[Thomas]

The Lower portion is more based on jumping and programs with the coach and the Upper’s is full hypertrophy

Upper A
Flat Press
6-7
8-10
High Incline Db Press
6-7
8-10
Dips
8-10
12-15
Lateral Raise
2 x 10-15
Lat pulldown one arm
6-7
8-10
Upper Back Row
8-10
12-15
Overhead Triceps
2 x 10-15
Biceps Curl
2 x 10-15

Upper B
Incline Press
6-7
8-10
High Incline Smith
6-7
8-10
Close grip press
8-10
12-15
DB lateral
2 x 10-15
Upper back pulldown
6-7
8-10
Lat bias row
8-10
12-15
Triceps pushdown
2 x 10-15
Biceps Curl
2 x 10-15
Simple and gets the job done

[Thomas]

Hi, I Play soccer and run an Upper/Lower split.

Since I have set days for team training and want some set days for the gym aswell. I know you JP have said that 3 days freequency may be the best, but can this also be a good set up?

Monday – Upper A

Tuesday – Lower A

Wed – Rest

Thursday – Rest

Friday – Upper B

Saturday – Lower B

Sunday – Rest

[Thomas]

Hi, I Play soccer and run an Upper/Lower split.
Since I have set days for team training and want some set days for the gym aswell. I know you JP have said that 3 days freequency may be the best, but can this also be a good set up?
Monday – Upper A
Tuesday – Lower A
Wed – Rest
Thursday – Rest
Friday – Upper B
Saturday – Lower B
Sunday – Rest