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Upper/Lower Split Body Training
General
Intermediate
None
Plan Details
The Upper/Lower Split Body Training routine by salmong is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 days a week training program. Upper/Lower body split. Ideal plan for training at home with basic gym equipment. Appropriate for Intermediate level lifters.
Routine detail
Day 1
1. Legs
Est. 41 min
8 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Single Calf DB Raises Elevated
1 Set x 12 Reps
Single Leg DB Raises Elavated
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Reverse Lunge Elevated
4 Sets x 12 Reps
Dumbbell Reverse Lunge Elevated
4 Sets x 12 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Bodyweight Squat 2/3 Way Up
1 Set x 30 Reps
Day 2
2. Upper Body
Est. 55 min
10 exercises
Weighted Crunch
1 Set
Pull Up Hammer Grip
1 Set
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Deep Push-Up
1 Set
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 17 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Day 3
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
4. Upper Body
Est. 66 min
11 exercises
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Cable External Rotation
1 Set
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Standing Dumbbell Curl
2 Sets x 12 Reps
Machine Assisted Pull-Up
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Alternating Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 22 Reps
Day 5
5. Legs
Est. 40 min
7 exercises
Hanging Leg Raise
1 Set
Dumbbell Seated Calf Raise
1 Set x 30 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Reverse Lunge Elevated
4 Sets x 12 Reps
Dumbbell Reverse Lunge Elevated
4 Sets x 12 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Bodyweight Squat 2/3 Way Up
1 Set x 30 Reps
Day 6
6. Upper Body
Est. 68 min
11 exercises
Hanging Leg Raise
1 Set
Band Face Pull
1 Set x 18 Reps
Dumbbell Arnold Press
3 Sets x 15 Reps
Dumbbell Bent Over Shrug
2 Sets x 15 Reps
Dumbbell Incline Tricep Extension
2 Sets x 20 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Bench Press
1 Set
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Incline Bench Fly
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Yoga & Meditation
Est. 105 min
3 exercises
Walking
1 Set
Full Body Hang On The Bar
1 Set x 10 Reps
Yoga
1 Set
Day 10
Competitive Ballroom and Latin Dancing
Est. 62 min
1 exercise
Competitive Ballroom & Latin Dancing
1 Set
