Most commonly, this training split involves 4 workouts a week with each session dedicated to upper and lower-body training in alternating succession, like this:
- Monday: Upper Body
- Tuesday: Lower Body
- Thursday: Upper Body
- Friday: Lower Body
Pros
- For most lifters, training each muscle group twice a week is much more effective than only once.
- Many lifters enjoy the ability to give focused attention to a specific body region for an entire workout.
Cons
- Twice a week may be less than optimal – especially for average to smaller guys who aren't yet in the 1200 club (300 bench, 400 squat, 500 deadlift).
