Loading...
Dave Draper Upper/Lower Split
General
Beginner
Barbell
Plan Details
The Dave Draper Upper/Lower Split routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body A
Est. 69 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Running
1 Set
Day 2
Lower Body A
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 3
Upper Body B
Est. 63 min
6 exercises
Bench Dip
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Running
1 Set
Day 4
Lower Body B
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
