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Upper/Lower Body Split

Here is a standard upper/lower split

Monday: Upper Body

  • Warm-up: 5-10 minute jog or jump rope

  • Barbell bench press: 3 sets of 8-12 reps

  • Dumbbell rows: 3 sets of 8-12 reps

  • Barbell bicep curls: 3 sets of 8-12 reps

  • Overhead dumbbell tricep extensions: 3 sets of 8-12 reps

  • Cool-down: 5-10 minute stretch

Tuesday: Lower Body

  • Warm-up: 5-10 minute jog or jump rope

  • Squats: 3 sets of 8-12 reps

  • Deadlifts: 3 sets of 8-12 reps

  • Lunges: 3 sets of 8-12 reps (each leg)

  • Calf raises: 3 sets of 12-15 reps

  • Cool-down: 5-10 minute stretch

Thursday: Upper Body

  • Warm-up: 5-10 minute jog or jump rope

  • Pull-ups: 3 sets of 8-12 reps

  • Push-ups: 3 sets of 8-12 reps

  • Dumbbell flys: 3 sets of 8-12 reps

  • Cable tricep pushdown: 3 sets of 8-12 reps

  • Cool-down: 5-10 minute stretch

Friday: Lower Body

  • Warm-up: 5-10 minute jog or jump rope

  • Leg press: 3 sets of 8-12 reps

  • Hamstring curls: 3 sets of 8-12 reps

  • Glute bridges: 3 sets of 8-12 reps

  • Standing calf raises: 3 sets of 12-15 reps

  • Cool-down: 5-10 minute stretch

Note: Increase weight gradually as you get stronger and adjust the number of sets/reps as needed.

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