TBJP EDUCATION SERIES - EPISODE.04 - UPPER/LOWER TRAINING SET-UP

Summary

Jordan Peters explains that an upper/lower split is usually the next step after a full-body program has been run successfully, rather than a shortcut to take too soon.

Full-body training keeps frequency high, but as the lifter’s logbook fills with progress, the later exercises can become harder to push. After working through upper-body lifts, for example, someone may reach leg work already physically and mentally spent. If that fatigue repeatedly prevents progress near the end of sessions, Peters says it may be time to move on.

Before changing programs, he recommends addressing recovery factors such as sleep and hydration. Many people can make use of a full-body split for about a year, though more-developed trainees may stall sooner. When the final lifts in a session stop progressing, Peters says, it does not necessarily mean failure; it may mark a successful period of training and a transition to a new setup.

Recommended Schedule and Progression

Peters recommends repeating an upper, lower, rest schedule. With more room in each session, exercises can receive two working sets:

• A heavier first set, generally around 6–10 reps
• A lighter second set in a higher range, roughly 12–20 reps

Using an incline Smith press as an example, he describes gradually adding reps to the heavy set until it reaches the top of its range, then increasing the load enough to bring the reps back near the lower end. For the lighter set, estimate a reduced weight, record the result, and build toward the top of its range.

To keep training varied, Peters suggests rotating through three upper-body and three lower-body sessions:

1. Upper 1, lower 1, rest
2. Upper 2, lower 2, rest
3. Upper 3, lower 3, rest

Then repeat the sequence. When returning to a session, use the logbook to guide progression.

Training Considerations

Peters cautions against regularly using very heavy doubles and triples unless the trainee is experienced with them. Enjoyment matters, but frequent maximal loading can bring avoidable injuries—and an injury can halt progress.

He also stresses keeping form consistent. If a heavier rep requires changing technique and loses the intended stimulus, he says, it should not count as a genuine win.

Presenter/source: Jordan Peters (TBJP Jordan Peters).