January 2025 was a turning point. Not just a new year, but a new training philosophy. After months of body part splits — hitting each muscle group once a week — I made a fundamental shift to an Upper/Lower split, and the difference was immediately noticeable.
The idea is simple but powerful: instead of blasting your chest once a week and then waiting 6+ days for it to fully recover before touching it again, you hit each muscle group twice per week at a slightly lower volume per session. Research consistently shows that twice-weekly frequency produces better hypertrophy outcomes than once-weekly for most people. This was a biological upgrade.
The Split Breakdown
- Upper #1: Chest, back, shoulders, and arms — balanced push/pull with compound and isolation work.
- Lower #1: Deadlifts, leg press, hamstrings, calves, and core. Posterior chain heavy.
- Upper #2: Second upper session, slightly different exercise selection to hit the same muscles from different angles.
- Lower #2: Squat-focused lower day with leg extension, leg curls, and core work.
I ran Upper #1 and Lower #1 slightly more often than their #2 counterparts, making them the primary sessions. The #2 days were accessory variations that added volume without duplicating the exact same stimulus. Smart programming.
Muscle Focus by Day
Upper #1 — Chest, Back, Shoulders & Arms
The primary upper day was built around the Chest Press Machine and Lat Pulldown as the compound anchors, with Bent Over Rows starting to appear for real barbell back work. Lateral Raises hit the medial deltoid, Butterfly / Pec Deck isolated the chest, and we closed with Preacher Curls and Triceps Pushdowns. Skullcrushers also entered the mix here — one of the best long-head tricep builders out there.
Lower #1 — Deadlifts, Posterior Chain & Core
Lower #1 was serious. Barbell Deadlifts as the opener, followed by Leg Press, Lying Leg Curl, and Standing Calf Raise. Core was programmed at the end with Russian Twists and Cable Crunches. The deadlift was still at relatively modest weights, but the movement pattern was solid. Deadlifting is one of the highest-value movements in any program — it hits hamstrings, glutes, lower back, traps, and grip all at once.
Upper #2 — Shoulders, Back & Chest (Variation Day)
The second upper day flipped the emphasis: Shoulder Press Machine led instead of chest press, and Dumbbell Rows replaced barbell rows for unilateral back work. Dumbbell Bench Press gave the chest a free-weight stimulus after the machine-heavy day. Rear Delt Flys remained a staple, and cable curls wrapped up the bicep volume.
Lower #2 — Squat-Focused Quads & Hamstrings
Lower #2 was the squat day. Barbell Back Squats were the primary movement, complemented by Back Extensions for lower back resilience, Leg Extension for quad isolation, and Seated Leg Curls for hamstrings. Russian Twists rounded out the session. The back extension is one of those underrated movements that keeps your lower back healthy for heavy deadlifts and squats — don’t skip it.
Phase 3 Weight Update
| Workouts | Total Sets | Total Reps | Total Volume Lifted |
|---|---|---|---|
| 36 | 611 | 6,849 | 686,010 lbs |
Here’s where the numbers landed by the end of Phase 3 (March–April 2025):
Upper #1
- Chest Press Machine: 160–185 lbs × 5– reps
- Bent Over Row (Barbell): 95 lbs × 10 reps
- Lat Pulldown (Cable): 110 lbs × 10 reps
- Lateral Raise (Machine): 50–55 lbs × 15 reps
- Butterfly / Pec Deck: 90 lbs × 20 reps
- Preacher Curl (Machine): 35 lbs × 11–15 reps
- Triceps Pushdown: 44 lbs × 12 reps
- Skullcrusher (Barbell): 50 lbs × 15 reps
Lower #1
- Deadlift (Barbell): 205 lbs × 4–5 reps
- Leg Press (Machine): 360 lbs × 8 reps
- Lying Leg Curl (Machine): 90 lbs × 10 reps
- Standing Calf Raise: 120–140 lbs × 12 reps
- Cable Crunch: 38.5 lbs × 12 reps
- Russian Twist (Weighted): 25 lbs × 32 reps
Upper #2
- Shoulder Press (Machine Plates): 140 lbs × 8 reps
- Bench Press (Dumbbell): 90–100 lbs × 10 reps
- Lat Pulldown (Cable): 110 lbs × 12 reps
- Dumbbell Row: 45 lbs × 12 reps
- Rear Delt Reverse Fly: 55–60 lbs × 12 reps
- Triceps Pushdown: 49.5 lbs × 12 reps
- Single Arm Curl (Cable): 22 lbs × 11–12 reps
Lower #2
- Squat (Barbell): 225–235 lbs × 5 reps
- Back Extension (Machine): 100–105 lbs × 10 reps
- Leg Extension (Machine): 125–145 lbs × 12 reps
- Seated Leg Curl: 120–160 lbs × 12 reps
- Standing Calf Raise: 120–140 lbs × 12–15 reps
- Russian Twist (Weighted): 22.5 lbs × 32 reps
The frequency jump from once to twice weekly produced noticeable strength and size gains. The squat broke into the 200+ club, and pressing strength climbed significantly on both upper days.
Leave a Reply