Upper Lower split
Shared By : mahdygzara
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 295

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Description

What is an Upper/Lower Split Workout? The idea of the upper/lower split is pretty simple. It means that you divide your training sessions into working the upper body or the lower body but not both at the same time. Do upper body exercises one day and lower body moves the next.
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables.

Day 1 Upper body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 160 sec 8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 12 3 Progress Chart

Biceps

Weighted chin ups 160 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 180 sec 8 4 Progress Chart
Day 2 Lower body
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 90 sec 20 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 180 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 150 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 210 sec 12 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 7 3 Progress Chart
Day 3 Upper body
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 150 sec 12 4 Progress Chart

Biceps

Behind the body cable curl 90 sec 15 3 Progress Chart

Triceps

Diamond Push ups 120 sec 12 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 180 sec 8 4 Progress Chart

Abs

Barbell Shoulder Press Barbell Shoulder Press 180 sec 8 4 Progress Chart
Day 4 Lower
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 25 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 180 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 180 sec 8 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 15 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 8 3 Progress Chart