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

We have prepared a new series of training videos for you, in which together with Radim we will show you step by step how to effectively create your own training plan. In today's episode, we'll focus on the first part of the upper/lower split - an ideal system for those who want to train each muscle part multiple times a week to promote muscle growth.

The upper/lower split is one of the most versatile approaches, working well for intermediate and experienced athletes alike. We'll explain what such strength and volume training can look like and how you can adapt it to 4 to 6 training days per week - depending on your recovery, time and goals. This style is primarily focused on hypertrophy (muscle growth), with strength playing a complementary role.

For some exercises, you'll get to a higher number of sets, so don't be afraid to use the pyramid system, gradually add weight, or - if you can't take it any further - incorporate drop sets. Remember, this is a sample plan that you can modify to suit your needs. If an exercise doesn't suit you or isn't suitable for your health, simply replace it with an alternative.

The important thing is that you feel the correct engagement of the target muscles with each repetition. Now let's do it together - step by step to better performance and a stronger physique! ?

Top 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 after a day off, continue top and bottom 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-trained workout and overtraining!

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