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Upper/Lower split
General
Beginner
Dumbbell
Plan Details
The Upper/Lower split routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Custom plan for me
Routine detail
Day 1
Workout 1
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Dual Cable Triceps Extension
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
2 Sets x 20 Reps
Day 2
Workout 2
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 3
Workout 3
6 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dip
2 Sets x 12 Reps
Day 4
Lower #4
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Exercise not found
