-6 reps, light is 3 sets of 8-12 reps. Arms, calves, and abs was whatever I felt like doing. Usually for my rows though I'd make the rep range a little higher because I felt like doing rows in the 4-6 rep range made me form turn to shit. So my heavy row day would be something like 6-8 and my light row day would be 12-15.

I would rotate out exercises whenever they stalled, and deload around every 7-8 weeks.

Upper 1
Horizontal press (heavy)
Horizontal row (heavy)
Vertical press (light)
Vertical pull (light)
Arms

Lower 1
Squat Variation (heavy)
Hams (usually romanian deads) (light)
Calves
Abs


Upper 2
Vertical press (heavy)
Vertical pull (heavy)
Horizontal press (light)
Horizontal row (light)
Arms

Lower 2
Deadlift variations (heavy)
Leg Press or Hack Squats or any other machine squat (light)
Calves
Abs

I would use both a mix of freeweights and machines (usually hammerstrength). I sticked with freeweights for the "heavy days" and would use machines for the lighter days (but sometimes still used free weights for the light days as well)

[Alex_Steele]

That looks good. The muscle gets a varied stimulus (heavy/moderate) as well as a varied frequency- 3 days rest, then a 5 day rest. Keeps the muscles pumped up and active.

[Bernimx]

Can't go wrong with this setup.

[IntenZe]

Would this work during a cut?

[exmgtoo]

looks solid pg.

[Yev33]

I used to follow a split very similar to the one you posted.

[Paul D]

Very nice setup. I'm a big fan of upper/lower splits.

[musclemilk]

Very nice setup

[msucurt]

Started this setup last week. Really liking it. Used something similar to this before but not quite the same.

[cmc]

Starting this today