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Kyle UL split
AUDIO TIP
Cutting
Beginner
None
Plan Details
The Kyle UL split routine by michael199 is a 9 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
UPPER LOWER A & B Split. workout split cut into 4 days a week with cardio and rest as optional days depending on current energy Perform alternating from group 1 to 2 week to week
Routine detail
Day 1
Upper 1a
Est. 59 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 6 Reps
Bayesian Cable Curl
2 Sets x 10 Reps
Machine Bicep Curl
1 Set x 6 Reps
Pull-Up
2 Sets x 10 Reps
Cable One-Arm Seated Row
2 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 12 Reps
Cable Reverse Fly
2 Sets x 8 Reps
Leverage Shoulder Press
1 Set x 8 Reps
Day 2
Lower 1a
Est. 55 min
9 exercises
Hack Squat
2 Sets x 5 Reps
Hack Calf Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 5 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 8 Reps
Day 3
Upper 1a
Est. 64 min
11 exercises
T Bar Row
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Fly
1 Set x 8 Reps
Side Delt Cable Raise
2 Sets x 8 Reps
Rear Delt Cable
2 Sets x 5 Reps
Lower Cable Katana Shoulder Raise
1 Set x 12 Reps
Unilateral Cross Cable Push Down
2 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 6 Reps
Day 4
Lower 1b
Est. 64 min
11 exercises
Machine Calf Raise
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Hack Single-Leg Calf Raise
2 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Calf Press
1 Set x 8 Reps
Machine Hip Adduction
2 Sets x 5 Reps
Machine Hip Abduction
2 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 5
Upper 2a
Est. 63 min
10 exercises
Tricep Cable Push Down
2 Sets x 8 Reps
Bayesian Cable Curl
2 Sets x 8 Reps
Tricep Overhead Extension
2 Sets x 8 Reps
Internally Rotated Cable Curl
2 Sets x 8 Reps
Side Delt Cable Raise
2 Sets x 8 Reps
Front Cable Lat Raises
1 Set x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Seated Row
2 Sets x 8 Reps
Day 6
Lower 2a
Est. 55 min
9 exercises
Hack Squat
2 Sets x 5 Reps
Hack Calf Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 5 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 8 Reps
Day 7
Upper 2b
Est. 59 min
9 exercises
Pull-Up
2 Sets x 10 Reps
Cable One-Arm Seated Row
2 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 12 Reps
Bayesian Cable Curl
2 Sets x 10 Reps
Machine Bicep Curl
1 Set x 6 Reps
Cable Reverse Fly
2 Sets x 8 Reps
Leverage Shoulder Press
1 Set x 8 Reps
Day 8
Lower 2b
Est. 55 min
9 exercises
Hack Squat
2 Sets x 5 Reps
Hack Calf Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 5 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 8 Reps
Day 9
Cardio Core Or Rest
Est. 24 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Incline Treadmill Walk
1 Set
