[{"data":1,"prerenderedAt":513},["ShallowReactive",2],{"lexique-en-upper-lower":3,"lexique-all-en":154,"lexique-trans-en-upper-lower":508},{"id":4,"title":5,"body":6,"description":143,"extension":144,"lang":145,"letter":146,"meta":147,"navigation":148,"path":149,"ref":150,"seo":151,"stem":152,"__hash__":153},"lexique/lexique/en/upper-lower.md","Upper/Lower",{"type":7,"value":8,"toc":130},"minimark",[9,13,18,30,33,36,41,46,50,65,69,72,76,79,83,87,91,94,98,104,108,111,115,119],[10,11,5],"h1",{"id":12},"upperlower",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"The ",[23,24,5],"strong",{}," program divides the body into ",[23,27,28],{},"2 categories",":",[19,31,32],{},"An excellent compromise between Full Body and PPL, particularly favored by intermediate-to-advanced lifters.",[19,34,35],{},"💡 Upper/Lower is considered one of the most versatile splits: it allows 2x/week per muscle frequency with only 4 weekly sessions.",[37,38,40],"h3",{"id":39},"who-is-it-for","Who is it for?",[19,42,43,29],{},[23,44,45],{},"Ideal for",[37,47,49],{"id":48},"sample-4-dayweek-program","Sample 4-day/week program",[19,51,52,53,56,57,64],{},"DaySession type",[23,54,55],{},"Monday","Upper (strength focus)Tuesday",[23,58,59,60,63],{},"Lower (strength focus)",[23,61,62],{},"WednesdayRest","Thursday","Upper (hypertrophy focus)Friday**Lower (hypertrophy focus)**Sat-SunRest",[37,66,68],{"id":67},"sample-upper-session","Sample Upper session",[19,70,71],{},"ExerciseSets × RepsBench Press4 × 6-8Pull-ups or Lat Pulldown4 × 6-8Overhead Press3 × 8-10Barbell Row3 × 8-10Lateral Raises3 × 12-15Curl + Triceps superset3 × 10-12",[37,73,75],{"id":74},"sample-lower-session","Sample Lower session",[19,77,78],{},"ExerciseSets × RepsSquat4 × 6-8Romanian Deadlift3 × 8-10Leg Press or Hack squat3 × 10-12Hamstring Leg Curl3 × 12-15Standing Calf Raises4 × 12-15Abs (plank, crunch)3 × 12-15",[37,80,82],{"id":81},"advantages","Advantages",[37,84,86],{"id":85},"possible-variants","Possible variants",[14,88,90],{"id":89},"upperlower-5-days-125xweek","Upper/Lower 5 days (1.25x/week)",[19,92,93],{},"Mon: Upper | Tue: Lower | Wed: Upper | Thu: Lower | Fri: Upper",[14,95,97],{"id":96},"upperlower-full-body","Upper/Lower / Full Body",[19,99,100,101],{},"Mon: Upper | Wed: Lower | Fri: Full Body | ",[23,102,103],{},"Excellent for 3 sessions/week",[14,105,107],{"id":106},"upperlower-with-specialization","Upper/Lower with specialization",[19,109,110],{},"If a muscle is lagging, add a dedicated session.",[37,112,114],{"id":113},"common-mistakes","Common mistakes",[37,116,118],{"id":117},"key-takeaways","Key takeaways",[19,120,121,122,125,126,129],{},"Upper/Lower is ",[23,123,124],{},"one of the best splits for intermediate lifters",". 4 sessions/week, 2x/muscle frequency, balanced strength-hypertrophy. ",[23,127,128],{},"The perfect compromise between Full Body and PPL",". If you can do 4 sessions/week and want to progress everywhere: this is your split.",{"title":131,"searchDepth":132,"depth":132,"links":133},"",2,[134,136,137,138,139,140,141,142],{"id":39,"depth":135,"text":40},3,{"id":48,"depth":135,"text":49},{"id":67,"depth":135,"text":68},{"id":74,"depth":135,"text":75},{"id":81,"depth":135,"text":82},{"id":85,"depth":135,"text":86},{"id":113,"depth":135,"text":114},{"id":117,"depth":135,"text":118},"The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","md","en","U",{},true,"/lexique/en/upper-lower","upper-lower",{"title":5,"description":143},"lexique/en/upper-lower","JB2iX4OO8nbDUJVaQhexm9vlyG0q5EzUWU2iD-IcxUU",[155,159,163,167,171,175,179,183,187,191,195,199,203,207,211,215,219,223,227,231,235,239,243,247,251,255,259,263,267,271,275,279,283,287,291,295,299,303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,504],{"title":156,"description":157,"slug":158},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":160,"description":161,"slug":162},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":164,"description":165,"slug":166},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":168,"description":169,"slug":170},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":172,"description":173,"slug":174},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":176,"description":177,"slug":178},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":180,"description":181,"slug":182},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":184,"description":185,"slug":186},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":188,"description":189,"slug":190},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":192,"description":193,"slug":194},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":196,"description":197,"slug":198},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":200,"description":201,"slug":202},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":204,"description":205,"slug":206},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":208,"description":209,"slug":210},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":212,"description":213,"slug":214},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":216,"description":217,"slug":218},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":220,"description":221,"slug":222},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":224,"description":225,"slug":226},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":228,"description":229,"slug":230},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":232,"description":233,"slug":234},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":236,"description":237,"slug":238},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":240,"description":241,"slug":242},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":244,"description":245,"slug":246},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":248,"description":249,"slug":250},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":252,"description":253,"slug":254},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":256,"description":257,"slug":258},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":260,"description":261,"slug":262},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":264,"description":265,"slug":266},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":268,"description":269,"slug":270},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":272,"description":273,"slug":274},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":276,"description":277,"slug":278},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":280,"description":281,"slug":282},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":284,"description":285,"slug":286},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":288,"description":289,"slug":290},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":292,"description":293,"slug":294},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":296,"description":297,"slug":298},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":300,"description":301,"slug":302},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":304,"description":305,"slug":306},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":308,"description":309,"slug":310},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":312,"description":313,"slug":314},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":316,"description":317,"slug":318},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":320,"description":321,"slug":322},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":324,"description":325,"slug":326},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":328,"description":329,"slug":330},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":332,"description":333,"slug":334},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":336,"description":337,"slug":338},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":340,"description":341,"slug":342},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":344,"description":345,"slug":346},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":348,"description":349,"slug":350},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":352,"description":353,"slug":354},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":356,"description":357,"slug":358},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":360,"description":361,"slug":362},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":364,"description":365,"slug":366},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":368,"description":369,"slug":370},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":372,"description":373,"slug":374},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":376,"description":377,"slug":378},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":380,"description":381,"slug":382},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":384,"description":385,"slug":386},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":388,"description":389,"slug":390},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":392,"description":393,"slug":394},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":396,"description":397,"slug":398},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":400,"description":401,"slug":402},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":404,"description":405,"slug":406},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":408,"description":409,"slug":410},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":412,"description":413,"slug":414},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":416,"description":417,"slug":418},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":420,"description":421,"slug":422},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":424,"description":425,"slug":426},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":428,"description":429,"slug":430},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":432,"description":433,"slug":434},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":436,"description":437,"slug":438},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":440,"description":441,"slug":442},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":444,"description":445,"slug":446},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":448,"description":449,"slug":450},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":452,"description":453,"slug":454},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":456,"description":457,"slug":458},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":460,"description":461,"slug":462},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":464,"description":465,"slug":466},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":468,"description":469,"slug":470},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":472,"description":473,"slug":474},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":476,"description":477,"slug":478},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":480,"description":481,"slug":482},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":484,"description":485,"slug":486},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":488,"description":489,"slug":490},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":492,"description":493,"slug":494},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":496,"description":497,"slug":498},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":500,"description":501,"slug":502},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":5,"description":143,"slug":150},{"title":505,"description":506,"slug":507},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":509,"en":150,"es":510,"fr":150,"it":511,"pt":512},"upper-lower-oberkoerper-unterkoerper","upper-lower-tren-superior-inferior","upper-lower-parte-superiore-inferiore","upper-lower-superior-inferior",1784214985667]