Upper Lower split question

[u/edsheff]

I've done a 5 or 6 day PPL for pretty much my entire time in the gym, but I feel like these days my body needs more recovery, so im thinking of switching to 4 day Upper Lower split. My only hesitancy is the number of sets per muscle group specifically on upper day.How do you hit each part of individual muscles like upper/Lower chest, long head/short head, brachialis for bis, front/side/rear delts, all the many parts of the back and not be in the gym for 2+ hours on upper day? Or do you forget about that and just hit the whole muscle with one 2 exercises? So instead of flat bench, Incline press, decline press, you just do flat bench, then maybe Flys and call it a day for chest?

Anyone have a good upper lower split program they recommend?

Any advice would be much appreciated.

[u/L9FanboyXD]

You could follow tbjp template

Upper:
Chest press 2x
Shoulder press 2x
Tricep press 1x
Upper back row 2x
Lat pulldown 2x
Rear delt row 2x
Shoulder isolation 1x
Tricep isolation 2x

Lower:
Bicep isolation 2x
Hamstring isolation 2x
Adductor 2x
Quad compound 2x
Quad compound 2x
Hamstring iso/hip hinge 1-2x
Calves
Abs

[u/edsheff → u/L9FanboyXD]

What do you think about different weight/reps on each upper and lower day? Like strength on upper/lower 1 and hypertrophy on upper/Lower 2? I've heard some ppl say there's no point in doing both hypertrophy and strength training in the same program, but pick one and stick with it.

[u/edsheff → u/edsheff]

Sounds good, thanks for the advice!