maggie and piri upper-lower split
General
Beginner
Machine strength
Plan Details
The maggie and piri upper-lower split routine by asgeirbh is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
workout every other day, upper lower 4 weeksnon, 1 week deload. after deload switch accessory lifts. split
Routine detail
Day 1
upper (push dominant)
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Rack Pull
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Day 2
lower +abs
Est. 73 min
10 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
single leg hip thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Extension
5 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 16 Reps
Day 3
upper (pull dominant)
Est. 88 min
12 exercises
Barbell Deadlift
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 16 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
cable face pull
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
