Upper Lower Split w/ Running
Shared By : jabatchelor VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 8 / 621

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Description

Upper/Lower split with upper days alternating pushing planes and lower days alternating between back squats and deadlifts.

Monday Lower - Squat Focus
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 12 3 Progress Chart

Glutes

Barbell Lateral Lunge Barbell Lateral Lunge 45 sec 10 3 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 45 sec 15 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 3 Progress Chart
Tuesday Upper - Bench Focus
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 45 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 45 sec 10 3 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 15 3 Progress Chart
Wednesday LISS
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 30 min - - Progress Chart
Thursday Lower - Deadlift Focus
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 5 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 12 3 Progress Chart

Glutes

Kneeling Squat Kneeling Squat 45 sec 10 3 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 45 sec 15 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 10 3 Progress Chart
Friday Upper - Overhead Press Focus
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 45 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 45 sec 10 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 15 3 Progress Chart
Saturday LISS
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 30 min - - Progress Chart