Upper / Lower Split Workout Program — Free Training Plan

Sample Programs

Beginner Upper/Lower Split

8 weeks beginner

Beginners (3-6 months). Ready for 4 days per week.

Split training by upper/lower. 4 days per week. More volume than full body.

#	Exercise	Sets x Reps	Notes
1	Barbell Bench	4x6-8	Incline barbell bench. Main chest work.
2	Barbell Row	4x8-10	Barbell incline row. Main back work.
3	Shoulder Press	3x10-12	Smith shoulder press. Build shoulders.
4	Bicep Curl	3x12-15	Dumbbell curl. Arm work.
5	Tricep Extension	3x12-15	Cable extension. Tricep pump.

#	Exercise	Sets x Reps	Notes
1	Barbell Squat	4x6-8	Back squat. Main leg builder.
2	RDL	4x8-10	Romanian deadlift. Hamstrings.
3	Lunge	3x10-12 each	Dumbbell lunge. Single leg work.
4	Leg Curl	3x12-15	Lying leg curl. Hamstring isolation.
5	Plank	3x	Core strength. Hold strong.

#	Exercise	Sets x Reps	Notes
1	Lat Pulldown	4x8-10	Lat work. Pull to chest.
2	DB Bench	4x8-12	Dumbbell bench press. Chest volume.
3	Cable Row	3x10-12	Seated row. Back thickness.
4	Lateral Raise	3x12-15	Shoulder width. Light and controlled.
5	Leg Raise	3x12-15	Core work. Abs.

#	Exercise	Sets x Reps	Notes
1	Deadlift	4x5-8	Barbell deadlift. Pull from floor. Heavy.
2	Goblet Squat	4x10-12	Higher reps today. Quad focus.
3	Leg Extension	3x12-15	Quad isolation. Squeeze at top.
4	Seated Leg Curl	3x12-15	Hamstring pump. Different angle.
5	Crunch	3x20-25	Ab finisher. Quality contractions.

Intermediate Upper/Lower Strength

12 weeks intermediate

Intermediate (6-18 months). Goal: Build maximum strength.

Heavy compound lifts. Low reps. Periodized for strength gains.

#	Exercise	Sets x Reps	Notes
1	Bench Press	5x5-6	Heavy barbell bench. Build pressing strength.
2	Barbell Row	5x5-6	Heavy row. Power pull.
3	Overhead Press	4x6-8	Smith press. Shoulder strength.
4	Pulldown	3x8-10	Lat volume. Control.
5	DB Press	3x10-12	Accessory chest. Twisting bench press.
6	Curl	3x8-10	Incline DB curl. Bicep strength.

#	Exercise	Sets x Reps	Notes
1	Squat	5x5-6	Heavy back squat. King of legs.
2	Deadlift	5x5-6	Heavy pull. Total body strength.
3	Front Squat	4x6-8	High bar squat. Quad emphasis.
4	RDL	4x8-10	Hamstring builder. Romanian deadlift.
5	Lunge	3x8-10 each	Barbell lunge. Heavy single leg.
6	Plank	3x	Weighted plank. Add plate on back.

#	Exercise	Sets x Reps	Notes
1	DB Bench	4x6-8	Heavy dumbbell bench. Different angle.
2	Cable Row	4x8-10	Seated row. Back volume.
3	Lateral Raise	4x10-12	Shoulder width. Dumbbell raise.
4	Bicep Curl	3x10-12	Seated inner bicep curl.
5	Tricep	3x12-15	Cable tricep extension.
6	Crunch	3x20-25	Ab work. Quality contractions.

#	Exercise	Sets x Reps	Notes
1	Sumo Deadlift	4x6-8	Barbell sumo deadlift. Different angle.
2	Goblet Squat	4x12-15	Higher reps. Quad pump.
3	Leg Extension	3x12-15	Quad isolation. Full extension.
4	Leg Curl	3x12-15	Lying leg curl. Hamstring pump.
5	Calf Raise	4x15-20	Barbell standing calf raise.
6	Leg Raise	3x15-20	Assisted leg raise. Core finisher.