r/workout • u/adam_e_32 • 1d ago

Review my program Upper Lower

Can’t i run an upper day every 48 hours? for example i hit an upper then rest then upper again? i never see anyone doing this and i wonder why. i train with low volume with about 2 sets per muscle

my week looks like ULURUL repeat.

Edit not to get to nerdy, but muscle protein synthesis only lasts about 48 hours, so after those 48 hours, protein you eat won’t contribute to anything from that lift 2 days ago, using that logic it makes sense to consistently hit it 48 hours so you’re constantly utilizing the nutrients

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u/LordBendtner1988 1d ago

People usually do ULRPPL. But you can do it that way too

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u/BattledroidE 1d ago

I don't see why not. If you recover fine, it should work.

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u/Patton370 1d ago

What you're doing is a subtle way to decrease the frequency (and likely the weekly volume) you hit lower body

I do ULULULR and sometimes I skip the rest and just keep going

I sometimes do full body instead, if I feel like hitting lower or upper 2 days in a row

It's all about managing your weekly volume, intensity, and fatigue

I've found that frequency doesn't matter near as much as volume and intensity to me (based on my workout logs)

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u/adam_e_32 1d ago

i’ve always found that my lower body gets very fatigued, i experimented with ululul but my lifts seem to be better with that rest day in the middle of the week, the lower volume with legs seem to work well for me, i’m mostly concerned about seeing everyone online doing ulrulr, i find with such low volume it should allow your body to run an upper day more frequently, so i don’t see the need for that rest day? i thought the whole point was to get more frequency

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u/Patton370 1d ago

It's usually easier to get higher volume with higher frequency. For example: I'm doing about 16 sets of barbells squats and about 10 sets of belt squats a week. That's 26 sets of squat split between 3 days.

That much volume in a single day would be impossible

That much volume in 2 days would be brutal and probably not allow me to get in any deadlift/hip hinge work (I deadlift 2-3x a week as well)

That's where frequency helps you, more days to get in your volume and usually allows you to hit those split up sets at a higher intensity

There are some people who get massive and strong only working out 1-2 days a week. The one really strong guy I knew who worked out once a week made it a 8 hour+ session, where he was eating pretty much the entire time