Best Upper/Lower Workout to Build Size Body
Upper/Lower Workout to Build Size Body:
Perform the workout as it is written for 8-12 weeks. 12 weeks is probably the maximum, and if you’re starting this workout in Jan/Feb, will allow you to transition smoothly into a much lower volume maintenance program for spring/summer.
This workout is not meant to be performed for a long duration of time. It is an advanced program with a lot of volume that is meant to be used to take advantage of the free time provided by cold weather and short days, and the lightened stress load of the holiday season being over.
If you’re truly an advanced lifter, you’ll be able to determine how you’d like to progress with this workout during its duration. Feel free to increase reps, weight used, slow down rep tempo, or manipulate rest periods. Whichever you feel will give you the best results is the proper way to progress.
You’re more than welcome to change any of these lifts for another variation of the lift if you wish.
And as a few reminders when it comes to optimizing this program’s results: Ensure you’re eating in a calorie surplus during the duration on the program to build muscle; Aim to get 7-9 hours (or more) of sleep each night; On days you do not workout, be sure to perform some form of active recovery.
If you have any other questions regarding this upper/lower workout program to build mass, please feel free to drop them in the comments section below!
Upper Body Workout:
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Up | 3 | 6-15 |
| 2. Dumbbell Bench Press | 3 | 12 |
| 3. Landmine T-Bar Row | 3 | 12 |
| 4. Standing Dumbbell Press | 3 | 12 |
| 5. Seated Cable Rows | 3 | 12 |
| 6. Side Lateral Raise | 3 | 12 |
| 7. Barbell Curl | 3 | 12 |
| 8. French Press | 3 | 12 |
| 9. Dumbbell Shrug | 3 | 12 |
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| Pull-ups |
Grab the bar with a shoulder-width grip, palms facing you. Pull yourself up until your chin is level with the bar, then slowly lower until your arms are fully extended. If you can't initially do full chin-ups and pull-ups, work up to them using moves 5 and 6.
This classic grip hits both your biceps and forearms, as well as your back.
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Dumbbell Bench press:
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| Dumbbell Bench press |
Maintain more tension through the pecs by not locking out the elbows entirely.
Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
Imagine you’re trying to push yourself away from the weights rather than pushing the weights away from yourself.
If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
Keep your feet flat on the floor and don’t allow the lower body to move during the set.
Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
Imagine you’re trying to push yourself away from the weights rather than pushing the weights away from yourself.
If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
Keep your feet flat on the floor and don’t allow the lower body to move during the set.
Landmine T-Bar Row:
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| T-Bar |
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
After a brief pause, return to the starting position
Standing Dumbbell Press:
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| Dumbbell press |
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
Pause, and slowly return the weight to the starting position.
Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
Pause, and slowly return the weight to the starting position.
Seated Cable Rows:
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
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Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominal. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
Repeat for the recommended amount of repetitions.Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
Side Lateral Raise:
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| Side lateral Raise |
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as
you inhale.
Repeat for the recommended amount of repetitions.This exercise can also be performed sitting down.
Set up for the seated french press by loading a barbell or EZ-bar with the appropriate amount of weight and placing it in front of a 90 degree angle bench.
Sit with your back flat against the bench with your feet flat on the floor and barbell resting on your thighs.
Grasp the barbell with an overhand grip (palms facing down) with your hands about 8-12 inches apart.
Lift the bar above your head and bend at your elbows slightly to take the tension onto your triceps. Your palms are now facing upward. This is the starting position for the exercise.
Keeping your elbows fixed and pointing straight up toward the ceiling, slowly lower the bar down behind your head as far as comfortably possible.
Pause, and then slowly raise the bar back to the starting position.
Don't lock your elbows out, and then repeat the movement.
Exercise Tips:
Technique is really important! Don't let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled.
Don't lock your elbows out at the top of the movement and take the tension off of your triceps.
Focus on keeping your body as still as possible, moving only your forearms.
Dumbbell Goblet Squat:
From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position.
Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels.
Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly.
Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions.
Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
Leg Press:
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
With the hips stationary, flex the waist by contracting the abdominal and curl the shoulders and trunk upward until you feel a nice contraction on your abdominal.
Repeat for the recommended amount of repetitions.This exercise can also be performed sitting down.
Barbell Curl:
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| Curl Barbell Biceps |
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
French Press :
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Set up for the seated french press by loading a barbell or EZ-bar with the appropriate amount of weight and placing it in front of a 90 degree angle bench.
Sit with your back flat against the bench with your feet flat on the floor and barbell resting on your thighs.
Grasp the barbell with an overhand grip (palms facing down) with your hands about 8-12 inches apart.
Lift the bar above your head and bend at your elbows slightly to take the tension onto your triceps. Your palms are now facing upward. This is the starting position for the exercise.
Keeping your elbows fixed and pointing straight up toward the ceiling, slowly lower the bar down behind your head as far as comfortably possible.
Pause, and then slowly raise the bar back to the starting position.
Don't lock your elbows out, and then repeat the movement.
Exercise Tips:
Technique is really important! Don't let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled.
Don't lock your elbows out at the top of the movement and take the tension off of your triceps.
Focus on keeping your body as still as possible, moving only your forearms.
Dumbbell Shrug:
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| Dumbbell Shrugs |
When you shrug, the movement engages the middle fibers of the trapezius, too, working out the high back muscles below the upper traps. Likewise, shrugs employ the levator scapulae, a muscle that you can feel if you put your hand right on the side of your neck.
Lower Body Workout:
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Goblet Squat | 3 | 15 |
| 2. Banded N | 3 | 15 |
| 3. Romanian Dead lift | 3 | 15 |
| 4. Leg Press | 3 | 15 |
| 5. Barbell Hip Thrust | 3 | 15 |
| 6. Standing Machine Calf Raise | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 15 |
| 8. Exercise Ball Crunch | 3 | 15 |
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From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position.
Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels.
Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly.
Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions.
Romanian Dead lift:
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Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
Leg Press:
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Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.Always check to make sure that when you re-rack the weight the platform is securely locked.
Barbell Hip Thrust:
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Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Standing Machine Calf Raise:
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| Calf raise |
Adjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending
Hanging Leg Raise:
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This exercise is a hard one if you don't train it correctly, correct form goes without saying. I originally wrote this article because I was sick and tired of 'Gym Rats' doing thousand upon thousands of crunches.
This exercise is a hard one if you don't train it correctly, correct form goes without saying. I originally wrote this article because I was sick and tired of 'Gym Rats' doing thousand upon thousands of crunches, the infomercials of some weird machine that works your upper and lower ABS, neglecting the fact that your ABS are all one muscle.
I want people to learn to use what they have where they are. With a bit of imagination this drill can be done almost anywhere, there are plenty of trees. Not only will this drill help all of your pressing movements (overhead, bench, bent press) but your dead lift, squat and even pull-ups will increase. This movement really is for the hard-core guys.
First of all I will give you a few reasons as to why you should do Hanging Leg Raises. With a little imagination you can do them anywhere. The Hanging Leg Raise works all the muscles of the midsection and even your Lats. You only need a pull-up bar and Pull-up's are part of a staple diet (think Tactical Strength Challenge).
Pavel has said that Military and Law enforcement type people should do them. Hanging Leg Raises give you a strong grip (something we all need), and going back to the military theme, it is better to be prepared.
Now that I have given you a little bit of motivation let's get started
Grab a bar and just hang, let the momentum disappear and do nothing until your body is still and the legs are straight.
Flex all your muscles especially your Lats, Abs, and muscles surrounding your elbows.
Slowly raise your feet up to the bar, remember to keep your legs straight.
Lower your Legs and Repeat.
The duration should be slow so as to use no momentum, try 5 - 8 seconds up, 5 - 8 down.
There we go easy.now get going and stop complaining that it's to hard or that you weigh too much.
Exercise Ball Crunch:
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Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
With the hips stationary, flex the waist by contracting the abdominal and curl the shoulders and trunk upward until you feel a nice contraction on your abdominal.
The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
As you inhale, go back to the starting position.
Repeat for the recommended amount of repetition Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue I recommend having a spotter next to you and also placing each of your feet under a 100-lb dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia.
As you inhale, go back to the starting position.
Repeat for the recommended amount of repetition Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue I recommend having a spotter next to you and also placing each of your feet under a 100-lb dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia.
You can perform this exercise with a low pulley behind you with a rope attached on its end. In this manner you can go ahead and add resistance easier. For this variation, you will need to hold on to the sides of the rope throughout the movement. I like to bring my arms forward to the point that the upper arms are almost parallel to my torso and the lower arms are facing back holding the rope.
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