maggie and piri upper-lower split

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

workout every other day, upper lower 4 weeksnon, 1 week deload. after deload switch accessory lifts. split

upper (push dominant) 11 exercises, 1 hr 12 mins

Barbell Bench Press	3x10 reps	rest: 90s
Barbell Rack Pull	2x8 reps	rest: 90s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 80s
Pull-Up	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dip	3x8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
Weight Plate Neck Flexion (Supine)	3x8 reps	rest: 30s
Weight Plate Neck Extension (Prone)	3x8 reps	rest: 30s

lower +abs 10 exercises, 1 hr 13 mins

Barbell Squat	5x8 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
	3x12 reps	rest: 45s
Machine Leg Curl (Prone)	3x12 reps	rest: 45s
Machine Seated Leg Curl	2x15 reps	rest: 45s
Machine Leg Extension	5x12 reps	rest: 45s
Bench Weighted Decline Crunch	3x12 reps	rest: 30s
Parallel Bar Hip Raise	3x12 reps	rest: 30s
Cable Wood Chop	3x16 reps	rest: 30s

upper (pull dominant) 12 exercises, 1 hr 28 mins

Barbell Deadlift	2x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x16 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
	3x16 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s