Thread: My lower upper split. Hope you benefit from it.

Monday Lower:
High bar back squat 3 sets of 4 - 6 reps
SSB good morning 2 sets of 10 - 12 reps
Hamstring curls 2 sets of 10 - 12 reps

Tuesday Upper:
Close grip bench press 3 sets of 4 - 6 reps
Seal row 2 sets of 6 - 8 reps
Standing DB strict press 2 sets of 10 - 12 reps
Rack chins 2 sets of 10 - 12 reps
Skull crushers 1 set of 11 - 15 reps
Incline DB curls 2 sets of 11 - 15 reps

Wednesday off.

Thursday Lower:
Conventional deadlift 3 sets of 4 - 6 reps
Hip belt squat 3 sets of 10 - 12 reps

Friday Upper:
Strict OHP 3 sets of 4 - 6 reps
Weighted pull ups 2 sets of 6 - 8 reps
Incline DB bench press 2 sets of 10 - 12 reps
Weighted inverted rows 2 sets of 10 - 12 reps
DB rear delts 2 sets of 11 - 15 reps
DB lateral raises 2 sets of 11 - 12 reps

Saturday off.
Sunday off.

All sets taken to minimum of RPE 7 and max of RPE 8. I do this and it takes me about 30 to 40 mins to complete if I'm mucking around.

Hope this helps misc

EDIT: This is aimed for those who want hypertrophy gains but also lead a busy life style and can't spend all day at the gym or have minimal equipment to work with. Any questions ? In b4 none.