SAGA Upper/Lower/Arms Split Body Training - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

SAGA Upper/Lower/Arms Split Body Training - JEFIT

SAGA Upper/Lower/Arms Split Body Training banner

SAGA Upper/Lower/Arms Split Body Training

General

Intermediate

None

Plan Details

The SAGA Upper/Lower/Arms 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. Appropriate for Intermediate level lifters. Cardio included. If you don't like the choice you can edit this yourself.

Routine detail

Day 1

Legs

Est. 39 min

7 exercises

Dragon Flag Demonstration

Dragon Flag

1 Set

Single Calf DB Raises Elevated Demonstration

Single Calf DB Raises Elevated

1 Set

Single Calf DB Raises Elevated Demonstration

Single Calf DB Raises Elevated

1 Set

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

1 Set x 20 Reps

Bodyweight Squat 2/3 Way Up Demonstration

Bodyweight Squat 2/3 Way Up

1 Set x 20 Reps

Day 2

Upper Body

Est. 57 min

10 exercises

Machine Bench Press Demonstration

Machine Bench Press

1 Set

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

1 Set

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

1 Set

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set

Dumbbell Incline Row (Reverse Grip) Demonstration

Dumbbell Incline Row (Reverse Grip)

1 Set

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

1 Set

Cable Lateral Raise Demonstration

Cable Lateral Raise

1 Set

Cable Lateral Raise Demonstration

Cable Lateral Raise

1 Set

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

2 Sets x 8 Reps

Dumbbell Bicep Curl (Supine) Demonstration

Dumbbell Bicep Curl (Supine)

1 Set

Day 3

Arms

Est. 34 min

7 exercises

Dragon Flag Demonstration

Dragon Flag

2 Sets x 10 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

1 Set

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

1 Set

Standing Dumbbell Curl Demonstration

Standing Dumbbell Curl

1 Set

Standing Hammer Curl Demonstration

Standing Hammer Curl

2 Sets x 8 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

2 Sets x 20 Reps

Dumbbell Calf Raises Giant Set 100 Demonstration

Dumbbell Calf Raises Giant Set 100

2 Sets x 50 Reps

Day 4

Rest Day

Est. 0 min

0 exercises

This day is empty

Day 4

Legs

Est. 45 min

8 exercises

Dragon Flag Demonstration

Dragon Flag

2 Sets x 10 Reps

Single Calf DB Raises Elevated Demonstration

Single Calf DB Raises Elevated

1 Set

Single Calf DB Raises Elevated Demonstration

Single Calf DB Raises Elevated

1 Set

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

1 Set x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

1 Set x 20 Reps

Bodyweight Squat 2/3 Way Up Demonstration

Bodyweight Squat 2/3 Way Up

1 Set x 20 Reps

Day 5

Upper Body

Est. 55 min

8 exercises

Cable Seated Row Demonstration

Cable Seated Row

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

Dumbbell Bench Pullover Demonstration

Dumbbell Bench Pullover

1 Set

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 8 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

1 Set

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

1 Set

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set

Day 7

Rest Day

Est. 0 min

0 exercises

This day is empty

Day 8

Yoga & Meditation

Est. 105 min

3 exercises

Walking Demonstration

Walking

1 Set

Push-Up Demonstration

Push-Up

1 Set x 20 Reps

Yoga Demonstration

Yoga

1 Set

Day 9

Competitive Ballroom and Latin Dancing

Est. 126 min

3 exercises

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 20 Reps

Competitive Ballroom & Latin Dancing Demonstration

Competitive Ballroom & Latin Dancing

1 Set

Walking Demonstration

Walking

1 Set