Upper / Lower Split
A 4-day programme alternating upper and lower body sessions. Balanced approach for strength and muscle gain.
Difficulty: intermediate · Equipment: barbell, dumbbell, cable, machine
Schedule
Day 1: Upper A
| Exercise | Sets | Reps |
|---|
| bench press | 4 | 6-8 |
| barbell row | 4 | 6-8 |
| overhead press | 3 | 8-10 |
| lat pulldown | 3 | 10-12 |
| dumbbell curl | 3 | 10-12 |
| tricep pushdown | 3 | 10-12 |
Day 2: Lower A
| Exercise | Sets | Reps |
|---|
| squat | 4 | 6-8 |
| romanian deadlift | 3 | 8-10 |
| leg press | 3 | 10-12 |
| leg curl | 3 | 10-12 |
| calf raise | 4 | 12-15 |
| plank | 3 | 45-60s |
Day 3: Upper B
| Exercise | Sets | Reps |
|---|
| incline press | 4 | 8-10 |
| pull up | 4 | 6-10 |
| lateral raise | 4 | 12-15 |
| face pull | 3 | 15-20 |
| preacher curl | 3 | 10-12 |
| cable fly | 3 | 12-15 |
Day 4: Lower B
| Exercise | Sets | Reps |
|---|
| deadlift | 3 | 5 |
| hip thrust | 3 | 8-10 |
| dumbbell lunge | 3 | 10 each |
| leg extension | 3 | 12-15 |
| calf raise | 4 | 12-15 |
| russian twist | 3 | 20 total |