Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Barbell Incline Bench Press
|
4x8 reps |
rest: 160s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 90s
|
||
4x8 reps |
rest: 160s
|
|||
Barbell Curl
|
3x12 reps |
rest: 90s
|
||
Cable Elevated Row
|
3x12 reps |
rest: 90s
|
||
Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 90s
|
Bodyweight Calf Raise
|
5x20 reps |
rest: 90s
|
||
Barbell Deadlift
|
3x7 reps |
rest: 180s
|
||
Barbell Front Squat
|
3x12 reps |
rest: 120s
|
||
Barbell Squat
|
3x12 reps |
rest: 120s
|
||
Machine Leg Curl (Prone)
|
4x12 reps |
rest: 120s
|
||
Machine Leg Extension
|
4x12 reps |
rest: 180s
|
Pull-Up
|
4x12 reps |
rest: 150s
|
||
3x15 reps |
rest: 90s
|
|||
Barbell Bench Press
|
4x8 reps |
rest: 180s
|
||
4x12 reps |
rest: 90s
|
|||
EZ Bar Curl
|
3x12 reps |
rest: 90s
|
||
Cable Lateral Raise
|
3x12 reps |
rest: 90s
|
Bodyweight Calf Raise
|
5x25 reps |
rest: 60s
|
||
Barbell Squat
|
4x8 reps |
rest: 180s
|
||
Machine Leg Extension
|
4x8 reps |
rest: 120s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 180s
|
||
Machine Leg Curl (Prone)
|
4x12 reps |
rest: 120s
|
||
Machine Single-Leg Press
|
4x12 reps |
rest: 120s
|
Barbell Shoulder Press
|
3x12 reps |
rest: 90s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 90s
|
||
Cable Rope Face Pull
|
3x12 reps |
rest: 90s
|
||
Machine Reverse Fly
|
3x12 reps |
rest: 90s
|
||
Barbell Squat
|
3x12 reps |
rest: 90s
|
||
Barbell Lunge
|
3x12 reps |
rest: 90s
|
||
Machine Leg Curl (Prone)
|
3x12 reps |
rest: 90s
|
||
Bodyweight Calf Raise
|
3x12 reps |
rest: 90s
|