Why yes, I did just steal and modify the title of one of the stickies.
So, I'm about to dump the basic template I've used more often than not over the last year for my upper/lower splits. Over 12 months, training this way has helped me move my deadlift from a grueling 160kg to 190kg and thinking "Damn, I should have gone heavier." That was at 70kg.
Here's my template, which is fairly simple and will help you build many good programs for yourself if you use it wisely:
1. You have 4 training days
That includes 2 upper body and 2 lower body days.
2. On each training day, you have 4 key exercises, including 1 main lift.
Using a powerlifting focus like I do, the main lifts would be bench press, squat, deadlift and overhead press (or a second bench press day). If you aren't training for powerlifting specifically, then you might modify exactly what lift you're going to set as your main lift, but it should still be a compound movement with a large range of motion that's (relatively) easy to progress on. Relatively easy doesn't mean easy, it means that measurable progress each week is conceivable at a beginner/intermediate level. The deadlift fits this description; the glute kickback does not.
3. Your other 3 key exercises will support large amounts of muscle mass in either the upper body or lower body (depending on training day), will support the main lift and will balance out the main lift.
On each upper body day, you will do 2 pushes and 2 pulls, including the main lift. So a bench press day might be bench press, pull ups, close grip bench press, rows. On each lower body day, you will perform 2 quad-dominant and 2 glute-ham dominant movements, including the main lift. So a squat day might be back squat, RDL, bulgarian split squat, leg curl.
4. You may add some isolation exercises if relevant, necessary and time permits.
My big isolation exercise that I've used a lot has been calf raises. They don't do much for my powerlifting, but they've made my legs look less twiggy, which I like. I don't recommend doing several isolation exercises per muscle group. Pick 1-2 areas that are lacking and that NEED isolation work to get them up to scratch. This should be taken in context of the rest of your body. Minimise the number of isolation exercises used, use what's needed, train hard and move on.
"I think my biceps are lagging. I should probably use some more curls. Yeah, definitely more curls."
5. Periodise your main lifts.
I like to use 4 week blocks of 3x10, 3x8, 5x5 and 4/3/2/1 down to a peak. You can find other ways to periodise them, but this method has served me well so far. A total of 20-40 working reps at 60-80% 1RM is generally a good mix of volume and intensity to promote hypertrophy, which makes the first 3 blocks good for building muscle. The third block also starts moving towards max strength, and the final block charges head first into new 1RM territory. On this 16 week scheme, I start with light weights for 3x10, and aim to add weight every single week until I hit my new 1RM. Light starting weights are necessary for this to be possible, and they (along with changing rep ranges ever 3 weeks) help prevent burn out. In general, I'll be at the limit of what I can handle in one rep range after 4 weeks, then add another 2.5-5kg and start at the next rep range down, suddenly finding this weight relatively light in the new rep range, allowing another 4 weeks of progress. This provides a built-in deload, which allows more long term progress and relief for the body.
6. Work sensibly with all exercises.
Push, but don't break. You can't always avoid injury, but you should always be aiming for safety.
7. Program assistance exercises around your goals.
If you want to build muscle, set your assistance work to a fairly high volume and try to keep rest periods short. 3x12 with 60sec rest is a great way to slap on more muscle.
If you want to build max strength, use your assistance exercises to focus on weak parts in your main lifts or to drill technique. Pause squats and rack pulls are great for these purposes.
If you want to build power, pick assistance exercises that promote explosiveness and use them for low reps. I like using push presses or jerks and speed pulls or power cleans as examples of this.
You want to progress with your assistance exercises, not just your main lifts, but with fatigue being a thing, you may not be able to add weight every week with them.
8. Train as little and as much as needed.
You might be able to get a good training session in 30 minutes. You might be a slow mofo like me and need 1-2 hours most of the time. Assess based on what you can realistically commit to and what's good for your life and your goals. Limit yourself as needed, and push yourself as needed. Everything in life is a trade-off, and you'll need to use your own wisdom to sort yourself out in this regard.
So, I'm about to dump the basic template I've used more often than not over the last year for my upper/lower splits. Over 12 months, training this way has helped me move my deadlift from a grueling 160kg to 190kg and thinking "Damn, I should have gone heavier." That was at 70kg.
Here's my template, which is fairly simple and will help you build many good programs for yourself if you use it wisely:
1. You have 4 training days
That includes 2 upper body and 2 lower body days.
2. On each training day, you have 4 key exercises, including 1 main lift.
Using a powerlifting focus like I do, the main lifts would be bench press, squat, deadlift and overhead press (or a second bench press day). If you aren't training for powerlifting specifically, then you might modify exactly what lift you're going to set as your main lift, but it should still be a compound movement with a large range of motion that's (relatively) easy to progress on. Relatively easy doesn't mean easy, it means that measurable progress each week is conceivable at a beginner/intermediate level. The deadlift fits this description; the glute kickback does not.
3. Your other 3 key exercises will support large amounts of muscle mass in either the upper body or lower body (depending on training day), will support the main lift and will balance out the main lift.
On each upper body day, you will do 2 pushes and 2 pulls, including the main lift. So a bench press day might be bench press, pull ups, close grip bench press, rows. On each lower body day, you will perform 2 quad-dominant and 2 glute-ham dominant movements, including the main lift. So a squat day might be back squat, RDL, bulgarian split squat, leg curl.
4. You may add some isolation exercises if relevant, necessary and time permits.
My big isolation exercise that I've used a lot has been calf raises. They don't do much for my powerlifting, but they've made my legs look less twiggy, which I like. I don't recommend doing several isolation exercises per muscle group. Pick 1-2 areas that are lacking and that NEED isolation work to get them up to scratch. This should be taken in context of the rest of your body. Minimise the number of isolation exercises used, use what's needed, train hard and move on.
"I think my biceps are lagging. I should probably use some more curls. Yeah, definitely more curls."
5. Periodise your main lifts.
I like to use 4 week blocks of 3x10, 3x8, 5x5 and 4/3/2/1 down to a peak. You can find other ways to periodise them, but this method has served me well so far. A total of 20-40 working reps at 60-80% 1RM is generally a good mix of volume and intensity to promote hypertrophy, which makes the first 3 blocks good for building muscle. The third block also starts moving towards max strength, and the final block charges head first into new 1RM territory. On this 16 week scheme, I start with light weights for 3x10, and aim to add weight every single week until I hit my new 1RM. Light starting weights are necessary for this to be possible, and they (along with changing rep ranges ever 3 weeks) help prevent burn out. In general, I'll be at the limit of what I can handle in one rep range after 4 weeks, then add another 2.5-5kg and start at the next rep range down, suddenly finding this weight relatively light in the new rep range, allowing another 4 weeks of progress. This provides a built-in deload, which allows more long term progress and relief for the body.
6. Work sensibly with all exercises.
Push, but don't break. You can't always avoid injury, but you should always be aiming for safety.
7. Program assistance exercises around your goals.
If you want to build muscle, set your assistance work to a fairly high volume and try to keep rest periods short. 3x12 with 60sec rest is a great way to slap on more muscle.
If you want to build max strength, use your assistance exercises to focus on weak parts in your main lifts or to drill technique. Pause squats and rack pulls are great for these purposes.
If you want to build power, pick assistance exercises that promote explosiveness and use them for low reps. I like using push presses or jerks and speed pulls or power cleans as examples of this.
You want to progress with your assistance exercises, not just your main lifts, but with fatigue being a thing, you may not be able to add weight every week with them.
8. Train as little and as much as needed.
You might be able to get a good training session in 30 minutes. You might be a slow mofo like me and need 1-2 hours most of the time. Assess based on what you can realistically commit to and what's good for your life and your goals. Limit yourself as needed, and push yourself as needed. Everything in life is a trade-off, and you'll need to use your own wisdom to sort yourself out in this regard.