Top/bottom training plan | The best lower body training for muscle growth | Part 1

We have prepared a new series of videos for you, in which Radim and I will show you how to create an effective training plan. In today's episode, we're going to focus on the first part of the upper/lower style workout, where we'll explain how to train muscle groups several times a week to promote muscle growth!

The upper/lower training plan is very versatile and works well for both intermediate and experienced exercisers. In this video, we'll take you through the strength/volume training plan step-by-step and show you how to set it up for 4 to 6 days a week. The length and intensity depends on your recovery ability and time availability. This workout focuses primarily on hypertrophy, with less emphasis on strength, making it ideal for those looking to build muscle mass.

Some exercises involve multiple sets, so it may be beneficial to use a pyramid style, gradually increasing the load and incorporating crash sets if you hit a limit. This plan is just a suggestion - if some exercises don't suit you or are not suitable for your health, you can easily substitute them. The important thing is that you feel the correct muscle involvement. And now all we have to do is keep improving together!

Bottom part one

Training schedule 4 times a week

- Next, we continue with the training of the top of the first part again and then we go round and round. It works out that we always have a day off after each workout.

Training schedule 6 times a week

- Same as the four workouts per week layout, still spinning top and bottom the first workout and then after a day off, continue top and bottom with the second workout. It works out that we always have a day off after the full body workout, this variation is very very recovery intensive. There is a thin ice between a well-done workout and overtraining!

Recommended products for this workout: